How Would You Go About It

[old] george nz · Post by **[old] george nz** » February 28th, 2006, 2:22 am

Here is an opportunity to develop a plan that you would implement if this was you .... 1/ Just over a 2 month layoff for surgery (abdominal), back on the 1st day of the Ranking year May 1st. 2/ Target race is Sept 16th so approx 20 weeks 3/ Training per week approx 60min on an erg 5/6 times a week. I am interested given the above scenario how people would plan / organise their time to achieve maximum results on race day, be it periodizing the time frame or working to a multi-intensity programme. George

[old] John Rupp · Post by **[old] John Rupp** » February 28th, 2006, 4:02 am

I would start with easy walking and gradually increase it. At the beginning you will get tired and sore quickly, and it will take a few days to get the drugs out of your system from the surgery. At the beginning you'll be able to walk only 50 feet or so, then can work it up to a mile, very easy, making sure to get a lot of rest in between. Then every day you can go a bit longer, after a couple of weeks alternating 2 days easy with 1 day going farther. This of course is coming from a runner's perspective. Usually it takes 6 or 7 weeks to be approaching the usual time on one's feet but much slower than usual. Four or five months should be enough time to perform at one's best.

[old] george nz · Post by **[old] george nz** » February 28th, 2006, 4:39 am

Tks John, May 1st would be about 6-7 weeks post op. George

[old] TomR/the elder · Post by **[old] TomR/the elder** » February 28th, 2006, 6:02 pm

George, What has been your routine up until now to prepare for a 2k? Does it work for you? One approach would be to take the first 4 weeks (of 20) to get back on track, and then have a 16-week program designed to get ready to race. You can prepare yourself to race in four months although I'm not sure that 20 weeks post-op will allow you to be at your best. Post-race, you can see where you are and map out a longer-term plan, one that has you at 6.20 or better when you grow up and reach 50. Tom

[old] george nz · Post by **[old] george nz** » February 28th, 2006, 6:28 pm

Hi Tom, - my thoughts First 8 weeks: base introducing UT1 type paces in the second half - learning to row again Second 8 weeks: would be a combination of UT2 (reducing), UT1 (bulk), and AT paces in the second half Last 4 weeks: UT1 (reducing), AT (bulk), AN (race pace sessions) The alternative: Do 4 weeks base and then embark upon a WP or PP plan that involves a variety or intensity / pace sessions a week. I guess this is an opportunity to try something and see if it works, just not sure which way to go but given that it is for a finite period then it may add some 'spice' to it. George ps Reasonably happy with being a guinea pig and reporting training and results if we come up with a plan