Concept2 Forum

have used 12 min with 10-20 peak efforts, 10-20 recovery---doesn't seem adequate, but junk meters don't do much either----any ideas...sincerely, robert

Read this:
http://www.fletchersportscience.co.uk/s ... b4aed725cd about a very sensible way to warm-up.

Use this:
http://www.fletchersportscience.co.uk/u ... 872e02.pdf to create your personalised warm-up based on your expected 2K time.

That warm-up takes 19mins 45secs (although I usually stretch it out to 20mins), you then rest for 10mins before finding your race machine and setting it up for the race.

I've been using 20 minutes warmup with the first 5 minutes at 2km+20/25s and the next 15 at about 2km+10/12s followed by 9 or 10 minutes rest. I have tried 15 minute warmups in the past, but I find 20 minutes works better for me.

I've settled on a routine lately that seems to be working well before Tabata intervals and a 2K I did yesterday.

500M r20 starting easy and building up to normal stroke pressure by the end.
500M r15 pulling with very hard pressure but not all out.
500M r23 normal stroke pressure
100M very easy paddle
400M r25
100M very easy paddle
300M r28 normal stroke pressure (rate and pace I did 2K at)
100M easy paddle
10 strokes r30
10 strokes very light paddle
10 strokes r32
10 strokes very light paddle
10 strokes r35
3 to 5' rest.

Rich

thank you---i'll give it a try, although 3-5 min rest probably will be a bit light...sincerely, robert

IMO 20 minutes is needed. And don't be afraid to get tired doing some AT work for 8 mins or so. I've found some of my ability to sprint only comes after my body is starting to kick into gear moving well in the 24-26 spm range. But I also agree doing some sprint work as in some of the other suggestions is good too.