cutting erg times
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Taylorhendri
- Paddler
- Posts: 1
- Joined: February 13th, 2013, 8:00 pm
cutting erg times
i am a junior in high school. i am 5'1 and 118 pounds. im am fairly athletic but i can not seem to get my 2k time down. it is terrible. i pullled a 2:13 split time and finished in 8:49. i wanted to try to get around 8:25 as soon as possible. i do every piece at crew practice on the erg and try my best. i have improved on my 20 minute piece, and improve on my sprint pieces but i can not seem to improve on my 2k. could i cut down 20-30 seconds in one month anyhow? i have my own erg at home, and workout suggestions would be very helpful!!
Re: cutting erg times
I would recommend longer sessions to build aerobic fitness. Work on a solid form, with good engagement of the legs, body and arms. Mix in some short bursts of speed for interest.
If you have an erg at home, you have a tremendous advantage over others. Just don't use it to punish yourself - use it to develop good form, and a good strong aerobic base. Your times will come down as you do the longer sessions at lower intensity. Your lighter weight and height may mean that you have to work on higher stroke rates to achieve the same work, but don't work on that every day. Row slow and steady 80% of the time and then choose your speed sessions wisely.
If you have an erg at home, you have a tremendous advantage over others. Just don't use it to punish yourself - use it to develop good form, and a good strong aerobic base. Your times will come down as you do the longer sessions at lower intensity. Your lighter weight and height may mean that you have to work on higher stroke rates to achieve the same work, but don't work on that every day. Row slow and steady 80% of the time and then choose your speed sessions wisely.
Re: cutting erg times
The suggestions above are good ones.
You'll get your biggest fitness and efficiency gains from doing a lot of longer aerobic, low-rating pieces. Those long workouts are your bread and butter, where your body will learn to apply power more effectively and to produce an efficient stroke even when you're tired. Focus on making steady progress, pushing yourself a little bit longer or a dropping a split a week.
To drop 20-30 second on a 2k is really tough. That means you're dropping about 6 to 7 splits, which is a tall order for anyone. My best advice would be to try to improve incrementally, to do your workouts normally, and then try to go 2 splits lower the next week you do those same workouts, and then try to keep doing it each week.
Also, make sure that at least once a week you're doing a 'blaster'-type workout, where you go all-out for short periods of time (Something like 10 times 0:30 on and 1:00 rest, starting at 16spm and going up two spm each time, then a long rest period, and then do the same thing all over again.) When you do those short all-out pieces, where you push yourself even beyond your 2K pace, your brain and body learn a lot of good stuff that can help you on your 2K. It's short, fun, and you should see some good gains if you do it a few times.
You'll get your biggest fitness and efficiency gains from doing a lot of longer aerobic, low-rating pieces. Those long workouts are your bread and butter, where your body will learn to apply power more effectively and to produce an efficient stroke even when you're tired. Focus on making steady progress, pushing yourself a little bit longer or a dropping a split a week.
To drop 20-30 second on a 2k is really tough. That means you're dropping about 6 to 7 splits, which is a tall order for anyone. My best advice would be to try to improve incrementally, to do your workouts normally, and then try to go 2 splits lower the next week you do those same workouts, and then try to keep doing it each week.
Also, make sure that at least once a week you're doing a 'blaster'-type workout, where you go all-out for short periods of time (Something like 10 times 0:30 on and 1:00 rest, starting at 16spm and going up two spm each time, then a long rest period, and then do the same thing all over again.) When you do those short all-out pieces, where you push yourself even beyond your 2K pace, your brain and body learn a lot of good stuff that can help you on your 2K. It's short, fun, and you should see some good gains if you do it a few times.
2004 Crash-B Hammer, Coxswain Men, 2k in 7:09.3