Decisions, decisions

[Meek]

So, quick background if I can get dates straight. Started Rowing maybe a year ago for a month or 2 before Covid. Then started up again last fall for a few weeks, then forced to stop
again. Just re-started last week.

So already looking forward to every session. Happened to notice that a month from now is a competition, Crash B. Looked at last years times. Is it absurd or completely absurd to actually try to train with zero training under my belt for Crash B’s and expect to do well considering my best 2k has been 7:11. I’d like to be sub 6:50 at the race. Fwiw I’m 97.2% sure before my gym shut down in Nov that I could have gone sub 7 then, not much below but could have conquered that little 7min hurdle. My thoughts are that if I do have a go I’d put in progressively more and more UT2 and 2 days a week of hard intervals. One week out taper with a test 2k 4-6 days out to see if I am close to hoped for 2k. Seems that after the top 2-3 podium positions everyone is in the 6:40-6:50 range...
Thoughts? Advice on any gym work to sharpen the 2k? Or other thoughts? Might be stupid to torture myself with no training base right now at my age too. I don’t know. Thanks for your insight/thoughts/advice.

[jamesg]

With good style (which gives speed, not that you lack it) and a little more endurance (which helps maintain it) you should do well; so work on both as you say, but not too much nor too close to race day.

A defined race pace and plan helps avoid fly and die and can let us move in the last 500 if needed.

[Meek]

Thanks. I’ll stay posted.

[MiddleAgeCRISIS]

Personally and from experience in a non rowing environment , I have found that step ups to the height of my knee have been the quickest way to increase power in the short term. Alternatively using a TRX to do 100 squats has a similar benefit. Think the exercises activate your muscles and build a little strength.

[Meek]

Thank you.

[Dangerscouse]

Given that the last week is more or less written off as you're tapering, that gives you roughly three weeks. I think you should only enter it if you can approach it with no pressure or expectations.

Erg fitness is usually very specific so even if you kept moving during lockdown, you will have lost a big chunk of fitness, and more importantly the 'stress inoculation' that is needed for a 2k.

My biggest concern for you to reach sub 6:50 in three weeks is a risk of injury and fast tracking your overtraining. When you're over 50 you have to be more mindful of how you train, how quickly you can progress and how much time you need to recover. I'd estimate you'd need a well structured plan for four months, at least, to get to sub 6:50.

[Meek]

Thanks Stu.

[Dangerscouse]

Thanks Stu.

I'd still be thinking about entering just to see where you currently are, and use it as a time to build on. Sub 6:50 sounds possible, but just be mindful of the process.

[Tony Cook]

I have been described as a bit of a pessimist but I think you’re asking too much.
You are not going to get significantly stronger or more importantly aerobically fitter in three weeks. So your improvements will be almost all about technique and understanding what you can achieve. If your 7:11 was a well paced all out total effort then 20+ seconds is a huge amount to knock off, if it was poorly paced and/or you know you had more to give then a big improvement is possible.
I say this from some experience in having agreed to give a 2k race/time trial a go with 4/5 weeks notice when not a regular trainer on the erg. As a young, fit, strong guy I did manage to take over 20 seconds off in five weeks, as a 50+ not so fit I squeezed off 10 seconds or less in that’s sort of time. Nothing about improving fitness just about understanding where my fitness was and how to pace a 2k within those bounds.
It’s not scientific, and better coaches than me may say, ‘NOOO’ but if I were you I’d work a lot on technique in warm ups and cool downs and very quickly try a 2k at a flat 1:45 average pace. No flying start just keep that average there right through - that will tell you if you have a 7 minute 2k in you. If you achieve that then 3 or four days later go again at same pace but go hard for the last 300 metres. If you knock a couple of seconds off then 3 or 4 days later try for a flat 1:44 pace right through - speed up for the last 200m if feel you have it in you.
You don’t really need to taper because you are not doing the volume and intensity that needs it. Don’t do anything flat out for more than 5 minutes in the 4 days before the race.
And on race day don’t let the adrenaline rush take you off at 2 seconds under pace for the first 500, you could do it and feel strong for 2 minutes but you’ll die away and come in several seconds slower than you should do.

[Meek]

Thanks Tony. I appreciate your insight.

[Ombrax]

Meek,

Feel free to ignore this if you don't think it applies to you, but for me:

I invariably end up hurting myself if I try to do too much too quickly at the start of the season, whether it be cycling or rowing. I would be concerned that if I were starting from a base of essentially "no rowing" I would have a high likelihood of rushing my training if I were shooting for an event that was just a few weeks away.

If you've never had problems like this in the past, and have successfully gone 0 - 60 mph in just a few seconds, then by all means go for it, but if not, be careful.

Good Luck

[Meek]

You are right. I’m just going to start a nice base training plan, no need to rush for something I’d be ill-prepared for anyway.

And I thank everyone else for their thoughts and advice.

Happy training.

-M

Meek,

Feel free to ignore this if you don't think it applies to you, but for me:

I invariably end up hurting myself if I try to do too much too quickly at the start of the season, whether it be cycling or rowing. I would be concerned that if I were starting from a base of essentially "no rowing" I would have a high likelihood of rushing my training if I were shooting for an event that was just a few weeks away.

If you've never had problems like this in the past, and have successfully gone 0 - 60 mph in just a few seconds, then by all means go for it, but if not, be careful.

Good Luck

[Dangerscouse]

You are right. I’m just going to start a nice base training plan, no need to rush for something I’d be ill-prepared for anyway.

And I thank everyone else for their thoughts and advice.

Good to hear. My hubris is world class, but I've managed to, more or less, get it under control.

[Meek]

You and me both

You are right. I’m just going to start a nice base training plan, no need to rush for something I’d be ill-prepared for anyway.

And I thank everyone else for their thoughts and advice.

Good to hear. My hubris is world class, but I've managed to, more or less, get it under control.

[Meek]

Pulled 6:57 today. Naively I still think i can go sub 6:50 in 9 days. 6:57 wasn’t full gas.