I am apparently am doing something wrong

[Concept2scott]

I want to say first and foremost that I am a very novice rower. I row a 2k for work once a quarter and they average 9:15..I am by far not an expert at all. I am 6ft 1 and have recently dropped 53 pounds down to 230. The reason for me being in this forum is to ask for help…I am applying for a new job mid September and they will have a row test at 70% V02 Max in October which requires me to hit 8:20…I row a 2k every other day and exercise on the others. I know nothing is a quick fix but anything as far as gym routines to assist or rower routines to assist would help and hopefully get me where I need to be..I’m unfamiliar with the lingo but I do know that my last 500 I’m gassed…help

[hobbit]

On Youtube, I use Dark Horse Rowing's "Perfect Beginner's workout" 20 minute drills to get my form in shape. It breaks down the stroke into its constituent parts so that you practice each separately. Also features slow rowing (18 strokes per minute), which is good for developing a powerful stroke). Recommended.

[Dangerscouse]

It's not going to be easy Scott, but it might be possible if you've got at least four weeks, stay injury free and work very hard, and smart

The best option is to work on technique as fitness takes far longer to improve. You may be leaking power through bad technique, and you'll get faster just by working in that. Can you confirm the following:

-what stroke rate are you rowing at?
- what drag factor are you using?
- do you do any other type of sport?
- how often do you row?
- when was your last 2k?
-what type of training on the rower do you do at the moment?

A good part of improving is also linked to mental strength and battling through the tough moments when all you want to do is stop. We all have them, even the very best of us, but you can keep going and if you do it almost always improves as your mind accepts that you're not really in danger, and you're not stopping.

[jamesg]

As all above. Rowing 2k wants a good stroke and good endurance. The necessary quick fix is get that stroke now, then use it as much as possible; a 3 to 5k a day could be enough. Then ease off in the last few days with a few short sprints.

8:20 is 2:05 pace, 180W, so strenuous but doable if not too old. Rating 25 should be enough, but check it. The Watt reading is very accurate on the C2 erg.

[Dutch]

Drop the other sports and non rowing related exercise as well just until the test. Don't go out too quick either at the beginning, look to do negative splits. Your mind will be stronger near the end.
Defo do a bit longer training distance as has been mentioned, also pick drills maybe for your stroke coordination. Look them up on you tube. They are a great warm up. Good luck.

[Dangerscouse]

Dutch has made a good point that I've just thought about. A common mistake is to fly and die a 2k ie start off way too fast, due to adrenaline, and then rapidly slow down from about 700m with a very painful finish, if you finish at all.

Just smoothing out the effort can make a considerable difference. Your mind will freak out and go into survival mode if you start at a massively unsustainable pace.

Your 8:20 target requires a 2:05 average pace, so you need to train around this pace, ideally intervals at this pace and slightly faster, as you need to get familiar with the effort. Your mind, amongst many other very important things, is a massive prediction machine, so you need to reinforce the ability to row at, or at least close to, your required pace

[mitchel674]

I think a quick post with a short video of you rowing from the side might be very helpful. Let some of the more experienced rowers here look at your stroke and make some suggestions. There may be some obvious inefficiencies in your stroke that would be easy to correct as a beginner rower. Something like shooting the slide will rob you of needed power and could be very easy to fix.

8:20 is a tough target from where you are, but it's not impossible!

[Concept2scott]

Dangerscouse

I am rowing every other day a 2000m …unfortunately not much has changed…I have tried tabata maximum effort for 20 sec w/ a 10 sec rest for 8 rounds…I walk at least 4 miles a day…sometimes I’ll add the Peloton in there…I row with the dampener set at 5 and my drag factor is right around 125…my last test was approximately 2 months ago …

[Dangerscouse]

Dangerscouse

I am rowing every other day a 2000m …unfortunately not much has changed…I have tried tabata maximum effort for 20 sec w/ a 10 sec rest for 8 rounds…I walk at least 4 miles a day…sometimes I’ll add the Peloton in there…I row with the dampener set at 5 and my drag factor is right around 125…my last test was approximately 2 months ago …

OK, it seems counter intuitive but you need to do longer, and shorter than the distance you're targeting, so just doing 2ks will quite quickly produce a plateau in your progress. This is what has happened as you have adapted to the relatively one dimensional stress that your training has provided.

What will be beneficial, but it will be a long term project, is to do longer, and slower, distances. Ideally over 45 mins if possible. These shouldn't be raced, and it will feel a bit of an effort but not so much that you can't hold a conversation. Have a look at the Pete Plan for some ideas of what is beneficial

[Concept2scott]

Is there a link to Pete’s Plan and I really appreciate all of the advice this far from everyone…

[Autoland]

Pete's Plan.

https://thepeteplan.wordpress.com/the-pete-plan/

[Tsnor]

With a fixed short term target you don't care about long term what's best for you. You just need to get below 8:20 to get the job. Short intervals are the best bang-for-the-buck if you have only 4-8 weeks.

Do 8X 500M intervals instead of a single 2K. Do these at a starting split/pace of 2:15 for each interval except the last one which you do flat out. Then next time reduce that starting time, say 2:13 or 2:08 depending on how you feel. Plenty of data saying short intervals give an immediate training effect. You want the last interval flat out hard, max effort. Do a slow 10 minute warmup before the intervals (3 min pace).

Do these intervals every other day. Do not do anything hard on the off days. The off days are where your body gets stronger. Working every day will not help. If you drink alcohol moderately, stop. Alcohol reduces the training benefit. Resume when you have the job. If you drink a lot then cold turkey is probably not the right answer - instead stop on training days after training - skip that night. You need a day after training to get stronger and alcohols really hurts that.

Try a 2K at race pace (see below) about a week before the test. For the workouts after your 2K test and before the real test do 2X 500M instead of 8X 500M at your usual every other day schedule until the real race test. This taper (not stopping training, not reducing effort level, significant reduction in training volume) will set you up for peak performance race day. Your race 2K will be faster than the practice race.

For the race test, you have a pass/fail pace. Going faster you just still pass, going slower you still just fail. Best strategy is to start at 2:06 pace and hold for 1200 meters. Then grind down the average over the next 800 meters until it is under 2:05. IF you are not under 2:05 with 200 meters to go the last 200 meters can be done flat out - its about 15 to 20 strokes and you can get through that with will power. Make sure you pull through the last strokes, you want a full stroke when the distance goes to 0, not coasting in with 10 meters left. Race strategies that start faster than 2:06 give no benefit and are higher risk. Starting slower than 2:06 there might not be enough time to get back below 2:05.

Drink something caffeinated 20 mins before the test. Say a Cola w/sugar (not diet), something that you normally drink that won't upset your stomach. Caffeine will help. Otherwise do not eat an hour before the test.

If your back, etc. hurts during training then immediately skip a few days. You cannot afford to work through pain and maybe end up needing two weeks off. You will get sore muscles, that's ok. This is bootcamp, not something sustainable.

Good luck with the Job. IF you decide you like rowing and want to continue after you get through the test then post back here. A good long term, multi-year workout plan is really different than a flat out best results in a short period plan.

[Ombrax]

I'm not expert, but to me this ^^^^^ sounds like very good advice.

Something else I'll throw out there - I don't know if the OP has enough time to figure out the details for this (I think so) but it might help if he were to use a heart rate monitor to get a feel for his max HR, and use that information to see how hard he's pushing his body.

Best of luck, Scott.

[Concept2scott]

Thank y’all…rowing 8X 500 is going to be tough for me at that split but I will try my best..as long as I am constantly getting better…I sincerely appreciate lol of the advice

[max_ratcliffe]

Brilliant advice from Tsnor.

I'd just add the following:

The short intervals approach suggested won't be harmful provided form is good (but it would be unsustainable over a longer time frame).

Don't underestimate the importance of a good warm up. I use a 20' warm up followed by 2x30" sprints at race rate (I.e. my target spm). I wouldn't go as far when I was a beginner (20' would be way too long) but at least 10' as Tsnor suggests. The sprints don't need to be at target pace, but imo getting some strokes in at the correct rate is essential. They are not supposed to be tiring - if they are, just go 25" or whatever works. You should practise the warm up before your practice tt.

Good luck Scott.