2k Race Training

[jamiep123]

I'm interested to know the training everyone else does to prepare for a 2k race or test. I competed at BRIC on Saturday and used a combination of endurance and shorts sprints to prepare over 14 weeks. I rowed 54 sessions over that period. I used the same preparation 11 years ago which was the last time I raced. Training styles and methods must have moved on since then. On race day I found the last 500 metres hard going.and slowed down but still managed to finish in under 7 minutes which was my aim. That could have been the preparation, race day nerves or something else. For a 2k which is 3-4 months away how would anyone who does race prepare for that event? I'm interested in what sessions you do, how many you do any other techniques or preparation methods you use to prepare for race day.

[MPx]

I don't race so will leave it to others to answer your questions. Just wanted to agree with you that there are many other factors affecting outcome on the day - apart from your training. While true that some did very well and set new PBs in the race, for many it went the other way with disappointing times even despite a positive "race" result. You mention the potential of nerves, but there's also disruption due to travel/sleep/nutritian involved in erging away from home. One of the biggest for me would be having to erg in the morning, when all of my training is in the evening - us old boys off first at 9 and 9:15 in the morning. I simply wouldn't be able to perform that early ...

[putridp]

I went for something along the lines of:

60-90 minutes of low intensity steady state 5 or 6 times a week, 30-45 minutes high intensity steady state 1-2 times a week, and intervals 8x500m/2:00r once every 7-10 days, using the intervals to monitor any progress. Though my training is very much secondary to work and family commitments, and it has to fit in around everything else, so inevitably sessions get dropped.

[iain]

Many know far more than I as my race performances are pitiful. But I do not believe that there is a "one size fits all" approach. Race pace work is required and most people will try and fit in more exercise than they can do at high intensity so will do some steady state. But there are various areas that come to mind that need working on and the amount optimally allocated to each will differ on the rowers current state and nature as will the optimal balance within each type of session. Also the training achievable is critically dependent on the competitors ability to recover and the time they have available:

1) Aerobic base: - Very important and often overlooked as improvements are slow, but they continue for much longer and last longer to so usefully maximised in the earlier stages of training. Opinion varies between the split between long slow sessions (ideally >1hr) and faster sub-anaerobic threshold sessions (eg 3x12' r2'). Also allows extra sessions between the higher intensity sessions to maintain fitness.

2) Improving threshold performance: typically shorter intervals, at race pace+ to improve VO2 max and around threshold (eg 4 x 2k r3') to improve %VO2 max at which threshold is reached (also increase confidence of continuing on when tiring and under oxygen debt).

3) Race preparation: Reducing 2k phobia and increasing confidence and knowledge in target pace. This can include substantially (or actually) completing 2ks (mile, 1250 + other intervals etc) or specific intervals with similar stresses (eg 4 x 1k r3'+). Also includes increasing rating to those that struggle with this (eg 500m intervals), practicing sprints (eg faster intervals from 100 - 250 with long rests or by adding at the end of other pieces to get used to sprinting when under oxygen debt).

Many would also add weights to increase strength.

[Tsnor]

I'm interested to know the training everyone else does to prepare for a 2k race or test.

Rowing training plays out similar to cycling and running, but there is a lot more validated information for those sports. 2K is 6 to 8+ minutes which pushes it into endurance, which is a huge bucket - almost all cycling and anything 1mile or longer running.

If you believe academic studies (and there are pros/cons to believing them) then this playlist ("Structure Your Training") will give you a good start. Deciding if you plan to train closer to 6 hours/week or 10 hours or 15 hours is a good start. Then swap in rowing for cycling and choose when you want to peak. If you train under 6 hours/week then you can skip a lot of the structure and focus on hard workouts that are the most fun for you. https://www.youtube.com/playlist?list=P ... uoE7sXLfbf

The prep schedules posted above by iain and putridp fall into mainstream best practices -- following either should be great. The videos linked will give supporting science and some more options and details like typical weeks. Note the difference between long term "base training" and the last 6-12 weeks of training peaking for race day. GL.

[KeithT]

It all depends on what you had dome before starting Race Prep to me. If I had done the "standard" training leading up to race prep that included a lot of base building then I would focus on training at desired race pace. I would still do some steady state work but I want to be very accustomed to the pace I plan to do. So intervals such as 4x1K with 5' rest, 8x500m with 2'rest......close to my desired pace for 2K. I also liked building up to the distance at desired pace. For instance, say my planned 3K pace was 1:37.5 - I would start maybe 8 weeks out with doing a 1K at that pace, and then the next week 1100m, then 1200m the next week..... until I would hit 1600 at planned pace. Again, for me it was all, about working at my desired pace.

[gregm]

Congratulations on going to the BRIC 2024, I was there too, my first time at age 56. I had decided 12 weeks before to go, and so hadn't raced on a Concept 2 for 30+ years, nor sat on one for 10.. I opted for a 12 week plan, at the end of it I was broken, over-trained, to the extent that on the day I rowed 13 seconds slower than my PB during those 12 weeks of training. I still enjoyed the day, and I'm going back.

My changes this year:
- Start training 12 months out, not 12 weeks
- Do the FISA training programme for at least the first 8 months
- Lots of long, steady state rows, with a ceiling on the HR (UT1/UT2). I like having a number to force myself to stay below as otherwise I just row harder and harder
- With the steady state rowing in the bag (and maintained), my body should be able to handle the higher intensity training later on
- Start the year with strength training, then move over to strength endurance workouts

On the day:
- Know how big a '10m gap' to the next rower is. By my reckoning its ~2secs at my pace. I couldn't do mental arithmetic on the day (breathing was enough of a challenge), but knowing that will motivate my end sprint