need a 2k plan

[helpplease]

well my last score was 7:30 with only about a 27 spm

I am not exactly sure how i should stratigize... like placing power 10's (if i even should) when to sprint

i am aiming for a 7:20 so probally am probally aiming to hold 1:50 splits

NEED HELP

thanks in advanced

[jamesg]

7:30 @ 27 (260W so almost 10W'/st) suggests you are male, 185cm or more, 80kg or more, have good technique and are either young and unfit or old and fit. I'm just guessing. If you're a 45 kg lady you're doing very well already; and wouldn't need anyone's help.

Whatever, if you have margins, LSD will cook the goose.

The method that worked for me was a year's LSD, then ease off doing some short hard stuff, a 500 test 2-3 days before to find my level, then use the French protocol.
This said take the 500 test time and race at 92,88,88 and 91% of test speed in the 4 quarters. So if your 500 pace is 100s, you race at 108, 112s etc. It needs endurance and control.
I only found out about this protocol at 2 months before my first race, but had done the endurance work, so could jump on the bus on the fly.
There are plenty of other systems, but this was great fun and relatively painless. The important thing is to drop the pace at around 300 in, so that later at 300 out you can do what you want.

[hjs]

7:30 @ 27 (260W so almost 10W'/st) suggests you are male, 185cm or more, 80kg or more, have good technique and are either young and unfit or old and fit. I'm just guessing. If you're a 45 kg lady you're doing very well already; and wouldn't need anyone's help.

Whatever, if you have margins, LSD will cook the goose.

The method that worked for me was a year's LSD, then ease off doing some short hard stuff, a 500 test 2-3 days before to find my level, then use the French protocol.
This said take the 500 test time and race at 92,88,88 and 91% of test speed in the 4 quarters. So if your 500 pace is 100s, you race at 108, 112s etc. It needs endurance and control.
I only found out about this protocol at 2 months before my first race, but had done the endurance work, so could jump on the bus on the fly.
There are plenty of other systems, but this was great fun and relatively painless. The important thing is to drop the pace at around 300 in, so that later at 300 out you can do what you want.

Using your 500 meter as a predictor for the 2 k can't be right for an avarage persone. Although there is a correlation between the two, it is certainly not one on one. 500 m is much less an aerobic distance then the 2 k. So a persone with more fast muscle fiber will do this relative better then a persone more build for endurance.

See also :http://home.hia.no/~stephens/eliteerg.htm

[hjs]

well my last score was 7:30 with only about a 27 spm

I am not exactly sure how i should stratigize... like placing power 10's (if i even should) when to sprint

i am aiming for a 7:20 so probally am probally aiming to hold 1:50 splits

NEED HELP

thanks in advanced

First of all. Without telling your age, height, weight gender it is almost impossible to say something meaningfull.
But in general you can say, what you train is what you improve. If you bike a lote you will become a better biker, if you row much long distance your long distance will become better. enz.

So to improve your 2k on the short run you must train like you row on the 2 k. So do twice a week intervals such as 5 x 1k, or 4 x 1250 or 3 x 1500. Do this on 90 % effort and 5/7 minutes rest between pieces.

If you want to rate higher, train at higher rathings. Do for instance 1 min on at 2 k pace and rate 1 or 2 strokes higher. take 2 minutes rest if you only want to train the rating. Make it 1 min if you want to make it an hard training.

Overal don,t do more then 3 hard trainings in a week. And the advice I give is for the short run. To become better in the long run you have to build in all year round periodical trainingprogramms.

[dudley]

I'm 53, male, 180 lbs and just did a 7:20 pb at the San Diego Indoor. Felt good until I realized out of 8 rowers, all 45 or older, I was dead last. One guy did 6:26, another 6:43 and the others 7:01-7:18. So my new goal is sub 7:00. The coaches suggest a period of long steady state, say 10K at 2:05-2:07 several times a week. Coming up to the competition, every Friday throw in 6X500M at your race pace. Start with a 2 min rest in between each 500. The next week drop that by 20 sec, so a 1:40. Third week a 1:20 rest, until the final week you do your 6X500M with :20 rests. You'll find that last 500 is a bear. But it got me down to the 7:20. I've got until next year to drop down to a sub 7:00.

[hjs]

http://home.hia.no/~stephens/interval.htm

This tells a lot.

[Ben Rea]

yes, it does. but you are lucky if you can understand a single thing it says, im a 15 year old student, not a 35 year old mathmetician.

[hjs]

yes, it does. but you are lucky if you can understand a single thing it says, im a 15 year old student, not a 35 year old mathmetician.

I know Ben.

But If you put a little effort in it you can learn a lot. It is not too difficult.

[tennstrike]

yes, it does. but you are lucky if you can understand a single thing it says, im a 15 year old student, not a 35 year old mathmetician.

Ben:

It says that for long term progress it is better to row for longer periods of time, 40 minutes or more, much more frequently than going "all out". It also says a mix of interval training is good but long slow rows should dominate your training regimen. There was an excellent example citing the Kenyan runners.

It all sounds very much like the Wolverine Plan.

The neat part for us old guys was the graph on the three waves of change and that while you may plateau on max oxygen consumption in a year you have several years before you might plateau on lactate threshold and you can improve forever on efficiency.

[cooldude_crew]

Try The Pete Plan Its Easy to Understand, and Gets your 2k Lowered ALOT!!!

[toby]

well my last score was 7:30 with only about a 27 spm

I am not exactly sure how i should stratigize... like placing power 10's (if i even should) when to sprint

i am aiming for a 7:20 so probally am probally aiming to hold 1:50 splits

NEED HELP

thanks in advanced

Dudley, we're pretty similar in age, size, and current performance. I've been using the Wolverine Plan since Nov 05, with a hiatus over the summer (Jul-Sep). My 2K continues to improve steadily at about 1-1.2s (0.25-0.3s/500m) per week doing an abbreviated WP (~60K/wk) of L1 6x500, L2 3x2K, L3 10K, 2 L4 40', 1 L4 60'. Shooting for sub-7 sometime not too long after I turn 50 in late April ... I'm about 2-2.5s/500m from the required 1:45 pace now.

There's a lot to like about the WP once you understand it. Probably the best thing about it is the volume of Mike Caviston's solid advice on pacing, warmup, and many other training issues.

[thejoker]

cooldudecrew,

how is your 2k 7.11 and 5k 20.28??

i'm new to rowing and before i got ill a few weeks back my 2k was 7.13 amd 5k 19.28

my tip is to pace yourself at 2k pace for the first 1k, then jack it up to 2:00, then give it an all-out effort last 600-700m or so.
its probably not the most efficient technique but 1st time i did it it took 40s off my 5k

[cooldude_crew]

My 2k Was an All out piece, The 5k wasn't. But i agree with you that my endurance is what is holding me back.


UPDATE: Just did a 2k 7:04 still need to do a 5k

[cooldude_crew]

Just did a 10K Very pleased with the outcome

Had a Goal of getting a sub 2:00 split

Actually came out with a 1:58 split (Old PB 41:51)
Total Time = 39:24

Next Stop Sub 38:30

Hopefully this will show on my next 2k