2K + Breathing

[charlie.]

Hi Guys,

I'm sure this must be a very common question but I'm looking for good times for a 2k, which i am using as part of my pre-season training for the Rugby Season.

I am 23, 6'2 and 222lbs - i did 3 repetitions of 2k with 5 minutes inbetween and pulled an average 7.28 yesterday without exerting myself too much, as i went out too hard at the start and slowed down toward the end to compensate - what should i be looking for?

also, does anyone have any tips on breathing? i constantly got myself in trouble with this over the 3 repetitions

[PaulS]

Sounds like you've got a good starting point. Try 1:51 steady pacing on the next go at the workout.

Yes, breathing is a great idea, with a bit of practice you will work out something that works for you.

[bscastro]

There is no recommended breathing style, but one article I read suggested breath out on the drive and breath in on the recovery of the stroke. Much like lifting weights.

Check out the article for the details:
http://www.concept2.co.uk/training/breathing.php

Best regards,
Bryan

[Snail Space]

I can't get enough air in with one breath per cycle, so I use two. I exhale just before the catch, and just before the finish as my arms approach the body. I think the breath at the catch is the larger of the two.

I try to concentrate on getting the rhythm of the breathing right as I feel that it helps to establish a smooth rowing action.

This may sound a bit mad, but if you can groove into a rhythm of both breathing and rowing then you burn through the metres without seeming to expend enough energy. It's like the feel you get when you strike a golf ball cleanly (so I'm told - it never happens for me! ); you don't think you've hit the ball as hard as you could have done, but the thing just flies.

Cheers
Dave

[citizencollett]

Breathing is going to be something that is hard for everyone doing a 2k unless you have a good cardio base. That's why most collegiate programs spend the fall doing long steady state pieces so in the spring when it's time for sprints they are not gasping for air at the 1,000 meter mark. Erging should be great cross training for rugby though. You might want lengthen out the pieces until you start getting closer to season (I have no idea when rugby season is but I do enjoy watching it on ESPN )

[Alissa]

There is no recommended breathing style, but one article I read suggested breath out on the drive and breath in on the recovery of the stroke. Much like lifting weights.

Check out the article for the details:
http://www.concept2.co.uk/training/breathing.php

Best regards,
Bryan

There have been previous discussions of this article. See mine here where I note that his "conclusion" (exhale on drive, inhale on recovery) isn't supported by his argument. Notes from others follow.

and of breathing in general (here's a summary I wrote when someone asked):

There have been a number of threads on breathing (I'll leave it for you to search them out), and the intro materials on the FAQ board digest some of them, but there are basically three general approaches when the pace is slow.

1. Ignore breathing and let your body breathe whenever it wants. There are those who seem to swear by that approach and can't understand why the rest of us even seem to want to think or talk about it. Since you're asking, you don't seem to be in that group. See #s 2 & 3.

2. Inhale on the drive (when you're pushing with your legs) and out on the recovery (when you're moving back up the slide to the catch). This one is taught by Xeno Muller, who notes that (a) this is not weightlifting, (b) you need to be able to compress your chest as you move into the catch, and you can't expand and compress your chest at the same time, and (c) you need to support your back/torso as you swing your back at the end of the drive, and an inflated chest helps you do that.

3. Exhale on the drive and inhale on the recovery. The pitch here seems to be that (a) an expanded chest at the catch will help you stabilize your core against the pressure of the drive, (b) this will also feel "natural" to weightlifters who have been taught to exhale on exertion. Paul Smith seems to be the most vocal proponent of this one.

When you are working harder, everyone seems to agree that the breathing "doubles up" at some point, but again there is some disagreement about exactly what that means:

Remembering that you should be aspiring to a time ratio of 1:2 (drive:recovery), one group describes doubling up as begin inhale as you begin the drive, then exhale, inhale, and then exhale into the catch on the recovery. The other group seems to focus on a complete inhale/exhale (or exhale/inhale) on the drive and then on the recovery.

Lots to think about and a lot of discussion has been had on same.

Let me know if you have trouble finding the threads.

Alissa

Here's a link to one of those discussions...if you search "breath" "breathe", "breathing", etc., you'll find many more!

HTH,

Alissa

[chgoss]

Cycling, running, I was always able to effortlessly synch the breath with the RPM no matter what.. But for some reason, breathing on th erg is much more difficult..
so, I gave up thinking about it, I no longer try to sync it up with the stroke, I havent passed out yet, so it seems to be working