The most effective 2k plan

[jamesg]

I'm getting back into serious rowing after a few years.

From your messages you've been off the erg for ten years, have never rowed afloat, have shoulder and knee problems and may well be overweight.

Effective training plans start with a 2k test, which implies that we know how to row, have no injuries and have at least the endurance to do a 2k at reasonable pace and so set our training paces. Can you do that? If not, suggest a month of 20' increasing to 40' SS at rate 20 and see how it goes, concentrating on stroke quality at least 10W' (Power/Rating).

Then if you can, do the 2k test and set your training paces/powers in proportion. Six months gives you time to do at least another test and so reset paces. However the SK race is just a start. Do not stop again.

[HowardF]

Hear hear

Exactly this. I hope we haven't scared the OP off, but since Howard is asking about a plan as well, here are my general thoughts.


WP does this, PP does this. I'm sure other plans do this as well. Howard, you are asking about the Interactive Training Plan. If you're looking at the one that Concept2 posts on their site, where Week 2 is 4x4:00/2:00r, 3x6:00/3:00r, 6x2:00/1:00r, optional steady 5k, then the sustained hard work and steady state are both missing.

And then if you hit a stage where you need the "most effective" plan, then modify from there based on individual strengths and weaknesses, schedule constraints, etc. But I don't think that's what we're really talking about here, is it?

Hi Elizabeth and the rest;
Just to clarify. When I asked for any comments about the plan mentioned in this link/pdf:
http://www.redking.me.uk/sport/rowing/t ... ing_v2.pdf

see page 75 as pacing guide and page 77-level 4

This seems as a good plan.

[Elizabeth]

Hi Elizabeth and the rest;
Just to clarify. When I asked for any comments about the plan mentioned in this link/pdf:
http://www.redking.me.uk/sport/rowing/t ... ing_v2.pdf

see page 75 as pacing guide and page 77-level 4

This seems as a good plan.

Hi Howard, thanks! This is not what I was looking at, so I am glad I asked. I like that it's structured, there is progression as well as some planned step backs in volume, and that it's making sure that there is good work at some of the key intensities that I mentioned.

I think the amount of hard work would be too much for me to personally handle. I've had a lot of short, intense sessions in this last week because we are peaking, but sustaining that over a long time period is something different. After building a base (which is good), most weeks are structured as 2xUT2, 2xUT1, 2xAT, 1xTR, 1xAN. So that's 4 hard sessions and 2 kind of gray sessions. It's a lot.

The pacing is also awfully aggressive. There is a lot of online discussion about proper pacing for steady state. I take mine a bit slower than many. But that has my UT2 pace at 2:02, and my pace to stay in an actual UT2 band is more like 2:07-2:09. It has my UT1 pace at 1:55, and by heart rate it would be 2:00-2:02. The paces listed for speed work seem about right.

If you like it and want to go with it, one approach could be to do it with your heart rate guiding the UT2/UT1 work, and to have regular honest check-ins with yourself about how you are handling the intensity. Dial in sleep and nutrition as well.