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Winter training regiment [need advice]
Posted: December 26th, 2017, 2:32 am
by kwayker
Hey folks, 22 M, 5'11" 145 lb, just want your advice/criticism of my workout regiment for the next 3 weeks. I'm currently at 1:47 average split for 2k, and am trying to get to sub 7 (sub 1:45 average split) by the end of 3 weeks. My plan is to do AT pieces in the morning (4x500, 3x750, 40"on 20" off for 20' etc.) and then 2x20' (or 1x30') SS with 20' lifting after(Monday,Wednesday = Squats, deadlifts ; Tuesday,Thursday = bench, biceps, shoulders; Friday = Squats, abs). I usually do 5x5 for lifting pieces, and go up 10 lbs after each set. As always, any constructive criticism/judgement is much appreciated.
Re: Winter training regiment [need advice]
Posted: December 26th, 2017, 5:34 am
by jamesg
The Interactives for an intermediate 2k test want those short pieces at TR level. So 80 to 115% of race Watts (300W for 7' 2k), with ratings in proportion. Just before a race it's nice to get some starts and high rate work done, so that the 2k feels slow and we learn to manage ratings. 2000m is a long way and pacing is essential.
AT would be only 70-80% race Watts and 2*8' to 2*10 or 3*7', so longer and slower than race, not shorter.
Since you'll be pulling hard and plenty at high ratings, there can't be much point in lifting too. Presumably stroke, endurance and strength are already in place.
https://indoorsportservices.co.uk/training/interactive
Re: Winter training regiment [need advice]
Posted: December 26th, 2017, 5:51 am
by hjs
Very difficult to say if that will work. Depends on how relative fit you are, the less trained, the more to gain.
And what can you handle? Not training but recovery makes you better. So sleep/good etc.
Weights, in the short term those won,t help you much.
In general I think you overdo faster stuff and unestimate longer, low rate work. In the long run, rowing is very aerobic, building a strong stroke combined with high fitness levels is key. Speedwork is needed but only on top of the aerobic base.