(15M, 6'2", 150lbs for reference)
So this morning I did my first 6k test of the season and pulled a 22:36 PB. However, I'm leaving town tomorrow for two weeks, and probably won't have access to an erg. The gym where I'm staying does have decent facilities otherwise.
My coaches have a policy of "Test the day before you leave and the day you get back" policy, so I'm hoping to drop some splits over the trip. I'm planning on lifting, but don't really know where to start for aerobic/anaerobic workouts.
Anyway, what are some good running/biking workouts I can use to maintain or hopefully decrease my 6k time?
6k Training off the Erg
Re: 6k Training off the Erg
Hey! The good news and the bad news is that your overall fitness won't change much in two weeks. I wonder if your coaches are introducing the erg testing primarily with the goal of keeping you working towards building the base that you'd otherwise be building with the team at this point in the season?
To that end, it would make a lot of sense to me to spend about the same amount of time cross-training that you would rowing. If you can do things that really make the most of your vacation location, do that. I spent part of a recent vacation hiking and kayaking, and it was a lot of fun. I also like steady state running to really get to see a new town, or to enjoy a beach or the mountains or wherever you are. I usually cap runs at about 10k if I haven't been running much. Cycling and hiking, I can work in longer efforts without feeling too beat up.
Maybe twice a week, I'd throw in something harder that's time-based. Depending on what's easily available, this may be something like 4x8:00 on a stationary bike. I've also done hill repeats when traveling.
Also, eat. You could benefit from gaining some weight, and vacation is a great time to try out local cuisine or just eat a lot of ice cream.
To that end, it would make a lot of sense to me to spend about the same amount of time cross-training that you would rowing. If you can do things that really make the most of your vacation location, do that. I spent part of a recent vacation hiking and kayaking, and it was a lot of fun. I also like steady state running to really get to see a new town, or to enjoy a beach or the mountains or wherever you are. I usually cap runs at about 10k if I haven't been running much. Cycling and hiking, I can work in longer efforts without feeling too beat up.
Maybe twice a week, I'd throw in something harder that's time-based. Depending on what's easily available, this may be something like 4x8:00 on a stationary bike. I've also done hill repeats when traveling.
Also, eat. You could benefit from gaining some weight, and vacation is a great time to try out local cuisine or just eat a lot of ice cream.
IG: eltgilmore