training for a 6k

gsedun · Post by **gsedun** » November 8th, 2006, 11:32 pm

Ok so now that my school season ended. I have started training at the gym. I do a 6km warmup on the erg and hold a split of about 2:04 at a stroke rate of 15-18. Each day i try to lower the split by 3 seconds.After that i switch between weights and cardio for the remaining hour. I do this on monday tuesday friday twice on saturday and sunday if i feel like it. Is this a good plan or should i change it?

TomR · Post by **TomR** » November 9th, 2006, 5:20 pm

You might consider doing some rows longer than 6k--30 mins, 10k. Why get off the erg to do cardio? Go at a slightly slower pace and stay on the machine.

Tom

stargazertechie · Post by **stargazertechie** » November 14th, 2006, 10:06 pm

It's good to get off the erg and do cardio and weights. This helps to work muscle groups that aren't targeted on the erg.

My team does 45 minutes to an hour of erging a day, plus weights, cardio, and our own individual workout (I do erg sprints as my second... we're doing the million meter challenge over the next 10 weeks)

Neb154 · Post by **Neb154** » November 14th, 2006, 11:20 pm

stargazertechie wrote:It's good to get off the erg and do cardio and weights. This helps to work muscle groups that aren't targeted on the erg.

My team does 45 minutes to an hour of erging a day, plus weights, cardio, and our own individual workout (I do erg sprints as my second... we're doing the million meter challenge over the next 10 weeks)

Hour of erging + weights + cardio + another workout?

60' + 30' + 30' + 60' = 3 hours?

How much time are you training a day?

stargazertechie · Post by **stargazertechie** » November 17th, 2006, 1:12 am

2 hours of practice on average (either a long piece or a 30 minute warmup and weight training, and a cool down of biking, running or erging) and then as a novice it is optional to do a second workout, but we're doing the million meter challenge over the next 10 weeks, so we need to put in another 5k-10k every day. I also throw in another set of weight reps on weight training days.

So yeah, I practice about 3 hours a day.