Hola folks. I've made a goal to try to make my varsity team by my spring season next year, and in order to do that I think I have to have a 2k of at least 6:40. I started rowing last fall and i'm a freshman in highschool. I weigh about 165 and i'm probably 6'2.5". My best and most recent 2k time from a couple weeks ago was 7:16, but that was after 3 weeks off from a broken ankle and a week of being sick. That may not have affected my time though. I'd like to get my time down to 6:45 or at least close to it during the summer or by the end of the summer. My spring season just ended and the summer crew season starts on june 25, except all the JV and varsity guys say that summer doesn't work you too hard.
How do you guys think I should train to get my 2k time down that low during the summer or by the end of the summer?
Looking to get down to at least 6:45.
Go running. If you dont usually go running, start off once every 2 days or so, then step it up to once a day. Watch out for your ankle. Run on dirt with proper running shoes.
Also do long distance pieces like 6k's and 10k's. The idea being to build your cardio up a bit. About 2 weeks into your training start doing 4 x 500m 30 seconds rest at your 2k time -1.
Also do long distance pieces like 6k's and 10k's. The idea being to build your cardio up a bit. About 2 weeks into your training start doing 4 x 500m 30 seconds rest at your 2k time -1.
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George Dunning
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so how long do you actually have - how many weeks till your test 
from this we can offer some options that you can weigh up.
first thing I would do tho is find out exactly what your target is (then you can break your 'goal' down into manageable pieces), 2nd thing would be to actually as your coaches for advice after all that is what they are there for.
george
from this we can offer some options that you can weigh up. first thing I would do tho is find out exactly what your target is (then you can break your 'goal' down into manageable pieces), 2nd thing would be to actually as your coaches for advice after all that is what they are there for.
george
'Salaam aleykum'
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GLC-Will
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I don't know when I have my test, but I'd like to 6:45 by the end of the summer, so around early august.GeorgeNZ wrote:so how long do you actually have - how many weeks till your test
first thing I would do tho is find out exactly what your target is (then you can break your 'goal' down into manageable pieces), 2nd thing would be to actually as your coaches for advice after all that is what they are there for.
george
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George Dunning
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If I was you I would work my training around using the 6k as the key, if you improve your 6k you will improve your 2k.
A 6k work out is going to give you 21 - 23 min of solid AT work and over a period of time this is going to push your AT to a higher percentage of your Vo2max.
Depending upon how many days a week you train (and what other exercise you have making demands on your recovery time) you could alternate days of hard and easy 6ks, throw in some 30min rows and some 10k's. The 30min / 10ks would be at a pace that had you sweating and breathing rate up but not so hard that you felt 'had it' by the end, use them to also work on your technique and relaxation. .... get plenty of rest.
With the 6ks I would make them hard but not kill yourself. Maybe do the first one at a steady pace, one you know you can hold comfortably till the end and then pick up the pace for the last 300m flat out (visualize your 2k performance). Note your total time and average as this is your target next time. Next time you do the 6k start maybe 1 sec per 500 slower than your average for the last piece and aim to get it down gradually to your goal average by the the time you start the last 1000m, hold it there till 300 to go and then 'go hard' !!! Repeat.
If you do it this way you have several benefits starting each session:
- you know you can do the time / pace as you did it last time
- you know you can go faster as you will be at target pace starting the sprint
- you are developing pace control
- you are developing a relaxed stroke at your AT (under stress)
- you are developing mental toughness and know what it is going to feel like for that last 300 of your 2k (30 strokes and its all over)
The biggest problem is sooner of later you will hit your 'limits' and this will depend on how hard you do your first one. you will be tempted sometimes to go faster but dont, just hold to your target pace and only sprint at the end as this means next session out you are only looking at a manageable pace increase. If you hit a wall, take a few days off and do a 2k test, get to know the beast before the time comes, look for small gains not giant leaps. Do your test and then maybe go back to your 6k format but use a 30min session where each time your trying to go a few meters further, then do a 2k test, then maybe back to your 6k.
You only have a few months so make all this enjoyable, your could go with a completely structured programme but hey its summer time so enjoy yourself. Get to the gym, warmup, set the monitor know exactly what your goal for the session is, work hard - control how you feel - control you thoughts - focus on the job at hand - get it done, cool down then get out of the gym and enjoy the summer secure in the knowledge you took one more step towards your goal.
when you have a bad day take a few min at the end to analyze why, then put it behind you as even a bad session is one more session than the other guy is probably doing, turn the negative into a positive.
you have set yourself a big goal but not impossible depending upon where you are truly at now, so keep the end result in mind but set smaller targets along the way. after a few weeks of training do a proper 2k test and then re-asses the probability of the major goal DONT be afraid to scale it back (you have a lot of time ahead of you). The goal should be realistic then the interim goals will be achievable, and as you know each of the bastards off your confidence will grow and where your thoughts go your body will follow.
hope this helps i am no expert but i have been thru the pain
george
A 6k work out is going to give you 21 - 23 min of solid AT work and over a period of time this is going to push your AT to a higher percentage of your Vo2max.
Depending upon how many days a week you train (and what other exercise you have making demands on your recovery time) you could alternate days of hard and easy 6ks, throw in some 30min rows and some 10k's. The 30min / 10ks would be at a pace that had you sweating and breathing rate up but not so hard that you felt 'had it' by the end, use them to also work on your technique and relaxation. .... get plenty of rest.
With the 6ks I would make them hard but not kill yourself. Maybe do the first one at a steady pace, one you know you can hold comfortably till the end and then pick up the pace for the last 300m flat out (visualize your 2k performance). Note your total time and average as this is your target next time. Next time you do the 6k start maybe 1 sec per 500 slower than your average for the last piece and aim to get it down gradually to your goal average by the the time you start the last 1000m, hold it there till 300 to go and then 'go hard' !!! Repeat.
If you do it this way you have several benefits starting each session:
- you know you can do the time / pace as you did it last time
- you know you can go faster as you will be at target pace starting the sprint
- you are developing pace control
- you are developing a relaxed stroke at your AT (under stress)
- you are developing mental toughness and know what it is going to feel like for that last 300 of your 2k (30 strokes and its all over)
The biggest problem is sooner of later you will hit your 'limits' and this will depend on how hard you do your first one. you will be tempted sometimes to go faster but dont, just hold to your target pace and only sprint at the end as this means next session out you are only looking at a manageable pace increase. If you hit a wall, take a few days off and do a 2k test, get to know the beast before the time comes, look for small gains not giant leaps. Do your test and then maybe go back to your 6k format but use a 30min session where each time your trying to go a few meters further, then do a 2k test, then maybe back to your 6k.
You only have a few months so make all this enjoyable, your could go with a completely structured programme but hey its summer time so enjoy yourself. Get to the gym, warmup, set the monitor know exactly what your goal for the session is, work hard - control how you feel - control you thoughts - focus on the job at hand - get it done, cool down then get out of the gym and enjoy the summer secure in the knowledge you took one more step towards your goal.
when you have a bad day take a few min at the end to analyze why, then put it behind you as even a bad session is one more session than the other guy is probably doing, turn the negative into a positive.
you have set yourself a big goal but not impossible depending upon where you are truly at now, so keep the end result in mind but set smaller targets along the way. after a few weeks of training do a proper 2k test and then re-asses the probability of the major goal DONT be afraid to scale it back (you have a lot of time ahead of you). The goal should be realistic then the interim goals will be achievable, and as you know each of the bastards off your confidence will grow and where your thoughts go your body will follow.
hope this helps i am no expert but i have been thru the pain
george
'Salaam aleykum'
GeorgeNZ wrote: Get to the gym, warmup, set the monitor know exactly what your goal for the session is, work hard - control how you feel - control you thoughts - focus on the job at hand - get it done, cool down then get out of the gym and enjoy the summer secure in the knowledge you took one more step towards your goal.
When you have a bad day take a few min at the end to analyze why, then put it behind you as even a bad session is one more session than the other guy is probably doing, turn the negative into a positive.
george
George,
Absolutley a perfect outlook and suggestion for him!!
I'm actually a newbie out here,(only had my machine like two weeks!)
but I'm going to use what you said all the time! That's a perfect way to look at things while trying to improve over your last times.
I look forward to getting into my training and having the opportunity to talk rowing with you and all of you in the future!
Pete
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George Dunning
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stroke_seat123
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