Training Program for Winter?

[EricD]

Hello everyone,

Now that winter is here, our club doesn't really go on the water anymore, or even erg for that matter... I'm looking for a training program to last a month or so, to hopefully build up some more power and endurance. Anyone have a good one? I have an erg at home, but am open to anything else as-well.

Heres a bit about me if that will help. I'm 5'9, 125 pounds, my 2k erg score is 8:07, weight adjusted that is 6:50... I would really like to drop my 2k down to 8:00 flat, or even less if possible. During the 2k erg test, my average stroke rate is no more than 26 SPM, and my split hovers around 2:01-05... After 1000m mark, it starts to hurt, and my split starts going up. By 1500 meters, I barley have enough energy to sprint, so I just settle the pace at 2:03 or lower... Not having enough energy to get it lower...

So, any ideas? I want to lower my erg score, but raise my strength and endurance, without gaining any weight, hopefully.

Cheers.

Eric D.

[Bob S.]

Heres a bit about me if that will help. I'm 5'9, 125 pounds, my 2k erg score is 8:07, weight adjusted that is 6:50... I would really like to drop my 2k down to 8:00 flat, or even less if possible. During the 2k erg test, my average stroke rate is no more than 26 SPM, and my split hovers around 2:01-05... After 1000m mark, it starts to hurt, and my split starts going up. By 1500 meters, I barley have enough energy to sprint, so I just settle the pace at 2:03 or lower... Not having enough energy to get it lower...

So, any ideas? I want to lower my erg score, but raise my strength and endurance, without gaining any weight, hopefully.

Cheers.

Eric D.

A rate of 26 spm for a 2k test is low for a rower of any size, but for you it is much too low. What drag factor are you using? I believe that you would be best off using a low drag factor, like 100-110 and jacking your rate up to the mid 30s or higher.

Why do you need to keep the weight down? Are you a coxswain? A weight of 125# is quite low for some one of your height.

Bob S.

[EricD]

Here at school there is a system that our coaches use based off of our erg times, and weight adjustment. I pulled an 8:07, our coach has this thing called "Gold Standard" in which if we pull, we have the potential to win an event at Nationals, at St. Catherines.

With my weight, and erg score, it is adjusted to be 6:50. I need to pull at least 8:00 at the same weight to be Gold Standard. If I gain weight, it will be harder for me to achieve that.

Also, i was on a drag factor of 3 and a half, not sure what that translates to...

As for stroke rate, I find it hard to keep a rate above 30, and find it easier on 26. I tried a 1k at 32 SPM, and it was tough, I got more tired faster I felt.

[Elamonta]

Hey there,

Here at my school we don't really have the "gold standard" set-up, but I set goals for my guys and push them hard to reach them (some are just out of reach to them...but they usually will hit the goal). We had one rower which came here freshman year out of high school who weighed 145 pounds (and we needed him to stay there for our boat avg in ltwt boats). He came to our school pulling a 7:45 2k (roughly) and thought it impossible for him to get much faster. I had him do the Pete Plan with myself and my girlfriend, and no more than 7 weeks later and he just PR'd again at a 7:19.2 It was just the kind of program that shocked his body into realizing its full potential.

In terms of your weight...if you really want to keep it at 125 then its your choice. Personally, I would start you on a concrete plan (like pete plan) and if your weight fluctuates I would let it (as long as its muscle and not unnecessary fat). Realize that your weight should increase as you make the move towards rowing in college (125 is extremely light for a guy in college), and I would be fairly certain in saying that if you allowed your weight to go up to no more than 135 your 2k time would be well below 8:00 which would still keep your weighted average down.

Best of luck, and doing the pete plan shouldnt result in you gaining a ton of weight...hell I lost weight doing it...because there are long steady rows to act as good sweat cardio.

[pmacaula]

With my weight, and erg score...I need to pull at least 8:00...to be Gold Standard. If I gain weight, it will be harder for me to achieve that.

Eric - I may be missing the point, but is the Gold Standard relevant for crew selection for weights other than actual race weight categories ?

I would think that a coach would look at all candidates at or below the category maximum and favour those with the absolute fastest erg times.

I recall racing in a 135lb category at the Canadian HS championships way back in the stone age, but not a 125lb category.
Maybe the category is based on crew average, with a max of say 140lbs for any one person, so the coach would have places for a few light guys to offset the bigger ones ?

Regardless, Elamonta's advice is good, there are a few pretty well documented plans on the forums, including the C2 Interactive & the Pete Plan. Both will improve your time almost certainly. For those with the discipline to read and execute it, there is also the Wolverine Plan.

As for Drag Factor - 3-1/2 sounds like the number printed on the side of the flywheel housing. That is not drag factor. You need to find out the drag Factor on the PMx (2 or 3 or 4). There are instructions on how to find it on the C2 website - different for the PM2 vs the PM3 or 4.

You can also search forums for posts on Drag Factor - instructions in a few threads.

Best of luck with your training & making the boat.

Cheers. Patrick.

[Bob S.]

Also, i was on a drag factor of 3 and a half, not sure what that translates to...

Eric,

The 3 1/2 is what is called the damper setting. The drag factor depends on the damper setting, but also on the cleanliness of the cage if it is a model C or later and on the density of the air, which in turn depends on the temperature and and the atmospheric pressure. The later model PMs (i.e. 2, 3, and 4) take care of all this for you by showing the measured drag factor directly on the screen. A little search on the net will give you far more than you ever really wanted to know about drag factor.

The temperature and pressure effects are relatively small, but a lot of dirt on the inside of the cage of a model C. D. or E can drastically lower the drag factor even with the damper wide open on a setting of 10.

Bob S.

[EricD]

Thanks for the replies.

Where could I find more information on the Pete Program?

Also, if was unclear earlier, I want to stay as light as possible, but drop my erg time so that it is easier to achieve my gold standard. If I get heavier, then it makes my gold standard time harder to achieve.

For example, right now I need to pull 7:59 for gold standard at my weight.

If I was 135 pounds, I would have to pull something around 7:50 for my gold standard.

[pmacaula]

Where could I find more information on the Pete Program?

Eric - try this link - http://thepeteplan.wordpress.com/the-pete-plan/. Peter Marston is pretty active on the Concept 2 UK forums & there are a few active threads on the Pete Plan on that site.

I still don't quite understand the significance of the gold standard, though assume it has something to do with either crew selection or grades for a Phys Ed course or both.

Best wishes for success.

Cheers. Patrick.

[EricD]

Thanks Patrick.

The gold standard is a way of ranking us. My gold standard time would be 7:59 for flyweight. Technically speaking, once you achieve it, you have the potential to go to St. Catherine's (Canadian Nationals), and win the event.

[Elamonta]

Hey Eric,

I had a final comment regarding the "gold standard". I completely understand that by achieving the gold standard you will have a chance to row at St. Catherines, etc. Here's my thing...as a rower what is your ultimate goal? Is St. Catherine's the end of the line for you and rowing? Just wondering, because at my school we are an above average lightweight program (by no means the best, but damn decent) and most of our weighted averages are below 6:00 (a few are actually below 5:50). So if you are thinking of racing ltwt in college, gaining weight is almost a must...I don't see you dropping a ton of seconds at your current weight though...

Either way good luck and I wish you the best!

[iain]

Heres a bit about me if that will help. I'm 5'9, 125 pounds, my 2k erg score is 8:07, weight adjusted that is 6:50... I would really like to drop my 2k down to 8:00 flat, or even less if possible. During the 2k erg test, my average stroke rate is no more than 26 SPM, and my split hovers around 2:01-05... After 1000m mark, it starts to hurt, and my split starts going up. By 1500 meters, I barley have enough energy to sprint, so I just settle the pace at 2:03 or lower... Not having enough energy to get it lower....

I am coached by Pete and can recommend his plans. the PP requires 10k+ 6 days a week. If you are not used to that volume, it may be counter productive to leap straight in and you will need to start at a slower pace. This will help your endurance, but you may initially lose sharpness. There is a beginners plan on the same site allowing you to work up from 5k with 3-5 sessions a week of progressive rowing if the PP is more than you are accustomed to.

Re stroke rate, a higher rating will allow you to go faster, but you need to get used to it. The shorter intervals in the PP or PBP allow you to practice at higher ratings but allows you to recover between the intervals.
Basically, rowing at lower ratings means that you are not taxing your CV system as much, but are working your muscles harder. I find that rowing at higher rating feels harder, but can be sustained longer at the same pace and is a must for the fastest paces. However, it requires you to speed up the slide without losing form on the stroke. Not everyone rates quite as high as Bob suggests, with some lightweights only in the early 30's. In any case, you need to step up gradually, of course a move from 26 to 32 was hard. Try maintaining 28 at first, then 30 when 28 is more comfortable etc.

Re the gold standard, 8:00 may seem like your absolute limit at the moment, but after regular training you will surprise yourself. Dropping 9S in 2k at your current pace is not that huge and you may find that the extra muscle from that weight gain gives you a larger improvement than this. However, first you need to find out what is holding back your current time, strength or endurance. If endurance, then putting on further muscle is probably not the answer for now. If you post your 5k or 6k time and an indication of the rating used, this should give a more complete picture.

All the best whatever you decide.

Iain

[EricD]

Thanks guys.

Right now im in the Junior B category... As far as rowing goes, I think this will be my last year unfortunately competitively...

During my erg tests, I think it is my endurance that is holding me back... Around 1500m, the least I can do is sustain the pace I was asked to hold, let alone drop that anymore...