quickest way to drop 2k erg time??

[gregooo]

im 6'2 177lbs. I row a 7:00 flat 2k . Whats the easiest way to drop that score? I typically do my 2ks by going all out on the first 500m (about 1:40) and taking it easy on the next 1000m (about a 1:47-49 pace) and then up again at the last 500m (about 1:43-44) giving me about a 1:45 split. Should i be focusing on small reps with heavy lifting or should i be bettering my endurance training wise?

[Shinjin]

You shouldn't be pacing yourself like that, you want a lot closer to constant splits. Try hitting 1:43-1:44 consistently the whole way through until perhaps the last 300-500m, that might work out a lot better. My coach emphasizes negative splits the whole way through.

One way I've seen on here is to give yourself a target ave. split, go split+1 the first 800, hit your average split until 500 to go then drop it 1-2 seconds there, then sprinting the last 250-300 or so.

[yehster]

I agree with Shinjin, your quickest way to improve would be to work on pacing your piece more evenly. Because of the non-linear energy requirements for faster splits, you are wasting a lot of energy. Also you are likely building extra lactate early by going hard your first 500M making you less efficient over the whole piece.

Beyond that as to specific workouts you should be doing to improve your 2K piece it would be helpful to know things like your stroke rates and your ultimate goal. Do you have a particular time frame in which you hope to improve? (Like an erg test to make a boat next week?) What sort of warmup do you do for your 2K if any?

[gregooo]

ill typically do a run and stretch and do a few strokes on the erg. I wanna hit 6:53ish in 4 weeks times and im doing the pieces at a 28-30

[sheehc]

I'm willing to bet that you hit 6:53 by the end of the week if you just sit on a 1:43 the whole way.

My two cents (assuming the rest of your week has a sensible training plan), every weekend do 2 sets of 4 x 500m at a 1:43. First weekend start with 45" rest between 500's, following weekend is 30" rest, then 15" rest, then hit the actual mark in the 4th week. This will teach you the pacing needed while also providing a workout. Take about 10' rest between sets.

[iain]

ill typically do a run and stretch and do a few strokes on the erg. I wanna hit 6:53ish in 4 weeks times and im doing the pieces at a 28-30

Your rating is lower than many ofyour size. It depends upon your technique and CV fitness as to whether you can maintain a higher rating without sacrificing technique, but I would suggest trying to hold a flat 30 rating on your first 2 500 reps, 31 for the 3rd then 32 first time and 34 for the last rep of all. Stick to the splits suggested, so use a slightly lighter stroke, this should mean you can maintain the faster pace a little longer (assuming your CV fitness isn't poor for your pace and compensated by power).

In addition, I would recommend a sprint session of 100m intervals with 1:20 rest (will seem an age for the first few, but will barely be enough to grab a drink after 12 or so) flat out at much higher rating (at least mid 40's). If you haven't done these before, I recommend a seat pad or bubble wrap to help you stay on the seat, and concentrate on applying the power evenly at the catch so you don't move the erg too much &/or fly off the seat. For the last couple your legs won't last the distance. Just shorten the slide, increase the rating even higher and pull with arms and back. Terrible technique, but it will allow 50-100m at sprinting pace despite your legs refusing to work. Then use this in the sprint. I try and drive as hard as I can maintaining a long stroke from 500 - 300 to go, up the rating to maintain or increase the pace as my leg power reduces from 300 - 150 then flat out sprint to the end. Knowing that you can keep the pace well below average even after your legs blow up allows you to start the sprint earlier and gain a second or more.

Best of luck

- Iain

[iain]

...First weekend start with 45" rest between 500's, following weekend is 30" rest, then 15" rest, then hit the actual mark in the 4th week...

What would you do re drinking with the shorter rests?

- Iain

[sheehc]

What would you do re drinking with the shorter rests?

I wouldn't. There is plenty of time to drink between sets, but there is no need to do so within the set.

[bloomp]

At your size, you should have no trouble break 7:00. I am working my way there - down to 7:15 now, and am 5'8", 145lbs. My team has a 5'7, 155lb guy that pulls a 6:40. Just takes lots of training. I wouldn't so much worry about doing it quick as getting the fitness to get it much lower than that. Your size/frame means you could get it down to the 6:30's no problem - depending on age.

[gregory.cook]

At your size, you should have no trouble break 7:00.

Although height and weight are very important, there are other physiological factors which are very important, e.g., VO2 max. A certain height and/or weight are no guarantee of doing anything in particular over 2K.

[jrhahn]

I personally wouldn't row all out on the first 500m, rather a more equal pace throughout, however pacing aside, there was an article in rowing news that adressed weight lifting in rowers. It reccomended higher weights with fewer reps for more advanced rowers, while suggesting novices work more on endurance training. I suggest mixing in some heavy lifting only a few times a week or every other day to give your muscles some recovery time, along with longer pieces on the erg for more endurance.

[jourk]

Don't destroy yourself in the first 500...just do a start and 20 and then settle and hold a realistic split until the last 500 where you make a push all the way to the finish. Remember you should be in pain hitting the 1000 metre mark but if you feel like your going to die then your going to come off with a bad time. I'm 6'1 80kg and my time is 6:29. If your light then settle at a higher rate but if your tall and heavy then don't be afraid to use your weight at a lower rate. Try to keep your split consistent and focus more on your breathing and keeping the technique instead of watching the metres go by.

[AWAL]

Consider this strategy, and offer me some feedback: http://www.c2forum.com/viewtopic.php?f= ... 12#p179512

Thanks! - Awal