As you can see from my other recent posts, I'm trying to put together a decent distance exercise plan. To get talking the same language as everybody else here, I decided a 2k test would be in order.
I feel like the stupidest person ever to climb aboard an erg. I just tried to do a "2k test", and it did not go well, to put it mildly.
I unwisely came out of the gate at full throttle and ran out of gas after just over 400m. I stopped the row at 457m. My HR for the 2nd 200 meters hit 183, which it is obviously not sustainable over 2000m.
What is a sensible HR for a first 2k test? I figure I can run a test at that HR, and then try another one a week later, using the pace boat feature to speed up the pace by 1sec/500m. Repeat the process until I can't beat the pace boat.
SirWired
P.S., In case anybody was curious, my time for the 457 was 1:36. If I try to extrapolate that to 500m, my rank within the 30-39lwt class is actually not shameful. Not great by any means, but not horrible either.
Dammit... tried to do a 2k test; disaster
Maybe you should start with a 500m test, then a 1k and then a 2k.
Use the "double the D, add 3" mantra that some people use to figure out what you might look at for targets at the higher distances. For example, if you got 1:36 for 500m, then a 1:39/500m would be a good target for the 1k and assuming you hit that, then 1:42/500m would be good for the 2k.
Of course, you can start adjusting even more once you've done a 2k piece and know what score you got... (either it was too easy, so you should target a faster pace, or you did a fly-and-die, in which case you should back off on the pace).
Use the "double the D, add 3" mantra that some people use to figure out what you might look at for targets at the higher distances. For example, if you got 1:36 for 500m, then a 1:39/500m would be a good target for the 1k and assuming you hit that, then 1:42/500m would be good for the 2k.
Of course, you can start adjusting even more once you've done a 2k piece and know what score you got... (either it was too easy, so you should target a faster pace, or you did a fly-and-die, in which case you should back off on the pace).
Thanks a lot! That really helps! As a beginner unused to short rows (my "standard" workout is an hour), having something to set the pace boat to is a big help.
I'll do a real 500m trial tomorrow (as opposed to it sadly ending up that way), and work from there. Although in recognition of my badly untrained state, I may "add 6", for my first doubling (which should be quite doable), and then work it down one second a week until I can't keep up, and then double again to 2k.
I feel much better now that I have something vaguely resembling a plan, at least to get a 2k pace... This is much better than the "Climb On the Erg and Kill Myself to No Good End" plan.
SirWired
I'll do a real 500m trial tomorrow (as opposed to it sadly ending up that way), and work from there. Although in recognition of my badly untrained state, I may "add 6", for my first doubling (which should be quite doable), and then work it down one second a week until I can't keep up, and then double again to 2k.
I feel much better now that I have something vaguely resembling a plan, at least to get a 2k pace... This is much better than the "Climb On the Erg and Kill Myself to No Good End" plan.
SirWired
SW,
This harkens back to what I was pointing out in your other thread. You really need to start with a step test for baseline fitness. The training Guide on the C2UK site has the test protocol and means of interpreting the results.
You might be better off starting here and seeing where you are fitness wise before you go and get frustered and all angry at yourself and lose interest.
This harkens back to what I was pointing out in your other thread. You really need to start with a step test for baseline fitness. The training Guide on the C2UK site has the test protocol and means of interpreting the results.
You might be better off starting here and seeing where you are fitness wise before you go and get frustered and all angry at yourself and lose interest.
M 64 76 kg
"Sit Down! Row Hard! Go Nowhere!"
"Sit Down! Row Hard! Go Nowhere!"
Yeah, I think I started this thread just before you made that post... In any case, I just looked through the step test (I hadn't gotten all they way to the end of the guide before), and building the steps are based on knowing... *drum roll please*... your current 2k time. Which I don't have. Is there more than one step test in there? (I'm looking at chapter 11.)TabbRows wrote:SW,
This harkens back to what I was pointing out in your other thread. You really need to start with a step test for baseline fitness. The training Guide on the C2UK site has the test protocol and means of interpreting the results.
You might be better off starting here and seeing where you are fitness wise before you go and get frustered and all angry at yourself and lose interest.
I'm mostly looking for a 2k test result so I'm talking the same language as everybody else here, along with many of the training programs.
SirWired
For an idea of 2k pace, try doing 6 x 500m intervals with 1 min rest between. The average should be close to the pace for a 2k but the experience less painful and getting the pace wrong less disasterous. the double and add 3 is appropriate for someone with good aerobic fitness, most people are between 3 and 7S per doubling. However, this only really works for 1k to 10k. 500 to 1k can be 2S more than the other doublings I believe because it is posssible to maintain so much higher stroke rate.
I would take the 500m, add 12S/500m and use this as your target for the first 3. then adjust depending on how you feel and go for it in the last (although no-one can go flat out for 500m!)
Then use the result for a step test. Without a genuine HRmax, HR data is only useful for comparing sessions, not controlling or setting sessions.
let us know how you get on.
- Iain
I would take the 500m, add 12S/500m and use this as your target for the first 3. then adjust depending on how you feel and go for it in the last (although no-one can go flat out for 500m!)
Then use the result for a step test. Without a genuine HRmax, HR data is only useful for comparing sessions, not controlling or setting sessions.
let us know how you get on.
- Iain
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/