New here.. general training question

[Masterninja]

Been rowing about 6 weeks now. prior to rowing I did quite a bit of heavy lifting, boxing, Muay Thai. All that being said rowing is kicking my ass! Thought I was in decent shape cause I could do pad work for an hour lol!

So here's my problem..
today, I hit my first sub 1:30 500. Damper setting 10, spm right at 30-32 range, avg watts right north of 500.
I was very pleased with that but being accustomed to lots of heavy posterior chain work I didn't think short distance work/power generation would be a problem.

But the 2k is a different story. My 2k time is horrible. Best I've done is a 8:06 on a damper setting of 5. Obviously there's a very sharp decline in that aspect of my performance when the distances get a little longer.

I'd appreciate any recommendations for training programs that might help bring down my 2k time. I've thought about doing a periodized approach with something like 8-10x500 then slowly ramping up the distance and decreasing the sets each workout. Something like:
10x500
7-8x750
5-6x 1000
4x 1250

In any case I'm new so I came to ask for advice not attempt to lay out my plans. Just really enjoying rowing so far and I'd like to get better at it. Appreciate any comments.

Tony

[at1839]

I'd appreciate any recommendations for training programs that might help bring down my 2k time. I've thought about doing a periodized approach with something like 8-10x500 then slowly ramping up the distance and decreasing the sets each workout. Something like:
10x500
7-8x750
5-6x 1000
4x 1250



Tony

How many rowing session do you plan a week? Your approach is correct anyway, just may be refined based on ...

Cu. Paolo

[Masterninja]

Currently averaging 4-5 sessions per week. I'm alternating between two week blocks of higher internsity short distances with longer duration steady state.

[Anth_F]

You really need to be focusing mostly on long low rate steady sessions to build/develop good aerobic base

I mean for example, how many longer steady state sessions total are you doing at present? And how many meters or time are they + avg pace & spm's for these?

[hjs]

That 2k is really strange, a fighter should have a pretty fitness level. Your 500 is ok enough, but 8.00 is .. Of the radar.

You don,t need intervals at all, start with 20 min rows, keep doing these until you can do then in 2.00 flat. From there make them longer and do some intervals.

Re 500, rating 32 is way to low, 40 ish is more usual.

Re damper, search for drag factor, damper setting can alter a lot per machine, depending on maintance.

I assume you keep doing weights, that takes care of your strenght, its your aerobic fitness that needs training, so continues work at moderate intensity is what you need.

[at1839]

I'd appreciate any recommendations for training programs that might help bring down my 2k time. I've thought about doing a periodized approach with something like 8-10x500 then slowly ramping up the distance and decreasing the sets each workout. Something like:
10x500
7-8x750
5-6x 1000
4x 1250



Tony

How many rowing session do you plan a week? Your approach is correct anyway, just may be refined based on ...

Cu. Paolo

Well, I guessed those were actually steady sessions, just with a small interval in between. If It's HIT is by far too punishing for a beginner and a weekly routine of maybe 40km. You'll need a lot more km to afford a 4 km HIT session, and twice ??.
So yes, I'll mostly go for flat steady. As stated. If you can't survive without HIT, maybe once a week.

Add, steady will teach you how to row, HIT will create bad habits.

P.

[left coaster]

how's your technique? With a 1:30 500m you 'should' be able to pull mid 7 minute 2K easily -- at least I can and I don't do much distance work.

Efficiency is a big deal on the erg and there are lots of energy savings to be realized here.

[bisqeet]

you have the explosive power, just little or no condition for the 2k.
your trend line is way off the chart.

with a 1:30 500m you should be leaning towards a 1:40 split for the 2k (you are currently just the wrong side of 2:00) - if you can't then your aerobic side is at fault.
I would reccomend training this:

(30 minutes at rate 20)

with the 1:40 split in your target (350W) / your stroke (30) = 11.xx

transfer this to R20 = ~235W or 1:54/pace

that should be your target - 30 minutes at rate 20 trying to pull 1:54 or better. steady diet of this should get you where you want to be

[Masterninja]

Thanks for the advice so far gentleman. I strongly suspected that my steady state work was lacking severely. I'm not accustomed to a lot of aspects of rowing and am just trying to get the hang of things. One of the harder aspects of the training has been psychological in nature for lack of a better description. I have no problems committing to as many sets as needed of 250-500 meters but the longer distances are grueling lol! I don't currently have any problems with pain or mobility in my stroke. Getting good leg drive and not suffering from any nagging pains or what not.

For the purposes of the 500 I referenced I realize my spm is too low for that in particular but I've also been attempting to slow down my recovery on each stroke. When I started I was averaging 40 spm on almost any distance I tried and was unable to "get into a grooove" without just overly fatiguing myself.

I saw a couple recommendations as far as the 20 min sessions for more steady state work. Any other particular recommendations? Should I limit sprint distances to once weekly? Twice weekly?
The initial program I referenced in my first post is something designed more to accommodate my fondness for shorter distances while accumulating more volume. And those distances are done at 70-85% of my average 2k watts. I typically cycle that percentage down as I increase the distance.

500 @85%
750@ 80%
1000@ 75%
1250@70%

But I'm doing these with fairly substantial rest between sets. 3-4 minutes.

[gooseflight]

while accumulating more volume. And those distances are done at 70-85% of my average 2k watts.

Yeah, but those distances don't represent volume in rowing terms. The advice to work upwards from 20 mins continuous work is good. That means 5K going on 10K going on 15K.

[hjs]

A 1.30 500 does not point to a 6.40 2k. But below 7.00 is pretty common.

The fact your 500 was at rate 32 gives it a bit more room proberly.

If you never do aerobic training you proberly have the tendency to go off hard right away, I think you should first try a 20 min and start out at 2.10 pace for the first 10 min, and from there go by feel. If you try this a few times you will have a better feeling how this should go.
The % mean not much atm, your fitness will rapidly improve.

Atm almost everything you do will help, but like I said before your fitness is lacking a lot, so the first thing you need to learn is to be able to row a longer distant without overdoing it. This won,t take long.

If you after this first periode decide to focus on shorter work could be fine. Based on your 500 and 2k you must be much more a sprinter. The 500 is already pretty good, the 2k for a average guy is very very modest.

[Masterninja]

Thanks y'all for all the advice. So I'm gonna go for starting with 20 min and working my way up. Can someone express to me what this might translate too in percentage of my avg 2k watts? I apologize if someone already stated that but I didn't see it. And is it feasible to shoot for these 20 min steady state sessions 4 times a week and have a fifth sprint session?

Thanks again everyone that's taken the time to respond. This is a cool community. Doesn't seem to be a lot of the bickering I've seen on other boards.

[hjs]

Thanks y'all for all the advice. So I'm gonna go for starting with 20 min and working my way up. Can someone express to me what this might translate too in percentage of my avg 2k watts? I apologize if someone already stated that but I didn't see it. And is it feasible to shoot for these 20 min steady state sessions 4 times a week and have a fifth sprint session?

Thanks again everyone that's taken the time to respond. This is a cool community. Doesn't seem to be a lot of the bickering I've seen on other boards.

Depending on intensity rowing can be done daily. Toprowers make sometimes 200 km per week.

Aerobic training is roughly done at 18/22 seconds above 2k pace. Longer work even a bit slower, this is done at lower rates, think 18/22. In your case that 2k is not a good guide yet. Give the 20 min a few weeks and you will know more. A 5th faster session is fine.

This forum is often fine, but ofcourse also human so at times it goes off a bit.

In general, start out easy, and use common sense, you will improve rapidly.

[Masterninja]

Thank you hjs. Does this mean that my steady state work should be done at roughly 2:20-2:24 pace for my split? With my current 2k split right at 2:01.5 ish?

[Bob S.]

Thank you hjs. Does this mean that my steady state work should be done at roughly 2:20-2:24 pace for my split? With my current 2k split right at 2:01.5 ish?

Like Henry said, your 2k is not a good guide. But with only that to go by, you don't have a lot of choice initially. If you can complete a 20' piece at a 2:20 pace and feel tired but not wiped out, stick with that for a few more sessions. If and when it gets easier, cut the pace down a second or 2 each time as you improve. If you can't hold that pace for 20', either back off on the time, like 2 x 10' at 2:20 with a break of no more than 5 seconds, or up the pace to 2:24 for the full 20' and see how that goes. As you feel your way, you will be able to zero in better on your current capacity.