Forum Flyers

[ivan141]

Nice performance none the less Henry. You pull splits I cant even hold for a 2k for over 20 minutes, it's depressing how much I still have to
improve to get near that, knowing by now hard much hard work it takes.

Did a CTC attempt just know, 4416m, which equates to about 2k+2 splits, I had hoped to do better, but my 10 day vacation has put a dent
in my high rate endurance.

[Rolf_Boers]

Well done Henry. Looks like competition was heavier then last year.

@Ivan: not depressing,,, challenging I hope

[hjs]

Well done Henry. Looks like competition was heavier then last year.

@Ivan: not depressing,,, challenging I hope

Cheers guys, It certainly was, for some reason this distance is also more populair than the 2k.

Ivan, always look at yourself. Some people even close to 1.30 flat on this

[Rolf_Boers]

Cheers guys, It certainly was, for some reason this distance is also more populair than the 2k.

The ergohead is one of 19 races in which rowers can score points for "De Hoop Veteranenklassement". The NKIR is't one of them. The other 18 races that are part of that klassement are otw. Therefor you will see a tot more otw rowers at the ergohead then there will be at NKIR.

[hjs]

Cheers guys, It certainly was, for some reason this distance is also more populair than the 2k.

The ergohead is one of 19 races in which rowers can score points for "De Hoop Veteranenklassement". The NKIR is't one of them. The other 18 races that are part of that klassement are otw. Therefor you will see a tot more otw rowers at the ergohead then there will be at NKIR.

19 ? Pffff thats a lot, I did know this counted for a league, but didn,t know it was so long in duration. But he I only use water to drink and shower

[lindsayh]

Well done Henry. Looks like competition was heavier then last year.
@Ivan: not depressing,,, challenging I hope

Yes and Yes - good work Henry you would only be satisfied if you gave it a good shot.
Ivan don't be depressed - inspired/challenged is better. The thing about the erg is that for virtually all of us there is someone faster and we can always measure our progress with ourselves rather than others.

[ivan141]

Perhaps depressed was a bit too strong of a word, but it just feels like there's this huge canyon between where I am right now and
where I would like to be. 11 months ago I bought my C2 to rise to the challenge of performing a 2k in a non-embarrasing time.
Back then I pulled a PB of 7:24. Almost a year later I've improved that to a 7:07, training an average 6,7k a day. So when I extrapolate
that to the level of fitness required to pull 1:45 for 20 minutes I see myself getting there in 4 years time at best.
Thankfully I'm a stubborn type, so I'll stick with it.

[Yankeerunner]

I had a rare chance to do a 1,000m race yesterday and rowed a satisfactory 3:34.4 for 3rd place behind fellow Forum Flyer Fred Dickie (3:21.0). For those of you who have done both a hard 1K recently and the CTC, how does you CTC pace compare to your 1K? I have to get my CTC done this week and don't want to have to do it twice because I was too ambitious and hit the wall.

By the way, Fred noted that he might join Lindsay and Jack in the 60-64 Hwt race at CRASH-Bs since the deadline to enter has been extended. He's feeling better about his erging than he was two weeks ago.

[ivan141]

My CTC this month was about 1k+2, but I think I payed the price for 10 days of vacation with absolutely no training.
Usually I'd try to stay at or under my best 2k pace for 4x1k, but 4 minutes last a little bit longer than 1k.

I had the same doubts so I started out conservatively at about 2k+1, if the first piece was easy I could adjust the next
piece down a sec, but in my case I only managed to hold it for 2 pieces before having to slow down a second for the 3rd and 4th.
The goal is to make it to the end of the 4th piece before imploding, so use the first piece to test the waters.

[Yankeerunner]

My CTC this month was about 1k+2, but I think I payed the price for 10 days of vacation with absolutely no training.
Usually I'd try to stay at or under my best 2k pace for 4x1k, but 4 minutes last a little bit longer than 1k.

I had the same doubts so I started out conservatively at about 2k+1, if the first piece was easy I could adjust the next
piece down a sec, but in my case I only managed to hold it for 2 pieces before having to slow down a second for the 3rd and 4th.
The goal is to make it to the end of the 4th piece before imploding, so use the first piece to test the waters.

Thanks. Sounds like a good plan.

[Rolf_Boers]

Perhaps depressed was a bit too strong of a word, but it just feels like there's this huge canyon between where I am right now and
where I would like to be. 11 months ago I bought my C2 to rise to the challenge of performing a 2k in a non-embarrasing time.
Back then I pulled a PB of 7:24. Almost a year later I've improved that to a 7:07, training an average 6,7k a day. So when I extrapolate
that to the level of fitness required to pull 1:45 for 20 minutes I see myself getting there in 4 years time at best.
Thankfully I'm a stubborn type, so I'll stick with it.

I m not sure if I m right but based on what you write (6, 7 km per day) I would say bring more variation in your scheme.
A 2k is only partial aerobic. Large part of a 2k race will be anearobic so you need to train this as well. With 6 to 7 km per day it looks like you re training mostly in the aerobic zone. To improve on your 2 k time (or any time) you need to train anaerobic too by doing intervals on high heartrate.


And to get idea of a trainingscheme with variation read some about the Pete Plan. Not saying you should follow that plan but to get some

[hjs]

I had a rare chance to do a 1,000m race yesterday and rowed a satisfactory 3:34.4 for 3rd place behind fellow Forum Flyer Fred Dickie (3:21.0). For those of you who have done both a hard 1K recently and the CTC, how does you CTC pace compare to your 1K? I have to get my CTC done this week and don't want to have to do it twice because I was too ambitious and hit the wall.

By the way, Fred noted that he might join Lindsay and Jack in the 60-64 Hwt race at CRASH-Bs since the deadline to enter has been extended. He's feeling better about his erging than he was two weeks ago.

Ctc will a good bit slower. Think more just above 2k pace. 1 2 seconds.

[ivan141]

I m not sure if I m right but based on what you write (6, 7 km per day) I would say bring more variation in your scheme.
A 2k is only partial aerobic. Large part of a 2k race will be anearobic so you need to train this as well. With 6 to 7 km per day it looks like you re training mostly in the aerobic zone. To improve on your 2 k time (or any time) you need to train anaerobic too by doing intervals on high heartrate.

And to get idea of a trainingscheme with variation read some about the Pete Plan. Not saying you should follow that plan but to get some

Well, to be precise during the summer I rarely look at the erg, I spend my time on the water in just about every boatclass there is, though mostly 1X.
As long as there's no ice I row my weekends on water as well, I also count those km's.

On the erg I usually try to fit in Wolverine plan workouts:
-1 day L1 (8x500 or 4x1k at or below 2k PB split)
-1 day L3 (longer pieces in the 1:55-2:05 range)
The other days are filled with steady state, either wolverine style L4 with it's rate and pace targets, or just long UT2 work when I need to recover a bit.

[Yankeerunner]

Ctc will a good bit slower. Think more just above 2k pace. 1 2 seconds.

Thanks Henry. When I was erging more and faster I would have know this and would have been able to advise others. "Use it or lose it," as they say.

[hjs]

I m not sure if I m right but based on what you write (6, 7 km per day) I would say bring more variation in your scheme.
A 2k is only partial aerobic. Large part of a 2k race will be anearobic so you need to train this as well. With 6 to 7 km per day it looks like you re training mostly in the aerobic zone. To improve on your 2 k time (or any time) you need to train anaerobic too by doing intervals on high heartrate.

And to get idea of a trainingscheme with variation read some about the Pete Plan. Not saying you should follow that plan but to get some

Well, to be precise during the summer I rarely look at the erg, I spend my time on the water in just about every boatclass there is, though mostly 1X.
As long as there's no ice I row my weekends on water as well, I also count those km's.

On the erg I usually try to fit in Wolverine plan workouts:
-1 day L1 (8x500 or 4x1k at or below 2k PB split)
-1 day L3 (longer pieces in the 1:55-2:05 range)
The other days are filled with steady state, either wolverine style L4 with it's rate and pace targets, or just long UT2 work when I need to recover a bit.

The trouble with otw is that only when you have good enough technique you are able to train your fitness. Certainly a single is very much about technique. I get you like otw but its not a good tool for the erg.

Re volume, I myself often do 8k ish sessions. Lowish rate, based on that alone I could pull an ok ish 2k. Speed is overrated for 2k. I do weights on top and relative speaking my speed is pretty good atm, but that does not translate to a very fast 2k.
Nomatter what, you need a an as good as possible aerobic fitness, in combination with a strong enough stroke. Beyond a point getting stronger won,t help much. Aerobic fitness is never high enough. Here more is always better.