2k help needed, 8 weeks to go

[Minty]

Hi, I am a 23 year old female. I have just joined the forum as I am looking for some help reducing my 2k time, my test is in 8 weeks. I was wondering if anyone would like to coach/help me as I want to see if I can get below 7:20. I've only ever done a 2k once before (November 2018) I did 7:38. I felt like I still had some left in me after I'd finished (which apparently I shouldn't have felt like!)
People have said I am at a disadvantage because I am not very tall- I am nearly 5ft 6 (I am just under 70kg, if you need to know this). If anyone can give me any advice or a schedule to follow I would really appreciate it and will keep you posted!

Thank you

[jackarabit]

Eight weeks to choke date? You definitely should take a look at Pete Marston’s “lunchtime” (Pete Plan) 2k preparation: https://thepeteplan.wordpress.com/the-pete-plan/
Tailored for emergency training.

Also take a look at the Pete Plan thread in the Training subforum. Number of participants there to give you encouragement and advice.

I’ll hazard a guess from your single 2k time that your aerobic fitness is well above couch potato level and maybe your form on the erg also? Whatever the case, speed and endurance intervals will only make you faster and hard distance days will make you resilient. At 5’-6, you’re plenty big enuf for indoor rowing. OTW is a story for another day I suspect.

[jamesg]

What are you doing now? If in a boat club, most of your work will be defined by coach. Extra work will carry some risk.

The Wolverine plan was designed for women of your age. Level 4 work at 8 weeks to go could help, basing your paces on your existing 2k result. For example your 7:38 would require Level 4 style work at:
Rate 18: 2:19 (130 W)
Rate 20: 2:14 (145 W)
Rate 22: 2:09 (165 W)
Rate 24: 2:05 (180 W).
The Watt/Rating ratio here is around 7.5, which clearly defines the stroke.
https://www.concept2.com/files/pdf/us/t ... nePlan.pdf


For complete racing schedules, the last eight weeks of one of these plans can help too, since they show both wave and taper:
https://indoorsportservices.co.uk/training/interactive
These can be based on your 2k power level of 230 Watts, so that for example UT1 work would be at 60-70%, 140 to 180 Watt.

[Minty]

Eight weeks to choke date? You definitely should take a look at Pete Marston’s “lunchtime” (Pete Plan) 2k preparation: https://thepeteplan.wordpress.com/the-pete-plan/
Tailored for emergency training.

Also take a look at the Pete Plan thread in the Training subforum. Number of participants there to give you encouragement and advice.

I’ll hazard a guess from your single 2k time that your aerobic fitness is well above couch potato level and maybe your form on the erg also? Whatever the case, speed and endurance intervals will only make you faster and hard distance days will make you resilient. At 5’-6, you’re plenty big enuf for indoor rowing. OTW is a story for another day I suspect.

Hi, thank you so much for the reply! I have heard of the Pete plan. I've ran marathons and have done an iron man a couple of years ago. I like to keep my fitness up. I think my form is not too bad on the erg, I get told my shoulders are sometimes too high, that I tense up too much and perhaps need to keep a stronger/tighter core when pushing back with my legs.

[G-dub]

Do you have a training plan?

[Minty]

What are you doing now? If in a boat club, most of your work will be defined by coach. Extra work will carry some risk.

The Wolverine plan was designed for women of your age. Level 4 work at 8 weeks to go could help, basing your paces on your existing 2k result. For example your 7:38 would require Level 4 style work at:
Rate 18: 2:19 (130 W)
Rate 20: 2:14 (145 W)
Rate 22: 2:09 (165 W)
Rate 24: 2:05 (180 W).
The Watt/Rating ratio here is around 7.5, which clearly defines the stroke.
https://www.concept2.com/files/pdf/us/t ... nePlan.pdf


For complete racing schedules, the last eight weeks of one of these plans can help too, since they show both wave and taper:
https://indoorsportservices.co.uk/training/interactive
These can be based on your 2k power level of 230 Watts, so that for example UT1 work would be at 60-70%, 140 to 180 Watt.

Hello! I am new to rowing on both the erg and the water since October 2018. The only erg sessions we do are endurance (2x30min) once a week and then some kind of speed session once a week. At the moment that is 2x4k, I think the few weeks we build up to 2k we do different speed sessions like 6x500m, 3x1k and 2x1500m. However, I would like more prep than that and I'm not sure my coach push us too hard because we are novices. Also, his main focus is our performance on the water but for a personal achievement I'd really like to smash my 2k.

[Minty]

Do you have a training plan?

I joined my boat club in October 2018. We currently do one endurance session a week (2x30mins) and then one more intense session a week, this is currently 2x4k. Then a few sessions on the water each week. I think the last few weeks before our 2k test we do interval sessions as follows 6x500m, 3x1k, 2x1500m. However, I would like more prep and I feel I can push myself to do more/work harder. I think my coach is a little cautious to push us too hard because we are novices and also his main focus is our performance on the water, I would really like to smash my 2k test though

[G-dub]

Seems like the bases are covered with what you described. More pure aerobic work would help. Any chance you get, run, ride a bike, or erg for 45’ to 60’ at a 65-70% level of effort. If your practices are in the afternoon, get up early and do some aerobic work. You could bring in those sprint interval sessions already too, but I wouldn’t want you to mess up what your coach wants of you. Maybe sneak in some 8 x 500s 3’Rs or 4 x 1Ks 5’Rs once a week until coach brings them in.

[jamesg]

Your coach has the right, indeed the only approach. Erg speed is of no use afloat if you do not have good style. You run a serious risk of overtraining if you do too much work, which will put you out of action completely.

Since you already do plenty of work, suggest you try, once a week, two-three 10 minute L4 Wolverine pieces in succession, at ratings 20-22-20-22-20 with 2 minutes at each rating. Since you're a novice, concentrate on the style aspects, keeping the power high and the stroke long and relaxed.

[jamesg]

Since you already do plenty of work, suggest you try, once a week, two-three 10 minute L4 Wolverine pieces in succession, at ratings 20-22-20-22-20 with 2 minutes at each rating. Since you're a novice, concentrate on the style aspects, keeping the stroke long and relaxed, as needed afloat. The rhythm is important and if you're good at that you may find yourself in stroke seat.

Otherwise follow coaches orders; overtraining will put you out of action.

[Citroen]

Two topics merged, please don't cross-post.

[Minty]

Two topics merged, please don't cross-post.

Really sorry! New to the forum and didn't realise you couldn't post same question in different areas!

[johnlvs2run]

the few weeks we build up to 2k we do different speed sessions like 6x500m, 3x1k and 2x1500m.
for a personal achievement I'd really like to smash my 2k.

To smash your 2k, keep doing the base work, and especially focus on your speed session times.

Being 5'6 especially, keep your rating up high, in the mid to high 30's or higher.
Test and see what rating helps you to go faster, and practice holding a faster rating for longer.

[Minty]

Seems like the bases are covered with what you described. More pure aerobic work would help. Any chance you get, run, ride a bike, or erg for 45’ to 60’ at a 65-70% level of effort. If your practices are in the afternoon, get up early and do some aerobic work. You could bring in those sprint interval sessions already too, but I wouldn’t want you to mess up what your coach wants of you. Maybe sneak in some 8 x 500s 3’Rs or 4 x 1Ks 5’Rs once a week until coach brings them in.

Thank you, seems like constant aerobic work is the key. I think doing sprint intervals will also help teach me to hold my nerve (and pace). Sometimes I get nervous on the erg when doing faster pieces and freak out a bit!

[Minty]

Your coach has the right, indeed the only approach. Erg speed is of no use afloat if you do not have good style. You run a serious risk of overtraining if you do too much work, which will put you out of action completely.

Since you already do plenty of work, suggest you try, once a week, two-three 10 minute L4 Wolverine pieces in succession, at ratings 20-22-20-22-20 with 2 minutes at each rating. Since you're a novice, concentrate on the style aspects, keeping the power high and the stroke long and relaxed.

Thank you so much for the help! Have heard about the Wolverine plan before. I'll try doing those pieces.