10k Training

[old] hondo69 · Post by **[old] hondo69** » January 13th, 2005, 11:36 am

I want to improve my 10k times (Current best @43:26). My goal (to start) is to get under 40min. What workout strategy should implement? I row around 6 days/week. I've been rowing for about 2 weeks now and I don't want to get into any bad habits. I have generally been rowing 10ks. Should I alternate between long and short rows (best 5k is 21.01)? How often should I row? Thanks, Lance

[old] michaelb · Post by **[old] michaelb** » January 13th, 2005, 12:08 pm

I love rowing easy 10k's so I do them a lot. I think rowing 10ks is good preparation for rowing them hard for a PB. But I think you also need to sometimes row farther too, for endurance and mental strength. If I do an hour row a couple times a week, all of sudden the 10k seems short and easy. To go sub 40, you need to be used to holding a sub 2:00 pace, and be able to hold it without falling apart for a long distance. I would see the first step as getting your 5k under 20, and then strongly under 20 (say in the sub 19:30 range) so that you can row a sub 20 5k without feeling like you are rowing at max, as good race pace sort of training, getting used to what that feels like. Mixed in with that, you need to go 7500 for the 30 minutes. I used to find 30 minutes as hard mentally as the 10k, so once I was confident I go over 7500, I found I was mentally ready to go sub 40 in the 10k. So, 5ks at sub 2:00 pace; 30 minute rows around 2:00 pace; and hour rows at sub 2:05 pace, and you would be well on your way to sub 40. Good luck.

[old] cityeast · Post by **[old] cityeast** » January 13th, 2005, 12:22 pm

Hey Michael, I have also been rowing for only a few weeks, and the 10K makes up about 50% of my C2 workouts. It is a good distance for weight loss, one of my key training goal right now. I tend to mix 10Ks with 60min and 30min, depending on how I am feeling. I am intending soon to add some intervals, as well as some 2K ,5K and 6K routines. My first 10K was 41:08 back on the 20th Dec, my best so far is 39:10 a week ago. I find the 60min rows help build up my endurance base, and the shorter rows help me increase my pace. Use the paceboat feature on the PM3/Rowpro to try and pick up 0:01 /500m each time you row. Use a HRM to make sure you don't overdo it. Simply, just keep rowing and unless you are doing something really wrong your times are almost certain to improve.

[old] neilb · Post by **[old] neilb** » January 13th, 2005, 6:08 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (hondo69 @ Jan 13 2005, 10:36 AM)</td></tr><tr><td class='quote'> I want to improve my 10k times (Current best @43:26). My goal (to start) is to get under 40min.  </td></tr></table> Lance, I think this is a great goal for someone new to erging. To improve the 10k time will require an increase in fitness, probably improvement in stroke and good mental approach. I agree with Michael that you should do some longer rows, 60min say, partly to help with the mental strength but also because these will help you develop a good, strong, stroke and base fitness. This will not only help you with the 10k goal but also provide a strong foundation for hopefuly many years of erging. I would follow the broad guides in the training manual (see www.concept2.co.uk) and use low stroke rates (say 20 -24 SPM) to practice a good, efficient stroke. Don't let your HR get too high, the idea in the training is to help build; you do not need to go flat out. There is some really good advice on here about using low SPM, and also strapless rowing, to help build an efficient stroke. There is a temptation to try and get faster times by increasing the SPM and this will do it but you need to be able to retain the same power on the stroke otherwise the increase is not beneficial. This is because unless you have the technique and fitness to maintain it the actual power of the stroke reduces as the SPM increases. You may get some pace advantage but you will be using up too much energy thu the inefficent stroke and will run out of steam. This is why people advocate the long steady rows to build the technique and fitness so that you develop a strong base. Then as you start to increase the SPM you can retain the power and have the fitness to sustain this for 40 mins (or less!) Again a lot of good threads around this. 2 weeks is quite a short time (I have been doing this for almost 3 months now!) and you will see some good gains early on given the volume of your training. Do not be tempted by these and try and go too fast to soon; your technique wil suffer. You know the pace you can do and the pace you need to do. How do you pace the 10ks? Steady pace is pretty important for all distances and more important the longer the distance. One approach is to do say 60 mins at a pace that is working you but not killing you.

[old] sellsworth · Post by **[old] sellsworth** » January 13th, 2005, 8:15 pm

hondo69 - I have the exact same goal as you (less than 40 min 10k). I just started serious erging during this last 200k challenge. During that challenge I did 2 half marathons and now 10k seems like a breeze! Only in the last week have I really started to think about times. I did a 42:10.3 in a 10k last week and feel that I can improve on that significantly. I also tried a 500m (1:38.7) and a 2000m (7:50.2). Of all those times I think that I can improve 500m the most, unless it kills me first. I really do love this sport! There are so many interesting things to think about in terms of how to improve times.

[old] jschmidt63 · Post by **[old] jschmidt63** » January 14th, 2005, 12:18 am

Lance I too have been working towards sub 40 10k, among other goals. I tell ya michaelb's advice is right on the money! I have done some 60 minute rows so the 10k seems much easier. And tracking your split times to be comfortably below 2:00 for the duration is what it takes. I have gotten my 5k down below 20, I also check my distance at the 2.5k mark to make sure I am doing okay. All things consider you are doing really good for not rowing for too long. its cool to have erg goals isnt it. good luck! John

[old] cityeast · Post by **[old] cityeast** » January 14th, 2005, 4:09 am

Neilb, you are so right about the pitfalls of picking up SPM. My first few 10K/60min rows were at 22-23SPM, never had a problem. But after breaking 40min /15000m, I got hungry for better results. My stroke rate started to average 25 and although my pace picked up, I have now flamed out on two of my last three 10K attempts around the 6'000m mark.

[old] neilb · Post by **[old] neilb** » January 14th, 2005, 4:24 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (cityeast @ Jan 14 2005, 03:09 AM)</td></tr><tr><td class='quote'> My stroke rate started to average 25 and although my pace picked up, I have now flamed out on two of my last three 10K attempts around the 6'000m mark.  </td></tr></table> Cityeast, Again it is early days and so time to build in good habits. You could try to maintain the 22/23 SPM but increase the power (SPI) generated from each stroke. You can use the split time sor the watts output to help with this. Keeping the SPM ow but increasing the power may help build a strong, efficient stroke. Also going slow gives you more time to focus on each element of the stroke and correct any errors (bear in mind that you can be rowing/erging for 30 years or more and still seek "the perfect stroke"). It is easier to gain pace when the stroke can be maintained with an increase in SPM as the latter comes from increased fitness, which steady rowing will deliver, but if you do not get the stroke "long and strong" to start with you will never improve it simply from the quantity of extra/longer workouts.