Training

[[old] Zac]

I have been erging for about 4 months and have been making steady progress with my cardio base. I erg between 4-5 times a week putting in about 30,000m. I do a alot of interval stuff and usually one 10k per week. I am not training for any race as of yet...but my competitve side gets to me and I like to see how well I can do in the 2000m. <br /><br />My question is this; how often should one row 2000m for time? <br /><br />Any feedback would be appreciated.<br /><br />Zac

[[old] Rate35]

<!--QuoteBegin-Zac+Nov 18 2005, 06:35 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Zac @ Nov 18 2005, 06:35 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I have been erging for about 4 months and have been making steady progress with my cardio base.  I erg between 4-5 times a week putting in about 30,000m.  I do a alot of interval stuff and usually one 10k per week.  I am not training for any race as of yet...but my competitve side gets to me and I like to see how well I can do in the 2000m.  <br /><br />My question is this; how often should one row 2000m for time? <br /><br />Any feedback would be appreciated.<br /><br />Zac <br /> </td></tr></table><br /><br /><br />I would say 2, maximum of 3 times a week cause if your going all out it takes a lot out of you, and I mean A LOT. Well for me it does at least, I jack up the rate for the first 1000m and go as hard as I can then balance it out in the last 650m then do my finish at 350m. Anycase, dont over do it

[[old] MattDadd000]

yeah that seems like a good idea. i just 2kd and rowed a 7:19. its not my best but only a few seconds slower than last year after a season. hopefully i can go sub 7:10. that would be pretty good for a lightweight i suppose. ne one have ne tips or workouts to help me out?

[[old] Rate35]

<!--QuoteBegin-MattDadd000+Nov 18 2005, 08:18 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(MattDadd000 @ Nov 18 2005, 08:18 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->yeah that seems like a good idea. i just 2kd and rowed a 7:19. its not my best but only a few seconds slower than last year after a season.  hopefully i can go sub 7:10. that would be pretty good for a lightweight i suppose.  ne one have ne tips or workouts to help me out? <br /> </td></tr></table><br /><br />Matt, <br /><br />For me during August this past summer after the royal canadian henley regatta and a somewhat disapointing finishing in 2nd place I signed up 2 days after at the ymca. I was focusing on getting my 2k time within the 7 05 range since at the ontario ergometer champs to make top 10 in senior men 150lb- since thats the lightest it goes since I figure I ll need to get roughly around there. Each day in either a series of 500m pieces or 1000m pieces I did 2k on the erg followed by running, biking and a few weights. I did a 2k every weekend and my previous best on 2k was 7 11 and the first one I did in August was 7 16. Not bad but not great, I set my goals high. On the last day of summer before school started again, after all I had done in August I did a final 2k and got 7 08.6 at 137lbs. Did all the speed work help me? Ya you bet. I got so good at jacking my rates and being able to hold them with a good amount of pressure, I could do the first 1000m in a 2k like nothing holding a 143 and a rate of like 30 - 34 but then after that I had a some what hard time of keeping it together in the last 1000m. Main point is, do speed work, it will help you last longer in a 2k, even 6k to when you go at say rate 25 or something.

[[old] Ray79]

I woud say that even 2 x 2km all out a week is even a bit excessive. It focuses you too much on watching the clock without working on stroke power to the right degree.<br />Intervals are a good idea, 8 x 500m (at just below 2km pace) with 3:30 mins rest between each. But i think that long rows, at low rates are really good for building the power in your stroke. 30 mins @ r20 is a really good hard workout for this.<br />Do maybe 1 2km every couple of weeks and work on the intervals and long slow stuff in between and you will find your time will improve quicker thn just doing 2 km tests all of the time.

[[old] gsedun]

I would say that if you want to do the best that you can in the 2k then you should row 2k as much as possible so that u build up endurance and are able to keep the split low.<br /><br />

[[old] Xeno]

Hi<br />If you are interested in reading the BEST book yet about rowing and building stamina you have to buy ROWING FASTER, by Volker Nolte. The book is written by an assortment of top of the line coaches the world can offer. You can find it on amazon.com<br /><br />I read your posts and my immediate thought was that you put your body in a state of acidosis. You will see progress to a certain point but there will be a plateau.<br /><br />8 times 500 flat out is too much lactic acid in the blood. Fine if you look to push yourself through a psychological h***.<br /><br />The limiting factor to someone's top performance in a 2K is the build up of lactic acid. The lactic acid can be used and broken down by the aerobic cycle, slowing down the build up, during a max effort such as a 2K. In order to build aerobic capacity the training intensity is below 2mmol of lactic acid for extended periods of time such as 70' to 120' in rowing.<br /><br />In order to become all one can be in rowing, it requires patience and time spent putting the miles in at stroke rate 18-22 at the target heart rate of 1.5 mmol (with accurate measurements the mmol level can slightly vary). The lower rating is there to train the muscluar system to work with torque. Without torque there may be a high rating but now power behind it.<br /><br />Preparing for racing and pushing the lactic acid higher etc, does not take much time. With smart speed work and lactic acid tolerance, top level race readiness can be reached within six weeks.<br /><br />This is how I understand training.<br />Have great Sunday.<br />XENO

[[old] Zac]

<!--QuoteBegin-Ray79+Nov 19 2005, 12:45 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Nov 19 2005, 12:45 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I woud say that even 2 x 2km all out a week is even a bit excessive. It focuses you too much on watching the clock without working on stroke power to the right degree.<br />Intervals are a good idea, 8 x 500m (at just below 2km pace) with 3:30 mins rest between each. But i think that long rows, at low rates are really good for building the power in your stroke. 30 mins @ r20 is a really good hard workout for this.<br />Do maybe 1 2km every couple of weeks and work on the intervals and long slow stuff in between and you will find your time will improve quicker thn just doing 2 km tests all of the time. <br /> </td></tr></table><br /><br />Thanks Ray,<br /><br />Good advice. I know I still need to work on the lower stroke rate stuff.<br /><br />Zac<br />

[[old] Zac]

<!--QuoteBegin-Xeno+Nov 20 2005, 03:49 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Nov 20 2005, 03:49 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi<br />If you are interested in reading the BEST book yet about rowing and building stamina you have to buy ROWING FASTER, by Volker Nolte.  The book is written by an assortment of top of the line coaches the world can offer.  You can find it on amazon.com<br /><br />I read your posts and my immediate thought was that you put your body in a state of acidosis.  You will see progress to a certain point but there will be a plateau.<br /><br />8 times 500 flat out is too much lactic acid in the blood.  Fine if you look to push yourself through a psychological h***.<br /><br />The limiting factor to someone's top performance in a 2K is the build up of lactic acid.  The lactic acid can be used and broken down by the aerobic cycle, slowing down the build up, during a max effort such as a 2K.  In order to build aerobic capacity the training intensity is below 2mmol of lactic acid for extended periods of time such as 70' to 120' in rowing.<br /><br />In order to become all one can be in rowing, it requires patience and time spent putting the miles in at stroke rate 18-22 at the target heart rate of 1.5 mmol (with accurate measurements the mmol level can slightly vary).  The lower rating is there to train the muscluar system to work with torque.  Without torque there may be a high rating but now power behind it.<br /><br />Preparing for racing and pushing the lactic acid higher etc, does not take much time.  With smart speed work and lactic acid tolerance, top level race readiness can be reached within six weeks.<br /><br />This is how I understand training.<br />Have great Sunday.<br />XENO <br /> </td></tr></table><br /><br />Xeno,<br /><br />Good advice as always...I'll have to check out that book.<br /><br />Zac<br />

[[old] MattDadd000]

Matt, <br /><br />For me during August this past summer after the royal canadian henley regatta and a somewhat disapointing finishing in 2nd place I signed up 2 days after at the ymca. I was focusing on getting my 2k time within the 7 05 range since at the ontario ergometer champs to make top 10 in senior men 150lb- since thats the lightest it goes since I figure I ll need to get roughly around there. Each day in either a series of 500m pieces or 1000m pieces I did 2k on the erg followed by running, biking and a few weights. I did a 2k every weekend and my previous best on 2k was 7 11 and the first one I did in August was 7 16. Not bad but not great, I set my goals high. On the last day of summer before school started again, after all I had done in August I did a final 2k and got 7 08.6 at 137lbs. Did all the speed work help me? Ya you bet. I got so good at jacking my rates and being able to hold them with a good amount of pressure, I could do the first 1000m in a 2k like nothing holding a 143 and a rate of like 30 - 34 but then after that I had a some what hard time of keeping it together in the last 1000m. Main point is, do speed work, it will help you last longer in a 2k, even 6k to when you go at say rate 25 or something.<br /><br /><br /><br /><br /><br />Im not saying your training is a bad idea. I finished last spring season with a 7:16 2k. That was after doing 2ks every week. My times varied of coarse but I ended up with a PR and i was pleased. I just finsihed my xc season and i have been erging for 2 weeks. I have been doing speed work and long endurance rows since then and i recently just rowed a 2k which was not bad at all. 7:19. Im not saying your training isnt effective but i believe if you can do long endurance pieces, it will set you up for a good base. then you can start doing speedwork. Just like xc, if you put in a great summer...with a lot of miles in. you can then focus on speed work when the seasona actually starts.. thats my theory though so ttyl man