2k

[[old] bigsteve894]

Im a 6-3, 167lb male and im trying to go down to lightweight for spring season. Also i would like to bring down my 2k time, currently i pull a 6'58. I can pull a 500 at 1'28 so im wondering how to lower my 2k and lose weight for lightweight. Any and all sugestions are welcomed.<br /><br />Thanks

[[old] Ray79]

Well you are only 2 lbs over lightweight at the minute so that is not alot to lose. A good plan for the dropping your 2km time is the C2 interactive plan which can be found <a href='http://www.concept2.co.uk/birc/training.php' target='_blank'>here</a>. Or you could have a look at the <a href='http://www.concept2.co.uk/forum/viewtopic.php?t=5409' target='_blank'>Pete Plan</a> or for a lovely colour coded table of this go <a href='http://www.machars.net/peteplan.htm' target='_blank'>here</a>. This also has some additional information on the level of effort for each of the sessions.<br /><br />You could also try some low rate sessions like 30mins @ rate 20. This is an excellent session for building stroke power and endurance.<br /><br />All the best on getting the time down. Sounds just about a couple of seconds slower than mine was this time last year and im hoping for a 6:40 at the Irish indoors this weekend (fingers crossed).

[[old] PaulS]

<!--QuoteBegin-Ray79+Dec 8 2005, 11:43 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Dec 8 2005, 11:43 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Well you are only 2 lbs over lightweight at the minute so that is not alot to lose. A good plan for the dropping your 2km time is the C2 interactive plan which can be found <a href='http://www.concept2.co.uk/birc/training.php' target='_blank'>here</a>. Or you could have a look at the <a href='http://www.concept2.co.uk/forum/viewtopic.php?t=5409' target='_blank'>Pete Plan</a> or for a lovely colour coded table of this go <a href='http://www.machars.net/peteplan.htm' target='_blank'>here</a>. This also has some additional information on the level of effort for each of the sessions.<br /><br />You could also try some low rate sessions like 30mins @ rate 20. This is an excellent session for building stroke power and endurance.<br /><br />All the best on getting the time down. Sounds just about a couple of seconds slower than mine was this time last year and im hoping for a 6:40 at the Irish indoors this weekend (fingers crossed). <br /> </td></tr></table><br /><br />That would be 7lbs over lwt for Rowing, and then there needs to be a 150 pounder to avg him to 155 in the boat.<br /><br />I'd recommend a bit of caution for BigSteve, as he is about the same specs as the kid that died this past year, likely due to "making weight". Have you been stable at 167lbs for a given period of time? I'm nost sure of your exact age, but thinking college age and you may be in for some natural weight gain that would not be healthy to stave off artificially.<br /><br />Just continue to improve your technique and strength, the rest will fall into place as a result.

[[old] Ray79]

<!--QuoteBegin-PaulS+Dec 8 2005, 02:57 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Dec 8 2005, 02:57 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->That would be 7lbs over lwt for Rowing, and then there needs to be a 150 pounder to avg him to 155 in the boat.<br /><br />I'd recommend a bit of caution for BigSteve, as he is about the same specs as the kid that died this past year, likely due to "making weight".  Have you been stable at 167lbs for a given period of time?  I'm nost sure of your exact age, but thinking college age and you may be in for some natural weight gain that would not be healthy to stave off artificially.<br /><br />Just continue to improve your technique and strength, the rest will fall into place as a result. <br /> </td></tr></table><br /><br />Sorry Paul but I thought 165lb (or 75kg) was lightweight. Just going by what I have to be on sunday for a ergo race. And most of the universities over this side do not bother with lightweight crews. We were always just mixed in with the heavier guys so I dont know about in boats. I would never say that someone of a build like myself or Bigsteve should try to make weight, it is just I have always been a steady 75-77kgs and this can fluctuate by a kilo or two from day to day. And i was just guessing by his height that he is a similar build to myself.<br />I agree that working on technique and strength on the ergo is the best way to go (i very rarely do any weight training and if i do it is all lots of reps at low weight). What do you think of the links i gave to the C2 Interactive plan and the Pete plan for this purpose?<br /><br />Cheers

[[old] PaulS]

<!--QuoteBegin-Ray79+Dec 8 2005, 12:31 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Dec 8 2005, 12:31 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-PaulS+Dec 8 2005, 02:57 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Dec 8 2005, 02:57 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->That would be 7lbs over lwt for Rowing, and then there needs to be a 150 pounder to avg him to 155 in the boat.<br /><br />I'd recommend a bit of caution for BigSteve, as he is about the same specs as the kid that died this past year, likely due to "making weight".  Have you been stable at 167lbs for a given period of time?  I'm nost sure of your exact age, but thinking college age and you may be in for some natural weight gain that would not be healthy to stave off artificially.<br /><br />Just continue to improve your technique and strength, the rest will fall into place as a result. <br /> </td></tr></table><br /><br />Sorry Paul but I thought 165lb (or 75kg) was lightweight. Just going by what I have to be on sunday for a ergo race. And most of the universities over this side do not bother with lightweight crews. We were always just mixed in with the heavier guys so I dont know about in boats. I would never say that someone of a build like myself or Bigsteve should try to make weight, it is just I have always been a steady 75-77kgs and this can fluctuate by a kilo or two from day to day. And i was just guessing by his height that he is a similar build to myself.<br />I agree that working on technique and strength on the ergo is the best way to go (i very rarely do any weight training and if i do it is all lots of reps at low weight). What do you think of the links i gave to the C2 Interactive plan and the Pete plan for this purpose?<br /><br />Cheers <br /> </td></tr></table><br /><br />No need to be sorry, "Erg Lwt" > "Rowing Lwt", and frankly it would probably be better to not bother with lwt crews since it had a place at one time, and still may, but it has morphed into something of a game in itself, and a possibly dangerous game at that.<br /><br />I think the justification for the difference in lwt for Erging was that the indoor season was a time when marginal lwts would go ahead and let the few extra pounds stay on their frames but still be able to race in the lwt class without dehydrating excessively.<br /><br />Almost any plan, C2, Pete, Wolverine, AUS, STM, etc... is better than no plan at all, which specific plan is best? Well, that's a matter of opinion more than anything else.

[[old] aquaman]

not sure if it's different for college races in different parts of the country or whatnot, but all the races here in the mid-atlantic region have a lightweight cutoff of 165 lbs for the fall head races (avg 160) and then it becomes 160 lbs (avg 155) for the spring sprint races. The erg races during the winter have the same cutoff as the fall races @165 lbs.<br />Interestingly, a quick look at the Head of the Charles webpage seems to indicate that for this year lightweight mens boats had to average 160 lbs, but the upper limit was all the way up at 170 lbs (perhaps this was changed after the Dad Vail incident?)<br /><br />by the way, if you do find a way to drop the weight while dropping the erg score bigsteve, be sure to let me know , as im in the same proverbial boat myself (high 160's naturally and already at 5% body fat and wondering if making lightweight is feasible)

[[old] Xeno]

Hi Big Steve<br />How old are you?<br />In order to lower your 2k time you need to develop your aerobic capacity.<br />While you are racing a 2k you develop power through the anaerobic capacity and this pumps lactic acid into the blood which turn limits maximum performance. With a large aerobic capacity, the lactic acid is reabsorbed to create energy using O2 and thus the athletes ability to perform at maximum effort prolonged. <br />By rating at 18-22 for longer distances such as 70-100 minutes you will develop your aerobic capacity. The hard part is not the intensity but the duration of the workout.<br />There is a good book to buy which is ROWING FASTER by Volker Nolte. It explains the current sience on how to train for maximum performance over 2000m.<br />In addition I am sure that there must be a training program that you can download from US rowing's website.<br />I hope this was of help to you.<br />I look forward to hearing more.<br />And while I am at it, would you be interested in logging your miles with IRON OARSMAN on the world ranking. We are currently 3. and are working hard to move up. We need a lot of able rowers to pitch in the KMS.<br />Good luck,<br />XENO

[[old] allapologies916]

okay, my opinion is that your 6'3''... you are plenty tall enough to go heavyweight, so my opinion is, forget lightweight, and focus on aerobic work and lifting weights, getting bigger... your too tall to be a lightweight... it would be really hard for you.

[[old] bigsteve894]

<!--QuoteBegin-Xeno+Dec 9 2005, 01:04 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Dec 9 2005, 01:04 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi Big Steve<br />How old are you?<br />In order to lower your 2k time you need to develop your aerobic capacity.<br />While you are racing a 2k you develop power through the anaerobic capacity and this pumps lactic acid into the blood which turn limits maximum performance.  With a large aerobic capacity, the lactic acid is reabsorbed to create energy using O2 and thus the athletes ability to perform at maximum effort prolonged. <br />By rating at 18-22 for longer distances such as 70-100 minutes you will develop your aerobic capacity.  The hard part is not the intensity but the duration of the workout.<br />There is a good book to buy which is ROWING FASTER by Volker Nolte.  It explains the current sience on how to train for maximum performance over 2000m.<br />In addition I am sure that there must be a training program that you can download from US rowing's website.<br />I hope this was of help to you.<br />I look forward to hearing more.<br />And while I am at it, would you be interested in logging your miles with IRON OARSMAN on the world ranking.  We are currently 3. and are working hard to move up.  We need a lot of able rowers to pitch in the KMS.<br />Good luck,<br />XENO <br /> </td></tr></table><br /><br /><br />Ok from what ive been hearing long distances is the best way to go with the lowering of my erg scores. Im 17 and ive been on my HS team since last spring and im trying to make our team better by lowering my score.

[[old] aquaman]

arent the lightweight cutoffs for highschool even lower?<br />i.e. 160 for erg races, 155 for spring sprint races?<br /><br />i think that was the case when i was in HS in FL.. things could definitely have changed though, it's been a couple years