Sub 6:30 2k by February

[Tony Cook]

Thanks Elizabeth, I'll definitely use the speed workouts.
James, I have a question about pace for UT1. Maybe it's because of my running background, but doing aerobic sessions at 1:47/500m seems fast, even with 6:30 fitness. My running mile pace /500 and 5k pace /500 are 12-13 seconds apart. 1:47 is 10 seconds slower /500 than 6:30 2k pace. Does the different power curve in running and rowing make the difference in speed a greater decrease in effort, or are the UT1 workouts going to be close to max effort? Hopefully that question makes sense.

I agree that 1:47 seems fast. When I was hitting low 6:3x for 2k my UT1 was in the 1:52-1:55 range - I use HR to cap, but that was the pace that would keep me in the right range.

[Elizabeth]

In case it factors into your decision to follow this excellent advice, Elizabeth is currently the world's fastest women rowing 5K and set the C2 indoor rowing American women's marathon record on Sunday with a time of 2:49:38.0. I'd do what she does.

Not the fastest 5k for long, Kirsten Kline has ranked a blistering fast 17:23.6 5k.

BTH, are you targeting any heart rate for your easy/aerobic running? The simplest solution would be to take that, subtract 10, and to stay in that range on the erg. The max HR I've observed while rowing is 186 and while running is 195, both in the last stretch of a 5k. Your numbers will be different but I think that's a pretty common difference. So if you'd target 140 running, go with 130 for rowing (and so forth). It will likely land you somewhere slower than 1:47/500.

[jamesg]

aerobic sessions at 1:47/500m seems fast

It is. 24 is perhaps over the upper aerobic limit and the big stroke (12) won't make it any easier.

Taking 23 as the upper limit for aerobic, and planning to race 2k at 380W and rate 35 (not 32) the numbers become: 380/35 = 11 Watt minutes and at 23, Power = 11x23 = 255W, Pace 1:51.

At almost 2m height and 77 kg (BMI 19.6) this looks more doable; in any case such numbers are targets deriving from 6:30 2k, not what you may be able to do now.

[jamesg]

Does the different power curve in running and rowing make the difference in speed a greater decrease in effort, or are the UT1 workouts going to be close to max effort?

All strokes are at race effort, since that's what has to be trained. Coach may well be watching what we do, and there are not many seats in a boat.

What changes is the rating, if we want to change Power. Training bands can be based on a 2k test Watts, with aerobic up to 70% and anaerobic over 100%, with ratings in proportion.

We can also use targets (such as your 380W 2k) rather than tests. But with some discount on day 1.

When rowing, 80% speed needs 50% power, thanks to hydrodynamics: resistance is speed squared, so Power is speed cubed.

[BTH]

Ok, I think I get what you're saying about UT1. UT1 is basically the same intensity as lactate threshold (the pace you can hold for a 1 hour race) for running, right? And AT would be roughly 6k rowing race pace?

[Elizabeth]

I talked to my track coach, and I've got a schedule worked out.
...
Tuesday
AM: Easy aerobic row PM: Easy aerobic run
...
Thursday
AM: Recovery Row 15-20 minutes PM: Recovery run 20-25 minutes
...
Friday
AM: Long aerobic row

Did your coach use these specific terms ("easy aerobic run", "recovery run", "long aerobic") in the context of your XC season? If so, what kind of RPE/HR/pace was associated with each? We can discuss the meanings of various terms, but what likely matters most is what your coach was thinking when they drafted up this plan.

[BTH]

Yeah, those terms have a specific effort. I'm just trying to match my running knowledge with the rowing terminology, that way I can find rowing workouts that match the intended intensity.

[jamesg]

I can find rowing workouts that match the intended intensity.

Once you've done a 2k test, you can use the percentages of 2k power and rating for intensity bands.

[Elizabeth]

I can find rowing workouts that match the intended intensity.

Once you've done a 2k test, you can use the percentages of 2k power and rating for intensity bands.

This would likely be very helpful. A really common mistake when starting a new training cycle is basing pacing off of where you want to go, not on where you are, and a 2k test could help you set that baseline. You may find that you are not really where you want to be, but that you progress pretty quickly as you do the speed work and your body remembers how to row fast.

[jamesg]

a 2k test could help you set that baseline

This was the basis of the Terry O'Neill Interactives for the erg, as shown in the C2 Manuals. 60 and 70% max of test Watts for ut2 and ut1, and ratings in proportion. Afloat we had to pull hard anyway, to keep our seats. So when I started erging 40 years later, there were no surprises.

Adding Wolverine L4s to the mix was substantial too.

[nickels]

Bumping the thread with a couple questions in case BTH is still monitoring it.

1) What stroke rate was the 5k done at?
2) Have you done any shorter tests like max watts, 1 min, or 500 meters?

If I had to guess, based on your 5k run time, your ability to apply power might be an area that could see some quicker gains, whether its strength or technique.

Rowing Canada has a set of performance targets. https://rowingmanitoba.ca/wp-content/up ... argets.pdf
Looking at the Junior Men page, in the "TDC" column you can see what they would estimate the equivalents of shorter tests to a 6:30 2k. Testing max watts, 1 min, or 500m will not be as demanding as a 2k, and not disruptive to your training plan. Having the data from one of these, along with the 6k test you completed might give more insight into where you can gain speed.

[BTH]

Just an update. I did my 2k yesterday at a competition hosted by the rowing clubs in Utah. I pulled a 6:33.1, so I just missed my goal. Thanks for all your advice; it helped a lot.

[RayOfSunshine]

Just an update. I did my 2k yesterday at a competition hosted by the rowing clubs in Utah. I pulled a 6:33.1, so I just missed my goal. Thanks for all your advice; it helped a lot.

That's awesome. Congrats!

[Sakly]

Just an update. I did my 2k yesterday at a competition hosted by the rowing clubs in Utah. I pulled a 6:33.1, so I just missed my goal. Thanks for all your advice; it helped a lot.

Wow, big time anyway

[KeithT]

Just an update. I did my 2k yesterday at a competition hosted by the rowing clubs in Utah. I pulled a 6:33.1, so I just missed my goal. Thanks for all your advice; it helped a lot.

Awesome score and so close to your goal! I remember chasing 6:30 - it's a great goal to reach and I am sure you will get that soon. Did you pace it well and were you completely spent at the end?