Collegiate workout question...

Elamonta · Post by **Elamonta** » January 23rd, 2007, 10:39 am

Recently my men's varsity team did a 8 x 2k workout with the aim of holding a specific split for all 8 pieces...should not have been too easy, yet the goal was to be consistent throughout the workout...

What do some of you think about the 8 x 2k workout (4 min rest in between intervals)...what gains are to be found in it...it seemed a bit much for a morning workout.

I held an avg of 1:59.6 for the eight sections, and I was dead at the end...my 2k time is a 7:13.8 and 6k best is a 23:56.

Does this workout say anything about my potential 2k times for the upcoming season or is it hard to tell based on the workout?

Any feedback would be great, I wasn't sure if our captains have gone crazy when they thought of this workout the other day...

yehster · Post by **yehster** » January 23rd, 2007, 3:54 pm

How old are you? Lightweight or Heavyweight? How long have you been with the team?

I think there are two main components to putting together a solid erg piece... First is the obvious physical requirements, and the second the mental toughness to keep pushing even when you are hurting. Workouts like that go a long way towards helping you with the second aspect. Compare how you felt after those 8 pieces with how you feel at the end of your 2K PR time. If you felt significantly worse after those 8 pieces than you do after your PR 2K efforts, then I think you need to push harder on your 2K.

When I rowed in college many a year ago, our "killer workout" was the "hour of power." One hour piece at the best pace you could hold. Most of us lightweights could hold a pace better than your 1:59.6 for that time without any rest, and the heavies would hold paces in the low 1:50's.

How does your time compare to your teammates? My honest opinion is if you want to be competitive you need to improve your 2K time significantly.

Nosmo · Post by **Nosmo** » January 23rd, 2007, 4:29 pm

How did you choose the pace? How hard that workout is depends on what pace is choosen.

I'm not really sure but I think your 8x2K is consistent with your 6K pace.

Your 6K pace should be about 8 seconds slower then your 2K, so I think your endurance could be a bit better.

PaulS · Post by **PaulS** » January 23rd, 2007, 5:24 pm

It appears that your 6k is in for a thrashing, for the reasons Nosmo mentioned.

Do you have a figure for your 500m sprint? That might point to a need for more strength training.

Basically your 8 x 2k looks strong relative to your 6k, but it really amounts to a long interval session at low intensity. The fatigue adds up to make it tough after 16k, but the fact that you can keep it going for 16k indicates it is not as severe shock to your muscles to hold a 1:59. Good mental training though.

Elamonta · Post by **Elamonta** » January 23rd, 2007, 7:04 pm

In response to Yehster I am a lightweight rower (just barely) and I am almost done my first year rowing. I began rowing in spring of my freshman year of college, and it is about to be the start of the spring of my sophomore year. I realize that my times are slow, but they are on the way down, due to increased technique and rowing fitness.

In response to other questions, my best 500m sprint is a 1:36 roughly...and I think that I could pull a stronger 6k now, I just haven't done it because my coach is all about the 2k at the moment...

The pace was determined off of 2k...the captains said to add 15-20 seconds on to your 2k split, therefore I went with a 1:59-2:00 because I knew anything slower would be too easy for the workout.

PaulS · Post by **PaulS** » January 23rd, 2007, 8:31 pm

I'd be looking to knock 6-7 seconds off your current 2k, but you are going to have to get stronger to make progess beyond there.

Good on you for going aggressive regarding what the captains said, you definitely have the mentality to make a good rower, now just keep that GPA up.