Interval training

[harveypauljones]

Hello,
I'm new to the forum but have been rowing on a C2 about 3 months. My 5K time is about 22min 30sec, my 2K time about 8min 35 and 1K about 4 min 30

My question relates to interval training. I just go into the gym and usually row the distance either 5K, 2K or 1K does anyone know of other routines I could use to 'spice' up the training.
I have tried to search this forum but nothing is coming up on interval training.

Thanks

HPJ

[Bob S.]

Hello,
I'm new to the forum but have been rowing on a C2 about 3 months. My 5K time is about 22min 30sec, my 2K time about 8min 35 and 1K about 4 min 30

My question relates to interval training. I just go into the gym and usually row the distance either 5K, 2K or 1K does anyone know of other routines I could use to 'spice' up the training.
I have tried to search this forum but nothing is coming up on interval training.

Thanks

HPJ

Have you entered your times correctly? The 5k is an average pace of 2:15/500m and the 2k is at a 2:08.75, a bit over 6 seconds faster than the 5k - a reasonable match. But the 1k pace is 2:15, far slower than the longer 24 and as slow as the 5k. Your 2k would predict a 1k of less than 4 min 10sec.

What did you want to know about intervals? If you were interested in a plan that includes them, you could check out the Pete Plan or the UK Interactive Programme. As far as the purpose of them is concerned, most rowers do them to build up strength and to develop higher speed, i.e. lowering the pace.

Pete Plan:

http://thepeteplan.wordpress.com/the-pete-plan/

Interactive program:

http://therowingcompany.com/training/interactive/


Bob S.

Another point: Do you do warm ups and cool downs for your sessions? If not, you would be well advised to incorporate them - long ones for short, intense pieces and shorter ones for the long, slow distance pieces The interactive programme (sic) has some recommendations for warm ups and cool downs.

[jvincent]

Bob already gave you a pointer to the Pete plan.

Another good read is the background on the Wolverine plan and how that handles interval/high intensity training. The basic summary is that you don't want to overdo the amount of high intensity work. IIRC in the Wolverine plan, the high intensity stuff does not exceed 10% of total meters.

Whatever your goals are, mixing in some high intensity intervals is a good thing because it helps to build strength which you will need at some point if you want to row the longer pieces faster.

Personally when I do intervals I alternate between 500m/4 minute rest and 1 minute/2:30 rest. For the 500m sessions my target pace for the work interval is what I am expecting to use for my next 2K trial. I will do 6 sets of this. For the 1 minute pieces I go at pace that is faster than my 2K target. I'll do 8 sets of this routine. I'll typically do one interval session a week. It's almost always followed by a rest day or a light day. Intervals are hard.

This approach is working for me since I've been making pretty steady progress up the rankings since getting started again after taking the summer/fall off.

[harveypauljones]

Thanks for the comments and the links which I will read in detail. The times are accurate as (sad I know) I take a photo of the display after each session to compare.
A work colleague pointed me to the pete plan and I did the first 500 intervals this evening. I did 9x500m at an average of 2:09.8
Will follow the plan and see how I go.

Good points about warming up too as I do no warm up/cool down whatsoever.

Thanks again.

[macher]

Thanks for the comments and the links which I will read in detail. The times are accurate as (sad I know) I take a photo of the display after each session to compare.
A work colleague pointed me to the pete plan and I did the first 500 intervals this evening. I did 9x500m at an average of 2:09.8
Will follow the plan and see how I go.

Good points about warming up too as I do no warm up/cool down whatsoever.

Thanks again.

Don't worry I've been at it for about 3 months and my times are about the same as yours. I'm doing the 2k interactive right now and it provides you with different types of sessions such as intervals. I know when I do another 2k test I'll be faster than 8:33.

[jamesg]

other routines I could use to 'spice' up the training.

Try the backstop drill as shown in the first video on the C2 site:
http://www.concept2.com/indoor-rowers/t ... que-videos

We start with arms only at about 50W, rating 60, then gradually increase Watts and drop rating, by adding first swing (rating 40, 100W) and then gradually adding leg action until you reach say 200W at rate 20.

Those numbers might suit someone 6' tall, male, not too old.

As well as demonstrating the recovery sequence, this routine is also a good warm-up and gets us to a strong catch position. Low drag helps too, so that the stroke can be long but quick.

[harveypauljones]

Thanks for the links. I am following the Pete plan from a link earlier in the thread. I did the 10K this evening in 46:11.7 with average 500m of 2:18.5
Not sure its relevant to any previous (or potentially future?) discussions on this thread but I am 108Kg 6ft2" and 45 years old.

Thanks again for any contributions. They are all gratefully received.

[jvincent]

Height and age are relevant because let's face it, tall young guys are generally going to go faster.

If you aren't already doing so, upload your rows to the online log book and use the ranking system to gauge your progress. It's a good motivational tool.

I'm in the same age bracket as you (I'm 48) and my goal is to get to the 50th percentile or better for all of the distances I typically row (500m, 2k, 30min, 10k). If I keep up my current progression, I think I should be able to get there by the end of the season since two of them are already in the 40's.

[harveypauljones]

I'm in the same age bracket as you (I'm 48) and my goal is to get to the 50th percentile or better for all of the distances I typically row (500m, 2k, 30min, 10k). If I keep up my current progression, I think I should be able to get there by the end of the season since two of them are already in the 40's.

Thanks for the tip on the online logbook. Have started to have a little look at that. Good luck with your goals!

[hjs]

Thanks for the links. I am following the Pete plan from a link earlier in the thread. I did the 10K this evening in 46:11.7 with average 500m of 2:18.5
Not sure its relevant to any previous (or potentially future?) discussions on this thread but I am 108Kg 6ft2" and 45 years old.

Thanks again for any contributions. They are all gratefully received.

You might have a look at your technique, it very well coild be you are taking to short strokes, proberly braking your legs before you have finished your arm pull.

Also do warm ups and cooldows, the faster the session, the more important a wu and cd are.

[jamesg]

I am 108Kg 6ft2" and 45 years old.

You have ample chance to do very well. These programs might interest you, as they have lots of intervals:

http://therowingcompany.com/weightloss/interactive

They use the old BMI = M/H² formula so the comments on weight are a bit on the harsh side, for tall people.

As starters they are not so tough as they may look, being entirely HR controlled; so we can stay well within our own limits. Suggest you follow the Rate (SPM) guidelines, especially when doing the long aerobic work. This helps both endurance and strength; rate is a fundamental parameter in rowing.

[Blood And Sweat]

Hi HPJ,
Lots of great advice already given.
How about setting a target for your good self? It works a treat for me. Maybe work towards 2km in 8 mins for example, and tackle that by doing 500m intervals at the 2 min pace. Allow recovery time sufficient for heart rate to drop below 2 times resting heart rate. I have found if I can do 8 of these then I can sustain the effort for 2km. Maybe . In the beginning you may only be able to complete 2 intervals at the race pace. That's fine, just keep going for the rest of the intervals at whatever speed you can manage. It is a strain, but I have seen improvements, 2 becomes 2.5 intervals etc. using this approach I have gone from 8:30 to 7:30 for 2km. I am currently plugging away to achieve my long term goal of 7mins. One rower I know told me I had 'no chance' so that has made me absolutely determined
Cheers,
David.

[harveypauljones]

Hi HPJ,
How about setting a target for your good self? It works a treat for me. Maybe work towards 2km in 8 mins for example, and tackle that by doing 500m intervals at the 2 min pace. Allow recovery time sufficient for heart rate to drop below 2 times resting heart rate. I have found if I can do 8 of these then I can sustain the effort for 2km. Maybe . In the beginning you may only be able to complete 2 intervals at the race pace. That's fine, just keep going for the rest of the intervals at whatever speed you can manage. It is a strain, but I have seen improvements, 2 becomes 2.5 intervals etc. using this approach I have gone from 8:30 to 7:30 for 2km. I am currently plugging away to achieve my long term goal of 7mins. One rower I know told me I had 'no chance' so that has made me absolutely determined
Cheers,
David.

Hi B&S,
That is really good advice and other people in the gym have said about at 8 mins 2K in intervals and building, as you suggest from there. That is definetly something I plan to do soon. I am careful of building gradually and not trying to do too much too soon and either becoming injured or de-motivated.
Also I would like to thank everyone who has made me welcome and given me advice. I appreciate it!

[macher]

Hi HPJ,
How about setting a target for your good self? It works a treat for me. Maybe work towards 2km in 8 mins for example, and tackle that by doing 500m intervals at the 2 min pace. Allow recovery time sufficient for heart rate to drop below 2 times resting heart rate. I have found if I can do 8 of these then I can sustain the effort for 2km. Maybe . In the beginning you may only be able to complete 2 intervals at the race pace. That's fine, just keep going for the rest of the intervals at whatever speed you can manage. It is a strain, but I have seen improvements, 2 becomes 2.5 intervals etc. using this approach I have gone from 8:30 to 7:30 for 2km. I am currently plugging away to achieve my long term goal of 7mins. One rower I know told me I had 'no chance' so that has made me absolutely determined
Cheers,
David.

Hi B&S,
That is really good advice and other people in the gym have said about at 8 mins 2K in intervals and building, as you suggest from there. That is definetly something I plan to do soon. I am careful of building gradually and not trying to do too much too soon and either becoming injured or de-motivated.
Also I would like to thank everyone who has made me welcome and given me advice. I appreciate it!

Why not try the 2k interactive plan?

[Blood And Sweat]

Yes indeed the 2k interactive looks fine. For me, a newbie to C2 , I baulked at the complexity of some of the plans . That's a reflection on me, not the plan. The 'divide distance by 4, then do 8 of em at race pace' has served me well in another life. And it seems to work for me here ( famous last words). I can drive for a small improvement each session, eg go for an extra 10 strokes at race pace or what have you. The other part I like about it is the confidence it gives me that when I can do the 8 reps I will be able to sustain the pace over the race distance. I achieved 7:30 in January and I have just made 8 by 500 at 1:50 pace, so sometime in February I will try for 7:20. If that works I will move on to 1:45 intervals ... Gulp.
I would appreciate any thoughts and comments about this method. In so many ways I am still learning.
Many Thanks, David.