2km Ergo Training

[old] snowy17 · Post by **[old] snowy17** » December 11th, 2004, 4:31 am

i have 4 weeks to train for a 2 km ergo time trial and i was wondering what the best type of training or training program would be. My current PB is 7:20 and i would like to try and get it under 7:10. Is that possible in 4 weeks?

[old] neilb · Post by **[old] neilb** » December 11th, 2004, 1:02 pm

Very difficult to say without knowing your training regime and when the PB was set. Four weeks is not very long and you need to avoid any "panic" as too much training in the four week period could have a negative effect. Ideally you should be tapering off some of the hard training now as your time will represent the hard work put in over the past months rather than any effort over the next few weeks. I suggest you use the time to get diet, technique and strategy right. I trained for 2,000m once and spent 3 months following the schedules etc but on the designated day I was too tense rather than focused, went off too fast and quit after 1,200m or so as I knew I was not going to achieve anything. (Quiting meant that I was able to re do it in a better state of mind with good fitness fairly soon after.) So, think about the planned pace, be realistic and stick to it. The key fo everyone, not just the top athletes, is the mental approach as this is what is necessary to get to your PB (and good technique). Good luck.

[old] Arno · Post by **[old] Arno** » December 11th, 2004, 3:25 pm

snowy 17 Frankly, I think in this stage 4 weeks to go you are the best expert on this subject. Are you going to manage 7:10 or not? Train according how you feel.... one week before the event try to erg 1500m with 1:48 pace. If you feel confident with that go on and accomplish your 7:10 following your plan with even splits. Two years ago my PB was 7:20. I went to my first competition ever BIRC. I had a test for myself. I managed to do a 1500m with 1:48 pace. I decided not go below 1:47 strokes during the race. My time was 7:10. I was happy with that. Good luck to you!

[old] wade2k · Post by **[old] wade2k** » December 23rd, 2004, 11:41 pm

hey snowy17 your 10 secs in four weeks dilemna interested me greatly because found myself in very simliar situation. i now have a 2km time of 6.50 which only 5 weeks ago (extra week...) was 7.08. I seriously think it is possible to knock off huge slabs from ur time but u need sum serious commitment and be able to identify your real potential. if u r training to make a crew, increase ur workload to the point where u know that ur doing more training than anyone else...then everything will falll into place. good luck

[old] allapologies916 · Post by **[old] allapologies916** » December 25th, 2004, 10:39 pm

YES!!!! yes it is my friend, and now we learn how to do it. You need to start hitting the weight room on an every-other day basis. Do full body weights, and do power lifting (3-6 reps), since I'm guessing thats what can help you. However, if your actually a monster who is already a weight room champ, you need to find an erg near you, grab some water, slap yourself, and get ready to row, because if you want that 10 sec. drop in 4 weeks thats where you need to be. Okay, you need to start doing 4 minute pieces, 2k pace, and do plenty of them. Then, do some 10 minute pieces, 3-4 with a 10 min. break in between each should be sufficient. Also, 4 x 500 M at 2k pace works wonders. THen throw in some 30 min. to get you in shape. Either way, you need to erg, and you need to do short pieces, high intensity, that is the best/ worst (it hurts a lot) way to drop your 2k. But you can do it, just set your goal for a 7:05 and you can do it. Good luck, and let me know how it went. Oh, and if you cant erg, run, and do jumpies, and lunges.