So that's started me thinking, and that's always dangerous!
In the past I've always buoilt up to a 2k by obviously doing the training but doing 2km tests along the way and getting closer to the pace I want as I go.
Is there value in doing shorter tests at the pace I want building up to the distance I want to hold that pace for? Or am I off on one again?
I'm thinking that if I can hold 1:45.1 today for 1609m would I be able to hold it for 1750m in a couple of weeks, and maybe 1900m a couple of weeks later? And would that be a more effective way to build towards that fast 2km?
I don't know. Any thoughts, oh great Fetchie Rower Hive Mind?
I preferred that method this time last year Nellers, although I didn't actually do longer than one mile in one piece. But I did a few sessions such as 1300/400/300 building to 1500/300/200, with the first rep at target 2k pace, the second rep faster after a rest then the final rep faster again after a 30 sec rest, I found them a good way to practice target 2k pace rather than current 2k pace, and the fast finish would replicate the "hanging out your arse" final phase of a 2k TT, albeit easier mentally because of the rests.
Maybe mix them up and do 2k tests at current 2k pace and slightly shorter tests at target 2k pace?
Ooh, I'd forgotten that you did those split TT sessions Craggy. That might be worth giving a go.
Interesting video on Dark Horse today which I'm watching through. About half an hour of the first coaching session for a new rower. Interesting the way he coaches, and also the things he's prioritising to coach.
Great video Nellers. Wish I'd seen it when I first started as I used to pull really hard from the catch, which gave some decent results but obviously you can only go so far with pulling, so I had to reset after 6 months and learn proper technique. Those bad habits still return occasionally when I'm not concentrating 🥴
Yeah, I feel the same. I spent the first 6 months or more getting fit on a rower then the rest of my time trying to fix all the bad habits so I could actually use the fitness properly!
I found it interesting that Shane didn't spend a whole lot of time getting the legs-back-arms thing in sequence beyond just emphasising the leg drive first. The beginner was still swinging his body too early (to my eye) but Shane didn't see that as something needing addressing at that stage.
I guess you can only do so many things in a half hour and you can't overload your student.
Morning. A decent warmup and then a pyramid from 250 metres to 1,000 and back down, with 1 min recovery for each 250 metres done. A good sesh. Now somewhat perspiring.
It's a plan and it doesn't always work the way you'd like.
So Thursday morning should have been a UT1 (3 x 10 minutes @ r20) but I felt knackered and my HRV app said to avoid intensity so I did a stretching and mobility session instead. I then also switched out my normal weights Thursday evening for a lighter weight but more Cardio crossfit session.
Friday AM i did my planned run and bodyweight stuff and then didn't feel any motivation to do the AT session (2 x 10 mins @ r26) so I had a beer and a sit down.
Wasn't terribly worried as I could fit the missed sessions in over the weekend.
But this morning my HRV app is still saying to avoid intensity so I've done a UT2 (3 x 20 minutes @ r18) which I really quite enjoyed and I'll see how things go tomorrow.
HRV is affected by training load but also by "life stress" and recovery so I just have to trust it and let it guide the way I use the training plan. Hopefully things have settled down and tomorrow I can either do my UT1 or AT session and move on from there.
Hope your stresses disappear soon Nellers and your HRV will allow your intensity again.
I've been a bit off with everything lately but finally got back on the erg today. Was planning on 20 minutes easy continuous but realised after 5 minutes I couldn't last at that rate so opted to keep the rate but do 2x10 minutes instead. Enough for me for now and I enjoyed it. Hoping to incorporate it a couple of times a week going forwards.
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Concept 2 challenge: 15 minutes
Nov 2024