Tuesday, May 1, 2007
Wednesday May 2, 2007
Warm-Up 15 minutes
first 5 minutes at 22 with some pause drills at hands away, body angle forward and half slide.
The last 10 minutes at 20, 22, 24, 26 for 4min, 3min, 2min, 1min
2x 6 minute @ 26, 24, 22
Pace: 26 @ 5k or second better, and as you descend in rate drop the pace by 2 seconds
2-3 10 stroke pieces @ a 30: build the stroke for the first 3 and hold for the last 7. Make sure to build the stroke with power and not rate. You should not be at a 30 until the 4th stroke. Really feel the build up on the drive and keep slowing up into the front stops.
Cool Down
The idea is to begin the piece at a higher rate and as we drop the rate we continue to hold the same power. If the pace drops by about 2 seconds then your power per stroke is staying consistent. If it doesn't it means you are not staying at the same power wattage. This is a good workout to teach the system to stay strong and take advantage of the low rate with good intake of air to the lungs on the recovery. Strength and endurance is challenged.
first 5 minutes at 22 with some pause drills at hands away, body angle forward and half slide.
The last 10 minutes at 20, 22, 24, 26 for 4min, 3min, 2min, 1min
2x 6 minute @ 26, 24, 22
Pace: 26 @ 5k or second better, and as you descend in rate drop the pace by 2 seconds
2-3 10 stroke pieces @ a 30: build the stroke for the first 3 and hold for the last 7. Make sure to build the stroke with power and not rate. You should not be at a 30 until the 4th stroke. Really feel the build up on the drive and keep slowing up into the front stops.
Cool Down
The idea is to begin the piece at a higher rate and as we drop the rate we continue to hold the same power. If the pace drops by about 2 seconds then your power per stroke is staying consistent. If it doesn't it means you are not staying at the same power wattage. This is a good workout to teach the system to stay strong and take advantage of the low rate with good intake of air to the lungs on the recovery. Strength and endurance is challenged.
posted by Duncan PERMALINK 
Comments:
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Hey Coach: As you said it would be, it was tough to hang on to my pace as I dropped the stroke rate from 26 to 24 to 22. So, on the second set, I bumped the drag up to about 7 (which is where I do a 2K), rather than 4.5. This made it easier to keep the pace, as I did not need to be as explosive on the drive. Is this "cheating"?
Can you give me (us) some advice about where the drag should be on this type of effort?
Can you give me (us) some advice about where the drag should be on this type of effort?
First of all, thanks for the feedback and questions. I hope others see this because it is nice to see the interest in why we do these workouts!
It is not exactly cheating but it does change the "feel" of the resitance at the lower stroke. with a lighter drag one ought to be abloe to generate a quick drive and carry the back, arms and hands,but it has to be explosive too.
7 is pretty heavy for a 2k piece. If your back can handle it that is fine with me. How high do you row the piece for 2K? My suggestion is to put it at 5 and row it at a 29-31 stroke rating. With practice at the lower drag (3-5) you will develop quicker connection and therefore become more efficient when you bring the drag back to 7.
If you can, please make it to Wednesdays workout for our 5K piece!!
It is not exactly cheating but it does change the "feel" of the resitance at the lower stroke. with a lighter drag one ought to be abloe to generate a quick drive and carry the back, arms and hands,but it has to be explosive too.
7 is pretty heavy for a 2k piece. If your back can handle it that is fine with me. How high do you row the piece for 2K? My suggestion is to put it at 5 and row it at a 29-31 stroke rating. With practice at the lower drag (3-5) you will develop quicker connection and therefore become more efficient when you bring the drag back to 7.
If you can, please make it to Wednesdays workout for our 5K piece!!
Thanks Coach. It has been about two years since I did a max effort 2K, but I think my pace was around 26. I haven't had any back problems, but I will take your advice and work on rowing with a lower drag and quicker drive.
I saw that 5K on the schedule for next wednesday (thanks for posting the workouts a week ahead) and was thinking of coming in to E2 to get the group energy. Unless I have some meeting that I can't miss come up, I'll be there.
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I saw that 5K on the schedule for next wednesday (thanks for posting the workouts a week ahead) and was thinking of coming in to E2 to get the group energy. Unless I have some meeting that I can't miss come up, I'll be there.
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