New CONDITIONING Cycle: 5k on the C2
This next cycle is designed to increase your comfort, endurance, and stamina on the rower. The test/retest is a 5k row, which is an equivalent of a 5k run.
You'll warmup the same way each session using the [50-stroke warmup] (https://youtu.be/P8cb0dsysqU) at damper setting 10 to wake up the appropriate musculature and to make sure your order of operations is on point.
Should be 24-30 S/M (strokes per minute) maintained during the workouts
The more important workouts are the first 3 listed per week. There's an optional 4th workout, but the off-days should include either #:muscle:・fitness or #:person_lifting_weights:・strength classes.
For the interval workouts "REST" is defined as very easy, zero intensity rowing.
Monitor progress by targeting your "average pace" for the varying workouts. Learn how to use and read the Concept 2 monitor better, especially since we also have the BikeErg and SkiErg at ATTN.
After warmup setup your training using "SELECT WORKOUT" functions on your monitor (Select Workout > New Workout > Intervals > Intervals: Distance, etc)
At the completion of a workout view the MEMORY and note the average pace. This will be the average pace of a single distance -OR- the combined average pace of all the work portions of an interval workout. Record this plz!
Understanding your pacing on a Concept 2 machine is what makes or breaks an athletes understanding of the work.
From the Concept2 website:
Understanding Pacing
Pace on the Concept2 RowErg
In rowing, pace is measured as time per 500 meters. It is like time per mile in running. The smaller the time, the faster you are going. Example: a pace of 2:30/500m is slower than a pace of 2:05/500m.
The Performance Monitor shows your pace in the large central display and is updated on every stroke.
Your average pace can also be shown while rowing, in some display options.
Your pace info is also saved in the PM memory so that you can retrieve and review it after your workout.
Pace Chart & Calculator
Concept2 offers several pace-related tools, which can help you understand the relationship between pace, distance rowed and elapsed time.
Using the Online Ranking
Concept2 maintains an online ranking of best performances from rowers of all ages around the world. This serves as a useful database with which to compare your own performance.
To add your own results to the Ranking, you will need to set up a free Online Logbook where you can store all your rowing workouts, and then choose to rank your best pieces.
Developing a Race Plan
Before doing a Time Trial or Race, it is important to have a Race Plan. This plan needs to be based on the paces you have been rowing during your training for the race distance in question. Know what your target average pace should be. Useful strategies include:
Maintain a constant pace throughout the distance.
“Negative splits”, which involves starting the time trial at a pace one or two seconds slower than target and finishing faster than target average pace.
It is amazingly easy to go too hard in the first part of a Race or Time Trial. It just feels SO easy then! You need to have the discipline to keep yourself on your target pace, and not “fly’n’die”.
