Minimalist 2k program

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JerryD
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Minimalist 2k program

Post by JerryD » May 26th, 2019, 5:36 am

Hi Everyone,

What do you consider to be the essential / core workouts to break a sub7 2k?

The reason I’m asking is that my personal goal is a sub7, but i’m kind of drowning in all the different workouts, plans, approaches, etc.

By doing some mixing and matching, i’ve reached a PB of 7.04 2k and a 3.18 1K. Recent semi-serious 10k at 39.49 and a 5k in 18.54.

I’m 39, male, 1.86cm, 78kg.

What I’m looking for is an extremely simplistic or boiled down training program, preferably 3 or 4 different workouts max., to be 3/4 times a week.

Any advice?

Thanks!

Jerry

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hjs
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Re: Minimalist 2k program

Post by hjs » May 26th, 2019, 7:55 am

4 sessions.

1 short intervals. 10x 1 min on/off, 8x500 rest 2, 4x 1k rest 5

Two longer sessions. 30 min, 10k ish, free rate, pace roughly 18/22 above 2k pace.

Three, longer intervals, 5x1500, 4x2k, 3k, 2.5k 2k.

Four, longer session, like three, but at lower rates.


Do this and you will get a long way. The interval sessions should be 95% plus efforts.
The longer ones a bit on reserve.

Find you paces on your way, go by feel. Aim for flat ish pacings, with a faster last if possible.
For my training see twitter @Hjsrowing

JerryD
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Re: Minimalist 2k program

Post by JerryD » May 26th, 2019, 12:36 pm

Appreciated, Thanks!!

jamesg
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Re: Minimalist 2k program

Post by jamesg » May 26th, 2019, 1:24 pm

You don't mention your ratings in any of the pieces, but this is crucial, since it can indicate what you need to do.

1k at 3:18 is 360 Watts.
2k at 7:04 is 295 Watts.

The ratio is 0.82, which suggests you lack endurance. If the ratings were high, you may also need to work on technique to get a better stroke. At a guess, a stroke worth 11-12 Watt minutes should make a 7' 2k relatively easy, at rating 25-26. If you already train at say 200W rating 20, you're nearly there - the stroke tends to harden slightly in TTs.
78y, 188cm, 87kg, MHR 155. Last 2k (24 May 19) 8.46.6@22

JerryD
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Re: Minimalist 2k program

Post by JerryD » May 26th, 2019, 3:17 pm

Hi James,

Just checked:
1k was at 32spm

2k usually tends to Settle at 30spm.
Weirdly though, my pb was at a rate of 28spm.

Training consisted primarily of 10x500 and 3x1k, with some really short interval sessions.

To be fair, i’ve eased up on the hard intervals, so i’m probably a few seconds slower right now.

But endurance may indeed be an issue.

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hjs
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Re: Minimalist 2k program

Post by hjs » May 26th, 2019, 3:41 pm

JerryD wrote:
May 26th, 2019, 3:17 pm
Hi James,

Just checked:
1k was at 32spm

2k usually tends to Settle at 30spm.
Weirdly though, my pb was at a rate of 28spm.

Training consisted primarily of 10x500 and 3x1k, with some really short interval sessions.

To be fair, i’ve eased up on the hard intervals, so i’m probably a few seconds slower right now.

But endurance may indeed be an issue.
If so, you clearly can improve a good bit, speed is relative not so important over 2k, building a strong stroke and better endurance should get you a good bit below 7 min. Put in the time and have a bit of patience.
For my training see twitter @Hjsrowing

jamesg
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Re: Minimalist 2k program

Post by jamesg » May 27th, 2019, 1:05 am

2k usually tends to Settle at 30spm.
Weirdly though, my pb was at a rate of 28spm.
Not weird at all, way to go. 7:04 (290 W) at 28 and 3:18 (360W) at 32 mean you have a good stroke already (over 10W'). The next step is to use it in training. A daily 5k at 20-22 and 200-240W should be minimalist enough.
78y, 188cm, 87kg, MHR 155. Last 2k (24 May 19) 8.46.6@22

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Re: Minimalist 2k program

Post by JerryD » May 27th, 2019, 11:59 am

Thanks, very interesting!

Probably a dumb question:

A 1.45 split is 302.3W

If I aim for a 28spm stroke rate, that would mean a 10,8W stroke.

To train for that power endurance, does that mean that you should a aim for a 1.57 pace at 20spm (10,8x20=216w/1.57)?

Does the math work in a lineair way like that?

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Re: Minimalist 2k program

Post by hjs » May 27th, 2019, 1:04 pm

JerryD wrote:
May 27th, 2019, 11:59 am
Thanks, very interesting!

Probably a dumb question:

A 1.45 split is 302.3W

If I aim for a 28spm stroke rate, that would mean a 10,8W stroke.

To train for that power endurance, does that mean that you should a aim for a 1.57 pace at 20spm (10,8x20=216w/1.57)?

Does the math work in a lineair way like that?
Yes, but 28 is to low, 31/33 is much more realistic. 157 20 is a very heavy stroke for a 7.00 rower.
For my training see twitter @Hjsrowing

jamesg
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Re: Minimalist 2k program

Post by jamesg » May 28th, 2019, 1:24 am

Does the math work in a linear way like that?
It can, if we apply the idea: just pull each stroke at whatever rating, with roughly the same force and length. You're already pulling a good stroke. All you need to do is train that stroke and give yourself the endurance to use it for 6½ minutes. 500-1000 strokes a day should do the trick.
78y, 188cm, 87kg, MHR 155. Last 2k (24 May 19) 8.46.6@22

JerryD
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Re: Minimalist 2k program

Post by JerryD » May 28th, 2019, 7:37 am

This is giving me a whole new perspective on training.
I always assumed I just had to tough it out through hard intervals to make progress.
But this is a way of attacking it from another angle, without going for broke each time: building the power through a slow base and transferring it a to higher stroke rate. Makes much more sense from a long term point of view.

Probably common knowledge for everyone else :D

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