Concept2 Forum

Hi all,

My girlfriend and are are using the C2 interactive training programme that we've adapted to distance rather than time so essentially it's the same thing.

We're both training for the GBs in Nov and are now a good half way through the 26 week programme.

Having recently tested we'd not made a huge improvement on our PB's (only 10ths of a sec).

For those of you that are familiar with the C2 programme we have only just starting the AN sprints so we appriciate that we're going to continue to improve over the course of the programme with the fast twitch muscles now being worked harder.

We both acknowledge that part of the answer for further improvement is to work harder in training , were already training 5 days a week and need those 2 days for recovery so more training days is out of the question.

We're aware that there are loads of other programmes out there however are not interested, having invested best part of 14 weeks, in changing training programmes.

We're not happy that there's little in the programme that replicates race distance or our target pace, testing and race day is very much an unknown.

My girlfriend has endurance nailed as she one of the top marathon rowers so were looking at taking out some of the endurance sessions for these last 12 weeks and adding sessions like 2 x 1000 at race pace or close to race pace, 1 x 1500 and 1 x 2000 at good pace to get better used to race distance and race pace.

Any thoughts / comments would be greatfully welcomed

You'll find loads of discussion on the C2 plans on http://concept2.co.uk/forum

The FAQ is whether the stroke rates/heart rates are sensible, realistic and achievable. The normal answer is that they're not.

I have used it for about three years, and seen constant improvement in my times. As you begin to do more sprints your Ventilation or breathing threshold will improve, and this will bring your time down. What is limiting you now? Out of breath? heart rate maxed out? legs can't push? form fails when yo9u are tired? You need to know where you are breaking down. Since you are really only getting better during recovery, you are right not to push that.
Look for other clues to conditioning. How fast does your pulse drop in the first minute after you stop? 50 bpm, 40, 30 20 Is your minimum HR dropping? If it is rising you may be over training.

I used my legs a lot more in a jumping off type motion, Absolutely broke a sweat in a shorter workout. Felt good, but I'll have to tone it down for overall meters.... Feels stronger, I'm getting it... My feet are flying off(up) while i begin my snap... I actually increased my SPM to 34, though. not complaining, just curious...

adduct wrote:My feet are flying off(up) while i begin my snap... I actually increased my SPM to 34, though. not complaining, just curious...

I think you have technique issues.

Look at some of the examples of showing the catch, drive, finish, recovery. What you might feel during these is not clear and I am not an expert, but just to start the discussion.
During the start of drive you should feel your butt lighten on the seat, your arms and shoulders loose as if you were hanging from the handle and your back and core solid. As your knees straighted, your will begin to pull with your back and then catch your balance and stop by pulling in with your arms.
You can try not using your back and arms except to absorb the momentum generated by your legs. That will let you focus on driving with your legs.
Go slow during the recovery, arms out, lean into the handle and follow up with the seat. Let the recovery take 2-3 times as long as the drive, take a breath or two as you ease forward.