1 month to a competition. Help!!!!

[JustTony]

Hi chaps. I set myself the goal of being in decent shape when I hit 50 in December, and though I say so myself I think I managed it. However, with that target hit I needed a new challenge, so just over a week ago I jumped on the Concept2 at my gym and decided to see what 2k time I could do. I've never been a serious indoor rower, although when I was 35 (I think, it was round about the time my daughter was born) I did a time of 6mins 45secs which at the time I thought was OK, however in retrospect I think it was a bit better than that). Anyway, last week I did 7 mins 38 secs for the 2k, then 1 min 35.5 secs for the 500m, which are OK for a 50 year old but not earth shattering, however in a moment of madness I then sent off an application to take part in the English National Indoor Rowing Championships in Manchester on 2nd March, to compete in the 500m 50+ category. My current PB would have got me a 4th place last year, however I want to win, which will require a 1 min 30 secs. Anyone have any suggestions as to how I should focus my month's training to get that 4% improvement. For information I am 6ft 2" tall, 202lbs and in pretty decent shape. Thanks in advance for your help. It should be fun whatever happens.

[jamesg]

1:30 is 480W. See if you can reach that average power level within first 10-15 strokes. If you can, you need more endurance. If you can't, you need a better stroke and more endurance.

[hjs]

Hi chaps. I set myself the goal of being in decent shape when I hit 50 in December, and though I say so myself I think I managed it. However, with that target hit I needed a new challenge, so just over a week ago I jumped on the Concept2 at my gym and decided to see what 2k time I could do. I've never been a serious indoor rower, although when I was 35 (I think, it was round about the time my daughter was born) I did a time of 6mins 45secs which at the time I thought was OK, however in retrospect I think it was a bit better than that). Anyway, last week I did 7 mins 38 secs for the 2k, then 1 min 35.5 secs for the 500m, which are OK for a 50 year old but not earth shattering, however in a moment of madness I then sent off an application to take part in the English National Indoor Rowing Championships in Manchester on 2nd March, to compete in the 500m 50+ category. My current PB would have got me a 4th place last year, however I want to win, which will require a 1 min 30 secs. Anyone have any suggestions as to how I should focus my month's training to get that 4% improvement. For information I am 6ft 2" tall, 202lbs and in pretty decent shape. Thanks in advance for your help. It should be fun whatever happens.

Focus on power. Do stuff like 100 meter repeats with 1 minute rest.
5 x 300 meter 3 min rest.
One hard 1 k for speedendurance.

Always do a good warm up and cd. Use a sprintstroke, that means rate high, 40 is a good rate to aim for on a 500m.

The sessions are idea,s, but stay close to sessions like that, 500 is not so much about aerobic fitness, but more about speed and power.

[Bob S.]

Since you are in the UK, it would be worth while posting on the UK C2 site as well:

http://therowingcompany.com/forum/

Bob S.

[JustTony]

Thanks for the great training tips guys, much appreciated. Keep 'em coming. Also, thanks for the link to the UK site.