Erg Distance for Masters+ OTW Rowing - 1K vs 2K

[igoeja]

Most of the erg competitions and discussions seem focused on 2K distances, but masters-level competitors usually compete at 1K, except for head races.

How does this change training recommendations?

I'm thinking that the training needs to be focused on shorted distances, so instead of 2K and 6K being the 'test' distances, it might be better to focus on 1K and 2K, as well as on 500M.

[kdahlhaus]

When training for water rowing I've had the best luck with emphasis on weight training early in the winter and long, slow distance rows. As spring gets closer, transitioning off some of the lifting to shorter workouts with a more intensity. I hardly do any sprinting until the water season is very close. Sprint work early in the winter just burns you out, although sometimes they are fun to do for a challenging change of pace. That's for motivation though.


"Mileage makes champions."
Steven Fairbairn

[Nosmo]

I look at the spring/summer season as 1K, fall as 5K head races and winter as 2K erg races. Three different types of races. No big deal that they are different.

IF you are really just looking at the erg as a way to train for OTW, then it does change the training just a little. TO modify the Pete Plan or Wolverine, I would do everything like they say except change some of the level 1/ short intervals a bit. So instead of 8x500 do 10 x 400. or 12 x 300. Instead of the 4x 1000, do 5x 750. Other workouts would stay the same. I would also do every interval with a start (which I recommend anyway). Also I would emphasize weight training a bit more.

[Ralph Earle]

Since I'm trying to make the transition to OTW, I'm intrigued by your suggestion - what's the reasoning behind 12x300m, instead of 8x500m?

[Nosmo]

You want some work at higher then race intensity. 8x500 will likely be slower then your 1K pace. 300m should not be.

[tdekoekkoek]

I'm thinking that the training needs to be focused on shorted distances, so instead of 2K and 6K being the 'test' distances, it might be better to focus on 1K and 2K, as well as on 500M.

While I would agree that that you might need more shorter distances during the spring season, I disagree that you should replace 6K testing with 2K testing. 6K testing tests your endurance and AT fitness. The need for this doesn't really change. Also I think that those who are strong at 2K tests do better at the shorter stuff as well. In my own training and those that I compete with, the one's who do more miles are usually the one's who are winning the 1K races as well.

You need volume and then when it gets close to race time do a bunch of 300m as has been suggested.

Cheers,

Trevor