Preparing for my FIRST 6K, NEED TIPS AND HELP!

[Manganjoe16]

Hello! I finished my novice season about 4 weeks ago and just signed up for the varisty season, which starts in about 5 weeks. I'm leaving for Europe in 7 days and am gone for 5 weeks. I miss the first 3 days of pre season so ultimately only have 2 days to prepare for the actual fall season. On the first day of fall season there is a 6K erg test, and i've never done one. This brings me to two questions: first, i'm rather small. I'm 5'5 and weight 123 pounds. At my prime during the spring season, the best 2K I pulled was a 7:59. Is there a way to figure out about what my 6K split pace should be in relation to that? Other rowers at my club (who are on varsity) told me that my split should be about 5 seconds slower per 500, meaning I would have about a 2:05/500 avg. split for a 6K. Does that seem about right? Next, while I'm in Europe I won't have an erg. I plan on running every day to stay in shape and build some cardio, but are there any good particular workouts you would recommend that could help me build some arm and leg anaerobic strength? (That doesn't require any gym machines or such). I'm very nervous for fall season and this 6K, and any help would be MUCH appreciated. I understand there won't be much I can do to prepare without an erg, etc., but if anyone has anything in mind that I could do to be at least be a little prepared for this 6K (and not be too out of shape) would be very helpful to me. Thank you!

[hjs]

6k is not 5sevonds above 2k, more 6/8. 5 is really to fast.

As training, next to running, do squats, walk/run stairs, and if possible do pull up like work.

[ArmandoChavezUNC]

Generally the recommended split difference between a 2k and a 6k is about 6-8 seconds per split. 5 seconds is far too fast and is only achievable at very fast splits where watts increase exponentially (think in the 1:35 range, so way faster than what you're looking at).

Just do lots of long-ish runs, at least 45 minutes, to build your cardio endurance. Don't put too much stock into an opening season 6k, though.

[Manganjoe16]

Thank you! This is all very helpful!

[heroesfitness]

If i were you the best tip would be go t a local rowing club for some training tips, or go to a local gym and see a personal trainer for a programme, make sure you do some investigating on the PT first though, some are rubbish, but the rowing club would be my first port of call.

[hjs]

If i were you the best tip would be go t a local rowing club for some training tips, or go to a local gym and see a personal trainer for a programme, make sure you do some investigating on the PT first though, some are rubbish, but the rowing club would be my first port of call.

Rowing wise, 90+ % are rubbish.