The importance of Baseline Tests for a rowing training plan like a 2000m
Вставка
- Опубліковано 1 лис 2020
- In this episode, I talk to you rather than row with you. But at just under 8 minutes long, you may want to strap in and listen to it while doing a warmup for a session.
Baseline tests are vital if you want to know how you progress through your training plan, whether it's a 2K or a 5K or any other distance. But they also give you an up to date training pace to work from so you know how fast to row the sessions at.
To know more about the RowAlong training plans, head to www.rowalong.com -
Although the references and rows all discuss a Concept2 rowing machine - you don't have to use one. The pace guides may be slightly different if your display isn't the same as a Concept 2 - but you should be able to work it out - even if you just use the Effort / 10 scale that I provide in the workouts.
See you in the next video. - Спорт
So glad you did this. It leaves nothing ambiguous which helps us go forward confidently.
Glad it was helpful! That was exactly the point - to try to cover the importance of knowing your time but also making sure you're training with the most appropriate time.
Thanks for this John. So interesting and well explained. So I’ll now get onto my 2k test now
Good workouts, helpful encouragement, good humored chatter. It's been 2 weeks and I've been here everyday. Thanks.
Haha! I work on a Stockholm Syndrome principle. Once you're strapped into the machine, held captive, I force you to like me, and come back and do more.... :-)
Hi, still here and appreciating your videos. Must say, I have been avoiding 2K test for some time now. I'm having a deload week, as I seem to have hit a plateau, but will work up to the 2K test by going back around to your original 2K plan. Looking forward to the 5K one eventually too. Keep them coming!👍
Sometimes, a deload is more important than the training phases. I know I burnt myself out in my efforts to get back to where I was - and it ruined me mentally. So you're doing the right thing. Don't fear the 2K - but then don't do it unless you're ready for it.
I’ve discovered you today (after spending a few months listening to the chaps from across the pond). I always look for a UK accent!!
I’m in the General Disability category (left side weakness), HWT >50yrs now. I’ve done my 2k time and it was 2.37 … but sooooo much of a challenge for me to shave this split down. I’ve always trained with weights then got into jogging (5k) before the health deteriorated … now indoor rowing and spinning are my route to cardio fitness.
I love to keep improving my technique and got loads from your 3 x12 mins which I just did as a one off. Really grateful to you for setting up this channel … I’m going to follow the 2k training plan for a few weeks now just to test myself … and then back to a 5k distance.
Thanks again
Great to hear from you! And even if my workouts are just here for a distraction for you from time to time once you've finished the plan - then they're doing their job. Hopefully you'll be able too shave a good amount of time off the 2K after doing the plan though. Let me know how you're getting on with it.
Apart from your down to earth personality, the fact that you base your videos and training plans around pace and give clear indications for every interval and stroke rate really makes all the difference compared to the bare chested alphas that seem so athletic but then only give you very rough perceived effort ratings to row at. The great thing about rowing is that it's so numeric and measurable, so why would you not take advantage of that to measure training effort objectively and avoid cheating your way through a workout. Thanks for providing this level of detail. Looking forward to starting another RowAlong plan.
Thankyou. That actually really helps. Especially when it comes to the new stuff I'm making with the Aviron machine. For their videos, I'm a little looser when it comes to describing pace and intenisty. But when I reversion them for UA-cam, I make sure to include the 2K pace too. I'll maybe reassess how I describe the Aviron pace too though, as you're right - why make it vague when there are actual numbers in front of you!
Hi, I was wondering if ramp test could be an alternative to the 2k test you recommend hete. Ramp test is quite popular in cycling and is an alternative to the 20 min all out effort that is also used for ftp determination. Thanks for your videos
Once again your videos are very helpful. I am a beginner rower and I have done a 2K test. However when I am following one of your training videos, I am not able to do the 2K pace plus and the spm. For instance if it says 2K+20 with 18spm, either my 2K+20 is off or my 18spm is off. Can you tell me what I am doing wrong? Thanks
I wouldn't say you're doing anything 'wrong'. It really does just take time to get into the groove of how to adjust your pace depending on your stroke rate. Stroke rate wise - that will hopefully come together if you just RowAlong with me - when I take a stroke, you take a stroke - and try to follow the rhythm and flow of how I row too. (Technique itself, I still have faults - but the flow and rhythm you're ok to follow).
Then what's likely to be happening is either you're not getting that 'hang' off the handle at the leg drive in order to put the right amount of power IN to the machine - or, the other way round, maybe you're not hanging off the handle during the leg drive, and you're missing the connection - or maybe you're making up for it all by pulling with your upper body, which makes you go too fast.
2 things then.
1) Try my most recent upload "The Perfect Workout" this alternates between low rate and high rate every 2 minutes, so it'll give you a chance to get away from the worries of focussing on the low rate stuff for too long. ua-cam.com/video/lF1m3fc51Es/v-deo.html
2) If you get the chance, and you want to - send me a video (side on) of you rowing, and I'll let you know if it's a technique thing.
Really appreciate the time you've put into these videos. Quick question, you mention 4 weeks between tests, and I see there are around 28 videos in the 2K plan. Does this mean there's a session each day? Trying to combine with on the water sessions, strength training etc. Thank you.
Hi Jackie. The 4 week thing is causing a bit of confusion - I guess I should have cleared it up. I think I may remake this video for this reason. If you're on a four week plan, then and you're sticking to it - then a 2K at the end of the 4 week block is correct. But, if you're on a 6 week plan, then it's every 6 weeks. Or, if you're on a 6 week plan, but you need to spread it out to 8 weeks because of time restrictions - then at the end of the 8 weeks. Basically, do the full plan - then do a TT to find out how effective it was. The "4 weeks" was said in reference to the original 2K plan, not every plan. Sorry for the confusion!
@@rowalong That's great, thank you. I try to do 3 ergs a week along with the water stuff, which ramps up in the summer, so I'll spread it across 8 weeks and re-test. Might see me ready for the indoor comps next season! Thanks again.
Good afternoon I have been getting out and enjoying going for runs since the clocks changed. I overstrained but was following a sensible half marathon plan so not making it up myself and from beginning of May felt as though I’d hit the wall each day! Lots of rest and not sure running 11 or 12 miles in one go is what I enjoy most so I’m indoor rowing and just completed the baseline test cor the 5000m #cravingthe thinkingrowerscrumpet
Awesome to have you back again! Running is great, but it can certainly wear you down! Or at least, it really wears me down. Rowing has its own mental strain, which I guess is all about being stuck on the machine going back and forwards. And running is obviously the complete opposite to that. However, I do prefer to row rather than run purely because of how my body reacts to it, and what I can do to my body when rowing. I hope the 5K plan goes well, as always get in touch if you need any advice or have any comments.
@@rowalong Thank you for the warm welcome! Yes I think it was the increased distances which just freaked me out but anyway the half marathon is some weeks away and I’m much happier on the Concept 2. I feel it gives me such a great arm, leg and just general all-round workout fantastic! Thank you for your offer for advice and comments I am sure to have questions galore!
Hi there! Thanks for this video, just a few questions:
So I suppose the 2k test ist similar to a FTP Test on the bike (I'm going by the way you kept saying how nasty they are xD) does this mean you go full out and just fade down the line and then take the mean or is there a spm that is advisable to hold and just go powerfully and hope you judged the effort right? I don't want to "underperform" on the test...
Thank you! ☺️
Hello Anna! I hope you are enjoying the videos.
2k time trials are at least shorter than a FTP test. So there’s that…
If you’ve not done one before, it’s hard to gauge. Most people tend to do a 2k at around 30spm (give or take a couple) - but if you’re more of a high rate or low rate comfortable person, that may be different.
There’s a good chance that if you go out fast, you’ll fade and then maybe recover and speed up again at the end. If you can face it - take this average time - and then a few days later, have another go. Start about 2 seconds slower than the average you managed in the first attempt and then try to work out if you can go faster. Or hold it to about 500m and try to sprint finish.
Awesome, thank you for your swift response. Yes it'll be my first 😀 pray for my soul 😂
@@annaseyfert4541 haha. You’ll be fine. Just remember to sprint at the end, not the start!!
Thanks for this video! I did my first ever /500 m time trial. My time was 2:06 so adding :10 gives me 2:16 as a rough 2K goal. Does this mean you have to hold 2:16 for 2K 😢?? I’m not sure I can do that!? 😅
Well, remember the 500m 'test' to predict the 2K time isn't entirely accurate. There's a good +/- 5 second margain for error. Does 2:20 sound more likely?
Hi John when doing the 2k baseline test what should we do for drag factor?
Thanks!
Sorry, I was away on vacation and not answering comments. Set drag factor to wherever you row best. There's no rule. You want to find the sweet spot where you can unload all of your muscle power and all of your cardio through the row. If you find you've got cardio left at the end, you've set it too high. If you find you've got muscle power to give, you've set it too low.
A good ball park is 130 though.
Hi. Thinking about doing your 2k training plan. I’m sure you get asked this all the time but what SPM should I be aiming for. I am light weight and only been rowing regularly for a couple of months.
Ideally, you want to be around 30spm for a 2K TT - some folks will do most of it around 34 - and then increase even more. Others will do it down around 28 - but if you can think around 30, that's a good rate for power vs fitness. HOWEVER. If you're new - then just pick whatever stroke rate you know you can row at in order to get your fastest time. There's no point in you rowing at 30spm if you're going to blow up half way through because you've never gone over 24 before!
Any tips on how to approach it? Full on or start slower and build up for a sprint in the end?
This video may help: ua-cam.com/video/drW07kq7lTk/v-deo.html (How to row your first 2000m) - the same applies for all distances. Basically, don't sprint the start. Sprint the end!
Terminei o 2knplan indo para o 5kplan