I've changed up the standard 15k a little, as it occurred to me that after the first 6 or 7k I was really spending too much effort keeping my splits below 2:00 and throwing any technique out the window. So for last week and the next couple of weeks the plan is to put the erg on sliders in front of the mirror, spend the first 5k @18 flat out pressure to get things moving, then do the next 8k just concentrating on the power curve and watching myself carefully without worrying too much about the splits provided they're within a few seconds of 2:00. Then the final 2k is a rate build @20/23/26/Free with splits working down to about 1:45 but concentrating on holding the same feeling as the rowing @18. It seems to be working well.
The gym sessions are also including five to ten minutes of erging at the beginning and end, starting with a slide build from arms only and with a 500m flat out burst in each. It's surprising how good the rowing feels after an hour or so of weights, the handle is so light.
I'm going to set myself a 2k target now of 6:50 which I'd like to hit at the end of the break. It's a tall order from where I am now, so in reality it's not likely to quite get there in time. But the 1:45s I'm doing at the moment are feeling more comfortable and I think I could take one or two seconds off them reasonably quickly. You never know, I might have hit a bit of a floor for a while, but I'd be disappointed if I can't go sub-6:55 by the first 2k test.
So without waffling on anymore... I humbly submit for your approval...
WEEK 3
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23/03 Erg: 15k Special
24/03 Weights: Day 1 Programme
25/03 Weights: Day 2 Programme
26/03 Erg: 15k Special
28/03 Weights: Day 3 Programme
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