Ep 81 - 2K Plan Week5 S4 - Race Preparation Row - Get ready for any Time Trial with this Indoor Rowing Workout.

Keep your body at full speed by rowing this session either the day before, or two days before (then a rest day) your Time Trial or Race. 

This is being used as Week 5 Session 4 of the 2K Redux plan on this channel - but you can use it to prepare for any race or time trial. 

🚣 After a 5 minute warmup, Row 1minute at 2K rate and pace - then 19 minutes at 18spm at 2K+20 pace🚣‍♀️

➔Pace Guide = 2K - then 2K+20 (See below for 2K pacing info)➔Effort = 9/10 then 5/10➔Speech = Comfortable (apart from the start!)

❗  Hit that first minute as though it was the start of a 2K race. Get out of the blocks instantly to race pace and stroke rate - and then hold it there for 1 minute. When that minute is up, slide into the next 19 at 18 strokes per minute and 2K+20 pace (about 5/10) ❗

It's what I call a "Stir The Tanks" workout - first shown to me by Sam Blythe. And it's one I do the day before every race or time-trial (some people prefer a rest day the day before, so do this before the rest day). It makes sure I'm firing on all cyclinders, strong and ready for race pace the next day. - without draining my energy system by going too fast, too long.

If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/irHwNFvUFco

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?

ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20​ - the average pace for 500m is 2:05​. It doesn't matter if you started at 1:50​ and then slowed down to 2:20​ by the end - your average across the whole row is 2:05​. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05​ + 18 = 2:23​ pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹ

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