@@neilbergenroth8799 Hi neil!thanks for replying, I'd like to ask you a few questions if you don't mind, my stats are 23M 6'3.5" 86kg BF around 15-20%, I rowed for about 3-4 years(2014-2018) and acquired good technique and stamina, however I've stopped since then(and done nearly no sport activity at all) and now i returned to training a week ago, I am wondering if you have any advice for a person in my situation as to what kind of training should I do to get back on track(is the Pete plan a good idea for example)? Also my second time on the erg after returning was a 2×4K and I've done them in 16:58 and 17:37 respectively, and it was more on the intense training zone, do you think these numbers are so bad if I am willing to get into competitive rowing? Another question is about a thread I've read on reddit about the physique of a rower and one guy cited a scientific paper examining the 2d:4d ratio and it's ability to predict a short 2k time, what do you think about it? And what kind of things like this can I observe or test on my self in order to know if I have the potential to be able to compete on a high level or not?
Thanks for the feedback. Yes, I would recommend strength work in the offseason. Might be a good idea for a new blog. I’m currently working through a series of blogs on strength conditioning. My latest blog is about circuit training. Www.coachbergenroth.com if you are interested. Let me know if I can help further.
but 1 min efforts are not sprints, are they? i think 1' is around 60% anaerobic? but i guess for rowing you dont need the absolute top end speed stuff as much
What is effective is 15 seconds on, 15 seconds paddle for 5 minutes, multiple sets etc. your heart rate doesn’t come down that much and you train in the AN zone longer.
Thank you for commenting! It means a great deal to me. I'm glad my video helps with your training journey. If you would like to see me dicsuss something on the channel, please let me know.
Rowing Coaching well. Maybe a video on some ideal training methods to decrease your 2k time. Like what workout types, and amount of days like a routine would be cool. Just subscribed
I'll see I can organize. I could provide a general outline, but prefer to individualize programs for those I coach. Thanks for letting me know, I'll put it on the to-do list!
If I understand you question correctly. Generally your UT1 and UT2 training will be done around 16 to 22 strokes per minute. The anaerobic threshold training will be done between 24 and 30 strokes per minute with the anaerobic top of the pyramid at 32+ strokes per minute. This is a generalization and it’s perfectly possible to get into a higher zone at a lower stroke rate than I previously mentioned if connection and intensity of power is sufficient enough. Hope this helps.
B2NO it’s a good question, and I would need to see if there is any research on it. However, given that UT2 is lower intensity i tend to think that in a general period of conditioning that the proportion of UT2 would be higher than the UT1 portion of training. So I don’t want to put a number on it, but one might arbitrarily set a 60/40 UT2 to UT1 ratio. However, I will research and get back to you.
