It's common for rowers to get stuck in the mud with their 2k score. Often, rowers work hard all year round to improve their score only to find it plateau. This plateau is relatively common but there is a solution to your problem.
You're Working too Hard!
When reviewing scores and data of really dedicated rowers who want to PB, the common denominator is lots of time spent in high heart rate zones. This level of intensity can be characterised as one where its not easy for the rower to talk or hold a conversation. Other signs of it include:
- Heavy breathing
- High heart rate
- High sweat rate
An approach like this is typically associated with programmes centred around velocity, stroke rate, or erg splits. Rowers with 2k scores stuck in the mud need to slow down.
Less is More!
Training in higher zones for a majority of the season gets results, but these results are limited. I like to decribe this approach to training like a builder starting on the roof of a house before the foundation, ground floor, second floor are complete. All are key components of a house, but one must come before the other. The foundation of any fitness level is your first training zone. Typically in rowing this is 60-75% of HRmax. This is often neglected but has some benefits:
- Improved heart health and strength
- Improved blood circulation
- Improved metabolism (depending on training time)
- Improved blood lactate clearance
Durations in this zone can range from 60 minutes to 3hours. Comparatively, working in the harder zones does not last as long and the body fatigues quickly.
You Still Have Time to Improve
Even if you are stuck in the mud with your 2k, do not worry. I can help you change the dose we give your body in training so we get the right response. We can have you setting a new PB in 8 weeks! If you need help with your race plan strategy, check out this free 2k plan you can adapt for your own goal.