The Original 2k Training Programme

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MaxMacLaren1
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The Original 2k Training Programme

Post by MaxMacLaren1 » Sun Jan 21, 2018 7:35 pm

Currently I’m following The Original 2k Training Programme by Terry O'Neill but without a heart rate monitor. I'm wondering if I would be better following a different routine?

In 2017 I managed very few sessions in the first half of the year due to injury but from July did the following 3 routines. I trained 4-5 times per week and gradually built up to the pace listed.

6 x 1'30" @ 1.39.9
4 x 4' @ 1.44.5
3 x 12' @ 1.49.8
My 2k at BRIC17 was 6.55.4.

As I have a full year pre BRIC18 I thought I’d try to follow TO2kTP, 5 sessions a week which is below for info. I don’t use a HRM but follow the suggested pacing in the interactive plan at c2.00.0 for UT2 and c1.55.0 for UT1. I'm adjusting to rowing at a lower spm but find it odd; whilst I row slightly faster at 24spm than 20spm I have to lower the power of each stroke or else I’d never get to the end!

As I'm on hols for 2 weeks I thought it would be good to get some views. Continue with TO2kTP, go back to last year's routines but with 30r20s a couple of times a week or something else?

The Original 2k Plan (5 sessions pw)
Light Med Hard
2x20 UT1 20spm 2x20 UT1 22spm 2x20 UT1 24spm
1x30 UT1 22spm 1x40 UT1 22spm 4x10 UT1 24spm
1x60 UT1 18spm 1x60 UT1 18spm 1x60 UT1 18spm
3x10 UT1 22spm 3x15 UT1 22spm 3x20 UT1 24spm
1x30 UT1 20spm 1x30 UT1 22spm 1x30 UT1 24spm

Max
Last edited by MaxMacLaren1 on Tue Aug 07, 2018 4:08 pm, edited 2 times in total.
Max

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MaxMacLaren1
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Re: The Original 2k Training Programme

Post by MaxMacLaren1 » Sat Feb 24, 2018 12:44 pm

Having decided to contine following the Original training programme for 3 months I thought it worth sharing my experience after c6 weeks...

1. It's rather hard. I've never rowed at slower spm and it's taking a while to adjust.
2. Currently I'm managing 4 sessions pw not the full 5 due to time committment.
3. I do 45 mins of UT2 rather than1 hour and haven't even tried the 3 x 20mins UT1 session!
4. I still can't do all the other routines at target pace and spm, but am making progress.
5. The light weeks are much, much harder than the hard weeks due to slower spm!!!
6. I suspect if I used a heart rate monitor and stayed in the right hr band then my pace would be a lot slower than the suggested pacing (based on my best 2k time of 6m 55s means UT2 sessions at c2.00.0 and UT1 at c1.55.0).

Overall it's different to what I used to do and the real proof will be after 3 months when I compare my pace at various routines before and after.

Max
Last edited by MaxMacLaren1 on Tue Aug 07, 2018 7:17 pm, edited 1 time in total.
Max

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Re: The Original 2k Training Programme

Post by MaxMacLaren1 » Tue Aug 07, 2018 4:54 pm

I've been meaning to update this thread for ages just in case someone stumbles upon it in future. After 3 months following the programme I'm pleased to say that I got used to rowing at slower strokes per minute. Overall my strength and technique seemed to improve which was good. But when I tried my 3 old routines it was shock. Firstly, I found them very hard and secondly, they were only slightly quicker...

6 x 1'30" @1:39.4 = pace 0.5s faster
4 x 4' @ 1:44.1 = pace 0.4s faster
3 x12' @ 1:49.1 = pace 0.7s faster

At first I was very disappointed and wondered if the 3 months of hard training had been worth it. But then as I adjusted back to rowing at higher strokes per minute I noticed a huge change and over the next couple of months set a number of personal bests. So it was definitely worth it and I'll happily do something similar next winter. It just took me a while to adjust to rowing at different stroke rates :fssmile:
Max

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MaxMacLaren1
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Re: The Original 2k Training Programme

Post by MaxMacLaren1 » Mon Jun 24, 2019 12:25 pm

The training forum has been quiet recently so I thought it was time for an update. Last year the Original 2k Training Programme helped to improve my power and technique so I decided to include it as part of my annual training. I'm currently following the 5 sessions a week version (attached) but realistically the aim is 15 sessions a month which allows time for the ctc plus a few hard distances. The idea is...

Cycle 1 - Returning from injury so just do the sessions and not worry about time.
Cycle 2 - Aim for last year's times.
Cycle 3 ongoing - Aim for 0.5 pace improvement each cycle.

The pacing of each session can be linked to HR zone, or your current 2k time as attached. Last year I was training at the paces listed for a 2k time of 6:56. This year I'm hoping to get down to those listed for 6:52. The first cycle has gone pretty well but now it's getting much more interesting. If I get organised I'll create a spreadsheet to monitor my progress.

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Max

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MaxMacLaren1
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Re: The Original 2k Training Programme

Post by MaxMacLaren1 » Mon Jun 24, 2019 3:46 pm

Having posted earlier about creating a spreadsheet it motivated me to get on and do it. And I'm very pleased to see some green creeping in...

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Max

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MaxMacLaren1
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Re: The Original 2k Training Programme

Post by MaxMacLaren1 » Sun Jul 07, 2019 1:20 pm

Just when I was thinking I had the measure of this along comes a cold :(. After a week off and a HD attempt, I managed a slowish 60m r18 yesterday. But it felt good to be back :fssmile:.

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Wolfmiester
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Re: The Original 2k Training Programme

Post by Wolfmiester » Mon Jul 08, 2019 8:30 am

good reading Max, and very good training =D> =D>
Wolfie

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Age 54 Height 6'3" Weight 95k

MaxMacLaren1
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Re: The Original 2k Training Programme

Post by MaxMacLaren1 » Fri Jul 12, 2019 2:00 pm

Thanks Wolfie. I'm pleased to see the green / yellow return this week although I've had to push it a bit rather than let the pace build naturally. So it'll be interesting to see if that impacts cycle 3.

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