The Original 2k Training Programme

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MaxMacLaren1
Friend of the Free Spirits web site 2018
Friend of the Free Spirits web site 2018
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I row on...: Model D with PM5

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

Male, 52yrs, 83kg, 181cm
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MaxMacLaren1
Friend of the Free Spirits web site 2018
Friend of the Free Spirits web site 2018
Posts: 236
Joined: Thu Jan 11, 2018 8:54 pm
I row on...: Model D with PM5

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

Male, 52yrs, 83kg, 181cm
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MaxMacLaren1
Friend of the Free Spirits web site 2018
Friend of the Free Spirits web site 2018
Posts: 236
Joined: Thu Jan 11, 2018 8:54 pm
I row on...: Model D with PM5

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

Male, 52yrs, 83kg, 181cm
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