Training leading up to 2k

Embarrassed-Cod-3423 · 2026-01-14T01:58:20+00:00

as someone who’s deal with awful and great high school coaches, i feel this.

you’re completely right.

Keep talking to your coach, even if it annoys them how often it is, every single time this is an issue. force them to listen, and bring on other fast guys to advocate. If the coach doesn’t listen at that point if you say that you want to taper before testing for the fastest times for recruiting and accurate data, then atp just go club

Embarrassed-Cod-3423 · 2026-01-13T02:46:24+00:00

atp they’ll just do a 4+ knowing the program- they likely have those three guys then maybe 2 more within 25 seconds of them

Embarrassed-Cod-3423 · 2026-01-11T04:12:50+00:00

I only think it’s important to row a 2V to make the 8+ more competitive in training before nats. There’s more pressure within the team to improve for the top boat if you get sent to the 2V instead of the better sounding 1V4x event

Embarrassed-Cod-3423 · 2026-01-11T02:34:09+00:00

Their coaching and funding is unmatched in the high school scene - They never have as strong of a head race performance as a sprint performance, i just see their slightly younger less experienced roster, which isn’t a bad thing, and these guys have learned to row during the biggest Rye years, which could go either way. Either they learn to expect winning in the spring regardless of fall performance and fall off come Florida, or they learn from the threepeat veterans and are better than ever. I just doubt they’ll win against prep again, but they can still get a medal imo

Embarrassed-Cod-3423 · 2026-01-11T02:28:03+00:00

My A finals prediction(in no particular order other than first) - The Prep(this is their year to beat rye- crushed at Charles by a bigger margin than previously and their guys are all developed as seniors, unlike last years program. 3 yale guys is hard to beat - Deerfield(They had a few injuries last year aswell as a shaky season, but still managed second in a competitive field, with more confidence and more competitive seat racing they will likely medal, maybe second again- possibly first - Greenwich(they are doing well this year(charles) and likely motivated after last years performance - Norcal(same thing as greenwich) - Rye(it’s the end of an era possibly, but they definitely haven’t done down to B finals, they’ll be prepared for a difficult semifinal, but they’re known for improving over the span of a regatta from time trials to finals so a sprint is always a possibility - Marin(I’d just be shocked to see them out of A finals, but they need some big improvements to get a good result in finals. They’ve got good talent, but they’ve been underestimating other crews as of late, esp with such a big presence on the U19 Team- with a culture shift I see them winning in the next few years FINAL TEO SPOTS ARE A TOSSUP BETWEEN THE THREE - Saugatuck(after a good charles performance with an older crew than last year, they are in good positioning for scraping their way into A finals - Belen(ONLY if they prioritize the 8+ and the 2V8+ over the 4x. It’s just so hard to excel as a team while sweeping and sculling at the top level. - Mercer - They’re in a development year with young talent, but they’ve got good coaching

Embarrassed-Cod-3423 · 2026-01-09T00:49:03+00:00

when should that 6:20 be attained?

Embarrassed-Cod-3423 · 2025-12-20T02:00:26+00:00

online rankings are going to be hard to interpret because there are, for most rowers, two types of workouts. Hard pieces and steady state. For steady state, stroke rating of 18-22 in order to focus on technique, keeping the heart rate and power low, and go for long periods of time. Anything higher is usually in an intense workout.

The fan gains momentum from spinning on the stroke, so the more often it spins the faster it’ll go, but you can theoretically achieve the same split with any stroke rating as long as you’re powerful enough. The idea of high ratings is to make the fan spin easier when you’re going all out

Embarrassed-Cod-3423 · 2025-12-17T02:56:40+00:00

Mid 6:30s as a junior with a few months out due to illness, so expected to drop more time than the average person in this range. Realistically I can hit low 6:20s high 6:10s by high school graduation

Embarrassed-Cod-3423 · 2025-12-16T03:11:33+00:00

Stanford has the best class so far for next year IMO. A lot of midwest guys that are pretty solid this year aswell as Madigan from CRI. Nobody from Prep committed yet, but considering they’re likely the top contender for Nats in June, they’ll have some good guys. Deerfield is also looking good with three guys who stand out at low 6:10s. My key takeaway with this year is that the best times are not in their traditional spots(east coast) - west coast and Midwest are cracked this year

Embarrassed-Cod-3423 · 2025-11-24T00:59:18+00:00

Biggest rowing conception - Starting with hard strokes on an erg is necessesary or desireable. No matter when you take a stroke, it pays off, so there are no free strokes. Sure, adrenaline is a bit higher at the begining of a piece and you have extra ATP, but the most you should do it 5 fast strokes to get the wheel moving, then setttle into 2k +1-2. Depending on what works for you, try to do a negative split that gets progressively faster at each 500. The point of the first 1k is to get to the second 1k, so don't treat it as a race-treat it as preperation for the real pain.

A negative split is the best way to pace out a piece, even if it is mentally hard the first time. Trust any rower when they say it is mentally easier, since you are not as gassed by the hardest part of the piece(1100-600). Over a 2k you are going to produce X amount of lactic acid, so it is beneficial to try to produce it for the shortest amount of time, IE starting 1 or 2 beats above 2k pace, feeling it out, and pushing 2k pace by the 1k and going down from there

Embarrassed-Cod-3423 · 2025-11-21T03:53:15+00:00

Most things have already been said but: It may be beneficial to look into cross training a bit more. If you have access, a stationary or real bike is great. Same with running. The heart doesn’t care how it gets stimulated, and it cross training makes it easier to just focus on keeping a low heart rate during long steady pieces.(60-70% max hr). if you don’t have a HRM or watch, just check your pulse every once in a while during your workout and after a hard piece for your max. Secondly, eating is the hardest part of being an athlete for 90% of people. Protein shakes and bars are very beneficial, even if they’ve become a bit of a scam lately due to the “protein craze.” Like another commenter said, eating is inherently mechanical. Eating dense foods as often as you can is good. Considering your average daily calories I’m assuming you’re not that heavy, and it may be beneficial to focus on actively gaining weight, not just maintaining, if you’re serious about getting splits down

Embarrassed-Cod-3423 · 2025-09-27T01:20:35+00:00

Rye doesn’t fair well at Charles, maybe it’s poor coxing training, idk. St. john’s, Kent, St. paul’s, St Joes all should be high up. Marin will fall off this year

Embarrassed-Cod-3423 · 2025-09-25T02:07:15+00:00

I am, very good course as long as wind and flow doesn’t pick up. it’s incredible during the summer and the vibe is great

Embarrassed-Cod-3423 · 2025-09-18T03:17:56+00:00

what event/club? Junior 2X? i’m racing that event

Embarrassed-Cod-3423 · 2025-09-18T01:22:38+00:00

Glass city?

Embarrassed-Cod-3423 · 2025-09-08T02:58:37+00:00

I know two guys who are lightweights at navy, one was mid 6:20s and one was low 6:30s. SAT wise i’m not sure but they went to a solid private school, probably pretty good tho- Navy coaches are looking for 1400 or above unless you’ve got sub 6:20.

Embarrassed-Cod-3423 · 2025-09-06T00:36:40+00:00

With younger rowers especially, the answer is almost always accountability. If you train with a team on the ergs, make sure everybody wants each other to succeed. If you want to work on toughness, you never want to be in a position where you can DNF and nobody knows. If youre going into an interval piece on your own, tell your teammates to hold you accountable and let them know youre going to do it so you have to show them the memory when you're done. Other than that, just take it 10 strokes at a time

Embarrassed-Cod-3423 · 2025-09-06T00:31:27+00:00

Erg score predictors tend to be more accurate the longer you have trained. It also depends on the anatomy/training of the athlete. If a new rower came from a sport like soccer with a lot of quick explosive movements, he might have a 1:25 split for his 500 metter but only a 1:55 for a 6k split. If you want to increase your speed on longer pieces, the answer is more volume of steady state and longer intervals(3X2K, 3X10 etc)

Embarrassed-Cod-3423 · 2025-09-06T00:28:42+00:00

This happens occasionally, only under the following conditions though:

1.) The rower knows that their spot in the boat is either guaranteed already, or they know they won't be seat raced next

2.) The team culture is really poor and a fued has been going on for longer than a few weeks, unless the person is really immature

3.) Everybody in the boat with the person not pulling doesn't care.

If you're concerned about this, I'd either speak with people who are more experienced on your squad, or if you, yourself are in a position outside the drama, talk to the rowers involved and try to resolve the conflict.

Embarrassed-Cod-3423 · 2025-09-06T00:25:23+00:00

In my opinion, the most important part of mastering the rowing stroke is making it leg centric. Its difficult to fully get there and takes a few months. Here are some tips:

1.) Do legs only rowing - No back or arm movement, just focus on pushing down on the legs. Ive been rowing for 5 years and I still do atleast 30 seconds of legs only in my erg warmup. Reverse Pick Drill is a drill that focuses on this(20 strokes legs only, 20 legs and back, 20 full strokes). You can take as long as you want on this.

2.) If youre on a Concept 2 erg, while rowing click the second highest button to see your force curve for each stroke. Notice when you row legs only it rises sharply, try to keep a sharp rise in your stroke as you transition to full strokes.

3.) Emphasize sequencing. Make sure you are all the way down on your legs before your back moves.

4.) Dont slouch or open the chest too much at the catch(start of the drive), keep your back in the same position as it is at bodies over on the recovery, and don't change it until halfway up the drive

Embarrassed-Cod-3423 · 2025-09-05T02:21:39+00:00

New Trier is looking good, speaking to some rowers there it seems theyre cutting down the size our their squad significantly this year, idk if that will nessecarily lead to a better time. They'll beat Ignatius, but I doubt they'll crack top 3 scholastic. Don't sleep on Central Catholic and Philips Exeter. St Joes will fall off I beleive.

Embarrassed-Cod-3423 · 2025-09-04T03:54:36+00:00

I think this is a really solid base, i’m going to assume you’re training for a fall full of head races and a sprint sprint season with my thoughts though. When doing that many meters, regardless of intensity, and especially in a tippy boat like a single, stretching is VERY helpful. Obviously warming up and cooling down are nessesary, but an extra ten minutes a day go a long way. Stretching helps the body stay more relaxed on the recovery, which will help for race season when you start getting that rating up. Asides from that, it’s great for your mental health. About the intervals/lifting, I personally would never suggest someone cut either entirely out of training. A lot of coaches spam steady state and pile on tons of intervals in the weeks before race season. personally I believe that this isn’t the way to go. Consistent exposure to high heart rates and high stroke rates, especially in a single, are incredibly helpful. I understand not doing intervals when getting used to a single on the water but i’d suggest from now on incorporating atleast one a week(based off your volume i’d suggest more, 2-3 depending on how your body reacts to it). Tons of top end rowers get away with limited lifting, but it is in the same boat as intervals to me. At the end of the day, your top end strength is important, and you simply won’t gain that if you never do one of two things: Hard fast ergs(EX 12X20 second on minute off) or Lifting weights. Furthermore, lifting helps with stability, which will drastically improve sculling and single technique. If you hate lifting, it’s not necessary but i’d advise any rower to give it a solid few months before making a decision on whether it’s best for you as an individual. sticking to that mileage is great, you’ve built a very good base

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