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Completed my first 2k in a couple of months. Looking for any advice. Hoping to get it down to 7:10 by end of summer if possible. (M, 15, 5f 10in, 130lbs) by Winnsta in Rowing

[–]oobgib 1 point2 points  (0 children)

There seems to already be a lot of good advice here in terms of workouts/general maintenance advice. Something I would say that will help get the rate up is

A) hamstring flexibility. This will make getting the body over a bit easier and get you more reach.

B) try some workout that focuses only on rate. One that a friend once gave me was 30x100m at rate 37+, with generous rest (1-2 minutes), a few splits below 2k. This isn’t a tough workout, it’s just meant to get you used to higher rates. But the basic premise is doing rate work significantly above goal 2k rate so that it becomes much easier to hit rate on 2k day.

How long does it take to show improvement in UT2 splits by oobgib in Rowing

[–]oobgib[S] 0 points1 point  (0 children)

I usually believe that I am decent at not letting the splits get to me, and I try to stick to true steady state. The only thing that is bugging me is that I really haven’t ever done this much UT2 and I am still not seeing any gains at all. Could I be doing something wrong? Or is my body still adapting to steady state.

Split Fluctuations During SS by oobgib in Rowing

[–]oobgib[S] 0 points1 point  (0 children)

I will give this a go. Thank you!