TheTIR 2k Program is for the Rower who desires to improve their 2k time through the support of the TIR community. Many people fall in love with rowing and want to become the best they can be at this benchmark distance.
A 2k Training Plan is a systematic and progressive program to allow a Rower to achieve his or her full potential in the 2k for Time. Training is distinct from “exercise'' or “group row'' in that the goal is to maximize performance in a particular aspect of rowing (as opposed to being active simply to promote good health, maintain acceptable body weight, etc. – admirable goals, but below the expectations of the serious Rower).
The TIR 2k Training Program is a 3 month (13 Weeks) individualized approach to improving your 2k time. You will receive direct guidance from Jobie and full support from all Instructors and Crew members. There are just a few requirements to participating:
1) Attend a 2k Program Orientation class (1 Hour) or meet with Jobie individually.
2) Unlimited Membership
3) Adequate technique suitable for high intensity rowing
The responsibility of determining wether or not your current technique is suitable for a high intensity program is solely that of Jobie Frisby, owner of TIR. We believe in consistency of safe movement before adding intensity.
1) The workouts should be performed exactly as prescribed, with the exception being that the order in which the weeks workouts are completed within the week
may be altered. Just because you feel great one day, do not row at a higher rate or pace than what is prescribed. This is a program, not a single workout. Also, be sure to program each workout into the PM so that you receive accurate and consistent results.
2) Workout paces are calculated for a balanced Rower in regards to strength, skill and endurance. Therefore, some workouts will be more difficult than others for yourself. This is desired, requiring you to work harder in the areas that you need the most improvement.
3) The workouts prescribed are a minimum amount of work. You may supplement the program with other exercise/activity based on your current activity/fitness level. It is highly recommended that you do not do any additional overspeed (sub 2k pace) erging other than what is prescribed.
4) Measurement is Motivation! Print off the TIR 2k Program and record your results to help motivate you by seeing the progression you are making. FYI: Print in landscape to allow entire program to be on one page. You may not be able to print in landscape from mobile.
5) The TIR 2k Program may be repeated consecutively, up to three times per year. It would be wise to take a month off between program cycles to ensure readiness for the next cycle.
6) After completing the TIR 2k Training Program you will have scores for all the Standard Benchmarks in which TIR and concept2.com tracks.
There are four different workout types (all examples below are of a 7:30 2k Time):
1) Aerobic/Strength Endurance (ASE)- Continuous, without any rest, and build your aerobic and strength endurance through a steady increase in time duration and stroke rating. Halfway through the program, the time duration and stroke rating of these workouts will peak and then begin to steadily decrease. During this decrease, you will be repeating previous workouts, improving upon previous results. This small taper in volume is important to allow for an increase in intensity and volume within other workouts leading up to your final 2k Retest.
Example ASE Workouts:
22’ @ 17 s/m for Distance
24’@ 18 s/m for Distance
26’@ 19 s/m for Distance
2) Intense Aerobic (IA)- Also continuous, however, since no stroke rating is prescribed, a much higher rate/faster pace can be achieved. This results in a much more intense workout aerobically. For time-based workouts, a goal pace will be prescribed. Attempt to be consistent and finish as close to the goal pace as possible. This will ensure an appropriate intensity is met. For distance-based workouts, no pace will be prescribed. This allows you to learn appropriate pacing through experience. Strive to be as consistent as possible across all intervals. Plan and execute a faster pace when the same workout is repeated later in the program.
Example IA Workouts:
5k @ 2:07
6k @ 2:08
30' for Distance
10k @ 2:13
60' for Distance
3) Anaerobic Threshold (AT)- Interval-based, overspeed work. Through incorporating rest intervals, these workouts allow you to row right at, or just faster than, your current 2k split over a distance greater than 2k. This allows you to become more familiar with your 2k pacing and to also push faster over time. Known as the ''overload principle'', you must routinely push yourself to and past your current limits to force your body to adapt. The same info. regarding prescribed/no prescribed pacing applies to AT workouts as IA.
Example AT Workouts:
8x500m @ 1:51
5x4’ for Distance
250m-Pyramid @ 1:54
4x1k @ 1:55
4) Anaerobic Max (AM)- Also interval-based and should be the most intense workouts of the entire program! Performing these allows you to become familiar with and build upon your ability to have a fast start and sprint to the finish line. Push yourself while staying consistent between intervals. You will only perform these workouts once near the end of the program.
Example AM Workouts:
8x1’ for Distance
10x100m @ 1:30
Warmup and Cool-down
Your warmup should be adequate enough to ready you for the workout at hand. Also, your cooldown should allow for a gentle return to a lower heart rate and relaxed state. In general, the longer the duration of the workout or intervals, the shorter the warmup and cooldown may be. Adversely, the shorter the workout or intervals, the longer the warmup and cooldown should be. We recommend the following minimum time frames for both warmup and cooldown:
1) Aerobic/Strength Endurance- 3 minutes
2) Intense Aerobic- 5 minutes
3) Anaerobic Threshold- 8 minutes
4) Anaerobic Max- 10 minutes
5) 2k Test Days- 12 minutes
As far as what to do during warmup and cooldown, focus on having fun and perfecting your rowing stroke, all the while, increasing your pace and stroke rate to meet the requirements of the upcoming workout. Practice partial stroke lengths, as in Body and Arms, 1/2 Slide, Legs Only, etc. Play a game. Both, Target Training and Darts, are great training tools to develop a more consistent stroke. Stretch. Use the Training Glossary to come up with new drills. Basically, it is a personal choice in how you choose to warmup and cooldown, just don't skip it. Your body will either reward or punish you based on your decision.
In general, you should perform the workouts in the order that they are displayed. However, often it will make little difference. It is more important to base the order in which you perform the workouts with your other activity. For example, if you lift weights and your legs are fatigued, it may be best to perform that weeks least intense workout to support recovering well.
The TIR 2k Program is designed to be a minimum, 3 month (13 week) structured plan. Obviously, you should make every effort to complete all the workouts each week. But, life happens. You may experience a lack of ability to perform the workouts beyond your control. Family emergency, sickness, etc. To stay on target of completing the program in 13 weeks, you may skip the occasional workout. If you do so, be sure that you choose the least intense workout available that week to skip. If you are unable to row for multiple workouts, as in you're sick for a week, it is recommended that you simply extend the program by a week.
Order of Intensity: AM>AT>IA>ASE
At the end of 13 weeks you will retest your 2k. The Program calculates a goal pace however, if you are confident you can hold a faster pace, GO FOR IT!! If needed, use the Pace Calculator from Concept2.com to determine a goal pace.
There are countless 2k pacing strategies. We will discuss two below:
1) With or without a Sprint Start, hold your goal pace the entire race until the last 500m. With 500m remaining, start to build, increasing pressure and rate steadily, with a Sprint at the end.
2) Another popular 2k strategy is described below:
Start: Sprint Start, plus 5-10 Power strokes at a predetermined rate
First 500m: Settle into Goal Pace +1 second
500-1500m: Hold Goal Pace
1500-Sprint: Hold Goal Pace - 1 second
Sprint to the Finish (final 250 meters or less): Sprint!!! (max pressure and max rating)
Be confident that you have put in the work required to meet/exceed your goal pace. If either strategy is performed as written above, you will surpass your goal pace and achieve a new 2k PR!
We hope you truly enjoy your experience with TIR's 2k Program and that you always exceed your goal pace!
Q: Why the 2k?
A: 2k for Time is the biggest Benchmark in both indoor and outdoor events. It is the Olympic distance of on-the-water rowing and the distance with the most participation at indoor regattas or races. Also, physiologically, it promotes building strength as well as endurance since it is a relatively short distance.
Q: When is the 2k Program Orientation?
A: Group Orientations are regularly scheduled at the beginning of March, July and November.
Q: How are the workouts different from those of Group Row?
A: The program as a whole is designed with a focus on the progression of skill, power per stroke and metabolic conditioning required for the 2k. The individual workouts support and expand upon this focus by prescribing specific paces and rates based on the current abilities of the individual Rower. You will not see any “Cruise” paces prescribed here but rather exact pacing, as in “2:38/500m”. There will also be less variation in workouts since we have a specific goal in mind. You will repeat quite a few workouts throughout the program, seeing improvement along the way.
Q: How much will my 2k improve?
A: Too many variables exist to be able to give a direct answer, including but not limited to: current level of skill in rowing, current level of fitness, commitment to the program, and many other unforeseeable circumstances. The most important aspect to understand is that your 2k Time WILL improve after each cycle if performed as written. Also, know that the biggest performance improvements are experienced in the first few cycles.
Q: When will I complete the workouts?
A: Your 2k program workouts will be completed during regular Group Row. You will simply perform your personal workout while the class performs the Daily Workout. There are no harsh feelings on either end since we are all here to better ourselves and have our own personal goals. Additionally, if you have access to an erg away from TIR you are welcome to complete your workouts there of course!
Q: How are the workouts scheduled?
A: There will be 3 workouts per week. They can be performed as your schedule allows.
Q: What if I can’t complete all the workouts in a week?
A: All the workouts are important and you will not maximize your performance gain without executing every workout. However, life gets in the way at times, and there may be a time when you literally cannot complete all the workouts that week. If you miss a workout one week, do not attempt to make it up the next week. If you attempt to fit it in, your performance on the other workouts may suffer. Some workouts are more important than others so if you have to choose a workout to miss you will know which to choose after you learn the full program details.
Q: Can I still perform regular group workouts?
A: Yes, you may still perform regular group workouts in addition to your 2k program workouts. However, you must be selective about when and what group workouts you perform. For example, it would not be advised to perform a group workout that has a lot of sprints within it if you are expecting to perform a 8x500m the next day. Be smart with your training and you will be rewarded handsomely.