Hey guys, I was just wondering if anyone had a good plan for me to ease my way back into my normal volume. I had been doing a few hours of erging per day (25-30k) until mid-August, when I PR’d on my 2k. I took a few days off and was going to get back into it until I sliced my finger off on a stray piece of glass. I think I’m finally ok to train again and I was hoping for a plan on how to get back into training, especially because school crew is about to start. Also, how long will it take for me to get back to the fitness I was previously at 2 weeks ago?
Presuming your fitness was based on more than 2 years of training, you’ll get back within 6 weeks. So here’s my plan for coming back…..
Day 1 – Row 30 minutes 18-22 rate. Don’t worry about the split. Record distance
Day 2 – Intervals 5 firm/5 light x 5; 10/10 x 5; 15/15 x 5; 20/20 x 5 and if you feel good 30/20 x 5 (yes less rest at 30 strokes). All x 5.
Day 3 – Row 30 minutes .Record distance. Try to beat your Day 1 time.
Day 4 rest
Day 5 – 3 x 2k at rate 24-26 Step up at 1km to 26. 5 mins rest in between
Day 6 – Row 30minutes, record distance.
Day 7 – rest
Week 2 – Repeat Week 1 trying to beat scores on each day.
Week 3 – increase long rows to 45 minutes. Add your choice of UT1 training twice in the week. Keep 2 days rest.
Week 4 – repeat Week 3 but remove 1 rest day. Add in 6 x 500m at race pace with 2 mins rest.
Week 5 – increase long rows by 15 minutes.
Week 6 – do a 2k and see how you go!