10 Week Winter 2k Racing Program

Please email laura@RowEngineRm.com or call 646.838.1841 for more information.

Do you want to achieve breakthrough results during the 2020 winter 2k race season?

This program is for high school, college or master rowers to go beyond raw athletic talent and learn how great athletes think and thrive. Your goal may be to PR at a local race or the World Indoor Rowing Championships. Either way, this customized training program is for you.

Learn how to build your aerobic engine, strengthen your body, prevent injury, fuel your performance with sports nutrition, keep your head in the game and Coach Chris Ives will share his 2k strategies that have landed him on the podium holding the hammer at the World Indoor Rowing Championships.

After this program, a 2k test will no longer be a dreaded experience. You will learn to:

  • Get out clean and sharp and take advantage of the creatine phosphorus anaerobic phase,
  • Manage anaerobic system to reduce lactic acid from taking hold when closing the deal,
  • Float your splits down to YOUR race pace and learn to lock in YOUR numbers,
  • Find flow and efficiency through technique,
  • Strategies for staying positive, keeping a cool head and quieting the voices of doubt, and
  • How and when to empty the tank and close the deal.  It is a slow turn of the screw.

10-Week Training Program Includes

1. Small group kick-off clinic Sunday, December 15th, 10am-2pm

2. Five (5) in-person, 1 hour, private sessions at EngineRm with Chris Ives

    3. Ten (10) week personal training plan

    • 5 erg workouts/wk
    • Strength & injury prevention plyometrics (20 min 5x/wk)
    • Suggested lifting program (2x/wk)
    • Dietary guidelines

    4. Ten (10) weeks of remote coaching 

    • Each week, Coaches Ives will review the results of your erg workouts to monitor your progress.  [Note: You must wear a heart rate monitor and use Erg Data to upload your workout metrics to your Concept2 logbook.]

    5. Your personal 2k strategy

    • Know your numbers

    6. Clear race day jitters small group clinic Sunday, January 12th, 10am-noon

        Collections: 2k Coaching

        Type: Program

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