New online Row competition opened this week

I need to shave 2 seconds per 500 off my 2K time in 3 weeks (last week is taper). Should I repeat the 2 week cycle you gave me a few weeks ago? Two week cycle. Week 1: Attack: 6x500 2'r Control: Standing Zerg Control session. Power: 6x500 1'r @20 Taming: Standing Zerg Taming session. Race: 2k TT Week 2: Attack: 6x500 1'r Control: Standing Zerg Control session. Power: 6x500 2'r @20 Taming: Standing Zerg Taming session. Race: 2k TT

Following a strapless 5k I decided to try rowing with loose foot straps. I was encouraged to do this as a training technique years ago when i was in a boat crew and I forgot what difference it makes. There's a huge temptation to strap in your feet as tightly as possible, but it's really not necessary. Just looping the straps loosely over the bridge of your feet - literally just enough to stop you flying backwards off your seat - gives you so much flexibility and power if your technique is right. Does anyone regularly train like this, or has anyone else even tried it?

Hi - I'm new to erg and a bit out of shape at the moment - is best way to get started to jump in to the workouts and follow the beginner recommendations? Thanks!