2k Plan Of Attack?

[[old] cdViking]

My 2k times over this year of training have dropped pretty dramatically, from 6:34 on my first one to 6:25 at the beginning of racing season, to 3x2k at about that same rate during an off week in the season, and 6:23 this morning, sans a cox and incredibly tired, but I know that my plan of attack probably isn't as solid as it could be.<br /><br />I take 15 sub-goal strokes, which is probably wayyyy too many, because my first 500 is always far too fast. I then settle at about 28-30 spm, and am able to keep that at goal for about 750, before I start slowing. I take a 20 at the 1000, pick it up for the third 500, and try survive before the last 200 meters, where I dump everything I have left and go legs only at as high a stroke rate as possible.<br /><br />Its horrible planning, and I honestly think I could get my time down to about a 6:10-6:15 right now if I do it right, because I'm in much better shape than the last time I did a single 2k in good racing form for an erg test.<br /><br />Any tips? Thanks a bundle.<br /><br />

[[old] jamesg]

An answer from people who've been there will be far better, but there's no escaping numbers. A 6:20 or less means going thru the first 500 at around 1:33, then consciously drop to 1:36-7, same again and then 1:32 for the last 500. This might be a little less painful than flying and dying, and maybe a bit more fun.<br /><br />These paces mean upwards of 400 W, and unless you are very large you'll need to stick at around 12.5 W/stroke, and so pull 36 to start and 32 for most of the piece.

[[old] cdViking]

I would say I'm pretty large (6'6", 215), and at the end of just a single 2k, its always my lungs that burn the most. My legs kill me after I'm finished, but its usually my lungs, so I usually try bring the stroke rate down and keep solid ratio, as opposed to jacking it up.

[[old] John Rupp]

When you say lungs, does this mean your breathing is the limiting factor?

[[old] bhutz]

I have to chime in here and disagree with jamesg. While I understand the concept of that race plan, that variation seems way to large to be optimal. The difference between 1:33 and 1:36 is 10%!!! (by wattage)<br /><br />My last 2k(which was several months ago at this point) was just over 6:20 as a 6'1" lightweight. All 4 500s were within 0.5s of my average and stroke rate was 30-31 except for the first 5-7strokes and the last 20.<br /><br />As for the first 500m being that fast. There are many that do so(take a look at the stroke data from crash-bs) and for me I suffer if I go out that fast and end up slower overall. 2s under average for the first 500m is fine if you like that approach, but if it causes the 2nd and 3rd to be 2s over average it was too fast.<br /><br />The bottom line is that you really have to just experiment a little and see what works best for you. For example you could try and do one even/negative split 2k and see what happens. Do a few strokes to get moving and then settle to 1:35 for the first 1000m no matter how easy it feels and then have at it for the last 1000m. You could also try rating 34-35 for the whole 2k and seeing what happens, or picking a progression such as jamesg suggests and sticking to it.<br /><br />Everybody is a little bit different and what training you have been doing and how your body works best will determine the best strategy for you.<br /><br />Good luck.<br /><br /> Ben

[[old] John Rupp]

I also need to have a little reserve the first 500 meters, and not having to slow down.<br /><br />Usually the 1st 500 meters is the slowest, and each one gets a bit faster.

[[old] Pete Marston]

I've raced a lot of 2k's over the past 3 or 4 years, including a good number at under 6:15. I've paced them in a lot of different ways too. I don't think the "French" pacing method that JamesG describes works well when you get down to these sort of splits, certainly not with split differentials as big as he mentions. My optimal 2k race plan is to do a few hard strokes to get the split right down, settle into the pace I want. Usually that will slow a little over the next 1500m or so, then give it all to the end. I've rowed a 6:11 twice, the first time pulling 1:24's inside the last 100m, and the second pulling only just under the average at the end. Whatever, I like to have a sprint finish left in me at the end. I also think you need to learn how to rate higher in a 2k. You just need to lighten off the drive very slightly, and then increase the rate (depending what your stroke length is like either by shortening the stroke slightly at the catch, and / or speeding up the recovery slightly). My favoured rate through the middle of a 2k is around 34. Little faster at the start, and as fast as possible at the end.

[[old] jamesg]

That French protocol said, to set up your 2k race strategy, do a hard 500 test 2-3 days before, then pace the 2k at 92, 88, 88 and 91% of the 500 speed. It was for very fit oarsmen racing on water. No idea if it's still in use. <br /><br />The large differentials with respect to both the 500 (around 30% less power) and also internal (92 > 88% is 12% less power, tho +/-6% with respect to the average) seem to be designed to:<br />Avoid having to do 2k tests (for oarsmen at least in my day, doing a full course was very unusual - the river was full of tugs and barges etc and anyway it's hard work);<br />Drum in the idea that when you race you may have to do something you've never done before, so always have something in hand;<br />Keep well in mind that 2000m is a very long way (I need binoculars to see the far end, and can see the earth's curvature);<br />Blast off to get the endorphines circulating as soon as possible to kill pain and warm up thoroughly (you often have to wait a long time on the stakeboat);<br />Get into a good place from where you can see the opposition;<br />Then slow down, and not fall into the 500m trap of feeling this is easy;<br />Cruise for 1000-1200m so that your technique and length produce their due effects;<br />Be able to sprint if necessary;<br />Have plenty left at -500 to do what's needed: maintain style and length, pull a bit harder and faster, and possibly kill all the other crews.<br /><br />Quite clearly stroke does not want to kill his own crew before the line, if that happens we lose by about ten lengths.<br /><br />I've used it only a few times on the erg, and certainly not at 6:20 level, but found it works very well for racing, and is great fun without too much pain. It lets us use our killer instinct to as much effect as possible. It's amazing what can be done in the last 500, which is where the racing happens.