1k Training

[stecson]

I've been rowing for about 2 weeks now... never had any kind of formal training, but just experimenting on my own. I think I have a semi decent technique and figured for my first goal will be doing a 1k competition. I just started doing the pete plan on Monday and am finishing off my first week today. Would this be an effective training strategy for a 1k or should my focus be on different things? my training this week was the following.

Monday: 500m intervals ~3 min rest between
Tuesday: 10k easy/steady 25spm
Wed: 10k easy/steady 25spm
Thursday: 1000m intervals ~5 min rest between
Fri: 10k easy/steady 25spm
Sat: 10k hard

so basically not knowing anything and reading the forums I just want to get a general rule of thumb for pacing, training strategy, deloading prior to the event if that is needed? It will probably be first week July.

[badocter]

The Pete Plan mixes up a lot of different sessions and is effective for improving times on all the standard distances, so it is fine for training for a 1k race. I suggest you have a look at the challenges on http://www.c2ctc.com - today is the last day for the 5k challenge -- next monthes challenge, the 30' starts tomorrow. The point of the CTC is to encourage participation in the sport and a bit of fun, so please join a team (this is where I make a shameless plug for Free Spirits )and start posting times.

Pete posts on the UK forum, so you'll get more Pete Plan feedback there.

The normal rule for pacing is "Paul's law" which is add 5 seconds to the pace for every doubling of distance -- this assumes a certain balance of anaerobic/aerobic capacity.
From your 500m and 2k, it looks like you could pull a 1:41.4 split for a 1k based on the more complicated Thomas' pace predictor:
http://www.freespiritsrowing.com/conten ... -predictor
That is 500m+11, which indicates you have more anaerobic power than aerobic endurance. With training, you'll see that difference come down to somewhere around 500m+7.