2k help needed, 8 weeks to go

[Minty]

the few weeks we build up to 2k we do different speed sessions like 6x500m, 3x1k and 2x1500m.
for a personal achievement I'd really like to smash my 2k.

To smash your 2k, keep doing the base work, and especially focus on your speed session times.

Being 5'6 especially, keep your rating up high, in the mid to high 30's or higher.
Test and see what rating helps you to go faster, and practice holding a faster rating for longer.

Yes I find it hard to get power at a slow rate...when I did my first 2k test I think my rate was about 36. I feel I need the momentum to help push the power out. Thank you so much!

[Dangerscouse]

Sometimes I get nervous on the erg when doing faster pieces and freak out a bit!

This is a common problem, and getting used to the distance / pace is the best way of breaking this; experience is a great mental soothing balm. There will be occasions when this still happens as a TT is usually intended to be a new PB so nerves will always play a part, but then you learn to harness them to your advantage.

[EllenB]

Can you let us know how training is going and if you need a strategy for the 2k test itself?

[Minty]

Can you let us know how training is going and if you need a strategy for the 2k test itself?

Hi, I have actually been finding it quite difficult! The speed sessions are tough and I have found myself stopping, not necessarily because I'm super tired...I just bottle it. I don't know if it's nerves/fear. I have never experienced this in any form of training (not just rowing) before so it's been really frustrating. However, I've been doing a lot of base work and have really started to feel the benefits from it. My 2k has been pushed back a bit so I have a few extra weeks to try and get some better quality speed sessions in. I'm really unsure how to pace my 2k actually, 7:38.1 (1.54.5 split) is my current time however I want to go sub 7:30 and would love to see if I can manage sub 7:20 or at least close to it. Any suggestions or thoughts I'm very happy to hear. Thank you!

[hjs]

Can you let us know how training is going and if you need a strategy for the 2k test itself?

Hi, I have actually been finding it quite difficult! The speed sessions are tough and I have found myself stopping, not necessarily because I'm super tired...I just bottle it. I don't know if it's nerves/fear. I have never experienced this in any form of training (not just rowing) before so it's been really frustrating. However, I've been doing a lot of base work and have really started to feel the benefits from it. My 2k has been pushed back a bit so I have a few extra weeks to try and get some better quality speed sessions in. I'm really unsure how to pace my 2k actually, 7:38.1 (1.54.5 split) is my current time however I want to go sub 7:30 and would love to see if I can manage sub 7:20 or at least close to it. Any suggestions or thoughts I'm very happy to hear. Thank you!

For a 2k, close a race, the fast sessions are key. Not the basework anymore.
If you have trouble with those, you should use mental games. One thing that really can help is the following. Before you start, do a good warm up, have a plan. And now the key! Plant on your head, nomatter what! I do finish and do not handle down. Nothing else, don,t make it to complex, just that. I DO NOT HANDLE DOWN PERIOD.

[Minty]

Can you let us know how training is going and if you need a strategy for the 2k test itself?

Hi, I have actually been finding it quite difficult! The speed sessions are tough and I have found myself stopping, not necessarily because I'm super tired...I just bottle it. I don't know if it's nerves/fear. I have never experienced this in any form of training (not just rowing) before so it's been really frustrating. However, I've been doing a lot of base work and have really started to feel the benefits from it. My 2k has been pushed back a bit so I have a few extra weeks to try and get some better quality speed sessions in. I'm really unsure how to pace my 2k actually, 7:38.1 (1.54.5 split) is my current time however I want to go sub 7:30 and would love to see if I can manage sub 7:20 or at least close to it. Any suggestions or thoughts I'm very happy to hear. Thank you!

For a 2k, close a race, the fast sessions are key. Not the basework anymore.
If you have trouble with those, you should use mental games. One thing that really can help is the following. Before you start, do a good warm up, have a plan. And now the key! Plant on your head, nomatter what! I do finish and do not handle down. Nothing else, don,t make it to complex, just that. I DO NOT HANDLE DOWN PERIOD.

Yeh, it's definitely a mental thing. If my split goes higher than what I want that seems to trigger me to stop so I need to be firmer with myself and make sure I keep going and get the distance done without stopping and regardless if my split goes up for a few strokes. Maybe I just need to be told it by other people too, so thanks!

[hjs]

Maybe change the Screen, row on pace, not on average split. In most sport, also otw you don,t have that feedback, you have to go on feel much more. In the end you can,t exactly plan the outcome. If so, why would you even bother to go for it. Let that go a bit, finish sessions, and learn from them. Try to enjoy it more, make it a positive thing. We are much stronger often then our head is trying to say us

Good luck!

[Minty]

Maybe change the Screen, row on pace, not on average split. In most sport, also otw you don,t have that feedback, you have to go on feel much more. In the end you can,t exactly plan the outcome. If so, why would you even bother to go for it. Let that go a bit, finish sessions, and learn from them. Try to enjoy it more, make it a positive thing. We are much stronger often then our head is trying to say us

Good luck!

You are so right about making the sessions positive ones, I have definitely been feeling a bit rubbish after the sessions and put a lot or pressure on them which has taken the enjoyment out a bit which then upsets me further!! I need a bit of a change of mindset, thank you so much for the advice. Really appreciate it.

[jackarabit]

Eddy Fletcher warmup! 19’ 45” of everything from idling to race pace in proportions that will get you hot ready to go and take your mind off grim prepared to die. Dance with the steps what brung ya. If rate 36 is the sweet spot for power, use it, but not full gas for the middle k. At 400m to go, there is no goal and no life worthy of consideration that doesn’t include 0m on the clock, whatever the time in transit. Go tell the Spartans they got nothing on you.

[Dangerscouse]

Mentally imagine your family and friends are all stood behind you willing and shouting you on. Imagine the euphoria you will feel when you achieve your goals.

Your brain works on predictions, so start embedding good memories and thoughts of when you have succeeded and chose a mantra to repeat over and over again. Sing a favourite song lyric, poem, film quote, anything that resonates with you. Distraction is a very powerful tool for a 2k. When you dwell on the pain your bad inner voice takes over and your emotional brain will tell you to stop. I always tell myself at halfway I have done more than I need to do so it's all downhill from then on. Dr Steve Peters advocates naming your bad inner voice (Inner Chimp as he calls it) and talking to it rather than trying to wrestle with it.

Tell yourself that you enjoy the pain and uncomfort and it's not something you should be scared of it's exactly what you need to improve. I used the mantra "I Can. I Will. I Must" this really helped me as it's got a good rhythm to it. I also love repeating Tom Brady's quote "I didn't come this far to only come this far".

Reframing your mindset is important and a subtle change in your training. Don't see sessions as failures, as they are moments to learn something new e.g. when it gets really tough, how long you can hold your desired pace, what you can do better next time.

Best of luck.

[Minty]

Eddy Fletcher warmup! 19’ 45” of everything from idling to race pace in proportions that will get you hot ready to go and take your mind off grim prepared to die. Dance with the steps what brung ya. If rate 36 is the sweet spot for power, use it, but not full gas for the middle k. At 400m to go, there is no goal and no life worthy of consideration that doesn’t include 0m on the clock, whatever the time in transit. Go tell the Spartans they got nothing on you.

Yes I perhaps do not warm up enough... I get bored and just want to jump straight in. Thanks for the tips!

[Minty]

Mentally imagine your family and friends are all stood behind you willing and shouting you on. Imagine the euphoria you will feel when you achieve your goals.

Your brain works on predictions, so start embedding good memories and thoughts of when you have succeeded and chose a mantra to repeat over and over again. Sing a favourite song lyric, poem, film quote, anything that resonates with you. Distraction is a very powerful tool for a 2k. When you dwell on the pain your bad inner voice takes over and your emotional brain will tell you to stop. I always tell myself at halfway I have done more than I need to do so it's all downhill from then on. Dr Steve Peters advocates naming your bad inner voice (Inner Chimp as he calls it) and talking to it rather than trying to wrestle with it.

Tell yourself that you enjoy the pain and uncomfort and it's not something you should be scared of it's exactly what you need to improve. I used the mantra "I Can. I Will. I Must" this really helped me as it's got a good rhythm to it. I also love repeating Tom Brady's quote "I didn't come this far to only come this far".

Reframing your mindset is important and a subtle change in your training. Don't see sessions as failures, as they are moments to learn something new e.g. when it gets really tough, how long you can hold your desired pace, what you can do better next time.

Best of luck.

Wow, thank you so much for this. You have no idea how good this was for me to read. I'll take home everything you've said. Thank you so so much!

[johnlvs2run]

The speed sessions are tough and I have found myself stopping, not necessarily because I'm super tired.

What specific sessions were those?

[jackarabit]

6x.5k, 3xk, 2x1.5k

[Dangerscouse]

Wow, thank you so much for this. You have no idea how good this was for me to read. I'll take home everything you've said. Thank you so so much!

You're very welcome, the mindset of rowing can often be overlooked but it needs just as much effort as building strength and fitness. Your mind can be your best friend or your worst enemy all in the same session. It needs constant practice and it won't come really easily as your desire to quit to start with is very strong but it will change