Steady state pacing

[cflrules]

Just wanted to revisit this (and thank you for all the posts!). I ended up at a 6:52 for my 2k test last March (320 w).

Winter training is starting soon, so back to doing steady state. The formula of 50-55% of 2k wattage (320w * .55 = 176w) for steady state should be a solid goal I'd think? Would like to get my 2k down another 10 seconds or so by March '25.

I'm also going to do some harder short pieces (2 per week). Did an 8x500m w/2:30r last night - 1:41.1/500m.

Hope you all had a great on water season! Were any of you at the NWIRA in Kenora this year?

First of all, well done sub seven is a major milestone, BUT you actually ended up at 6:51

Don't get too rigid re the steady state pace, but definitely use this to start with. If you don't feel after a good amount of time (specifics of timing tbc, but at least eight, maybe ten weeks) that it's working make sure to try something else eg more grey zone or a little bit faster steady state pace.

Thank you I appreciate that!

I find if I do my SS (15mx4 w/1r) at 160w (50%) I feel fine after - and the next day. Bumping up to 176w (55%) I end up quite tired and feel sluggish after. Also, my HR seems to jump over 150bpm at 176w - near the end of the piece. Obviously with improvement and fitness the wattage will increase, but will need to do a 2000m test for that.

How are things across the pond?

[Dangerscouse]

I find if I do my SS (15mx4 w/1r) at 160w (50%) I feel fine after - and the next day. Bumping up to 176w (55%) I end up quite tired and feel sluggish after. Also, my HR seems to jump over 150bpm at 176w - near the end of the piece. Obviously with improvement and fitness the wattage will increase, but will need to do a 2000m test for that.

How are things across the pond?

Good to hear that you've got a grip on what works for you rather than slavishly following what people say you should do.

Just enjoy what you're doing as the steady state is a means to an end, rather than an end in itself, but you seem to have mastered that already.

All good over here, apart from a slight muscle pull in my back, but that's part and parcel of exercise. The slightly annoying thing is I didn't even do it when I was rowing.