The psychology of the 2k race

[jamiep123]

There's a bit of background here but there is a question at the end.

I first started rowing on the water in 2005 when I was 33. I started indoor rowing in 2006 as it was a quicker path to racing and I wasn't relying on anyone else. My aim was always to complete 2k in under 7 minutes and after a few near misses I got there. I competed at the British championship in 2006 and finished in 6.53. I competed again in 2007/2008 in about the same time then again in 2013 when I finished in 6.43. I stopped competing after that for a while and decided to compete again at BRIC this year. My aim is still to finish in under 7 minutes. I entered BRIC on 28th August and the next day completed 2k in 7.23. Not much to worry about there as I hadn't completed 2k in a couple of years so wasn't sure what I could do now. I started training using the Pete plan. On 1st October I did 7.03 for 2k then on 1st November I did 6.56 which I was happy with. If I can do that with a month left before the race I must be able to do 2k in under 7 minutes on the day? Then I looked at the split times. Everything was 1.44, I had actually got slower and the SPM stayed at 29 all through. I never had the belief to increase my rating or pace for fear of burnout. The desire to complete in under 7 minutes got the better of me and I just made sure that happened rather than get the quickest possible time. In football terms I settled for a 0-0 rather than trying to win. In all my training sometimes I have set off too fast and had to stop or drop off the pace. Other times I have gone quicker and maintained the pace. None of that bothers me as it's training but when it comes to the 2k I can't seem to land it correctly between giving everything and not burning myself out with 300-500 metres to go so I can't finish strongly.

Has anyone else experienced anything similar?

Thanks for any replies
Jamie

[MPx]

If you're tickling a PB in any distance TT you are as likely to overdo it as you are to sell yourself short. Overdoing it is a disaster - effectively no score - selling short is "better" as you get a result ...and you've learnt that you can go faster next time. Obvs best not to sell too short but a good race strategy can help there based on training results. You know now that you can do steady 1:44s - excellent. Start faster but only 1:43 to 500, let your pace drop to steady 1:44s through 1500 - you can have confidence that will be comfortable, then start to ramp it back up say 100 each at 1:43/2/1... and then whatever you can manage. Only if your last 200 is in the low/mid 1:30s will you have sold yourself short - whereas if you struggle to hang on 'til the end you'll know you're at your limit.

[Cyclist2]

Has anyone else experienced anything similar?

Only everyone who's ever done a 2K erg race!

My goal for a race is to know what pace I want to hold (through lots of training and a few tests), then try to do that. If I feel good, I'll pick it up a little in the middle to end. If I don't, then I'll slow it down. The idea is to finish, but with an empty tank. If I'm in a close race with others, that will motivate me to go a little deeper (there is always more), but usually I just race my own race, trying to beat my last test time.

Good luck!

[iain]

I am no expert, but in the thrill of a race you will tend to go off too fast, so settling back down to 1:44s makes sense. (Most people start way quicker as adrenalin makes this feel easy, then they notice the race start having made their initial average poor, so they keep pulling below target too long, so what I mean is settle to 1:44s when your head calms enough!) Personally from 600 or so I am unlikely to overcook it as it hurts and you can see how far you have to go. Then in the second half you will almost certainly not go quite as quick as you could, here I would control on rating and not let this go too high, but try and keep the strokes strong. Then you can push last 500, not all out, but not saving anything. With 1 min to go you can finish some how so accelerate to higher rating, then for last 200 give it everything. Your legs may stop working, but you can maintain the pace with mostly back and arms if required, essentially if you cross the line going quicker than before you pushed at the end you could have gone quicker so slowing at the end shows you have got it right!

[Ombrax]

I'm not a racer, but in the context of the OP's question it occurred to me that one question is this:

Come race day are you purely racing against yourself, or are you racing against others? IOW, will you change your pace depending on what you see the other "boats" doing, or do you just do your thing and let the chips fall where they may?

[jamesg]

I can't seem to land it correctly between giving everything and not burning myself out with 300-500 metres to go so I can't finish strongly.

For 2k, which is a long way, we need a specific strategy. I used a protocol devised for 4- crews many years ago. It beat the blast-off-and-hope method every time:

- develop style and endurance
- taper the week before racing
- one or two days before race do a 500m test
- on the day warm up well
- go off at 110-111% of 500 test pace (so if test 1:30, 1:40 fastest)
- counting down, at 1600-1500m cool it by another 2%, however easy it feels, it soon won't
- when you get to last 4-500 either move up or cruise, as to needs (win or TT).

You'll need a training plan that details what to do in the last month or so: there will be short work at around race pace. I used the Interactives.

[jamiep123]

Thanks for all of the replies. There is very useful information in all of them that I can use to work out my race plan. It's a relief to know I'm not on my own trying to work out the best way to do a 2k race

In response to the point about will I race other rowers or do my own thing I need to do my own thing. I've been caught up before racing someone else too early and been left in the dust. If I'm close to another rower with 200-300 to go then I will take them on. Most of all I want to set my own plan then stick to it and see if I can overtake someone close to the end.

[Dangerscouse]

Has anyone else experienced anything similar?

This could have been posted by me it's that similar!

Racing and training are really different so don't worry too much but your training is definitely going in the right direction and you're capable of a sub 7.

Everyone's got a plan, until they get about halfway into a 2k race, as there's a very thin line between the glory and the gory.

[MPx]

Everyone's got a plan, until they get about halfway into a 2k race, as there's a very thin line between the glory and the gory.

[H2O]

Come race day are you purely racing against yourself, or are you racing against others? IOW, will you change your pace depending on what you see the other "boats" doing, or do you just do your thing and let the chips fall where they may?

Looking at other boats is a bad idea since it detracts from your own effort. Get the best out of yourself, then see where the chips fall.

[Ombrax]

Looking at other boats is a bad idea since it detracts from your own effort. Get the best out of yourself, then see where the chips fall.

Perhaps, and as I said above I'm not a racer, but surely being aware of the competition and using that to both plan the rest of the race and provide motivation must come into play for some. Don't OTW coxswains keep track of the other boats?

Final comment: when I'm on the bike climbing a tough hill at my limit if a local dog suddenly appears on an intercept course I magically find a burst of energy I didn't know was there.

[jamiep123]

My feeling is to row my own race then with 200-300m left if I can catch the rower ahead of me then I will ramp it up to get past him. It is a race after all but there's a trap I could fall into here. I'm going from doing most of my training in my garage on my own to an arena with the noise, the people, it's a race against other people whereas I'm usually racing against the clock. I can't afford to get caught up in the emotion of it all and chase the person ahead of me from the start. They could leave me in the dust. I did go to a local gym on Friday to get used to other people being around but unfortunately it was quite quiet. I am competitive and enjoy the whole experience of racing but I know my limits and realistically what time I can finish in. If I'm getting chased down in the final stretch I will give everything to keep ahead.

It's an interesting dilemma to race from the start or keep to the times your training has indicated the race can be completed in. I go for the latter until the later stages then see if a race is on.

[jamesg]

Usual dilemma, hare or tortoise; so train to be a hare, but act like a tortoise.