Variables

[MPx]

Ha! Nothings for free! Its true that different energy systems kick in at different points. I "believe" that the first few strokes are effectively free, but that is not accepted by everyone. True or not, its nowhere near 15 - maybe 5. The most efficient physiologically is even pace - but its also very much a mental game so you need to pander to how you see it. Many like to start slower and neg split throughout. Some prefer a pos split - but that quickly becomes a fly and die if you overcook the start - which is a great temptation when its all feeling easy. The strategy I set out above I read about on here for a "race" situation but I found it works for me on a solo TT.

[Sakly]

Just for reference, my first 500m was a 1:34.5 at r34 and my 2k a day before was a 6:58.2 at r27. Weight was at ca. 83kg at that time and height obviously not changed

[Dangerscouse]

The best plan is the plan that works for you regardless of what 'they' say. I'm with Mike, and I find anything more than 4 or 5 hard strokes just mentally derails me as I start to extrapolate the effort required and it all goes wrong.

It sounds to me like you need to tweak your start, decide on a pace strategy, get a grip on your mental game and also try to improve your breathing.

If 1300m onwards is the worst bit, which it inevitably is, try doing 1500m intervals. You can cling on for 200m more, even if it is just barely, and that will help retrain your brain that you can cope with the worst.

It seems strange to me that you're breathing properly, but you're still gassing out a lot quicker than I'd expect with your cycling background and with a 1:33 500m.

That might be due to the initial too fast pace, or that you need to breathe a bit deeper and more from your diaphragm than your belly. Breathing in cycling is a different issue as you're relatively open to get oxygen in and CO2 out, but rowing is more constricted and will incrementally start to build up an oxygen debt and possibly more importantly a CO2 surfeit. Then your defence mechanism kicks in and you'll possibly have a controlled panic and HD.

[Tsnor]

...I was under the impression the first 15 strokes were 'free'. Even if they are psychologically tipping over desired split is hard to take, although there is a rush to be had from bringing it all back in the final stroke or two.

There are probably more good race plans than rowers. All different.

If you look at 2024 indoor results and click the plus on the right to expand each athlete, then click "check race graph" you can see every stroke they took in their 2K -- spm and split. Some are what you expect, some are surprises. The winner in this class went out super strong then faded, recovered in 3rd quarter then faded again, then took the victory with a 5:58 (01:27.1/02:56.9/04:28.0/05:58.2). Not a flat power curve at all. Second place had a flat curve. https://worldrowing.com/event/2024-worl ... concept-2/

Aside: You likely know your cycling FTP. At some point you will attempt to hold your cycling FTP watts on the rower. Be aware that concept2 watts are not the same. Expect to see 25+ watts less on the concept2 than cycle, so don't expect to hold your cycling ftp for an hour on the rower. There are threads that can explain the difference (I can't), but rowing is not cycling even though Concept2 claims the same efficiency when estimating calories.

Aside 2: You may know your VO2max estimate from your watch or cycling app. Concept2 has a VO2max <==> 2K time calculator based on measurements (lab Vo2max, 2K erg result, weight). If interested: https://www.concept2.com/training/vo2ma ... s_7MTXHi86

Aside 3: The way you get your text to look like this text instead of looking like quoted text is to properly nest [,q,u,o,t,e,=, and [,/,q,u,o,t,e,] (without the commas). The preview button will let you see if you've done it right. You can cut/paste both - nothing secret or hidden and place multiple in a single post nested any way that works logically. So you can create quote boxes for any part of any post then respond to them.

[iain]

It seems strange to me that you're breathing properly, but you're still gassing out a lot quicker than I'd expect with your cycling background and with a 1:33 500m.

That might be due to the initial too fast pace, or that you need to breathe a bit deeper and more from your diaphragm than your belly. Breathing in cycling is a different issue as you're relatively open to get oxygen in and CO2 out, but rowing is more constricted and will incrementally start to build up an oxygen debt and possibly more importantly a CO2 surfeit. Then your defence mechanism kicks in and you'll possibly have a controlled panic and HD.

The energy transfer is from the "so called" free Alactate for 7-11S to the lactic anaerobic system before transitioning to aerobic typically at maximum about 2:30 in. While the Alactate doesn't create oxygen debt itself, using it will start the lactate system ready to takeover that is NOT free. You will realise that there is a big gap between 11S and 2:30 when a significant part of the energy is being produced by the lactate system (ie creating oxygen debt). Anaerobic cannot last for more than about a minute with the difference picked up by the ramping up aerobic system. Insufficient breathing in this phase will increase the oxygen debt and the resulting acidification both makes muscles less efficient and will make you want to pant to expel CO2.

There is a big difference between 1 min and 2k, 1 min can be done mainly anaerobically so I agree that it is an aerobic issue. This could be breathing, particularly when coupled with core tiring. When I haven't rowed for a while, I actually get DOMS in my diaphragm and recently had PEMS in my diaphragm after longer sessions than recently. The issue is that the diaphragm is used to hold the core solid to transfer the power from legs to handle as well as breathing. You also mentioned that your belly is not in shape. This may be restricting your breathing as you come in to the catch. Hard aerobic work requires 2 full breaths per stroke for most of us and this is rushed at R28+ and taxes the diaphragm when performed for mins on end. If you are to have the benefit of a strong core to not leak power, you need to coordinate breathing with your stroke. It is common to start at 1 breath per stroke. This will become insufficient and you will potentially be required to breath faster than stroke allows, be unable to hold a strong core and the stroke becomes weaker. I recommend deliberately commencing 2 breath pattern in anything over 500 after you are at pace (ie after 3-4 strokes) to stop this. As said above giving seat time, some on shorter intervals at high rate (500s) to build strength and endurance in your core. THis should then allow you to use your strength and CV endurance for a sub-7.

Good luck

- Iain