Newbie gym member daftly enters 2000m race

[fink]

As the title says, Im fairly new to the gym and very new to rowing. Until now I've been mainly running, cross-training and doing weights for just my major muscles (not too much core stuff).
My local gym is having a staff v members competition and when one of the instructors saw me rowing she asked if I'd enter, which I have done. Thing is, I know nothing about rowing and how I would train for a 2000m race. Its on December 6th at 7pm so I dont have much time to train (I work so will only be able to get 45mins-1hour per day).
So firstly, how should I train and secondly, one the day, what should I eat and how long before I race should I eat?
Also, what sort of time should I aim for, and what should my stroke rate etc. be?

Im not the biggest guy around so Im quite chuffed that they thought I should enter and so I feel that I should put some decent effort into getting the members team some points!

By the way, Ive looked at the C2 website and have printed out the stretches and have looked at good stroke technique.

Many thanks for any advice and help

[PaulH]

With so little time left you're not going to get any fitter, so your best time will come from 2 places - getting your technique as efficient as possible, and learning what a 'doable' pace is.

For technique concentrate on the basics you'll see from the C2 site, i.e. separation of legs, back and arms, really concentrating on the drive with the legs, nice straight back, etc.

To know your pace try a 2k tomorrow going as fast as you can to set a guide time. Don't forget a warm-up and warm-down too! Then take a day off (you can still row or do whatever else you'd like, just not too hard)

The next day do 8x500 at a couple of seconds faster than the pace you set for the 2k (if you don't quite manage 2 seconds faster don't worry). Take another day off, then try another 2k. This time use the projected time feature, trying to keep your projected time just inside what you previously did for the first 1,200m. After that start to wind it up, going to a full sprint at around 250-300m to go.

Repeat that sequence until you run out of time. Instead of the 8x500 you can do 4x1000 at around your target pace for variety.

Remember, this isn't a plan for getting fitter, and I certainly wouldn't follow it for long, but it should get you to understand where your current limits are. I'm sure someone else will chip in with another idea, so listen to what they say and make your own mind up

Cheers, Paul

[Citroen]

What can you do for 2K now?

http://www.concept2.co.uk/forum/viewtopic.php?t=5409 is a possible training plan, although you'd only get a couple of turns round it. Concentrating on the intervals rather than the long steady distance is all you can really do.

Don't eat for three hours before, you don't want to redecorate the gym floor.

Stroke rate is normally high 30+ for a 2K test.

http://www.concept2.co.uk/forum/viewtopic.php?t=11896 is a good read.

[fink]

Well today I managed 9'00" with resistance at 6. This really took it out of me for some reason. I did stretch before, tried to keep the stroke rate above 30 (mainly 31-34) and concentrated on technique. My legs were very sore once I hit the 2k and my arms were OK, so Im hoping that this means that Im rowing correctly.

Thanks for the links. I'll look at the plans and see what I can fit into my little time at the gym each day.

One thing I have noticed is that I row better with music on my Ipod, and I didnt have this with me this morning. So tomorrow morning I will keep with 6 resistance and whack on a bit of trance that keeps my strokes at about 33-34per min and see what happens.

I noticed on some other threads that people mention using the /500 meter to maintain a consistent stroke, but they may vary this per 500m. Should I do this? i.e. 500@comfortable, 500@raised effort, 500@ comfortable and then the alst 500 just give it all ive got.

[igoeja]

Stretching is a questionable activity. In study reviews, the conclusion is often that one can't recommend stretching, but then again, one can't discount it. My own take, from reviewing studies, is that stretching for thighs might be okay, but do not stretch your lower back, at least during pre-exercise.

[PaulH]

There are two main ideas for pacing a 2k. The first is just to row at your target pace for the entire piece (i.e. consistent splits), and empty what very little you have left in the tank over the last couple of hundred meters. The second is to go out a little faster than your target pace for the first 500, take the next 1k a little slower than your target pace, wind it up again for the last 500, and of course empty the tanks again at the end

Which you choose is a matter of taste - the difference between the different rates shouldn't be huge (2-3 seconds per 500m) so it's not going to make a huge difference one way or another, so do what feels right for now. The key thing is not to go out hugely fast because the first 500 feels easy, because that makes the next 1500 a lot harder! Personally I prefer a steady pace, but as I'm rather slow take that for what it's worth!

I also wouldn't worry too much about your stroke rate. Particularly if you're starting out in rowing the most common way of upping your stroke rate is by messing up your stroke, which will generally slow you down. Basically row at whatever feels comfortable to you in a range between 24-32.

[fink]

Thank you people

I'll stick to leg stretches from now on. To be honest, I always run well without stretching too much but I thought I'd stretch just to do things as recommended.
I quite like the idea of the first 500 at an above average rate, and then taking the 1k a bit easier so that I can give my all in the last 500.

[Ray79]

I quite like the idea of the first 500 at an above average rate, and then taking the 1k a bit easier so that I can give my all in the last 500.

No part of a 2km is easy (definitely not if it is a racing 2km)

The first 500m is getting off the line and settling to your target pace, the middle 1000m is about consolidation of that and the last 500m is about picking it up and going for the line.

If you do your first 500m at 2km pace -1 secs, then the middle 1000m at 2km pace + 2, you will have to do the last 500m at 2km target -3 just to equal your time. Very few people are capable of dropping their final spilt by 3 seconds for the final 500m of a race.

Best to go out for 3 hard strokes, settle to race pace over the next 10, sit there til 1500m gone and at the 500m mark start to crank up the power a bit (the rate can rise as well).

[ancho]

Remember to warm up well before your 2k, at least 15 min, with several burstouts at race or sub-race speed (e.g. 3*10 + 1*15 + 1*30 strokes)

[jamesg]

So firstly, how should I train
Long slow for at least ½h at a time, where slow means 70% HRR.
Rating as to your height, between 20 and 24.

and secondly, on the day, what should I eat and how long before I race should I eat?
Normal and 2-3hrs before

Also, what sort of time should I aim for, and what should my stroke rate etc. be?
Rating depends on your height and length. Many race at 30, 25 is good enough for me.
Time depends on your technique, height, weight, age, fitness, sex. If you're fit you should be able to race at 3W/kg, even at my age (66). There are some who race at 5W/kg, but that's not far off Olympic level.

My main tips are:
pull long strokes, otherwise the boat doesn't notice and won't move.
go slow: the tortoise won because the hare blew up and so will you unless you note that 2k is an awful long way.

[fink]

Thanks for the latest replies

Some stats for you, as I never thought to give them: Im 70kg, about 5'7" and 30 years old.

Well I've done 3 x 2k over the past 4 days (with dampner on 6) and not done better than 8'25". Ive noticed that Im getting tired quite quickly (800m and im starting to feel like giving up) and this is probably due to the fact that my spm are ranging 32-35. I will concentrate on getting them down slightly.
I've also realised that Im using my arms too early (if that makes sense). Im concentrating on making sure that my arms only begin to bend once my legs are fully stretched.

One thing though, Ive never felt in better shape and I think Im becoming quite addicted to rowing!!

[jamesg]

Your 8:25 (pace 2:06, around 170W) is fine for training, you're already well above the 2W/kg that's needed to elicit a training response. You could even calm down a lot without losing the effect, and before it's too late make sure you're rowing technically well. This is the horse, and it must take it's traditional place with respect to the cart.

This particular horse is almost impossible to describe in words, but fools are allowed to rush in, so I'll try: it means moving between two straight-back strong positions, the catch with shins vertical and a slight forward lean, and the release with a slight backward lean, relaxed forearms, wrists and chain all in a line; legs and back working together during the pull as levers so that it's the legs that pull the handle. If you engage your legs through a strong back, you won't be able to use your arms before the legs have finished.

The recovery is in reverse order, clearing the knees first with hands and swing, then sliding, and it's done slowly and so relaxed you only just avoid falling off. Boats run by themselves if we let them and as they are female they don't like being given another whack before time. What counts is how far they go each stroke. 10m is a reasonable initial target, and you can probably do this at 23 in a workout.

At your age you probably don't need to worry about HR and such. A quart of sweat should be seen though.

From an engineering point of view, and the erg understands engineering only, it's stroke length that counts, as length x force = work done. Length is almost free of charge, but force is not, it makes me tired.