5K Pacing

[ROWING123PAK]

I gave a 2k time trial today, and ended up getting a time of 7:42.5 at R26 avg. Does this mean I should target faster splits for 5k?

As a rough guide, a 5k should be 2k + 6 secs

That means I'm over performing at 5k. Or, significantly more likely, under performing at 2k

It might be that you're more endurance oriented, but maybe if you push yourself you can PB 2k

[hikeplusrow]

As a rough guide, a 5k should be 2k + 6 secs

That means I'm over performing at 5k. Or, significantly more likely, under performing at 2k

It might be that you're more Endurance's oriented, but maybe if you push yourself you can PB 2k

Thanks. You could be right. Those event time predictors indicate I'm strongest at 5k - 60 mins.

[Dangerscouse]

That means I'm over performing at 5k. Or, significantly more likely, under performing at 2k

Under performing at the 2k can be quite a common issue, as the discomfort is more intense, and I'm more suited to a 5k than a 2k. It also happens the other way round too, as some people feel overwhelmed by the extra distance, so I suspect that quite a big part of it is a mental battle and how you perceive the challenge.

What shorter distance intervals do you do?

[hikeplusrow]

That means I'm over performing at 5k. Or, significantly more likely, under performing at 2k

Under performing at the 2k can be quite a common issue, as the discomfort is more intense, and I'm more suited to a 5k than a 2k. It also happens the other way round too, as some people feel overwhelmed by the extra distance, so I suspect that quite a big part of it is a mental battle and how you perceive the challenge.

What shorter distance intervals do you do?

I'm currently training for a HM and my weekly interval session is 5x1k. In the past I've done everything from 10x500 to 2x15mins. I've only ever done two 2ks - the last one was about 18 months back. For me, 2ks are like some kind of medieval punishment - I always feel like I'm being torn limb from limb - perhaps that's the idea

[Dangerscouse]

I've only ever done two 2ks - the last one was about 18 months back. For me, 2ks are like some kind of medieval punishment - I always feel like I'm being torn limb from limb - perhaps that's the idea

That explains a lot. Erg fear of the 2k is a massive issue as it can all too easily be built up to be a mythical effort of supernatural proportions. The 5k just doesn't have the same mystique.

To be fair, 2k isn't the Olympics distance for no good reason. It's definitely an evil distance, but it really helps to incorporate 2ks into your training so it doesn't become just a distance that always strikes fear and loathing into you. You need it to be just a standard level of fear of loathing.

[hikeplusrow]

I gave a 2k time trial today, and ended up getting a time of 7:42.5 at R26 avg. Does this mean I should target faster splits for 5k?

As a rough guide, a 5k should be 2k + 6 secs

That means I'm over performing at 5k. Or, significantly more likely, under performing at 2k

Cam Buchan has done some good videos recently about pacing the 2k. They're really useful in terms of the psychological approach. The main takeaway seems to be an acceptance that the 2k is hard - but not from the very beginning. Chris Boardman explained it well when discussing one of his hour record attempts - he described the first part of the ride as being 'free', ie the target pace is being comfortably maintained, as the effort hasn't yet started to bite.

[iain]

Chris Boardman explained it well when discussing one of his hour record attempts - he described the first part of the ride as being 'free', ie the target pace is being comfortably maintained, as the effort hasn't yet started to bite./quote]

I am no cyclist and have always struggled rating up aerobically due to breathing difficulties (I am asthmatic), but I don't hear much commentary that 2k contains a "free" element. Sure the first 400 is relatively easy, but as that is where you are not producing the maximum Aerobically, it is accompanied by a rise in oxygen debt that bites later. My understanding was that an hour on a bike for the best was aerobic close to threshold while a 2k is significantly anaerobic, so I would suspect they are different beasts, although very interested in others observations. Perhaps those with 2k anxiety have dominated the forum?

[hikeplusrow]

Chris Boardman explained it well when discussing one of his hour record attempts - he described the first part of the ride as being 'free', ie the target pace is being comfortably maintained, as the effort hasn't yet started to bite./quote]

I am no cyclist and have always struggled rating up aerobically due to breathing difficulties (I am asthmatic), but I don't hear much commentary that 2k contains a "free" element. Sure the first 400 is relatively easy, but as that is where you are not producing the maximum Aerobically, it is accompanied by a rise in oxygen debt that bites later. My understanding was that an hour on a bike for the best was aerobic close to threshold while a 2k is significantly anaerobic, so I would suspect they are different beasts, although very interested in others observations. Perhaps those with 2k anxiety have dominated the forum?

Actually, compared to the hour record example, the first 400 of a 2k being free is proportionally in the ball park. If memory serves, Boardman was talking about the first 10 minutes of the hour being free.