My Quest for a 6:40 (or lower) 2k

[rbussmann]

Hey Guys,

I have a 2k coming up on Tuesday, and I want to do pretty well on it. My PR is a 6:44, and the last 2k I did was back in November which I got a 6:54 on. I'm 6'8" and this is only the start of my second year of rowing. My coaches are pretty confident that with my size, I will have no problem being in the low 6:30s by the end of this season. So, to get to the point, do you guys think is a reasonable goal? Any recommendations for a 2k plan?

Thanks!

[comictimes]

Don't fly and die... lots of people start out at several seconds below their target split, and have completely drained the tanks by the time they get to the second thousand. If you're shooting for a 6:40 (and think you can get it) try to hold a 1:37.5-1:38 the entire way through (doing the first 100-200m faster is ok, let the adrenaline work in your favor), then the sprint can get you below.

[ArmandoChavezUNC]

I used to start out with a 10-15 high, then settle a bit above my target pace, do a power 10 around 1k, then sprint like a madman for the last 250 m.

If you read Rowing Faster and other publications, it has been found that the best strategy is to negative split, that is, start out slower than your target pace, then drop a second or so per 500 m. This strategy, however, at least in my opinion, takes some practice and experience (since you have to know pretty well what you're target pace is). Sounds like you are a bit unsure of where you are exactly fitness wise so you may not get the best result by negative splitting. Either way though, I'd say start out a bit slower then ramp it up toward the last 750 m if you find that you are feeling good.

[goblin]

Don't fly and die... lots of people start out at several seconds below their target split, and have completely drained the tanks by the time they get to the second thousand. If you're shooting for a 6:40 (and think you can get it) try to hold a 1:37.5-1:38 the entire way through (doing the first 100-200m faster is ok, let the adrenaline work in your favor), then the sprint can get you below.

Unh.. If you are shooting for a 6:40, do not do the above.6:40 pace is a 1:40. Going out at 1:37.5 will buy you a fly and die, as that is 6:30 pace.

[igoeja]

Rather than personal experience, I have seen analysis of race/competitions posted in these forums that showed, generally, that a reverse split was most effective for performance. If your goal is a 1:40 split, start a few seconds slower, then increase each split throughout the race so that the overall pace is at the 1:40 or less mark.

[Bob S.]

Rather than personal experience, I have seen analysis of race/competitions posted in these forums that showed, generally, that a reverse split was most effective for performance. If your goal is a 1:40 split, start a few seconds slower, then increase each split throughout the race so that the overall pace is at the 1:40 or less mark.

Depends on what you mean by few. Normally I would think of few as being around 3-5. but, as I remember it, the recommendation was only about 1 or 2 - i.e. start at 1:41 or 1:42 and work down from there. My own guess is that the best would be 1:41/1:40/1:40/1:3x. Just a slight negative pacing and then go all out in the last split.

Bob S.