10 sec off 2km trail

[tris.wenti]

Hi

I have a 2km test comming up in two weeks and I know its a long shot and abit late, but I have to knock off around 10 seconds off my current time. Are there any suggestions on how to do this and what sessions i must be doing or what I should be focusing on?

Thanks

[Citroen]

Depends what your current time is.

[Atorrante]

In general terms taking 10 seconds of a 2K best time is a PITA.

[jvincent]

In general terms taking 10 seconds of a 2K best time is a PITA.

Word!

[jamesg]

Try the last two weeks of an Interactive plan (C2 UK), using your exact numbers as to your last 2k and so on:
http://concept2.co.uk/training/interactive

Keep the strokes long and steady, and don't blast off like a rocket, so you can go fastest in the last 500.

[Atorrante]

In general terms taking 10 seconds of a 2K best time is a PITA.

Word!

Sorry. PITA=P.I.T.A=Pain In The Ass

[jvincent]

I knew what you meant, I was just agreeing.

I'm due to try a new 2K PB time. I'm hoping to take around 10 seconds or so off my current time of 7:30. It won't be pleasant.

[tris.wenti]

Hey guys

My current PB is 6:41. So you guys got any useful info for me to drop it to 6:30??

[Citroen]

Hey guys

My current PB is 6:41. So you guys got any useful info for me to drop it to 6:30??

6:41 is 347.9W
6:30 is 377.6W

So you're looking for an 8% increase in power. Best of luck with finding and sustaining that.

[Cyclingman1]

The first question has to be when was the 6:41 done? If that was done at least a few weeks ago or a couple of months, and you have been doing some good sharpening work involving speed, then maybe one can cut 11 seconds off. That is almost 3 sec per 500m - quite a bit. Especially for someone already well-trained. It will be interesting to see if you do it - assuming you post your time.

I happen to be on a mission to go from 6:57 to 6:40, but I only started rowing 2 months ago. So I have room to get fitter. My mission feels difficult. It is very hard to lower one's speed and get the fitness to pull it for prolonged times. I'm down to 6:49, but I can see the next 9 secs is going to be much harder.

[Robt.Lee]

Another factor to think about is your splits. Many people do negative splits, 1:41, 1:40, 1:39, 1:39 might be a target for a faster 2K or 1:41, 1:40, 1:39 for each 600 meters then do what ever you can for the last 200. It keeps you from building up as much of an oxygen debt early in the row and dying as hard at the end.