How do I better my 2k score??

[scullergirl14]

Just wondering what the most efficient and most effective way to lose time off my 2k is??? And is it realistic to be able to drop 20 seconds in a year???

I am 14 yrs, 139lbs, 5'7 feet, and my 2k is currently 7:41

I like to go out harder than normal because I am a sprinter and settle into pace later around the 1,500m mark. I hold my pace consistent for the 2nd and 3rd 500m and then bring it down a bit for the last 500, and then sprint again the last 250.

I do an erg workout once everyday as well as an hour of weight training and aerobics.

I have done a lot of racing on water as well like at Head of the Charles and Head of the Fish and other regattas here in Canada. I place pretty well in overall junior women, but I need a good erg to get into a good university. I know i am planning early cause I am in grade 9 but I really appreciate your help!!!

PLEASE REPLY ANYTHING HELPS THANK YOU

[Anth_F]

Welcome aboard!!

Lots of steady state work 40-50 minute endurance rows at 19-21r spm will help you immensely. Fast 2k's are all about having a very good aerobic system, and thats how you get one

Now, you should also be including some intense speed interval work as well!! 8x500m sessions, and 4x1500m to get the best of both worlds. These will develop your power/speed/ stronger stroke.

[Bob S.]

I am 14 yrs, 139lbs, 5'7 feet, and my 2k is currently 7:41

That is a terrific 2k time for 14. For the current season, you are in the upper 20% of the 13-18 women's HWT bracket and almost 20s faster than the currently highest ranked 14yo. On checking the LWT category, I was surprised to find that you would be just about the same there - upper 20%, and there current top ranked 14yo is faster than the HWT!

http://log.concept2.com/rankings/2017/r ... H&gender=F

[G-dub]

You are doing great! And the good news is that you still have time to grow and get bigger. Keep doing what you are doing and make sure to eat like an athlete too.

I am not a OTW rower, but I was 14 once. I think that your dedication and focus on rowing is awesome - it is required these days to succeed. AND I think that you might benefit from doing other athletic endeavors too so that you create balance and stay fresh. Develop your whole body and athletic skills. Become a great all around athlete while you are on your way to becoming a great rower.

[jackarabit]

I notice that you gained 1" in height just since your "going lwgt." post yesterday. That's the spirit!

[bisqeet]

Sounds like you ate doing everything right...
Your stats for that she group show your dedication and commitment to the sport...
2k are about 80+% aerobic, so that can always be worked on , additionally more strength can never hurt
Low rate stuff would help here.
Your 2k is about 200W average, divide this by your rate and you have your spi (stroke /power index)
Use this as your reference when doing low stuff.
30 minutes at r20 @ spi(+x) * 20.
Try and increase this spi during these sessions. If you finding finding it hard to to 18 rate.

[rowit]

Okay, so I used this during my most recent 2k test. It is a 2k test plan. I am going to write it out like I would on a sheet of paper: (this dropped me 13 seconds, I didn't prepare physically for the test)
2,000m-
Start sequence, high 15-20 (fast power strokes), lengthen 10 (to your race pace)
Hover one split above your goal split (Ex: if your goal is 2:00, go a 2:01)
Keep it steady here, don't make any moves
1,000m-
Take a high 15 with your eyes closed (this helps to reset your mind, makes you less mentally exhausted)
800m-
Go down a split (2:01 to a 2:00)
700m-
Go down another (2:00 to a 1:59)
And so on untill 300m-
Go "Full Tilt Boogie" (which is what my team calls upping the spm and split by alot)
100m-
Like a 40smp and drop your split as far as it can go!