Advice on pacing my next 2k test

[PhilS1961]

My next test is on Monday. My current PR, set as an interval 5 weeks or so ago is 7:40. I could have gone faster, it was an interval. I've trained solidly since then and as Im a relative beginner I'm improving quickly.

My Main goal is sub 7:29

Dream goal is 7:25 (for this test)

I did a 1k test at my planned 2k pace (1:51) and that went pretty well. (well it would, wouldn't it? )

So my plan is to start with 5 hard strokes at say 1:40 (not max) to get the thing moving and settle into R25-27 ish at 1:51 for the first 500-750. If at about 750 I'm feeling "ok" IE as if I'm in control I'll up the pace to 1:50 and hold that to 3-400 to go and then go as hard as I can to the line.

Does that sound like a plan?

I see people rating at 30 plus for the 2k but that doesn't seem to suit me at all. Even when "sprinting" i rarely rate above 31. Is this a weakness?

Phil

[hjs]

Sounds like a good plan.

Your rating is certainly low, but given your height, speed and age maybe ok. Its certainly a point to work on. With extra fitness extra rsting will be easier.

[PhilS1961]

Thanks, only been at this seriously for a little while. The only way is up

[Dangerscouse]

Yeah, sounds good...but every plan sounds good until you get about 1250m in!!

Keep your mind focused and don't let your inner chimp (bad inner voice) talk you out of maintaining, or increasing a PB pace. You will have doubts but they will pass and when you're close to the end you just need to dig in and learn to love the pain...OK, tolerate the pain is more like it.

As Henry says with better fitness you'll be able to rate higher so don't worry about it as some people are strong enough to pull some very fast times at 20-24spm.

Best of luck

[jamesg]

I see people rating at 30 plus for the 2k but that doesn't seem to suit me at all. Even when "sprinting" i rarely rate above 31. Is this a weakness?

At your height, 31-32 should give a comfortable 2:1 rhythm that can be maintained for some time; such as 7 minutes. At higher ratings on the erg, inertial power losses increase more steeply so unless desperate are not worth the hassle. Ergs are not boats, where such losses are effectively zero and we see continuous ratings of 40 or more.

Your stroke (1.51 at 26, 256 W) seems solid, so for 7½ minutes there's no rush. What happens in a 2k test will depend on your endurance. Usual procedure is to start fastish, cool it at 500 while it still seems easy, cruise 500 to 1500, then go and all out from -200 as needed. A 500 test can help define the target 2k pace too, about 30% less power, less if you doubt your endurance.