Concept2 Forum

hey during a piece what is best way to get ur mind off the pain and not giving up on a 2k?

Negative splits.

uarower wrote: what is best way to get your mind off the pain and not give up

I suggest dividing the piece into parts (3-4) and to focus on each part while you're doing them... This technique has helped many athletes.

Also:
Time trial yourself at 500m a day or two before your effort at 2k. Be certain you warmup adequately for this trial.
Use the result to determine pacing for your 2k as follows:

1st 500: 92% (of the pace of the 500)
2nd 500: 88%
3rd 500: 88%
4th 500: 91%

example: from a 500m all-out trial on (say) Tuesday you erg: a 1:32

pacing for Wednesday or Thursday:
500: 1:40.0 (=88% of 1:32)
500: 1:44.6
500: 1:44.6
500: 1:41.1
2k in: 6:50.3

THERE are, of course, other pacing schemes. this French Federation 2k race strategy is time proven and conservative and prevents the "fly and die" phenomenon....

Do the piece on rowpro or at a live event. Most would rather endure the pain than handle down in public. Counting down the strokes helps me once inside 500m to go - somehow 50-odd strokes sounds like less than 500m -- that is probably because I am lying to myself and it is actually more like 60 strokes to go.

Hi lads,

is ther a 5 k race strategy like the 2k one above.

thanks

shane

mikvan52 wrote:this French Federation 2k race strategy is time proven and conservative and prevents the "fly and die" phenomenon....

The French Federation strategy has been shown to be more effective than the “fly and die” strategy, but not as effective as the negative split strategy. This is based on data collected from five years of races from the CRASH-B sprints. Evidence collected from track and field, cycling, swimming, rowing head races, marathon running, and triathlons all indicates that negative-split pacing is the most effective strategy across all distances.

Can you give me an example of a negative split 2k piece with a goal time of 7:00? Thanks!

Cyclist2 wrote:Can you give me an example of a negative split 2k piece with a goal time of 7:00? Thanks!

1:46, 1:46, 1:45, 1:43

just an example.

-Trevor