Can someone help me please?

nickcarter · Post by **nickcarter** » January 3rd, 2009, 1:45 am

I am a 16 yr old boy in the 2nd 8 at his school. Currently I am pulling a 7 minute 2k ergo. This is more than enough to keep me in this crew which i am happy about but I wish to break 7 minutes as it is kind of a mental battle I am having with myself. I constantly fall apart in the third 500 and I would really appreciate any suggestions to help me defeat this 3rd 500 and to break my pb. I am currently not at my peak fitness as I have been inactive for about a week. Please help

kipkeino68 · Post by **kipkeino68** » January 4th, 2009, 11:42 am

How are you pacing each 500? You may be starting too fast.

How does this pacing look to you? 1:46, 1:45, 1:45, 1:43

Cyclist2 · Post by **Cyclist2** » January 5th, 2009, 5:52 pm

Lots of good ideas on training, pacing, etc. to be found on these forums. I agree that you might be going out too fast. Then when crunch time comes in the third 500 it's too much to overcome, physically and mentally. Get to know your race pace through intervals and test pieces, and then set your race goal pace, so you don't overdo it early.

I, personally, don't like negative splits in a race - too hard for me to overcome the mental thing of having to speed up as I'm getting more tired. Here's how I've had successful races: After the start of about 5 hard fast strokes, I settle into my goal pace, try to stay relaxed and hold it there until about 500 to go. The most efficient race would be one where the pace stayed exactly the same the entire time. However, I then ease off just a little (mental rest more than physical at this point) for about 10-20 strokes, and take a couple deep breaths. I then quit looking at the monitor, raise the stroke rate, change my breathing pattern to match, concentrate on good, strong form, and just empty the tank.

Good luck!

l2ow/\/\C · Post by **l2ow/\/\C** » January 10th, 2009, 6:09 pm

Hello!

I did not start rowing until i was 17, i did not manage to break 7 mins. until i was 18 and a senior in high school. As a 16 year old with a 2k at the 7 min mark you have set your self up nicely for some good years of rowing ahead of you.

The 7 min barrier for me was more of a mental wall to climb than anything else. The day i planned on break it i finished with a time of 7:00.1 .... talk about frustrating!

The best advice i have for you is keep it up! you will break the 7 min mark. I would try to find an indoor erg competition to do it at. The atmosphere of an indoor competition may be the little extra you need to break the 7 min mark. Or at least that's how it was for me. If you are able to enter as a light weight a 7 min 2k may even be enough for a medal on the high school level.

You mentioned the 3rd 500 meters as a trouble spot. you are not alone. mentioned above already but again make sure you do not start out to hard. the key is consistency. settle to your race pace early! Remember you are on an erg and you do not need to go through an entire starting sequence to get it up to speed like you do in a boat. The 3rd 500 is a mental game it is probably where your body turns to anaerobic production meaning your legs will start burning pretty badly. This is a good place to throw a power 20 in with about 700 meters to go. not to drop the split dramatically but to stay in your target average.

If you have a log card you could program the erg with a pace boat at your old PR that way if u beat the pace boat you get a PR when i started to level off and struggle a little the pace boat feature on the erg can really help you. Sometimes its just nice to watch the pace boat instead of having to stare down your split throughout the 2k.

best of luck on your 2k
-james

glaros · Post by **glaros** » June 12th, 2009, 1:34 am

Hi all,

I am newcomer into rowing. 30M, 98kg, 1.93m. I use rower for my cross training with positive results, helps me a lot to keep up physical condition for windsurfing.

How do I set a desired time for the pace boat? I didn't find any info on
the manual which states this adjustment.

Cheers.

Kostas

djh · Post by **djh** » June 13th, 2009, 11:48 am

Expand the section "Using the Paceboat" in http://www.concept2.com/us/service/moni ... wtouse.asp and click on your questions to see the answers. If you don't have a pm3 you should be able to navigate from the link above.