Speed speed speed

[mmayzak]

Man is this frustrating... I am in the 80th percentile on the 500, and the high 70's in the 1000m and 4 minutes.

Still struggling with the race distance...in the mid 50's percentile.

I think i am thinking about it all wrong pace wise... Should i try to maintain the same pace all tbe way, or row my 1000m pace and try to hang on the rest of the distance?

Hmmm.
.

[PowerRower]

Race distance as in 2k?

[mmayzak]

Yes... 2k

[dwalk]

I say more of a even pace, not varying more than a sec or two until a sprint at the end.

[rowingmillie]

I am a 1000m specialist (I row masters OTW) and I sometimes race over 2k. Agree with dwalk - constant split (or close to) is way better than going at 1k pace and flying and dying. My 2k split for 500m is ~7 seconds slower than my 1k split.

[hjs]

Above 30 seconds you always need pacing. Fly and die is never the fastest way.

[lindsayh]

Man is this frustrating... I am in the 80th percentile on the 500, and the high 70's in the 1000m and 4 minutes.
Still struggling with the race distance...in the mid 50's percentile.
I think i am thinking about it all wrong pace wise... Should i try to maintain the same pace all tbe way, or row my 1000m pace and try to hang on the rest of the distance?

Fly and die is not good for anything over 500 really. 1000m are best pretty flat paced.
The "Caviston pacing" for 2km is slightly negative split with a strong finish. Goal +1 or 2s for the first 500 to goal -2 for the last.
If you go out too fast your body gets the wrong signals and you mobilise anerobic pathways too quickly.
Don't take any notice of the averages for at least 500m as the first few strokes take a long time to get over.
An slightly alternative approach is to go out a bit faster first 500 then back off a little and fastest last 500.

http://indoorsportservices.co.uk/forum/ ... =4&t=26167

[Citroen]

I think i am thinking about it all wrong pace wise... Should i try to maintain the same pace all tbe way, or row my 1000m pace and try to hang on the rest of the distance?

You should be starting at 1K pace +5.

One technique for a 2K is
800m @ 1K+5
600m @ 1K+4
400m @ 1K+3
and 200m as fast as you can go.

[hjs]

I think i am thinking about it all wrong pace wise... Should i try to maintain the same pace all tbe way, or row my 1000m pace and try to hang on the rest of the distance?

You should be starting at 1K pace +5.

One technique for a 2K is
800m @ 1K+5
600m @ 1K+4
400m @ 1K+3
and 200m as fast as you can go.

A normal rower can never do that. Only non sprinters have 2 and 1 k so close.

[Citroen]

A normal rower can never do that. Only non sprinters have 2 and 1 k so close.

Eh? That's the median value for Paul's "Law". Double the distance add five.

[hjs]

A normal rower can never do that. Only non sprinters have 2 and 1 k so close.

Eh? That's the median value for Paul's "Law". Double the distance add five.

Your idea is not ad 5, and that "rule" is far from true, for the shorter work its more, above 30 min less, more like three seconds.

[jamesg]

Still struggling with the race distance

2k needs specific training. 5-10k a day for a year or so is enough for a reasonable level, because 2k is a long way and takes endurance. In a race you will in any case beat those who have done no endurance work, simply by not flying and dying.

For a faster level, on top of that you need a more detailed program such as one of the many Interactives. The longer the better. These you can tailor to your shape and size:
http://indoorsportservices.co.uk/traini ... 60&mhr=165