2k Testing

[rowinglife]

Hi! I'm new to this forum but was just looking for some advise before the free rate 2k test I have coming up in one week (12th Oct 2019).
I am a 19 year old female student and have only been using the indoor rower properly for a year. I'm 175cm and weigh 77.5kg. The last 2k test I did was back in April when I achieved my current PB of 7:27.5. At the time I was very happy with this but I would love to improve on it and potentially sub 7:20. This is a very important test for me as it will be a large determinant in which boat I row in this year so I really want to do well.

I have been training a fair amount over the summer so feel fairly fit and as though a PB is definitely not unachievable. However, in a group discussion with my coach he told us that we should definitely not be expecting to PB because we were trained to our peak fitness in April for the last test.

I did a few pieces recently to try and gauge what I would be able to achieve in this test. For 10 x 2' I pulled a pretty consistent average of 1:49 with 4' rests. My 30@20 PB is 2:05.5.

With this information in mind is it realistic for me to be hoping for a PB? What sort of split should I go off at and attempt to maintain in order to not blow too early but also come off the ergo feeling like I gave it everything? I would of course much rather not PB but achieve a decent score than blow too early and have to limp across the line.
Thank you so much!

[MPx]

Your 1:49 paced stuff suggests very good promise, but then 4 min rests are quite long... Whatever, IMO there's nothing quite like doing one to know where you're at. Why not just have a go in the next day or so - plenty of time to recover before 12th? Suggest set off at 1:53 or 4 and see if you can hold steady. No need to speed up and/or try to get a PB - save that for next week. Hopefully you'll find it hard but manageable. Judge from that if you feel you have room to go out faster on the test or not. Your 1:50 aspiration is quite a bit faster, but much easier to judge if its in range from a trial session in the ball park rather than via some other indicator.

[lindsayh]

yes I agree with Mike - there is nothing like a 2k test to predict how you are travelling for 2km. There are some predictive lines along some workouts but there are too many variables to be sure from the information you have. It depends a lot on individual physiology and fitness. People like 4x 1k/5'R at around 2k pace and 8x 500m/2'R is similar but just go for it on a pure 2k and then use that as the "line in the sand" on the day. Then be careful with pacing - not too hard to start and a gentle negative split and flat out last 300m. If you look through the training thread there is heaps of talk on all this.

[jamesg]

Your 30/20 suggests you have plenty of endurance and quite a big stroke (9W), so you'll certainly be needed afloat.

Failing better data we can use rating to pace a 2k: start fast and easy at 35, relax well before 500, cruise at 30-32. The test is then no more than what you can do in the last 500, so take it easy and surprise yourself.

A good warmup is essential. As your coach seems to suggest, a few short sharp pieces in the days before will help, even 3x45s, but no long hard stuff.