2k testing - rate/fan setting

[ArmandoChavezUNC]

So just out of curiosity, what does everyone (and by everyone I mean those of us who post in these forums) do for their 2k's in terms of rate and fan setting?

My frosh year (last year) I pulled a 6:38 @ 23 spm, which for some strange reason I not only cannot longer do but my varsity coach would kill me if he saw that rate on a test. My PR so far this year is a 6:36, which should be below 6:30 by next Monday's 2k test. That was at a 28. Even though that's 5 spm higher than my last PR, it's still the lowest stroke rating out of the whole team. I'm not sure what it is but I really struggle at higher ratings, however, I don't see me hitting 6:25 if I don't go @ at least a 30.

Also, as far as fan setting, I usually set it between 4/5, but lately I've been setting it right on 5. Not sure if this is a good idea for a whole 2k, but it definitely helps on shorter pieces.

I know Xeno has a video on figuring out your best fan setting for a 2k test, but frankly I don't know if it's worth the 6$ he charges for it, so I figured I would ask around and see what other people do.

So yeah, how does everyone else 'attack' their 2k's?

[aharmer]

How tall are you? For taller ergers it's usually more difficult to get the ratings up quite as high from what I understand. I'm 6' tall and average about 32 for 2k (6:39), that seems to be pretty typical unless you're talking about the world class guys who rate higher.

The fan setting doesn't mean anything, it's the drag factor you want to know. A fan setting of 5 in my basement might have a far different drag factor than a fan setting of 5 in your home or gym. Go into the monitor and I think it's called 'display drag factor'. You then row a few hard strokes and it gives you a number. Move the fan setting up or down to adjust the drag factor.

I personally row with a drag factor of 125, it sounds like most people are 140 or below.

[chgoss]

So just out of curiosity, what does everyone (and by everyone I mean those of us who post in these forums) do for their 2k's in terms of rate and fan setting?

DF around 130 for me, SPM 28-30 for a 2k

I know Xeno has a video on figuring out your best fan setting for a 2k test, but frankly I don't know if it's worth the 6$ he charges for it, so I figured I would ask around and see what other people do.

Xeno's stuff is really great, I have several videos. He's very entertaining and always offering technique tips..

So yeah, how does everyone else 'attack' their 2k's?

I usually do the first 200m at 2k target -1 sec, let the average drift up until 700m or so to go (at which point I am a couple seconds above my target), try to put in 500m at 2k target -1, then hope to have enough to kick at the last 200m.

[ArmandoChavezUNC]

Any idea how to check the drag on the PM3? We use old ergs here at UNC and I don't think we've ever checked the drag.

I'm 6'3, so I'd definitely be at a lower rate than shorter guys but some of the guys around my height if not taller (up to 6'5) go at a 31 or so. Our fastest guy goes at a 33/34.

I'll have to investigate how to check the drag on the PM3. I'll also probably look into Xeno's video.

Thanks for the replies

[Citroen]

Any idea how to check the drag on the PM3? We use old ergs here at UNC and I don't think we've ever checked the drag.

Main menu --> More Options --> Display Drag Factor

[ArmandoChavezUNC]

Well that's rather embarrassing, clearly we don't use PM3's. I think they are PM2?? The screen is smaller than the PM3/4 and there isn't such a thing as a main menu or anything of the sort.

I apologize for the mistake.

[Citroen]

Well that's rather embarrassing, clearly we don't use PM3's. I think they are PM2?? The screen is smaller than the PM3/4 and there isn't such a thing as a main menu or anything of the sort.

I apologize for the mistake.

Press [I/O] to turn on the PM2/2+
Press [OK] + [REST] together

Remove HR strap if the monitor has a HR interface (or disconnect the inteface)

Row until a number appears in the bottom corner of the monitor.

http://www.concept2.com/us/service/moni ... level3.asp

[hjs]

Rate 23 on a 2k? I have never seen that before.
And 6.3 is a nice height but there are lots of 6.5 6.7 rowers and almost everbody rates above 30.
I am 6.1 rate 30/31 drag 102 and consider my rating to be my weakspot, current level 6.30 ish pb 6.14 age 43 now.

[bloomp]

The biggest mistake besides flying and dying on a 2k is setting the damper to create a drag factor you're not comfortable rowing at. If you train at 125, race at 125. Whatever DF you find on the ergs, try to keep it there for a 2k.

As for rating, you'll always feel more comfortable initially dropping it down, but the higher you rate and hold the same pace the easier it'll be to keep it. If you can force yourself to hold the rate 1-2 beats higher than you want, once you get to the last 700-800m things will feel a lot easier than if you were putting more effort into each stroke.

[milkman21]

I'm very similar to you, Armando.

My rating is always much lower than the rest of the team, and I typically hit around 28 spm for my 2k (not that I have much experience yet). I think I'm pulling too hard through the finish of my stroke and getting "stuck" there, since I'm a bit upper body dominant. Is this true for you, as well?

I've been rowing my 2k's at a drag factor of 120-130. And FWIW, I'm 6'4" 200 lbs.

[Nosmo]

Once you get used to rowing at higher ratings it will be easier. Just takes some practice. The rating I do depends on the training I do. Have your coach watch you at higher ratings to make sure there isn't some aspect of your technique getting in the way.

[ArmandoChavezUNC]

milkman - is there a name I can call you? - I'm actually the opposite of you. I not only have the upper body of a lightweight, but my trunk is about half the length of my legs. When people see pictures of me in a boat they think I'm ether around 5'7 or just a little boy in a varsity boat. Ever since my frosh year I've been rowing with a special butt-pad my coach made me to make me higher on the boat. It's a pain because my leg drive is so long that I struggle to finish at the same time as my stroke and the rest of the guys on the boat. Also when I catch my legs are up to my head.... I'm not made for rowing unfortunately.

Anyway - our fastest guy here is pretty much built like you (it sounds). He is 6'2, 202 lbs. A bit shorter, pretty stalky. He rows at a 33 and his PR is below 6:10.

Do you feel like it takes you extra time to get your hands back over your knees and get body angle because you lean back more so than other guys? I don't think I've seen many guys getting 'stuck' at the finish on the erg.

[ArmandoChavezUNC]

Edit: First two pictures don't re-direct to the picture the link is for.. kinda weird. it randomly picks a picture from the album.

http://www.photoreflect.com/pr3/Orderpa ... o=19&pc=95

Me in the pair this summer.
http://www.photoreflect.com/pr3/Orderpa ... o=27&pc=95
Pair partner is a LW, he looks just as big as me though I weigh over 180. My legs look noticeably longer, however.

http://8317768403300914123-a-1802744773 ... edirects=0
With butt pad, still legs are higher than other rowers, but rowing is much more comfortable. In the pair pictures I did not have a butt pad.

[bloomp]

Which seat are you in the pair/8?

Also, do you race at Augusta next month? I know that Duke, 'Bama and NC State usually go there.

[ArmandoChavezUNC]

Last year I stroked the F1, in the summer I stroked a 2- and sat 4 in an 8 for Henley. This year I'm 6 seat in the V1.

I don't think we're racing there. I think we're doing the Marietta Invitational as well as the John Hunter (I think that's what it's called?) Regatta as well as some duals. Then SIRAs and Vails