First race....advice needed

[Gettingold]

First race....advice needed.
Training has been going well and I have some decent times under my belt.
500m @ 1:22.8
2000m @ 6:26.4
50 - 54 year category.
These times have been achieved with no real race knowledge and I am unsure as to whether I am maximising my potential. I am seeking knowledge on how to stage my races to get the best end result.
Any comments appreciated.
Race schedule...this Saturday
500m 10:30 am
2000 12:55 pm
Relay (5oom) 13:15 pm.
Regards
Terry

[hjs]

A few things

First races have a delay in the start, everybody will see very slow splits at the beginning. Let that not make you change your race plan. We simply loose a second by this, no getting around it

Make sure you are rested and fresh next week, no more hard sessions, some short stuff at race pace, bu nothing hard.

Be on time, wake up plenty early enough. Have all your gear ready, food, drinks.

Make sure to be on time on your machine, look for changed in the scedule, between races do a good enough warm up.

Good luck

[ArmandoChavezUNC]

I think the biggest thing, if it's your first time racing, is to not overthink it.

Do your usual warm-up/stretch routine. A lot of people try to do things differently the day of the race, but I think it's best to just treat it like a normal "practice" session.

For the 500m, I think going at a high DF (drag factor) is best, but if you don't usually do that in training I wouldn't try it for the race - you may hurt your back. I only raced a 500m piece on the erg once, though I did plenty of "all-out" 500m intervals in practice, and I always tried to keep my stroke rate as high as possible (low 40s) and made sure to get the legs down but didn't worry so much about back/arms.

You'll have a bit over 2 hrs before the 2k after the 500m, so you can probably get away with eating something light, but still substantial, so you don't feel drained when the 2k comes around. Just don't make it a full-blown meal or you may still feel full.
I always recommend a negative-pacing strategy, though again I'll say stick to what you are used to.

Good luck!

[Gettingold]

Hjs and Armando
Thanks for your help guys.
I had the worst day yesterday given that it is so close to the event. All day in the sun fighting bush fires. Feeling pretty drained today.
Armando. What do you mean by "negative pacing"?
I sort of thought I might head out in the 2k with a 1:35 first 500 settle to 1:37 for the next two and come home with whatever I had left in the tank.
On the 500, I have found that if I ease off the start, working my way down to 1:20 and letting either fitness (or fatigue) determine the outcome I usually get a fair result.
If I try to explode off the start pulling sub 1:20s I fatigue early and pay the price.
Terry

[ArmandoChavezUNC]

Negative pacing refers to a strategy whereby you bring your pace, or splits, down as the race goes on.

So if your target pace for the entire 2k is a 1:30.0 (just using it as an example), you would start out at 1:31.5 for the first 500m, then 1:30.5 for the second 500m, then 1:29.5 for the next 500m, etc.

The math may not work out exactly to 1:30 but I hope you get the point.

I do find that usually the first 500m tends to be pretty fast, then the "middle" 1k is a bit slower, then you bring it home at the lowest split for the last 500m. Again, whatever works for you. I personally find this negative pacing strategy works best though.

[lindsayh]

Hi Gettingold

I am guessing that you are racing NIRC in Wollongong (Australia) on Saturday. I will be there too - racing in 60+ age group and have done it before so happy to give you some advice on the day. Make sure you allow plenty of time for warm up especially before the first event. See you there! BTW they are very good times and will be very competitive in your age group. I agree with Henry that a taper now is a very good idea.

[Gettingold]

Thanks again Armando.
When I do longer rows it would appear that the negative pacing works for me. I ease into it and finish strong. This should help on Saturday.

Lindsay
I'd be glad to catch up on Saturday and go over things. Your name keeps popping up and you certainly have the runs on the board. I should be there right on 8:30. I will be working nightshift Friday and coming straight from work. Hopefully we won't get punished too much.
Terry

[dwalk]

I am with Armando that you shouldn't change things up to much. You are in great shape and have been putting in the work, so no need to change things right at race day. Good luck and come home with a few national records.

Danny

[lindsayh]

Great Terry
The fun thing is that we are both members of the Hay clan!!
Do try and get some sleep sometime!
See you about 0830

[Gettingold]

I trust you'll be sporting your tartan on Saturday Lindsay.....see you then.
I'll ease into it and work my way down as you suggested Armando....it's what works for me in training as well.
Thanks again for your comments guys.
Terry

[esthero]

Well I for one would love to know how the race went Terry. The times you posted in your first post were awesome imho. I sometimes wonder why men would want to row a mixed boat with women when they are just so much stronger, but I guess it's for the fun and something different, and I'm hoping to row my first mixed on the water at this year's Masters Games in a couple of weeks. I'm down to 1.55 on the 500m rating around 33 (too fast?) and would kill to get to the 1.4-something in the race. Someone told me that it does seem to get a little harder each year, but I'm in there giving it a best shot, you know how it is. I don't know if I believe that. I don't think our bodies really know how old we are or how we measure years. Some people are old when they are young, it seems.
I'd love someone's opinion on whether taking creatine before a hard workout is useful for a 50 something female. I'm not into excess supplementation, just good health. I can't work out whether my foot stretcher number is optimum at 3 or 2 (I am 168cm) for power. I'll do the 2,000m as well, so that will be fun. I