5k test tomorrow any pacing advice?

[Scott Lewis]

Hi,
It's sounding like it's going to be a 5k TT tomorrow in the club and I was wondering about how to pace it as I have only done a couple and they were over 6 months ago now. Can anybody help. 2k 7:24.6 Current 5k 20:02.5 30 minute r20 7164m 100m 17.6. All these PBs are at least 4 months old apart from 5k (wasn't a TT but beat it in a training piece at r22 relatively easy as the peice included a 5k run and 3k erg afterwards) and 100m 17.6. Probably not a lot to go on but it would be really useful if you guys could help me find a pace. Aiming for sub 19:30.
Thanks Scott

[-marius-]

I tried to follow this one: https://www.youtube.com/watch?v=Q7i7yHIBNrY
My splits below. Did 5-6 powerful strokes to get the machine up and running fast, then settled to a "comfortable" pace for the first 4000m. Gradually increasing power on the last 1000m before a full sprint the last 250-300m
Time Meters Pace Watts Cal/Hr S/M
16:45.5 5,000m 1:40.5 344 1483 31
3:24.2 1,000m 1:42.1 329 1430 30
3:22.6 2,000m 1:41.3 337 1457 31
3:22.4 3,000m 1:41.2 338 1461 31
3:22.4 4,000m 1:41.2 338 1461 32
3:14.0 5,000m 1:37.0 383 1618 34

[bonefixer]

Given your 2K, 1:57 pace for 5K should be doable.

I always pace according to 40/30/20/10 splits, so first 40%, 2K, at just slower than target, say 1:58, Next 1500m bang on pace, next 1000m hold on for dear life just under target, so 1:56, then the last 500m go for it!

Good luck!

[hjs]

Pace it flat, keep the rating up, the last 1k try to rate higher, sprint the last 300/500m.

First k should feel easy, around 3k in in starts to get tough, breathing will be hard, 4th k is proberly a tad slower, last k you should be able to bring it home. Should be the fastest split.

[JerekKruger]

Not much to add to what others have said. For a 5k it's important that you spend the vast majority of the time at or very close to your target pace. As HJS says, it's not going to start feeling hard until around 3k and it's very easy to let the adrenaline take over and go faster at the start, but if you do this you'll pay for it at the end and end up getting a worse time than you otherwise would have (if you don't then your target pace was conservative). So my advice would be basically the same as everyone else's: a handful of shorter faster strokes to get the flywheel up to speed and then settle into your target pace until around 1000m remaining) where you evaluate whether you think you can up the pressure a little or are just going to hang on, depending on how you feel) and then sprint the last 300m or so.

As for a target pace, my best 5k was 19:29 back at the same time as my my 2k PB was 7:12. This wasn't a true PB 5k, just the best I did training by myself, whereas my 2k was a TT done with the rest of the crew of my 8 and our coach so was stronger. Obviously everyone is different, but based on this I would imagine sub 19:30 is doable for you in test conditions (you're pretty close to exactly my height and weight back when those were my PBs, and I suspect you're fitter than I was, though also younger).

[Anth_F]

Pace it flat, keep the rating up, the last 1k try to rate higher, sprint the last 300/500m.

First k should feel easy, around 3k in in starts to get tough, breathing will be hard, 4th k is proberly a tad slower, last k you should be able to bring it home. Should be the fastest split.

Definitely agree with Henry's strategy here.

Never go out too hot it's the worst thing you can do... especially on a 5k (awkward horrible distance) and for sure 3k in, thoughts of giving up can creep in pretty quickly. But if your energy is good on the day, and with strong will, you will soldier on through it and it won't get worse! You're very young so should be choc full of energy and enthusiasm and not much fear, which will help a lot.

Best of luck.

[JerekKruger]

Best of luck.

Good point. Good luck and let us know how it goes!

[Scott Lewis]

Thank you guys. Those comments have really helped. Am feeling confident for tomorrow and hope that 1:57 will be doable.

[Scott Lewis]

Will let you know what the result is tomorrow if it happens
(It's a bit dubious/ could be a 2k)

[Dangerscouse]

Best of luck Scott, follow all of the above advice and don't let your mind defeat you.

5k is an awkward distance but keep focussed and settle into a nice groove and you'll be beating your target.

[Scott Lewis]

Best of luck Scott, follow all of the above advice and don't let your mind defeat you.

5k is an awkward distance but keep focussed and settle into a nice groove and you'll be beating your target.

Thanks

[jans]

Time Meters Pace Watts Cal/Hr S/M
16:45.5 5,000m 1:40.5 344 1483 31
3:24.2 1,000m 1:42.1 329 1430 30
3:22.6 2,000m 1:41.3 337 1457 31
3:22.4 3,000m 1:41.2 338 1461 31
3:22.4 4,000m 1:41.2 338 1461 32
3:14.0 5,000m 1:37.0 383 1618 34

Wow, that's pretty decent if you only started rowing in January! High s/m and high Watts

[Dangerscouse]

Hahaha, pretty decent is an understatement Averaging 1:40 for 5km??!! A lot of people would struggle to average that over 2k.

And that's not even mentioning the consistency over 4km. Very impressive for virtually any rower of any experience

[Scott Lewis]

Sorry guys, my training is really dubious and apparently it wasn't today. Hopefully it won't be tomorrow because I can't go to training on Wednesday. Most likely it's on Thursday so I'll tell you if I actually do it!

[-marius-]

Good luck!