Pacing advice please

[harrymitchell]

Good day

I'm doing a 5km trial tomorrow. I'm aiming to rate at 28 without having done any high rate training. I recently did a 6km trial rate cap 22 and averaged 1:49. What is a realistic split to be aiming for tomorrow?

Much appreciated
Harry

[MPx]

Impossible to say, especially off so little info. If you've done no higher rate work its hard to know if r28 will be better or worse than r22 for you. Obviously it should be quicker. Also, you should be able to do 5k at least 1 split quicker than 6k anyway. So if the rate gives you more speed suggest you try setting off at 1:47 or 8. See how bad the wobble is at 3.5k and build from there if the discomfort allows. Good luck - breaking 18 mins is a great milestone.

[gilles13006]

It’s too late to reconsider your habites. I would say a 5k must be rowed on a solid 22-23 spm, even 25 spm for competition, but not 28 spm.

But if you have some habites with 28 spm, just follow your mind. For a competition, i would lower drag factor by 5 (from 135 to 130 for example).

Nice trial!

[jamesg]

Based on that data: 1:49 is 270W; and at rate 22 a stroke worth 12.3 W-min.

At 28 you could deliver 28*12.3 = 340W, but difficult to say for how long. So start at around 300W (1:45) and see how it goes. If the rhythm is comfortable (and it should be at 28) hold it; harden up in the last k if necessary.

Usual warm-up, but try a minute or two at 28 or close to get the feel.

If you have a 2k time and rating, you could also interpolate.

[harrymitchell]

Thanks for all the advice guys. I took it all into consideration. I pulled a 17:32 with an average rate of 27. Hopefully this can help anyone else in this position one day.

[KeithT]

Thanks for all the advice guys. I took it all into consideration. I pulled a 17:32 with an average rate of 27. Hopefully this can help anyone else in this position one day.

Wow, excellent result - you almost kept a sub 7:00 2K pace (1:45) for the 5K. The rate was close to what you planned and on par with many peoples 5K rate. I think my PBs on 5K were 26-28. It's hard to judge the difference between rate capped and not as some people can handle the higher rating better.

[Dangerscouse]

It's hard to judge the difference between rate capped and not as some people can handle the higher rating better.

Agreed. For everything under a HM, I've done it at r28+ , but I know I'm an outlier in this instance, as most people wouldn't maximise their effort at this stroke rate, but it's a good example of how you need to find what works best for you.

[Sakly]

Thanks for all the advice guys. I took it all into consideration. I pulled a 17:32 with an average rate of 27. Hopefully this can help anyone else in this position one day.

Oh, wow, big number here
To reach this time I have to go workout
Congrats

[Dangerscouse]

Thanks for all the advice guys. I took it all into consideration. I pulled a 17:32 with an average rate of 27. Hopefully this can help anyone else in this position one day.

Very strong result Harry. Sub 17:30 is a massive milestone so it won't be long until you reach that.

[nick rockliff]

Thanks for all the advice guys. I took it all into consideration. I pulled a 17:32 with an average rate of 27. Hopefully this can help anyone else in this position one day.

That's about where I thought you would end up. 1.49 r22 for the 6k which would have been 1.48 r22 for 5k. Your rate increase would take 3 secs 500 down to 1.45 ish.

Well done, onwards and upwards. FWIW my 5k PB was r30 start to finish.

[harrymitchell]

Nick that's an admirable rate for your PB. I like your time too. Looking back at the trial, I could not have physically given anything more. So the idea that with more patience and training, I too can break out of this 17 min zone is encouraging. Thank you.