Dropping 2k time in 1.5 months

[rower1234]

Hello!

I'm a high school senior (male), with these stats: 6:34 2k (2 weeks ago), 155 lbs, 5'10"

On my last 2k, the 500m splits were 37.6, 38.4, 38.1, 40.2, so just cleaning up the pacing should get me a second. It was also rated at a 31, so I have some room for improvement on the rating. I pulled a 1.5k (we do 1.5ks instead of 2k in the spring since that's our race distance) at a 1:36.6.

My goal is a sub-6:30 2k by the end of July. I can do 2 erg workouts per day (one morning, one evening). Would love to hear some suggestions for a training plan. Thank you!

[Dangerscouse]

Those splits tell a story. Given you did a 1500m in 1:36.6 this fade could either be physical, mental or a combination of both. Losing two seconds pace for another 500m is quite a lot, so I wonder if you need to focus on mental strength as well as aerobic fitness?

My only other suggestion is that you need to break down the last 500m into manageable chunks. I'd row 1600m at your target pace, rest four mins and then row the 400m also at your target pace. Then add on 50m more each week, assuming you're capable of achieving the same pace, and reduce down the rest my 30 seconds too.

If you struggle to maintain the pace you need to stay at this stage as that is your sticking point. I'd say that the last circa 200m should look after itself as pride will give you a significant boost.

[iain]

I'd say that the last circa 200m should look after itself as pride will give you a significant boost.

It would be informative to know the ratings of the 4 sections of the 2k, were you struggling with maintaining the rate or the work in each stroke? Many people find that their stroke gets a bit weaker towards the end and compensate by upping the rating to compensate. Of course this assumes that your technique wasn't failing as your body did, it is always worth double checking form if the pace is dropping as sharpening the stroke can easily lower the pace by 1-2S/500m.

Re the above, you can afford to go anaerobic at the end, so upping the rating short sliding as required while dropping breathing from 2 to 1 breath per minute can usually improve the pace for this part. Once you have that off pat (I go further and count 15 strokes then 10 strokes then a further 12, each set a bit quicker at the end, ideally you should finish only just able to hold the split before the sprint started otherwise you could have improved your time by going faster or earlier in the sprint!) you can then add a further stride before the point you will start your sprint doing another 15 or 20 counted strokes before you "trade rate for pace". That way you may be able to maintain and then improve the pace over the whole of the last 500! It is imperative ythat you have tried this out prior to your trial so that you have confidence that you can manage it, oh yes and bring a bucket!

Iain

[KeithT]

Others have covered most of what I would say. Dropping 4 seconds is a lot in 6 weeks but as you pointed out you could gain a second with flatter pacing but your first 3 intervals were close and the fastest split of 37.6 is still above what you need (37.5 for 6:30). The only thing I would add is to do a lot of work at desired pace to really understand how it feels and what SPM you will most likely keep. Then it's a matter of mental and physical strength to maintain the pace or go faster at end. You are young and still improving and if you can do 1:36.6 for 1500 I believe you should be able to hit the sub 6:30.

[iain]

Difficult to suggest a bespoke training plan, but the key is likely to be to sharpen up and get used to the difficulties of a 2k while establishing the confidence in yourself so that you can deliver. For the large amount of rowing you are talking about, I would be careful, you shouldn't increase training duration by more than 10% a week, so you should only be doing 2 sessions a day if you are used to it. I would stick to 2 hard sessions a week based on WP/PP. Perhaps rotating 4 x 1k r5' starting at 1:40, 5 x 750 r3' starting at 1:39 and one of the suggestions of trial 2ks above while the other is 4 x 2k r4' starting at 1.5S slower than current 5k pace, 3k, 2.5k, 2k r4' 0.5S slower than 2ks and an all out 5k. Do all but last interval at this pace then go as fast as you are able on the last, starting the next time at he average from last time. The rest of the time I would do slow distances at low ratings such as 10k R20 or Hr R18 at a pace you will recover for the next hard session. Take at least 1 day off per week. Then in the week before I would do 4 x 1k as above, 10k R18, 6 x 500 r2', 5k R24, 4 x 500 r1:30 at race pace, then rest.

Good luck.

Iain

[Mike Caviston]

On my last 2k, the 500m splits were 37.6, 38.4, 38.1, 40.2, so just cleaning up the pacing should get me a second.

If you start at 1:39 and gradually take it down to 1:37 by the last 500, you’ll get 2-3 seconds and have a shot at breaking 6:30.

[rower1234]

Those splits tell a story. Given you did a 1500m in 1:36.6 this fade could either be physical, mental or a combination of both. Losing two seconds pace for another 500m is quite a lot, so I wonder if you need to focus on mental strength as well as aerobic fitness?

Thank you!

I think there's definitely a mental component to it. I feel a lot more pressure going into a 2k than a 1.5k. But there's another interesting thing (would love to get anyone's input on this) that I think is a problem.

At around 1k left, I begin feeling the lactic acid set in (at least I think lactic acid is what's causing the problem). And around 400 meters, the burning in my legs is just unbearable. My heart rate is very good, and none of my other muscles are really in pain, but the quad-burning is crazy. And it lingers for about 5 minutes after the piece is done.

And before I get the sarcastic "yeah, your legs are gonna hurt during a 2k piece" - I've been doing this for four years, and this just started happening this year. In past years, it's always been more of a whole-body pain. Is this an issue of my quads not being strong enough or is my oxygen intake (preventing lactic acid) not good enough?

[rower1234]

I'd say that the last circa 200m should look after itself as pride will give you a significant boost.

It would be informative to know the ratings of the 4 sections of the 2k, were you struggling with maintaining the rate or the work in each stroke? Many people find that their stroke gets a bit weaker towards the end and compensate by upping the rating to compensate. Of course this assumes that your technique wasn't failing as your body did, it is always worth double checking form if the pace is dropping as sharpening the stroke can easily lower the pace by 1-2S/500m.

Definitely more of the latter on this one. The rates were 30, 29, 32, 34.

Form may be an issue too. Though, there is something to note about the last 500 meters. I explain it in full in a reply above, if that gives you any more information.

Thank you for the advice!

[Dangerscouse]

I think there's definitely a mental component to it. I feel a lot more pressure going into a 2k than a 1.5k. But there's another interesting thing (would love to get anyone's input on this) that I think is a problem.

At around 1k left, I begin feeling the lactic acid set in (at least I think lactic acid is what's causing the problem). And around 400 meters, the burning in my legs is just unbearable. My heart rate is very good, and none of my other muscles are really in pain, but the quad-burning is crazy. And it lingers for about 5 minutes after the piece is done.

And before I get the sarcastic "yeah, your legs are gonna hurt during a 2k piece" - I've been doing this for four years, and this just started happening this year. In past years, it's always been more of a whole-body pain. Is this an issue of my quads not being strong enough or is my oxygen intake (preventing lactic acid) not good enough?

The 2k definitely has a mystique about it that seeps into your subconscious, and I think the only way to resolve it, if possibly only slightly, is to do more 2ks. This can be 4 x 2k at 90% effort or something similar, but you need to get used to them as something other than an all out assault. It won't fully resolve the issue, but it should help.

I believe that lactic burn is due to you not getting enough oxygen to your muscles as you mention above. It does seem strange that it's only started to happen so badly recently. I don't get much lactic acid burn, as I'm fairly sure I'm more limited by oxygen utilisation, rather than delivery.

From what I've read you need to train with higher HRs, eg neg split your session, so you become more efficient at delivering sufficient oxygenated blood.

[iain]

The kiss of mistress lactate is somewhat vicious, but what you describe is more reminiscent of shorter all out pieces than 2k. Most people are limited by the use of oxygen in a 2k and so some acid burn is inevitable as we compensate for the aerobic limit by working more anaerobically. This sounds like a "fly and die", where you just went out too fast and so were using your "anaerobic reserves" too early. Mike recommends starting 1S/500m below your target pace for the first 800m as we all take time to reach peak aerobic activity and otherwise the lactate build up will compromise the rest of the row. If you are mentally strong enough to accelerate at the 800m point (1200 to go) to target pace, this may reduce your problem (his protocol is to increase by another 1S at the 600m to go and 200m to go points, but the precise timing of these is less critical IMHO.