How to drop 2k by 30 seconds?

[Trickymaster]

I’m 16, 6’3, 207 lbs, and I just finished my novice year of rowing. My 2k time is 7:01, stroke rate 29-30 (Should be lower but I played a different sport in the winter so I didn’t make it to many practices). Coach told me he wanted me to be at 6:30 by the time the season starts (august 20). He tends to exaggerate sometimes though so I do not know how possible this is. Any help is appreciated.

[Sakly]

Hi,

Stroke rate seems ok to me for a 2k, why do you think it should be lower?
Anyway, from 7:01 to 6:30 you have to go from 300W to 377W. In only 2 month this isn't possible, if your technique is more or less good already.
You need to increase your aerobic capacity, what can be done with lots of long low intensity steady state sessions. In parallel you have to work on high intensity loads, threshold trainings, intervals. Best case ask your coach how to get there, when he thinks you need to be there (in this short time).

[Trickymaster]

Thank you so much for the reply.
Just to clarify, I meant my time should be lower not the stroke rate. Sorry for the confusion

[jamesg]

You'll probably need a bigger stroke, say 240W at rate 20. After a due holiday, see what style changes may be needed. The endurance to pull 200 like that will take time.

Afloat, what rates do you race at?

[iain]

As said above improvements that quick only come through resolving serious technique issues or people learning to really push themselves, neither of which sound likely given your current pace. If you put a video from the side on here those more knowledgeable than me might have technique issues for you. As for how hard you can push, that requires practice. Did you finish your 2k unable to talk for several mins and unable to get up and did you get a "2k cough" for the next hour or so, if not there may be some there. Essentially you should worry about being able to finish 800 in and go through a dark place from 1-1.5k where every stroke hurts before finding that by shortening and speeding your stroke you can go faster in the last 500 despite thinking you are suffocating.

Even at your size some oarsmen manage 32 SPM, but don't sacrifice the quality of your stroke for rating until the end. You may also like to play with pacing. Most people try and keep this as constant as possible, although some prefer a faster start and finish, while physiologically the best approach is a slightly slower start accelerating through the 2k (although this requires huge mental strength). 30S seems unlikely, but with regular rows you should be able to make some progress. WOuld be good to know what you have managed over some other distances as this will show whether you can gain more working on endurance (by far the most likely at your age), or strength.

Good luck, let us know how you do.

Iain

[mementobeansbeef]

You've got a good base and more than enough time to meet it. Here's my advice: practice your technique and get your aerobic fitness up - make sure you're doing some really intense erg pieces and ticking off the yards when you're out on the water. With regular hard work and dedication, I'm sure you can pick up that 2k time by August.

[Trickymaster]

Thank you so much for the reply.
Just to clarify, I meant my time should be lower not the stroke rate. Sorry for the confusion

[Trickymaster]

You'll probably need a bigger stroke, say 240W at rate 20. After a due holiday, see what style changes may be needed. The endurance to pull 200 like that will take time.

Afloat, what rates do you race at?

OTW we usually race at a 33-34, which is kind of harder for me to keep up but I manage

[Trickymaster]

As said above improvements that quick only come through resolving serious technique issues or people learning to really push themselves, neither of which sound likely given your current pace. If you put a video from the side on here those more knowledgeable than me might have technique issues for you. As for how hard you can push, that requires practice. Did you finish your 2k unable to talk for several mins and unable to get up and did you get a "2k cough" for the next hour or so, if not there may be some there. Essentially you should worry about being able to finish 800 in and go through a dark place from 1-1.5k where every stroke hurts before finding that by shortening and speeding your stroke you can go faster in the last 500 despite thinking you are suffocating.

Even at your size some oarsmen manage 32 SPM, but don't sacrifice the quality of your stroke for rating until the end. You may also like to play with pacing. Most people try and keep this as constant as possible, although some prefer a faster start and finish, while physiologically the best approach is a slightly slower start accelerating through the 2k (although this requires huge mental strength). 30S seems unlikely, but with regular rows you should be able to make some progress. WOuld be good to know what you have managed over some other distances as this will show whether you can gain more working on endurance (by far the most likely at your age), or strength.

Good luck, let us know how you do.

Iain

Thank you very much for your reply. Unfortunately (fortunately?) I did fall off the erg and had to be helped up by my crewmates. I’ve been trying to do an hour of ss per day at 2k + 18 and in a 1k test I did recently (I can’t do a 2k test by myself, it’s a mental block), and I pulled a 1:38.5 split. The problem with me is that I am 100% a strength rower and have basically zero endurance. My coach is putting a lot of pressure on me to drop my time because he wants me on the varsity 1 boat, especially if I want to do my other sport in the winter. Thanks again.

[Elizabeth]

Do you have a heart rate monitor? 2k+18 is about where I land for UT1 work, and one great way of improving endurance is doing a lot of low intensity steady state. I'm usually more like 2k+27 to 2k+28.

Have you played around with different race plans and suboptimal 2ks to get over the 2k mental block? It is so common to have blocks around the 2k, and I've found that to be a helpful approach to making it less built up in my mind. Doing a 2k with the first 500 and last 500m at 2k race pace and middle 1k at more like a 5k pace, using various rate caps, things like that. Good predictor pieces have also helped me with confidence about carrying out a planned pace.

[Trickymaster]

Do you have a heart rate monitor? 2k+18 is about where I land for UT1 work, and one great way of improving endurance is doing a lot of low intensity steady state. I'm usually more like 2k+27 to 2k+28.

Have you played around with different race plans and suboptimal 2ks to get over the 2k mental block? It is so common to have blocks around the 2k, and I've found that to be a helpful approach to making it less built up in my mind. Doing a 2k with the first 500 and last 500m at 2k race pace and middle 1k at more like a 5k pace, using various rate caps, things like that. Good predictor pieces have also helped me with confidence about carrying out a planned pace.

I’ll absolutely try that plan to get around my 2k block, thank you so much for that. Regarding a heart monitor, I’ve never used one and wouldn’t know how to use one. Would you recommend one? Thank you for your reply.

[Elizabeth]

Do you have a heart rate monitor? 2k+18 is about where I land for UT1 work, and one great way of improving endurance is doing a lot of low intensity steady state. I'm usually more like 2k+27 to 2k+28.

Have you played around with different race plans and suboptimal 2ks to get over the 2k mental block? It is so common to have blocks around the 2k, and I've found that to be a helpful approach to making it less built up in my mind. Doing a 2k with the first 500 and last 500m at 2k race pace and middle 1k at more like a 5k pace, using various rate caps, things like that. Good predictor pieces have also helped me with confidence about carrying out a planned pace.

I’ll absolutely try that plan to get around my 2k block, thank you so much for that. Regarding a heart monitor, I’ve never used one and wouldn’t know how to use one. Would you recommend one? Thank you for your reply.

I use a heart rate monitor every time I row, with caps on HR for all but about 2-3 training sessions per week. Another approach for setting a steady state pace is to target about 50% of 2k watts, which for you would be around 2:12 pace.

How was your 7:01 2k paced? Pretty even, or did you hit a big wall given how you described needing to be helped up?

[Trickymaster]

Do you have a heart rate monitor? 2k+18 is about where I land for UT1 work, and one great way of improving endurance is doing a lot of low intensity steady state. I'm usually more like 2k+27 to 2k+28.

Have you played around with different race plans and suboptimal 2ks to get over the 2k mental block? It is so common to have blocks around the 2k, and I've found that to be a helpful approach to making it less built up in my mind. Doing a 2k with the first 500 and last 500m at 2k race pace and middle 1k at more like a 5k pace, using various rate caps, things like that. Good predictor pieces have also helped me with confidence about carrying out a planned pace.

I’ll absolutely try that plan to get around my 2k block, thank you so much for that. Regarding a heart monitor, I’ve never used one and wouldn’t know how to use one. Would you recommend one? Thank you for your reply.

I use a heart rate monitor every time I row, with caps on HR for all but about 2-3 training sessions per week. Another approach for setting a steady state pace is to target about 50% of 2k watts, which for you would be around 2:12 pace.

How was your 7:01 2k paced? Pretty even, or did you hit a big wall given how you described needing to be helped up?

Surprisingly I stayed at a consistent 1:45 the whole time for my 2k. I will look into a heart monitor; thank you again for the suggestion and help.

[Kerry1960]

I don't use a heart rate monitor myself. But I've seen on this forum that Polar H10 works well with C2 and PM5.

[Dangerscouse]

I will look into a heart monitor; thank you again for the suggestion and help.

I use a CooSpo HRM. It's cheap but effective so I don't see the need to spend any more.