Training optimization prior to 2K?

[elpaca]

Hi all,
Any broad recommendations for training tweaks as you approach a 2K time trial?

I've been pretty consistent on the Pete Plan for the last few months - making sure I get all my steady state work done and interspersing with all the sprint/middle distance work that's recommended. Just over 200km rowed in November, October was closer to 125km due to some travel.

For quick reference, a few of my more recent splits below:

8x500m = 1.42.2
Speed Pyramid = 1.43.5
Waterfall (3k/2.5k/2k) = 1.53.8
4x2000m = 1.53.6
5x1500m = 1.52.2

My most recent 2k was 7.16, but I think I had a bit more in the tank at the end of that run but it was valuable to feel things out.

Big picture, I feel like I'm getting in the ballpark to give a 7min 2k a decent crack, and wondered how people approach things as they get close to a trial like this - do you drop back a bit on steady state and do more speed/middle distance work, take a day off before you go for it, any other ideas/thoughts?

Thanks!

[Spinal]

I did a mile (1609mtrs) at 1:43.5 before I committed to going for a sub 7min 2k. It stung, but that little bit of confidence helped a few days later when I finally went for the 2k.

Your numbers look to be thereabouts so no choice now but to give it a bash

Good luck!

[Dangerscouse]

My main advice is don't overthink it. A sub 7 is a huge milestone, but don't let it become a millstone.

I don't respond well to tapering or rest days, but you might, so have a play around with what works for you. I'd recommend doing more shorter, sharper sessions just to get you ready for the effort, and the 8 x 500s or something similar will be better than long, steady distances.

[robhely]

Hi all,
Any broad recommendations for training tweaks as you approach a 2K time trial?

I've been pretty consistent on the Pete Plan for the last few months - making sure I get all my steady state work done and interspersing with all the sprint/middle distance work that's recommended. Just over 200km rowed in November, October was closer to 125km due to some travel.

For quick reference, a few of my more recent splits below:

8x500m = 1.42.2
Speed Pyramid = 1.43.5
Waterfall (3k/2.5k/2k) = 1.53.8
4x2000m = 1.53.6
5x1500m = 1.52.2

My most recent 2k was 7.16, but I think I had a bit more in the tank at the end of that run but it was valuable to feel things out.

Big picture, I feel like I'm getting in the ballpark to give a 7min 2k a decent crack, and wondered how people approach things as they get close to a trial like this - do you drop back a bit on steady state and do more speed/middle distance work, take a day off before you go for it, any other ideas/thoughts?

Thanks!

I think what you're currently doing is working well, but as you say possibly shift the focus a little more towards speed work by reducing the distances/upping the pace on the solid state sessions. But only to the point where you can still recover sufficiently to put in maximum effort for the interval sessions.

Having achieved a 2k PB recently, for me the 8 x 500m sessions turned out to be the most accurate predictor, so I'd say (depending on how much rest you had between them) your 1:42.2 puts you in good shape for a sub 7. I was getting 1:47.5s on the 8 x 500s and came in at 7:09.9, so I'd say you'd be way faster than I was.

It's different for everyone, but I like a full day of rest before a PB attempt. For the 2k, I also found that a 20 minute warmup including some fast intervals was essential.

I'm also in the running for a sub 7, but I know I'm not ready at the moment as I've been focussing too much on longer distance PBs and haven't been doing enough speed work.

Good luck, you've got this!

[MPx]

I'm with Stu in councelling to not overthinking and not over investing in the result. The 2k is a THING and revered - but that aside its just another erging piece. I believe we do ourselves no favours by staring up at it reverentially on its pedestal - makes it even harder to do it well. A tactic I used for several years was just to make the 2k one of my sprint workouts. I do one sprint session a week and had 5 different pieces that I rotated around - normal life issues meant that the piece typically came around about once every 6 weeks. Some I did well, some I blew up on, some I did slower than I'd hoped. But it was just another piece with an achievable target validated by the score that I'd got last time and kept improving over time. Worked well for me....but for some reason I no longer do that and now I'm like everyone else and dreading the thing coming up in December as the time to set the annual mark. Daft! Best of luck.

[aussie nick]

I don't have much science behind it but the coach I used suggested a mini taper for a competition or time trial which was...
- 75% of standard steady state volume for the week before,
- continue with your normal interval protocol and do them at the same pace only half of the number volume
- have a day off 2 days before the row and a 30 min slower than usual steady state the day of it

[jamesg]

Any broad recommendations for training tweaks as you approach a 2K time trial?

Depends where you are in your plan, 2k training schedules are highly progressive. See:
http://3.8.144.21/training/interactive