Starting a 2K erg test

psucrewcronin · Post by **psucrewcronin** » December 25th, 2007, 12:14 am

I'm entering my second year as a rower, and I was wondering if any of you could give me some advice about how to effectively start a 2000m piece on an erg. I have pulled enough 2ks to learn that although they are not pleasant, quickly settling into one's target split/SR is of vital importance.

I am familiar with starts on the water, at Penn State I've done

3/4 3/4 1/2 3/4 Full, Wind Five, Power Ten, Two stroke settle,

but when I tried to directly transfer this water start directly onto an erg last year it was miserable. I felt like Icarus and did a fly and die. What I have been doing is starting at 3/4 slide and then doing some fast full strokes and coasting for a little bit below target split and then letting my split drift up to my target. It usually results in me being at my target split about 150-200m in.

Essentially, my question is how can I get to my target split/SR the fastest and not be burnt out? I've seen some people do a few half strokes or just layback, and I'm open to practice a few starts over break. What I've done has worked, but as a lightweight, every second counts.

Feedback would be wonderfully appreciated.

LateinEarlyOut · Post by **LateinEarlyOut** » December 25th, 2007, 2:45 am

full, full, full, full, full. You won't like it but it is the most powerful start. You should be able to hit race pace by stroke three. By stroke 5 your ave split should be well under your target split. Then just settle into race pace.

A racing start on the water is different than on an erg. On the water you are trying to intimidate your opponent by taking a bunch of high strokes. On the erg there is no one to intimidate but yourself. On the erg doing 20 high strokes at the beginning of a test will just require your base pace to be that much slower.

Even and negative spliting tend to be the most effective pacing strategies. If you do a bunch of high strokes at the beginning of the test you are by definition "flying and dying". Good luck!

James1981 · Post by **James1981** » December 25th, 2007, 9:18 am

I totally agree with the previous poster, start as you mean to go on - it's not the same theory as OTW starts.

For a 2k I would expect to be at my target split (or below) by stroke 3 or 4.

Elamonta · Post by **Elamonta** » December 25th, 2007, 9:49 am

As a collegiate rower also, I too tried to directly adapt the "OTW start" to the erg and yes it is a bit much lol. When I start erg tests I do as previously mentioned but maybe take 3/4 full full full, etc...by about the 3rd or 4th stroke I have hit my goal split, and I usually row 1-2 strokes past it and settle in. Should definitely be settled in and "swinging" with the desired ratio well before the 150-200m you described...

By the way, you have the BEST river to row on in Philadelphia lol...loved racing at the Dad Vail Regatta there!

philrow · Post by **philrow** » December 25th, 2007, 3:03 pm

Sorry psucrewcornin, I would help, you but you're the enemy.

Elamonta, Penn State is in more in the middle of Pennsylvania, literally at State College, whereas Penn is in Philadelphia.

Ok just kidding psucrewcornin. Well, I'm "kinda" with "CWRU crew," and so I'll probably see you at Pittsburgh Sprints and on the water some time. Rather, you'll see me and the CWRU boats because you'll be like 4 boat lengths ahead, because CWRU thinks it's easier and better to take last in every heat rather than race to take first. Whatever though, I won't be there next year.

So after that brief vent :-p, I usually do something like half, half, half, 3/4, full, row. It gets things spinning, and it's certainly not draining.

almostflipped · Post by **almostflipped** » December 25th, 2007, 11:03 pm

Essentially, my question is how can I get to my target split/SR the fastest and not be burnt out?

Honestly, just try a few different things and see what works best for you. Generally, I've seen people get good results with just going straight to their intended split or taking 5 strokes hard a bit hard and then going to their intended split. Much more than 5 strokes and I think you are using too much energy; but see what works best for you. I know one athlete that is capped at a 24 for the first 10 strokes. God love him, he's fine on the water but on the erg he gets so nervous that going any higher would result in him trying for a low split pull. Still he's one of the top erg scores at his school, so different strategies work for different people. The only absolute I would provide is to use full strokes. There may be some advantage to taking the first stroke a little short, but after that you want the length.

By the way, you have the BEST river to row on in Philadelphia

Ohh you poor, poor soul; you don't know what you are missing. Kidding aside, Philly is nice in some ways but there are rivers out there that are flatter, straighter, and longer.

johnlvs2run · Post by **johnlvs2run** » December 25th, 2007, 11:50 pm

Any time you are going faster than your planned pace you are wasting energy, especially at the start.

The key is to get to your planned pace and hold it there, not to get to your planned split at the start.

I wouldn't get to your planned split until at least 3/4 of the way through the race, then give it whatever you have left to the finish.

George Dunning · Post by **George Dunning** » December 26th, 2007, 12:37 am

John Rupp wrote:Any time you are going faster than your planned pace you are wasting energy, especially at the start.

The key is to get to your planned pace and hold it there, not to get to your planned split at the start.

I wouldn't get to your planned split until at least 3/4 of the way through the race, then give it whatever you have left to the finish.

I agree with John on this in that except for a couple of strokes when getting up to speed, if you are pulling faster than your final avg pace any time before the last 2 - 300m then your pacing has been less than ideal

george

James1981 · Post by **James1981** » December 26th, 2007, 7:26 am

That's a given though isn't it! Last 200-300m I will be gradually increasing the pace into an all out sprint meaning the last 500m will be the fastest of the lot (not by much if the pacing has been good). This is the way I like to plan my race - 1st 500 is 2nd fastest 2nd and 3rd are just about the same (but slower the first 500) and the last one is the quickest.

What I was referring to was stroke 3 or 4 of the race where I may see the split go under my target rate - not ideal but feels good to ease off slightly and pick up the race pace / rhythm. I certainly don't like the "fly or die" approach and as a result I've never had to give up in a 2k race.

Rocket Roy · Post by **Rocket Roy** » December 26th, 2007, 9:20 am

3 quick short strokes and then straight to your first split for 500m. And stick to your plan.

2whlrcr · Post by **2whlrcr** » December 26th, 2007, 10:23 pm

_________________
Lwt 55+ World Record Holder 6.38.1
World champion.
(I thought I'd get that in my sig as I'm not sure how long they will be valid)

Hey, I'd put that in my signature in BIG CAPITAL LETTERS, if I could.

kirbyt · Post by **kirbyt** » December 27th, 2007, 10:44 pm

I guess I sound the same as everyone else. I get a little pysched by the 2k myself, but not so much the start, it's the last 600-700m that gets me. Three to five hard strokes, full strokes never 3/4 or half, you will be a little under goal pace, which means you get to go a little slower for a few strokes as you settle in, when the monitor has you at the average you're looking for just try to hold that till 200-300 to go and then go like Jack the Bear. Easy.

Kirby

Croppers · Post by **Croppers** » January 17th, 2008, 8:18 pm

Physiologically speaking, you have about 10 seconds worth of freebie energy stored in the muscles. The advice I've had from elite level rowers is that there is no long-term penalty (over the length of the 2K race) in going out as hard as you can for the first 10-15 seconds. You simply use up this ready (fight or flight) energy. Once you settle into you race pace, you are drawing on other energy systems.

The importance of this is that it does make a difference over a 2K race. If, for example, your race pace is 1:39/500 (for a 6:36 overall time), then starting off with 15 seconds flat out (say 1:25/500) shaves about 2.5s off your overall time. You might as well take it if it's on offer, and there's no penalty!

Some physiologists will disagree, but my understanding of the different energy systems, and doing a bit of reading, as well as talking to coaches, tells me that you have this burst of energy available to use, so you might as well take advantage of it.

As far as what sort of strokes to take, I think the approach IS like you start OTW. It's very hard to take a powerful, long stroke first up with an erg that is not alreadty spinning, if only because you don't want to strain your back. I find it take about 3 strokes to get going, and those inevitably are 1/2, 3/4, full, or 1/2, 1/2, 3/4, full. Like OTW, you want to get the boat/fan moving as quickly as possible, as soon as possible.

Hope this adds something useful.

Tinpusher · Post by **Tinpusher** » January 17th, 2008, 9:49 pm

I'd had issues with the mental side of the 2K as well as the pacing. I always seemed to get carried away with the first minute or so and struggle to keep the pace near my planned split and pay for it.
Yesterday I made a conscious effort (moreso than normal) to just do 5 quick strokes to get the flywheel going and then immediately settle down at the planned split of 1:38.
200 to go there's still gas in the tank. Up the rate from 29 to 31 still pulling long. Last 10 strokes, 1:33s now....and its over.
6:29.9. PB by 2.8 seconds and confidence is restored.
Physically it felt good too. No throwing up, just gasping and then coughing!

Dave

TomR · Post by **TomR** » January 17th, 2008, 9:59 pm

Read this thread:

http://www.c2forum.com/viewtopic.php?t=326&highlight=

Nothing is free, especially a fast start.

Mike Caviston explains the physiology of and offers extensive data on pacing a race.

Concept2 Forum

Starting a 2K erg test

Starting a 2K erg test

Erg Starts