Just wanted to know my possible 2k time

[ItalianRower]

So I didn't tested recently but my last 2k was a 6:57.3 a few months ago. The last all out tests (although they were meant to be workouts) are a 6x5:00/3:00 rest at 1:47.5 at 27 spm and a 500 m time trial at 1:30.1( rowed at 38 spm just to make correlations with 2k so probably could have gone faster) my question is: am I on track for a sub 6:50 2k? And Given that this is my second Year of competitive rowing and being 16 6'2" 180lbs do you think that sub 6:30 by the end of next year is possible?

[Cyclingman1]

2K, 6:57.3 is 4x500m @1:44.3 with 0.0 rest.

And you do 6x500m @1:47.5, 3' rest, SPM 27. What's with 27 SPM. Are you saying that you purposely did the 500m more slowly than you could? If you truly maxed out, the answer to 6:50 is a decided, NO. Why would you think that 6:50 is possible given your training results?

[Edward4492]

Rate control and restrictions are great for various types of training. But not for all-out speed work. When doing a six or eight x 500m as a determinant of 2k performance you need to ignore rate and go all out. The only real caveat is that you want the last one to be as fast as the first (or faster). You don't want to kill the first one and collapse on the balance of the work out. For what you're trying to accomplish and predict you should probably go in with the idea of doing (8) x 500m at 1:45.....ignore the rate. Maybe do the last two faster if you're feeling solid. If that goes well, the next time you do it start at 1:44 and continue to work your way down.

Nothing wrong with rate restricted work when trying to develop a given training effect (like a 20r 30min piece). But not for speed work. Re-test and let us know how you make out.

[G-dub]

The more widely known comparison is from 8 X 500 R3:30, which generally should be 2-3 seconds faster than 2K. So, for instance, I am able to do those on 1:43.2 and my 2K split is 145.6(ish). Another really good one is 4 x 1K on R5'. That one is generally considered to be one second per 500 split slower. So using me again, I did those at 1:46.3

[Edward4492]

Glen.....dead on. At the end of my training cycle before race season my last (8) x 500m on 3:30r was at 1:45. My 2k's averaged around 7:10......1:47.5 pace.

[hjs]

So I didn't tested recently but my last 2k was a 6:57.3 a few months ago. The last all out tests (although they were meant to be workouts) are a 6x5:00/3:00 rest at 1:47.5 at 27 spm and a 500 m time trial at 1:30.1( rowed at 38 spm just to make correlations with 2k so probably could have gone faster) my question is: am I on track for a sub 6:50 2k? And Given that this is my second Year of competitive rowing and being 16 6'2" 180lbs do you think that sub 6:30 by the end of next year is possible?

The 500 says not so much.

The 5 min repeats look good, they point to 1.47 ish on a 5k. Which is often 2k plus 6/7 ish.

Roughly I would say a 2k of 140/41. So certainly sub 6.50, think 6.40/45 so well on your way.

[G-dub]

Here is some other 2K predictors from our old friend Rodney:

10x500 on R1'30 = 2k - 0.0 - 0.5s
3x750m on R1'30 = 2k - 0.0 - 0.5s
4x1k on R'5 = 2k + 1s

[bisqeet]

I have found the most accurate prognosis of the the 2k is by rowing as 2k.
Everything else is just....

[Carl Watts]

If you have done some other PB distances lately like the 5K and something longer.

http://www.freespiritsrowing.com/conten ... predictor/

Note as already pointed out it doesn't necessarily work well using the 500m but it does depend on how "balanced" your strength and cardio is and only you will know that.

[ItalianRower]

Thanks everybody for the responses, I asked about the 2k because It was done a few months ago and in a very hot room where everybody did slower or fainted at the halfway mark.
The most recent piece I've done is a 10 k holding 1:54.6 at 23 spm(for what It's worth).
However I followed this forum a lot and although people don't like the spi think because of Ranger and his threads I think is not a bad way to track form in different pieces.
I have another question, today I Spoke with my coach and he told me that steady state should be max pressure at a restricted stroke rate but I've found pretty much everywhere else that should be sub the aerobic threshold (2mmol) since I'm just 16 and with limited experience wich way in your opinion is the best to do "steady state"?

[ItalianRower]

*the 10 k was not a test

[jackarabit]

4x1k/5"R as 2k + 1" worked best for me.

Max deliverable handle force at any rate, restricted, low, or free, would not seem to me to encourage a physiological "steady state." But I believe athletes need to trust their coaches so maybe it's best you do it and your coach calls it by the name he chooses.

[hjs]

Thanks everybody for the responses, I asked about the 2k because It was done a few months ago and in a very hot room where everybody did slower or fainted at the halfway mark.
The most recent piece I've done is a 10 k holding 1:54.6 at 23 spm(for what It's worth).
However I followed this forum a lot and although people don't like the spi think because of Ranger and his threads I think is not a bad way to track form in different pieces.
I have another question, today I Spoke with my coach and he told me that steady state should be max pressure at a restricted stroke rate but I've found pretty much everywhere else that should be sub the aerobic threshold (2mmol) since I'm just 16 and with limited experience wich way in your opinion is the best to do "steady state"?

No matter what rate, if you really use max pressure its not doabe for longer durations, using a pressure you use during a 2k is fast enough.

[jamesg]

At 16 you're doing pretty well, your times and ratings indicate 10 to 12 W stroke (Watts/Rating). Once called SPI, but the number you get is Work per Stroke. Just what's needed to shift boats. When afloat in a crew we all pull as hard as is sustainable and full length, every single stroke. We can only pull a limited number of strokes per minute, so the work in each had better be plenty if we want to go fast. Work is Length x Force, so both are needed.

Your 10k time and your stroke work say you're fit and row well, so below 7'/2k will be easy, even now. I'm your size but when 60 odd I could do a 2k in 7:10 at rate 28, no problem, after a year of 5ks. You'll be a lot faster than that.

For now concentrate on long fast relaxed strokes with plenty of recovery time and at very low drag and rating, to avoid getting into bad habits that will kill you when you get hold of oars or sculls.

Dove sei?

steady state should be max pressure at a restricted stroke rate but I've found pretty much everywhere else that should be sub the aerobic threshold (2mmol) since I'm just 16 and with limited experience which way in your opinion is the best to do "steady state"?

These two ideas are not in contradiction, just two ways of saying the same thing. Training steady state is done at full stroke, low rating. If you pull a 10W stroke, at rate 20 that's 200W; at 40, 400W. We control power output and hence Lactate level by controlling the rating. The stroke remains roughly the same. The erg lets us do this very accurately since we can see both Watts and Rate. Afloat, training is done at 23, racing at 32-34, sprints and starts at 40.

We start low rating, not least because rowing is technically difficult enough as it is, and almost impossible when you have to get four scullers or eight oarsmen exactly synchronized at high ratings.