2k Based on 8 by 500m

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JerekKruger
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Re: 2k Based on 8 by 500m

Post by JerekKruger » September 12th, 2017, 5:04 pm

Do you have a specific date when you're going to do your 2k test? If not then I'd go ahead and get a conservative PB under your belt then, a few weeks later, if you feel like it, test again with a more ambitious target. You'll feel a lot less bad if you fail your ambitious 2k with a PB already in the bag.

Of course, if your 2k test is as part of a club or something similar then you don't have this luxury. In this case I'd echo Mike's advice: go out at a pace you're confident you can finish and evaluate how you feel going into the last 500m: it won't be quite as fast as redlining it all the way, but it'll be a lot faster than if you go out too fast and blow up.

Also I'll echo Henry and say don't worry too much about your 2k. You've got time to build a great aerobic base, put on some quality muscle and perfect your technique (and of course you're tall) so you've got the potential to be fast in your later teens and twenties. I wish fourteen year old me had known about rowing.
Tom | 33 | 6'6" | 93kg

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Re: 2k Based on 8 by 500m

Post by hjs » September 13th, 2017, 3:29 am

Scott Lewis wrote:Did a 1700m today at 1:49.8. It wasn't an all out effort though so I think 1:49.0 is possible for my 2k especially with a sprint in the last 300. Opinions thoughts? Thanks
You think to much, given your age you will improve a lot and that can start soon.
You should feel tired but not fully spend at 1500m, from there it really starts. Races are won or lost in the last 500.
For my training see twitter @Hjsrowing

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Re: 2k Based on 8 by 500m

Post by Scott Lewis » September 13th, 2017, 3:57 am

Thanks guys. Next Tuesday is the date of the test. With a club. Yeah I'll try going out at a 1:50/49 and if that feels good in the last 500m I'll blast it. Thanks for all the advice :D
Scrawny 192cm ... 2k in 7:17.4

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Re: 2k Based on 8 by 500m

Post by JerekKruger » September 13th, 2017, 9:19 am

Scott Lewis wrote:Thanks guys. Next Tuesday is the date of the test. With a club. Yeah I'll try going out at a 1:50/49 and if that feels good in the last 500m I'll blast it. Thanks for all the advice :D
Let us know how it goes.
Tom | 33 | 6'6" | 93kg

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Re: 2k Based on 8 by 500m

Post by Scott Lewis » September 13th, 2017, 12:06 pm

JerekKruger wrote:
Scott Lewis wrote:Thanks guys. Next Tuesday is the date of the test. With a club. Yeah I'll try going out at a 1:50/49 and if that feels good in the last 500m I'll blast it. Thanks for all the advice :D
Let us know how it goes.[/quoted]

Don't worry I will... Thanks for all the replies and see how it goes on Tuesday although it's a little ambiguous as to whether we are actually doing it on Tuesday but I think so. Thanks again
Scott
Scrawny 192cm ... 2k in 7:17.4

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Re: 2k Based on 8 by 500m

Post by McKenzie » September 25th, 2017, 1:25 pm

Hi
I am doing a 2k test on Friday. My personal best is 7:48,7.
Did a 4* 1000 m (5) at 1:56,1 today with neg splits comfortably.
Anyone with any ideas what pace I should hold the first 1700 meters? Does 1:58-59 seem to conservative?
Thanks, Magnus McKenzie
Magnus McKenzie Jakobsen
Norway, 50 years old, 5'8'', 75 kg. Started rowing August 2016, 2k at 7:44,1

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Re: 2k Based on 8 by 500m

Post by JerekKruger » September 25th, 2017, 1:28 pm

That seems very conservative to me. If you can hold 1:56.1 for 4x1000/5r comfortably then I think you can probably hold 1:56 for the first 1700m of a 2k.
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Re: 2k Based on 8 by 500m

Post by lindsayh » September 25th, 2017, 7:04 pm

McKenzie wrote:Hi I am doing a 2k test on Friday. My personal best is 7:48,7.
Did a 4* 1000 m (5) at 1:56,1 today with neg splits comfortably.
Anyone with any ideas what pace I should hold the first 1700 meters? Does 1:58-59 seem to conservative?
Thanks, Magnus McKenzie
Magnus if your 4x 1k/5R was at the max then it is a pretty good guide for a 2k pace so I agree - use that as your goal pace for the 2km.
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PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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Re: 2k Based on 8 by 500m

Post by McKenzie » September 26th, 2017, 12:23 am

Thx Lindsay and Tom :) Will keep you posted on Friday. Have a great day!
Magnus McKenzie Jakobsen
Norway, 50 years old, 5'8'', 75 kg. Started rowing August 2016, 2k at 7:44,1

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Re: 2k Based on 8 by 500m

Post by McKenzie » September 28th, 2017, 2:40 am

Lindsay and Tom:
You're spot on. Did my 2k time trial today and ended at personal best 7:44,1 with;
1:57,9 sr 27
1:57,7 sr 27
1:56,3 sr 27
1:52,2 sr 30

Afew days prior, my 4* 1000 m (5) was in at;
1:56,8 sr 26
1:56,0 sr 27
1:55,8 sr 27
1:54,9 sr 28

Thanks again and will try again late November. Next big goal is < 7:30 with sr 29 inside next 12 months
// Magnus
Magnus McKenzie Jakobsen
Norway, 50 years old, 5'8'', 75 kg. Started rowing August 2016, 2k at 7:44,1

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Re: 2k Based on 8 by 500m

Post by lindsayh » September 28th, 2017, 5:18 am

McKenzie wrote:Lindsay and Tom:
You're spot on. Did my 2k time trial today and ended at personal best 7:44,1 with;
1:57,9 sr 27
1:57,7 sr 27
1:56,3 sr 27
1:52,2 sr 30 // Magnus
nice work and very well paced Magnus. That strong last 500 is a sign that there is a bit in the tank too for next time.
Lindsay
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PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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Re: 2k Based on 8 by 500m

Post by McKenzie » September 28th, 2017, 3:16 pm

Thanks again Lindsay and Tom.

When and if possible, you got any ideas how I best incerase my stroke rate?

My thoughts are tonnes of 2:05 - 15 work and real slowly over a few months increase stroke rate until stroke rate naturally increases with increasing speed at same effort level and every 7 days or so do a speed intervall session.

// Magnus
Magnus McKenzie Jakobsen
Norway, 50 years old, 5'8'', 75 kg. Started rowing August 2016, 2k at 7:44,1

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Re: 2k Based on 8 by 500m

Post by NavigationHazard » September 29th, 2017, 3:51 am

Cheers, to get used to a higher stroke rate you need to 'ingrain' it in muscle memory. That's a fancy term for "the ability to reproduce a particular movement without conscious thought, acquired as a result of frequent repetition of that movement." Or more simply, doing it repetitively until you no longer need to think about it.

An effective way to target particular ratings is to set up workouts by time rather than distance, and then to count strokes so as to maintain the desired rating. By way of example: instead of (say) 4 x 1k on some predetermined rest and let the rating be whatever it works out to be, you do (say) 4 x 4' aiming for 2:00 pace at 32 strokes/minute. Then every 30 seconds of work interval, complete exactly 16 strokes at the target pace. If you want to target 34 strokes/minute, take 17 strokes every 30 seconds. Etc. It shouldn't take too long for you to 1) get the hang of keeping the rating spot on target and 2) get used to the 'feel' of various ratings.

I would add that when you're first setting out to do this, lots of short intervals tends to work better than longer pieces. You can 'reset' yourself during the rests and stay focused on rating. It's also worth noting that you can't as easily learn to do "odd" ratings such as 29 spm or 31 spm this way. But it's not impossible....
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Re: 2k Based on 8 by 500m

Post by Citroen » September 29th, 2017, 4:52 am

WTF, the Faceborg collective are returning to the forum.

Welcome back Jon (aka NavHaz).

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Re: 2k Based on 8 by 500m

Post by lindsayh » September 29th, 2017, 5:50 am

Citroen wrote:WTF, the Faceborg collective are returning to the forum. Welcome back Jon (aka NavHaz).
Yes indeed he is back - for the uninitiated Nav Haz (also known as the self appointed sprint interval king) is Jon Bone from New York - one of the greats and if you go back a few years very strong up to 2k including Boston and OTW too. Must have recovered from vast shoulder surgery a couple of years back as in the 6:40s in the rankings for this year 60+. I am pretty sure we also share a birthday!! happy birthday Jon for Wednesday and nice to see that you are back on track.
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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