Hello Rowers,
My race plan on the rowing machine for 2K was always:
15 quick and fast, which would drop my overall average per 500 meters three seconds below my goal. Then fall into a nice rhythm and maintaining a stroke rate above 32 (in my case). If 32 is way to difficult consider changing the drag to less.
From 15 strokes to 900 meters to go, I would gradually lose the lead on my 500m split time that I found after 15 strokes. So for example if I wanted to row 1:30 for the whole 2K, after 15 strokes I would be at 1:27.5, at nine hundred meters to go I would be around 1:30.7, so at that point I would maintain 1:30 each stroke as to not lose too much on my target finishing split time. This rhythm I would maintain for 500 meters which would bring me to 400 meters to go. At that point I would require 50-80 meters to get myself psychologically ready to push hard for the remaining 320 meters. This final sprint is enough to make up 1 entire split second in average. So out of the 1:30.7-1:31 ends up being 1:29.+
Does this make sense?
All the best,
XENO
Jan 27, 2008
Race strategy for a 2k
Hello Rowers,
My race plan on the rowing machine for 2K was always:
15 quick and fast, which would drop my overall average per 500 meters three seconds below my goal. Then fall into a nice rhythm and maintaining a stroke rate above 32 (in my case). If 32 is way to difficult consider changing the drag to less.
From 15 strokes to 900 meters to go, I would gradually lose the lead on my 500m split time that I found after 15 strokes. So for example if I wanted to row 1:30 for the whole 2K, after 15 strokes I would be at 1:27.5, at nine hundred meters to go I would be around 1:30.7, so at that point I would maintain 1:30 each stroke as to not lose too much on my target finishing split time. This rhythm I would maintain for 500 meters which would bring me to 400 meters to go. At that point I would require 50-80 meters to get myself psychologically ready to push hard for the remaining 320 meters. This final sprint is enough to make up 1 entire split second in average. So out of the 1:30.7-1:31 ends up being 1:29.+
Does this make sense?
All the best,
XENO
My race plan on the rowing machine for 2K was always:
15 quick and fast, which would drop my overall average per 500 meters three seconds below my goal. Then fall into a nice rhythm and maintaining a stroke rate above 32 (in my case). If 32 is way to difficult consider changing the drag to less.
From 15 strokes to 900 meters to go, I would gradually lose the lead on my 500m split time that I found after 15 strokes. So for example if I wanted to row 1:30 for the whole 2K, after 15 strokes I would be at 1:27.5, at nine hundred meters to go I would be around 1:30.7, so at that point I would maintain 1:30 each stroke as to not lose too much on my target finishing split time. This rhythm I would maintain for 500 meters which would bring me to 400 meters to go. At that point I would require 50-80 meters to get myself psychologically ready to push hard for the remaining 320 meters. This final sprint is enough to make up 1 entire split second in average. So out of the 1:30.7-1:31 ends up being 1:29.+
Does this make sense?
All the best,
XENO
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