2k @ 28spm
Posted by thepeteplan on February 10, 2014
2k = 6:33.5 / 1:38.3 / 28
1:38.5 / 28
1:39.1 / 28
1:39.3 / 28
1:36.6 / 31
Today’s training was a 2k at r28 (with a free rate last 250m). This is the last step in the progression we have done since BIRC that has been 2k @ r24 (6:49), then 2k @ r26 (6:39), then 2k @ r26 with a free rate last 500m (6:35), and now finally 2k r28 with an (optional) free rate last 250m.
The idea behind this is to take away any fear of 2k time trials. If you do them regularly they really are just like any other session you do on the erg. It’s not a good idea to do very regular free rate time trial at the same distance, so putting a restriction of some sort on them can progress the distance nicely up to a completely full on TT.
It is also a good illustration with regards to getting to the point where your brain thinks you can’t achieve the target you set out to do, and then kind of shutting down and possibly handling down. I was pretty much flat out here with the r28 restriction, but plenty more pace to give still when I removed that restriction for the final 250m. This is what you learn to do by doing the “fast last” reps in interval sessions, how to manipulate your stroke in order to either maintain pace, or increase it, generally by increasing the stroke rate (and generally then regulating the stroke power to make it manageable).
So with the last 2k race of the season in 3 weeks time what does this tell me? Well with 1:39 / 28 as a sustainable rate and pace combination for a 2k it tells me that there is no reason not to sustain a pace quicker than this throughout the Manchester 2k by rowing at a free rate throughout. 1:38s should come at 30/31spm for roughly the same effort level, and 1:37s at 32 / 33spm. Therefore from this my aim for Manchester should be to maintain a minimum rate of 32spm through the middle of the 2k, and aim for 1:37s through that period. With a fast start and a quick last 500m this should put me in a good position to better the 6:26 times I did at both Bristol and BIRC.