How To Pace A 2K Row

[@markpayne5451]

Thanks- gonna do my first 2k test today and was looking for something like this!

[@Neil_Bergenroth_Rowing_Coach]

Let us know how it goes! Thanks for your feedback!

[@dougfripp]

Thanks for sharing this, it struck me as a really good way to break it down. I gave it a go and managed to shave about 4 seconds off my last rather chaotic attempt at getting below 7 minutes. This approach got me down to 6m56s, which i was really pleased with!

[@Neil_Bergenroth_Rowing_Coach]

Glad my strategy worked for you and helped get you sub 7. Awesome stuff and thanks so much for leaving a comment that my content helped you, that means a great deal to me!

[@cfisher642]

Nice simple game plan that will be easy to execute under maximum pressure, especially when you "practice" it beforehand!

[@Neil_Bergenroth_Rowing_Coach]

Thank you. I like to keep things simple. If it’s too complicated the execution takes too much. Ideally, your training plan teaches pacing as you go.

[@joshd2861]

Just getting into rowing the last couple months. I'm going to try this exact method for my first 2k.

[@Neil_Bergenroth_Rowing_Coach]

Thanks for commenting, let me know how you get on!

[@Jonas_Fox]

I look forward to trying this! I'm usually watching my force curve and watts for a "practice makes permanent, so do perfect practice" approach. Is there a % of threshold watts approach to this strategy? I'm guessing it looks like 200% aerobic threshold, 90% threshold, 100% threshold, 1000% anaerobic ramp. I tend to think in terms of the energy systems more than time, and watts is great at showing me immediate outputs. I'd love to hear your thoughts on using watts and perceived exertion as a way to approach these phases. Thanks for all you do, Coach B, your videos are a huge help. 🤜💥🤛

[@Neil_Bergenroth_Rowing_Coach]

I would need to think about numbers. Get back to you in that. Thanks for commenting on feedback. It means a lot when someone takes the time to comment after learning from my videos!!

[@philipyudada6298]

Coach B: Thanks. You mentioned “Power 10” during the 500m-1000m segment. What does the Power 10 mean? Thanks. Philip from Shanghai, China.

[@Neil_Bergenroth_Rowing_Coach]

A power ten is a push for ten strokes. Nothing too crazy just a split or two. We want to keep the rhythm sharp and popping and not go stale and heavy. Does that make sense?

[@mikescott3876]

How taxing would it be to practice the 1st 1600M regularly?? Put yourself in a position to empty the tank, but then save it for race day!!

[@Neil_Bergenroth_Rowing_Coach]

My suggestion is to add 5 to 6 seconds to everything. So a 2:00 target for the whole test piece becomes a 2:05. Then, you could do 2 or 3 repeats of 1600m in a session and execute the pacing at a sub maximal level. Generally, a full out effort takes a lot out of you (well at my age 47 it does). So if you did some submaximal intervals, you could practice execution and still train for the rest of the week well. Does this make sense?

[@mikescott3876]

@@Neil_Bergenroth_Rowing_Coach perfect sense, thanks.

[@davidmoule5419]

Thanks for posting this, recently discovered the 2K challenge and how obsessive it can become. Really daft question but..... what number do you usually put the resistance lever on? Do you goi to 10 to look "manly", 1 to make it easier or somewhere in the middle? Does it even matter? Many thanks..

[@Neil_Bergenroth_Rowing_Coach]

I am usually about 125 on the drag factor, which could be around 4 to 5 on the damper. If you are finding it difficult to find a connection around there and need to put it higher (like at 10, for example), I recommend some technical coaching so that you use your body weight better on the handle and foot stretcher.

[@davidmoule5419]

@@Neil_Bergenroth_Rowing_Coach Ah, I get you - it's about finding the right resistance level. I thought it was a difficulty setting (duh!). Yep, some tech coaching would really help 😀 Thank you, really appreciate you taking the time to reply.