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Old 08-03-2013, 01:47 PM   #1
Bryan Spillman
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3-2-1-Row 2K-Go!

Never attempted a 2000 Meter row before, just looking for friendly predictions. I'm fairly strong, but don't have great endurance. First attempt at the 2K row is tomorrow morning and I pretty much only row when the box programs it. (M\37\71"\230lbs)

0100 Meter Row = 00:17.1
0500 Meter Row = 01:27.4
1000 Meter Row = 03:23.9 (during wod).
2000 Meter Row = ??:??.?
5000 Meter Row = 19:46.1

Biggest question of the day is what damper to use, normally use 6 on everything.. Anyways I will either find what I am made of or see what I ate for last meal.
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Old 08-03-2013, 02:29 PM   #2
Richard Colon
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Re: 3-2-1-Row 2K-Go!

If damper 6 is what you are used to, don't change it. The only thing I'd focus on is stroke rate. Obviously, keep it slower than you do for a 500 to 1k.

You have fairly good numbers. Start out with 3 to 4 crazy pulls like you did for your 1:27 500, then settle in to a 1:40 to 1:45ish pace based on stroke rate. I like a quick 1 second or so pull followed by a slower, controlled breathing 2-3 seconds on the return. Even that slow, with my initial 3 to 4 pulls trying to rip the chain out, settles me in comfortably.

In the end, since you say strength is better than endurance, wait a bit longer and don't go all out the last 500. Maybe wait until 300 or so left, let it all out, crank and hold on.

Shoot for a 6:40ish..Thats my guess for you.
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Old 08-03-2013, 02:59 PM   #3
Bryan Spillman
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Re: 3-2-1-Row 2K-Go!

My usual damper is always 6, I keep reading about adjusting it for the all out erg sprints.. however I know this one is on the endurance range. The splits is what is going to get my head all messed up... and trying to keep my but glued to the seat.
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Old 08-03-2013, 06:00 PM   #4
Richard Colon
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Re: 3-2-1-Row 2K-Go!

its just 2,000 meters.

and its just a row machine.

not sure why you have so much stress over it.
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Old 08-04-2013, 04:15 AM   #5
Bryan Spillman
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Re: 3-2-1-Row 2K-Go!

I don't know if stress is the right word, I just think about it.
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Old 08-04-2013, 06:37 AM   #6
Bryan Spillman
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Re: 3-2-1-Row 2K-Go!

7:08.0. I ran myself out of gas...

Splits: work safe splits.
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Old 08-04-2013, 01:49 PM   #7
Andy McLaughlin
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Re: 3-2-1-Row 2K-Go!

Ran yourself out of gas? Unless I'm reading the image wrong you finished with a 1:37 last 500m. You had plenty left in the tank! It looks like in the middle you let the stroke rating go down a bit, and your speed suffered. But, excellent job for your first 2k! It's something that can be improved a lot with pacing and technique work.

With rowing the best pacing strategy is what's called "a negative split". You want to start out a little bit slower than your target pace, and speed up throughout the workout. This helps prevent you from fatiguing too early. So, next time your goal might be to hold a 1:47 split for the first half, and then start to speed up during the second half.
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Old 08-04-2013, 03:53 PM   #8
Bryan Spillman
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Re: 3-2-1-Row 2K-Go!

I did try something a little new to me in that 2nd 500 because my traps were burning hardcore. I slowed my stroke rate down and tried longer\stronger pulls. My traps recovered but my pace did suffer some while trying to figure that all out.. (probably not the best place to test things).. Either way my coach says a stroke rate of 26 is pretty optimal, but I have a hard time relaxing it below 30..
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Old 08-07-2013, 01:35 PM   #9
Andy McLaughlin
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Re: 3-2-1-Row 2K-Go!

Quote:
Originally Posted by Bryan Spillman View Post
I did try something a little new to me in that 2nd 500 because my traps were burning hardcore. I slowed my stroke rate down and tried longer\stronger pulls. My traps recovered but my pace did suffer some while trying to figure that all out.. (probably not the best place to test things).. Either way my coach says a stroke rate of 26 is pretty optimal, but I have a hard time relaxing it below 30..
If your traps are getting tired early it probably means that you're muscling the stroke with too much upper body. Really focus on the leg drive, you should be getting a good 75% of your power from the legs.

Taller/bigger guys can get away with a slower stroke rating. I would recommend practicing a couple 500m pieces at around a 1:45 split. Try different ratings out and take plenty of rest in between them.
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Old 08-08-2013, 11:30 AM   #10
Collin Day
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Re: 3-2-1-Row 2K-Go!

Some great advice so far and mine won't differ too much. I had been hovering just over 7:00 until a recent strategy change and dropped several seconds, to 6:57, purely based on the change of my pacing.

I started with 10 pulls at 100%, the first few quick, the rest long and strong. This dropped the 500m pace to about 1:30. I then immediately settled into a 1:45 pace and held that for the next 750m or so, when it began to slowly rise (although never exceeding 1:50). With about 250m left, I slowly picked it back up, reaching an all out effort with 100m left.

With this strategy, I found myself much less winded through the middle 1000m. Everyone feels great that first 300m, so it's easy to go out too hard for too long. Everyone feels awful that last 500m, so it's a mental game from there.
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