Tag2k erg test

How To Mentally Prepare For A 2k Erg Test

1. Begin early

To guarantee a good mental preparation for your 2k erg test or race make sure you begin early. You probably do it naturally anyway. But once you are notified by your rowing coach or you take a personal decision to race a 2k erg test you should immediately begin the process of internal preparation.

Because usually, the more time you have to prepare,  the better you can be mentally prepared for the 2k.

2. Plan every detail

You must plan everything. And be absolutely meticulous about everything. Attention to detail is key. Decide exactly how you are going to prepare. Decide exactly on what you will do on race day. Have a 2k erg strategy well planned in your mind and practice it if possible at lower intensities in training.

Knowing exactly what you you are going to do  will reassure you and give you a strong base to launch your race plan on race day. Don’t fulfill to prophesy of he who fails to plan, plans to fail.

3. Train hard

I am a big believer in preparing physically for a 2k erg. I believe that an excellent physical preparation will give you enormous confidence and mental strength in your approach to the race.

If you are well trained and have developed the necessary fitness and mental toughness for the 2k erg in your training, then the need to do other extra mental preparation should not be as strong.

4. Better to be under than over cooked.

Never, ever over train with erg rowing when you are preparing for a 2k erg test. When you are tired and over trained the chances are that you will be weak mentally. Or at best you will be in a vulnerable mental state for the 2k.

This balance between under and over training is up to you. And will come with experience. But when you’re are in doubt – more is less.

5. Attack.

When it comes to race day, within the confines of your 2k test plan you should aim to attack. Our primitive natural defence mechanisms instruct us to either fight of flight. Adrenalin can be a great strength for a rower. It can make our rowing perceived exertion seem easier.  So use it. Aim to attack the erg test (within your plan) and do not fear it.

6.Keep those promises.

Remember the last 2k erg test you did? What promises did you make yourself during or afterwards? Did you keep them? Maybe you promised yourself that you’d train harder, smarter, get more sleep or eat better. We’ve all done it. But the real difference comes in keeping those promises to yourself. It’s all about personal integrity. It’s just between you and me. Keep your promises – and when it comes to preparing for a 2k erg test, you will thank yourself.

7. Understand that It will be difficult

Aim high, under achieve and you’ll feel bad.

Aim low, over achieve and you’ll feel great.

Expect an ok erg test, it’ll be hard and you’ll suffer mentally.

Expect a very difficult erg test , it’ll be easy and you’ll score a PB.

(I’ve used this tactic successfully many times).

Learn More Insights in the 2K Erg Book...

Advanced 2k Erg Test Indoor Rowing Strategy – Part 1

A while back, I wrote an article about how to approach a 2k erg test and the strategy you should use to get your best score. The article focused on breaking down the 2k into 3 parts – the start, middle and finish – and showed a plan for each.

Usually it’s an excellent way of preparing for a 2k erg and executing it on race day but sometimes you need to use a different approach.

The standard 2k erg test strategy is for rowers who have a good training history and have a balanced type of fitness geared towards a fast 2k erg. This fitness is typical of a rower following a rowing training program over a long period of time.

But everyone’s different.

  • Not everyone racing a 2k erg has been training specifically for rowing for years.
  • You may have a short history of training and not have a well developed aerobic system.
  • Or you might come from another sport where aerobic endurance is key and you don’t have a well developed anaerobic sprint system.
  • Or you may have just started rowing within the last year and your fitness reflects your natural fitness (I’ll explain more about natural fitness in a moment)

Whatever your position, chances are that you have a pretty good picture about yourself and your current abilities. You might:

A. You love sprinting and you hate long distance or
B. You hate sprinting and you love long distance or
C. You love it all or
D. You hate it all (sorry about that!)

Either way, you should consider approaching your 2k erg tests depending on what you like.

Why?

Because what you like is usually what you are naturally good at.

Your Natural Fitness Type

Everyone is born with a certain type of muscle ratio between slow twitch and fast twitch. If you like (and are good at) long distance you probably have a higher proportion of slow twitch. On the other hand maybe you prefer pumping out a couple of 100 meter blasters in which case you probably have a higher percentage of fast twitch.

This first article looks at a 2k erg test strategy for Sprinters

Start

Go off hard – very hard. This is where you can get ahead and compensate for a slower middle section. But you need to know your limitations and ensure you sprint for only as long as you can without jeopardising the entire 2k. You are the best judge of this. It might for example be realistic for you to sprint for 200 and 400 meters.

Keep going until you feel like you need to settle into race pace and when you do settle – settle a lot. There is no point in trying to play the averages game with a big strong aerobic middle 1400 meters because you are not currently trained for this.

Middle

Here you should initially try to recover from your hard start. It might be that you settle to 1:45 after pulling 1:35 average for the start phase.

But you should still play to your strengths. Consider doing some power 10’s down the middle section making sure you spread them out well so you give yourself a chance to recover between bouts of power. A power 10 would for example go from 1:45 to 1:41 – 1:43 and you should aim to do no more than 3 -4.

But always ensure you pace yourself. Remember it is a 2k erg and you must budget your energy for this.

Finish

Towards the finish – do not go early. Leave it to a point where you can sprint again at maximum power until the last meter. Some sprinters can manage 20 seconds – around 100 meters. Others can do 30 – 45 seconds. The bottom line is that you are extracting the most from your natural ability – which is sprinting.

Finally

This type of approach to a 2k erg test is not the best way to get a good score. To get a good 2k erg time you must follow a good balanced rowing training program that trains all of your energy systems used in a 2k test.

This comes with time and patience, but if for the reasons I mentioned above you need to do a 2k erg test and know you are a good sprinter with a not so good aerobic base then this strategy could should for you.

The next article examines a 2k erg test plan for type B rowers – endurance.

Learn More Insights in the 2K Erg Book...

Advanced 2k Erg Test Indoor Rowing Strategy – Part 2

This is part 2 of a series of articles about specific 2k erg test strategies for particular rowing athletes who are not suited to doing the standard 2k race plan.

The first 2k article looked at sprinters and how they should approach a 2k erging race differently from other types of rowers. This article looks at rowers who are more suited to (and prefer) long endurance type rowing and workouts. If you think that you are an endurance rower then this is a good way for you to approach a 2k and get the best erg score possible for you.

Start

Go off hard but settle down very early (after around 10 – 12 strokes). Like most endurance rowers the percentage difference between your sprinting power and average race power is probably not all that much.

So when you settle down into your race pace rhythm you should aim to set a power that is the maximum possible for you between 1900 meters and 100 meters to go.

It is better when you are an endurance rower to not vary your power or rate very much in the middle phase of the 2k. Endurance lends itself to a constant high, steady power output for most of the test.

Remember endurance rowers are very different to sprinters who are capable of varying their power a lot during the middle part of the race. Endurance rowers can tolerate an unbelievable amount of hardship for long periods of time.

Remember this.

And remember that you are not a sprinter so you should not do what they do.
 

Middle

This is 1800 meters of absolute endurance bliss.

And you must Red line it.

If you do it right you will suffer hard but it’s what endurance rowers like and enjoy – Long and Hard. Do not go for pushes or power 10’s because you are not genetically geared for it and you will probably have a physical and mental meltdown.

In fact, if you do it right you shouldn’t even want to do power 10’s because your rhythm should be so strong and deep that you would be in an unbreakable zone.
 

Finish

As you go through 500 meters to go, don’t even blink. Just keep working hard in your zone and in your rhythm. With 100 meters left on the monitor you should try and sprint.

But you may not be able to just like many extreme endurance ergers because you will have played the average power game and played to your strengths.

But timing and regulating your energy systems are crucial for the success of this approach for you. Knowing your body and mind well will help you arrive at the finish with just about enough to hold on.

Above all else, choose a middle base power that is sustainable for the entire 2k. 1900 meters will not cut it and you could end up loosing 1 second or more in the last 100 meters.

On the other hand if you are too conservative with your power and you decide to sprint, you will not get the most from your natural abilities.

In a word, it’s all about

Balance.
 

Finally

I mentioned at the end of the first article that both sprint and endurance type rowers should direct their their training so that they become better all rounder’s more suited to doing 2k ergs.

Remember rowing is around 70% aerobic and 30% anaerobic.

So if you feel like you are not in this area, adjust your training so that you become geared better towards the 2k erg.

I cannot emphasise this advice enough because if you want to get fast 2k erg times in the long run, sprinting and endurance alone won’t cut it.

Learn More Insights in the 2K Erg Book...

The 2k Erg Test Results, Findings and Recommendations

So we finally got the chance to do the 2k’s yesterday.

Here are the results including the January results and the PBs of the rowers:

Group A

Friday 2K January 2K PB
A1 21 YO Male 6:48.1 6:48 2k 6:44
A2 42 YO Male 6:54.2 6:54 2k 6:39
A3 18 YO Female 8:10.8 8:11 2k 8:06
A4 28 YO Female 7:22.4 7:24 2k 7:24

Group B

Friday 2k January 2K PB
B1 33 YO Female 8:52.1 2k 8:54 8:54
B2 28 YO Female 7:53.2 2k 7:57 7:45
B3 19 YO Male 6:27.8 2k 6:28 6:28
B4 56 YO Male 7:27.3 2k 7:25 7:23

 

Comments

Like all 2k erg tests, this was a hard test for all the rowers. Some suffered more than others. Some scored P.Bs. Some felt bulletproof, some felt empty.

But the glaring question is can we find anything from timing of the work sessions we did in the past couple of days?

Generally Group B (the group who did the 1000 meters at pace on Wednesday (2 days before the 2k test) and (3 days after the hard weekend) fared better. Here’s why…
Continue reading

Rowing Lightweight? Here’s a Race Day Weigh – In Strategy

Lightweight rowers often spend more time thinking and talking to each other about ‘making weight’ than rowing technique and training.

Believe me, I’ve been there.

It’s particularly difficult at the beginning when you are an inexperienced rower or erg rower and haven’t got a clue on how to do it right.

But even if you are an experienced rower you might pick up a tip or 2 from the following discussion.

Wake Up Weight

Wake up early and check your weight  immediately. But make sure your bladder etc is empty becacuse this can make a difference of 200 – 300 grams. You should wear your weigh – in uisuit to get an accurate picture of how much you need to lose. Ideally you should not have to lose more than 1kg because anything more than this will lead you into a struggle you do not need. Continue reading

Goals of the 2k Erg Experiment

I’ve been getting lots of questions and comments from people asking what the point of the 2k erg experiment is.

But first I want to show you what the group of rowers and ergers did in the run in to the 2k last weekend as their ‘taper’.

Here’s what they did:
• 6 days before: 3 x 1000 meters
• 5 days before: 4 x 500 meters
• 4 days – no training and rest (or for some a light swim)
• 3 days – erg 40 minutes easy
• 2 days – 30 minutes easy with some power 10’s (3 – 4)
• 1 day – 20 minutes erg easy
• Day 0 – 2k Race

Goal # 1

Anecdotally, over the years I’ve learned a lot (through trial and error and instruction from world class rowing coaches) about the timing of the run into an important 2k erg or mini – peak. This is very different from peaking once and once only each season which I have already written about.

The goal of the experiment is to confirm my beliefs that:

Doing 1 x 1000 meters just below pace and 1 x 500 at finishing pace a few days before the test can considerably improve the chances of scoring well.

This is no big deal as most rowers use this or a similar type of approach to their tests.

Goal # 2

But the second more specific goal is to find out when the best time to do it is.

• Normally I’ve done this workout 2 days before the 2k.

• But I’ve heard of rowers having good results doing it 3 days before.

Also

Almost all of the rowers I’ve worked with all performed better when they did the ‘pipe opener’. And I want to confirm this (because the group did not do it this in the run-in to the first test).

I want to confirm my belief on when the best time to do the pipe opener is (2 or 3 days).
I won’t reveal which day I feel is better until after the 2k erg in case the tests get psychologically skewed.

As I say it’s just a non scientific test to have some fun and try to confirm some ideas I have developed over the years with my involvement with world and Olympic teams.

Inexpensively in a club environment.

And I would like to share it with you.

The 2k Erg Test Experiment

This is a non-scientific test and the goal is to discover if there is any difference in the 2k erg scores of the rowers and ergers with different training plans in the final days approaching the test.

1. First read the article that explains the context to the 2k test.

2. Also read the goals of the experiment.

3. Read the results and findings of the 2k erg tests here


Tuesday January 25.

We erged for 40 minutes at around 60% of average 2k power.

Group A

A1 – 21 YO Male 9942 meters 2:00.7 Avg/500
A2 – 42 YO Male 9811m 2:02.3
A3 – 18 YO Female 8293m 2:24.7
A4 – 28 YO Female 9139m 2:11.3

Group B

B1 – 33 YO Female 7741 meters 2:35.0 Avg/500
B2 – 28 YO Female 8462m 2:21.8
B3 – 19 YO Male 10408m 1:55.3
B4 – 56 YO Male 9146m 2:11.2

Most rowers and ergers felt recovered after the 2k test last Saturday. Sunday was a day off for the group. Monday was an easy and steady cross training day. And Tuesday was this 40 minute erg. We’re aiming to do 3 x 15 minutes tomorrow at a little harder pace than today.


Wednesday January 26

We Erged 3 x 15 minutes at a pace slightly above U2. We took a long break between workouts – 10 minutes and took the opportunity to drink some fluids and also get off the erg to move around.

Group A

A1 – 21 YO Male 3820m (1:57.8) 3836m (1:57.3) 3807m (1:58.2)
A2 – 42 YO Male 3759m (1:59.7) 3785m (1:58.9) 3787m (1:58.8)
A3 – 18 YO Female 3189m (2:21.1) 3198m (2:20.7) 3187m (2:21.2)
A4 – 28 YO Female 3513m (2:08.1) 3502m (2:08.5) 3480m (2:09.3)

Group B

B1 – 33 YO Female 2920m (2:34.1) 2929m (2:33.6) 2952m (2:32.4)
B2 – 28 YO Female 3280m (2:17.2) 3292m (2:16.7) 3304m (2:16.2)
B3 – 19 YO Male 3978m (1:53.1) 3961m (1:53.6) 3920m (1:54.8)
B4 – 56 YO Male 3516m (2:08.0) 3505m (2:08.4) 3510m (2:08.2)

The group were feeling pretty tired after this session but we‘re aiming to do a long steady easy workout on Thursday.


Thursday January 28

60 minute erg at very easy pace at around U1 pace.

Group A

A1 – 21 YO Male 14308 2:05.8
A2 – 42 YO Male 13824 2:10.2
A3 – 18 YO Female 11757 2:33.1
A4 – 28 YO Female 13081 2:17.6

Group B

B1 – 33 YO Female 10721 2:47.9
B2 – 28 YO Female 11264 2:39.8
B3 – 19 YO Male 14950 2:00.4
B4 – 56 YO Male 12739 2:21.3

Tomorrow is a very easy day. Most of the group are going to go for a light run, swim or bike for ~ 40 minutes. We are planning a hard weekend of 1000’s and 500’s.


Saturday January 29 2011

3 x 1000 meters just below 2k pace. 10 – 12 minute break between sets. Here are the results:

Group A

A1 – 21 YO Male 3:24.4 3:25.2 3:24.7
A2 – 42 YO Male 3:27.9 3:30.1 3:31.4
A3 – 18 YO Female 4:01.2 4:03.5 4:03.7
A4 – 28 YO Female 3:44.3 3:45.8 3:46.4

Group B

B1 – 33 YO Female 4:26.7 4:27.5 4:29.8
B2 – 28 YO Female 3:59.7 4:01.3 3:59.0
B3 – 19 YO Male 3:16.2 3:17.1 3:17.4
B4 – 56 YO Male 3:45.3 3:46.2 3:47.5

Sunday January 30 2011

4 x 500 meters 5 minute break between sets.

Group A

A1 – 21 YO Male 1:40.2 1:40.5 1:39.2 1:41.3
A2 – 42 YO Male 1:43.7 1:44.1 1:42.8 1:41.5
A3 – 18 YO Female 2:00.1 1:59.2 2:00.3 2:01.3
A4 – 28 YO Female 1:49.2 1:50.5 1:52.7 1:53.1

Group B

B1 – 33 YO Female 2:12.4 2:10.8 2:11.7 2:13.8
B2 – 28 YO Female 1:58.6 1:58.2 1:58.8 1:57.9
B3 – 19 YO Male 1:38.4 1:37.6 1:36.4 1:35.8
B4 – 56 YO Male 1:51.2 1:50.3 1:50.5 1:49.7

Monday January 31 2011

This morning we met as a group and did an active swim/stretching workout for areound 30 minutes. It was a very easy session, with more stretching than swimming. It was also a good chance to have some fun and and informally discuss the training we did at the weekend.


Tuesday February 1 2011

Today is the day the training changes between the 2 groups. Group A did 1000 meters at pace on the erg today. Group B did a 40 minute steady erg.

Group A

A1 – 21 YO Male 3:26.4
A2 – 42 YO Male 3:29.3
A3 – 18 YO Female 4:04.6
A4 – 28 YO Female 3:45.6

Group A were still feeling tired since the weekend workouts and most went slower on average than Saturday’s 1000 meter workouts.

Group B

B1 – 33 YO Female 7242 (2:45.7)
B2 – 28 YO Female 7505 (2:39.9)
B3 – 19 YO Male 9860 (2:01.7)
B4 – 56 YO Male 8602 (2:19.5)

Most of Group B were also feeling tired but most felt better after the 40 minute easy workout.



Wednesday February 2 2011

Today was Group B’s turn to do the 1000 meters in and around 2k erg pace. Group A did the 40  minutes easy erg. Here are the results:

Group A

A1 – 21 YO Male 7126 (2:46.3)
A2 – 42 YO Male 7921 (2:31.5)
A3 – 18 YO Female 9820 (2:01.4)
A4 – 28 YO Female 8332 (2:24.0)

Group B

B1 – 33 YO Female 4:25.3
B2 – 28 YO Female 3:57.6
B3 – 19 YO Male 3:16.5
B4 – 56 YO Male 3:43.9

Thursday February 3 2011

20 minutes easy erging and stretching. Talking and preparing for the 2k erg test tomorrow.


Friday February 4 2011

The 2k erg test. Read about the 2k results and findings here.

Group A

Friday 2K January 2K PB
A1 21 YO Male 6:48.1 6:48 2k 6:44
A2 42 YO Male 6:54.2 6:54 2k 6:39
A3 18 YO Female 8:10.8 8:11 2k 8:06
A4 28 YO Female 7:22.4 7:24 2k 7:24

Group B

Friday 2k January 2K PB
B1 33 YO Female 8:52.1 2k 8:54 8:54
B2 28 YO Female 7:53.2 2k 7:57 7:45
B3 19 YO Male 6:27.8 2k 6:28 6:28
B4 56 YO Male 7:27.3 2k 7:25 7:23

2k Erg Rowing Test – The January 2011 Experiment.

I was involved with a group of rowers and ergers doing a 2k erg test last weekend. I was standing there right behind the ergers, shouting, encouraging and supervising and – you know how it goes, just helping out.

But afterwards we got talking about the run- in to the test and how crucial the last week is in determining how well you score. We talked about the actual quality and timing of the rowing workouts in particular.

Because I had no input into the preparation for the 2k at the weekend I didn’t want to be too critical. But I offered my help for the next test.

Long story short – some of the group have agreed and are willing to participate in a non-scientific 2k erg test experiment. We will re-test in 10 days from now (Friday February 4 2011).

The goal of the experiment will be to discover if there is a difference in the rowers’ 2k erg test results with different 2k erg test preparation plans.

The rowers and ergers will be split into 2 groups – 4 in group A and 4 in group B.

Both groups will follow the same rowing program until 3 days before the test.

All are from the same rowing club and have been following the same general group program since October 2010.

Each group has a relatively broad cross section of age, gender, experience and erging fitness.

Here are the groups:

Group A

Male (21 y.o) 5 year erg and rowing training. P.B. 6.44.3 (April 2010)
Male (42 y.o) 26 year rowing and erging training history P.B 6.39.4 (Feb 2003)
Female (18 y.o) 5 years rowing and erg training. P.B 8:06.7 (Feb 2010)
Female (28 y.o) 13 years rowing and erging experience P.B 7:24.1 (Jan 2011)

Group B

Female 33 (y.o) no rowing history. Erging for 1 year. P.B 8:54 (January 2011)
Female (28 y.o) 10 year rowing and erging P.B 7:45.0 (Feb 2005)
Male (19 y.o) 6 year erg and rowing training history P.B 6:28.0 March 2010)
Male (56 y.o) 8 year erging history. P.B 7:32.3 (August 2010)

Both groups will follow the same daily erg training workouts for the first 7 days (until Monday January 31) .

After that, Group A will change the erg rowing workouts they did in the run-in to last weekend’s test. Group B will follow a different workout plan.

I will post the daily erg workout for each group including the scores for each rower.

Again it’s worth repeating that this is a non-scientific test and the goal is to discover if there is any difference in the 2k erg scores of the rowers and ergers with different training plans in the final days approaching the test.

© 2018 Erg Rowing

Theme by Anders NorénUp ↑