Hello 2000 meter racers.
Some of you already had your local 2K race others will race on the indoor rowing machine in the near future and even go to CRASH-B.
Here is how I pace myself for a 2K race.
I start out at a higher stroke rate for the first 18 strokes. Feeling fresh and loaded with adrenaline my average time would top out after the start to three seconds faster than my finishing target pace. As an example: My 2K goal is 6min/2K, the target average/500m is 1:30/500m. Thus after the first 18 strokes I find my average 500 meter time to be at 1:27/500.
The second phase is crucial for the success of the race plan. At this point I have to gently let go of my lead, so that I do not burn out too early in the race. My average strokes are one second slower than my target race pace. For example 1:31/500meters. Such a timed release of intensity would carry me approximately to the 900 meters to go mark. It is at this point that I have to STICK to my target 500 meter average which I need to achieve my race goal.
Holding my target 500 meter pace from 900 meters to 400 meters to go is the REAL job in my 2k race plan. My pace at this point is half a second above my target 500 meter pace, for example 1:30.5. At 400 meters, I count 15 pace strokes and get myself mentally ready for the final sprint, roughly 350 meters or 35 strokes. Once I see 350 meters zoom by I PUT THE PEDAL TO THE METAL and engage my final count down. I don't care if I shorten up, look ugly and puke my gut out. All I care about is that the pace is UNDER my target of 1:30/500meters. If my calculations are right my finishing time may be 5:59.
You go ahead and have at it!!!!
XENO
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