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Monday
Jan162012

Plan your 2k Ergometer Race Time and Strategy

By: High Performance Rowing.

Resources: Concept 2 and FRF

Reference point: French National Squad. Spreadsheet will be available on the 1/02/2012  to registered users.


High Performance Rowing was recently allowed an insight into how the French National Squad set out to predict a pace at which they can do their next 2k ergo trial. 

From the outset, if you intend breaking your Personal Best, you will need to commit yourself from the first stroke because lost time in the first quarter or first half of the trial is impossible to make up later. In fact, you should aim to be a fraction of a second ahead of each marker to ensure that you can meet your personal best.

Rate:

Rate is a result of what you can achieve technically and how conditioned you are. The top international rowers will achieve a rate of around 40 strokes a minute. Novice rowers would expect to do around 26-28 while experienced club rowers around 30-34 strokes a minute.

Always adopt a rate that you have practiced.   

Race Strategy:

1) Possibly the most common tactic is to do the first 500 metre split the fastest, the last 500 metres the second fastest, the second 500 metres third fastest and the third 500 metres the slowest. The difference between the 500m split times, however, is usually quite small, with no more than four seconds between the fastest and the slowest.

2) The second is to ensure the first is a fraction of a second faster than the second and third 500m with these being at the target split.

When doing the test, ensure that rowers follow these guidelines for completing the 2km test.

2km Test Protocol

The following is a test protocol devised by the French Rowing Federation (FRF) which attempts to both maximise and predict 2,000m race performance.

1) The day before the test: 

- Athletes complete two 'maximal tests' over 100m and then 500m.

- 15min of active recovery is taken between the tests. This invilves very low intensity rowing (at 4-6 splits below UT2.

2) Following these 'maximal tests' the rowers will complete 30-60min of low intensity rowing to ensure the body is well recovered.

Purpose of tests

The 100m test is used to analyse the maximum speed possible, whilst the 500m time is used to plan the race pace for the 2,000m test. The table below sets out the target pace per 500m based on the 500m test time. We have no information available on how the 100m test result impacts on race strategy.

French Rowing Federation 2,000m Race Strategy (based on 500m Test)
500m test 1st 500m (92%) 2nd 500m (88%) 3rd 500m (88%) 4th 500m (91%) Predicted 2,000m
1:15 1:21.5 1:25.2 1:25.2 1:22.4 5:34.4
1:16 1:22.6 1:26.4 1:26.4 1:23.5 5:38.9
1:17 1:23.7 1:27.5 1:27.5 1:24.6 5:43.3
1:18 1:24.8 1:28.6 1:28.6 1:25.7 5:47.8
1:19 1:25.9 1:29.8 1:29.8 1:26.8 5:52.3
1:20 1:27.0 1:30.9 1:30.9 1:27.8 5:56.7
1:21 1:28.0 1:32.1 1:32.1 1:29.0 6:01.2
1:22 1:29.1 1:33.2 1:33.2 1:30.1 6:05.6
1:23 1:30.2 1:34.3 1:34.3 1:31.2 6:10.1
1:24 1:31.3 1:35.5 1:35.5 1:32.3 6:14.6
1:25 1:32.4 1:36.6 1:36.6 1:33.4 6:19.0
1:26 1:33.5 1:37.7 1:37.7 1:34.5 6:23.5
1:27 1:34.6 1:38.9 1:38.9 1:35.6 6:27.9
1:28 1:35.7 1:40.0 1:40.0 1:36.7 6:32.4
1:29 1:36.7 1:41.1 1:41.1 1:37.8 6:36.9
1:30 1:37.8 1:42.3 1:42.3 1:38.9 6:41.3
1:31 1:38.9 1:43.4 1:43.4 1:40.0 6:45.8
1:32 1:40.0 1:44.6 1:44.6 1:41.1 6:50.2
1:33 1:41.1 1:45.7 1:45.7 1:42.2 6:54.7
1:34 1:42.2 1:46.8 1:46.8 1:43.3 6:59.1
1:35 1:43.3 1:48.0 1:48.0 1:44.4 7:03.6
1:36 1:44.4 1:49.1 1:49.1 1:45.5 7:05.1
1:37 1:45.4 1:50.2 1:50.2 1:46.6 7:12.5
1:38 1:46.5 1:51.4 1:51.4 1:47.7 7:17.0
1:39 1:47.6 1:52.5 1:52.5 1:48.8 7:21.4
1:40 1:48.7 1:53.7 1:53.7 1:49.9 7:25.9
1:41 1:49.8 1:54.8 1:54.8 1:51.0 7:30.4
1:42 1:50.9 1:55.9 1:55.9 1:52.1 7:34.8
1:43 1:52.0 1:57.1 1:57.1 1:53.2 7:39.3
1:44 1:53.0 1:58.2 1:58.2 1:54.3 7:43.7
1:45 1:54.1 1:59.3 1:59.3 1:55.4 7:48.2
1:46 1:55.2 2:00.5 2:00.5 1:56.5 7:52.7
1:47 1:56.3 2:01.6 2:01.6 1:57.6 7:57.1
1:48 1:57.4 2:02.7 2:02.7 1:58.7 8:01.6
1:49 1:58.5 2:03.9 2:03.9 1:59.8 8:06.0
1:50 1:59.6 2:05.0 2:05.0 2:00.9 8:10.5
1:51 2:00.7 2:06.2 2:06.2 2:02.0 8:14.9
1:52 2:01.7 2:07.3 2:07.3 2:03.1 8:19.4
1:53 2:02.8 2:08.4 2:08.4 2:04.2 8:23.9
1:54 2:03.9 2:09.6 2:09.6 2:05.3 8:28.3
1:55 2:05.0 2:10.7 2:10.7 2:06.4 8:32.8
1:56 2:06.1 2:11.8 2:11.8 2:07.5 8:37.2
1:57 2:07.2 2:13.0 2:13.0 2:08.6 8:41.7
1:58 2:08.3 2:14.1 2:14.1 2:09.7 8:46.2
1:59 2:09.4 2:15.2 2:15.2 2:10.8 8:50.6
2:00 2:10.4 2:16.4 2:16.4 2:11.9 8:55.1
2:01 2:11.5 2:17.5 2:17.5 2:13.0 8:59.5
2:02 2:12.6 2:18.7 2:18.7 2:14.1 9:04.0
2:03 2:13.7 2:19.8 2:19.8 2:15.2 9:08.5
2:04 2:14.8 2:20.9 2:20.9 2:16.3 9:12.9
2:05 2:15.9 2:22.1 2:22.1 2:17.4 9:17.4
2:06 2:17.0 2:23.2 2:23.2 2:18.5 9:21.8
2:07 2:18.0 2:24.3 2:24.3 2:19.6 9:26.3
2:08 2:19.1 2:25.5 2:25.5 2:20.7 9:30.8
2:09 2:20.2 2:26.6 2:26.6 2:21.8 9:35.2
2:10 2:21.3 2:27.7 2:27.7 2:22.9 9:39.7
2:11 2:22.4 2:28.9 2:28.9 2:24.0 9:44.1
2:12 2:23.5 2:30.0 2:30.0 2:25.1 9:48.6
2:13 2:24.6 2:31.2 2:31.2 2:26.2 9:53.0
2:14 2:25.7 2:32.3 2:32.3 2:27.3 9:57.5
2:15 2:26.7 2:33.4 2:33.4 2:28.4 10:02.0
2:16 2:27.8 2:34.6 2:34.6 2:29.5 10:06.4
2:17 2:28.9 2:35.7 2:35.7 2:30.6 10:10.9
2:18 2:30.0 2:36.8 2:36.8 2:31.7 10:15.3
2:19 2:31.1 2:38.0 2:38.0 2:32.8 10:19.8
2:20 2:32.2 2:39.1 2:39.1 2:33.9 10:24.3

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