2k time trial/10 min rest/ 1500 m time trial yesterday morning.
Obviously, I am training by myself here so I am always looking for ways to compete, measure, and keep it fresh. So this morning, instead of doing these race pieces alone, I asked my Mom to come out in a coaching launch for the 2k. I gave her my GPS and told her to hold the launch steady at 1:45( 7 min for 2k) pace and race next to me as if she was another single. Maybe a stupid idea, but hey, it made it interesting! Good conditions-flat with 2-3 mph tailwind.
I launched off the start and pinned the split in the low 1:30's for the first 20 strokes or so then stayed high to 250 m mark before lengthening to base pace. It will be important at Trials to be able to get out early and control the race. As expected, I was a few lengths ahead of the launch coming into the 500, when the launch began to make its move back on me. The challenge of this setup was to hold the launch off in the middle 1000 meters, especially the third 500, when it is natural to drop off the pace slightly. I was rowing long and suspended in the second 500. I was rowing 35-36 spm. Crossing the 1k, my mom in the launch had come to a length of open behind me. I took a push into the third 500 and held the launch. It was important for me to focus on suspending my body weight and staying long. As long as I do that, the boat does not slow down a whole lot. Splits looked pretty good and I was holding the launch. I crossed 1500 and felt in control. I counted 20 strokes at base then accelerated the back end to begin 40 at 40. The key here was to continue suspending and build off of the base rhythm while just adding mid drive power and maintaining front end length. My mom's launch ran out of gas with about a minute to go! Maybe she should not have gone so fast in the first 1000! Ha, typical pacing problems, MOM!
Its tough to say exactly what the time was because the GPS was in the launch but the speed coach said it was slightly under 7. 6:58-9. I got the GPS back for the 1500 m and I went 5:13.2 at base without a start or sprint. The GPS was a little bit faster than my speed coach so its conceivable that the 2k was in the mid 6:50's.
I am trying not to look too much into the times just because you really never know, but its tough to ignore them completely. I have never broken 7 min for 2k and never broken 5:15 for 1500. These are markers that I will need to shatter consistently under pressure in order to stay ahead of everyone at Trials. The key for these pieces was to see that I was going around the right pace...in a race situation you have to take it to another level and just compete. Keeping my bow ahead is the most important, whatever number that happens to be is fine with me...This workout was a big step in the right direction. I remain humble because my Mom thought it looked, " ...fine." Ha! Thanks a lot, Mom...
Obviously, I am training by myself here so I am always looking for ways to compete, measure, and keep it fresh. So this morning, instead of doing these race pieces alone, I asked my Mom to come out in a coaching launch for the 2k. I gave her my GPS and told her to hold the launch steady at 1:45( 7 min for 2k) pace and race next to me as if she was another single. Maybe a stupid idea, but hey, it made it interesting! Good conditions-flat with 2-3 mph tailwind.
I launched off the start and pinned the split in the low 1:30's for the first 20 strokes or so then stayed high to 250 m mark before lengthening to base pace. It will be important at Trials to be able to get out early and control the race. As expected, I was a few lengths ahead of the launch coming into the 500, when the launch began to make its move back on me. The challenge of this setup was to hold the launch off in the middle 1000 meters, especially the third 500, when it is natural to drop off the pace slightly. I was rowing long and suspended in the second 500. I was rowing 35-36 spm. Crossing the 1k, my mom in the launch had come to a length of open behind me. I took a push into the third 500 and held the launch. It was important for me to focus on suspending my body weight and staying long. As long as I do that, the boat does not slow down a whole lot. Splits looked pretty good and I was holding the launch. I crossed 1500 and felt in control. I counted 20 strokes at base then accelerated the back end to begin 40 at 40. The key here was to continue suspending and build off of the base rhythm while just adding mid drive power and maintaining front end length. My mom's launch ran out of gas with about a minute to go! Maybe she should not have gone so fast in the first 1000! Ha, typical pacing problems, MOM!
Its tough to say exactly what the time was because the GPS was in the launch but the speed coach said it was slightly under 7. 6:58-9. I got the GPS back for the 1500 m and I went 5:13.2 at base without a start or sprint. The GPS was a little bit faster than my speed coach so its conceivable that the 2k was in the mid 6:50's.
I am trying not to look too much into the times just because you really never know, but its tough to ignore them completely. I have never broken 7 min for 2k and never broken 5:15 for 1500. These are markers that I will need to shatter consistently under pressure in order to stay ahead of everyone at Trials. The key for these pieces was to see that I was going around the right pace...in a race situation you have to take it to another level and just compete. Keeping my bow ahead is the most important, whatever number that happens to be is fine with me...This workout was a big step in the right direction. I remain humble because my Mom thought it looked, " ...fine." Ha! Thanks a lot, Mom...
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