In rowing the 2000 meters are the distance that is covered at the Olympics and of consequences also in indoor rowing they represent the competition par excellence.
The 2000 meters (2K) cannot be improvised on race day, but requires adequate preparation and planning to decide how to manage your force.
There are no written laws on how to manage 2K, because as usual the best way is the one that won the race, but I can tell you how to avoid finding yourself without strength after even half the challenge and I'll explain how I built my best time on the 2000 meters.
Index
HOW I BUILT MY BEST TIME ...
Before the official test I tried the 2K to understand in what physical condition I was in and above all to understand in what moment of the race I would have felt that feeling of physical tiredness characterized by burning in my thighs, pain in my calves, taste of blood in my mouth and abdominal pain similar to those of an intoxication for eating too much chocolate.
HOW TO PLAN THE 2K OF ROWING
Once I finished regretting the moment when I was passionate about this sport, I started planning the 2K:
- Pass on 500 meters = 1: 39 / 500m
- Stroke rate per minute = 30-32 s / m
- Greater physical and mental effort = 1200-1500m
- Final rush = 250m
At this point I advise you to divide the distance into 6 fractions:
DEPARTURE
First 10 pushes in such a way as to lower the average and set the fan in motion.
- Passo 1:25-1:27/500m
- Strokes per minute 36-38 s / m
NOT you have to push for more than 10 maximum 15 shots otherwise you will regret it later.
ADAPTATION
For about 300m it slows down slowly and progressively until you reach your 2K step.
| Passo | Frequency | Range |
| 1: 30 / 500m | 38 s / m | 50 meters |
| 1: 32 / 500m | 36 s / m | 50 meters |
| 1: 34 / 500m | 36 s / m | 50 meters |
| 1: 36 / 500m | 34 s / m | 50 meters |
| 1: 38 / 500m | 32 s / m | 50 meters |
| 1: 39 / 500m | 32 s / m | 50 meters |
MAINTENANCE
For about 1000m keep:
- step 1: 39 / 500m
- strokes per minute 30-32 s / m
This will be the easiest part because you will still have almost all your energy, You will NOT have to push because you'll be only halfway through your test !! 3 minutes and 30 seconds of rowing are still missing!
FATIGUE
Between 1100 and 1400 meters you will begin to feel your thighs burn and hear an inner voice that tells you:
Stop !! Slows!! Resume breath !!
DON'T RETURN!
Grit your teeth and think about all the fatigue you did during training. Rowing does not forgive!
- step 1: 39 / 500m
- strokes per minute 30-32 s / m
PRE-FINAL
Between the 1500 and 1750m you will have to prepare your final.
In this phase he tries to prepare the body and the mind for the last meters.
Slightly slow down if you need to catch your breath or if your legs need a little relaxation.
- step 1: 40-41 / 500m
- strokes per minute 30 s / m
FINAL RUSH
250 meters are missing, less than 1 minute!
This is the most beautiful part where you will have to TO GIVE EVERYTHING! They are the latest 25 / 30 hits!
If you are methodical like me, start a countdown of the missing shots and every 5 shot accelerates both the pace on the 500m and the frequency of strokes per minute.
If you are emotional charge yourself with a good scream !!!
- MAX / 500m step
- strokes per minute over 32 s / m
PS: To create your 2000m roadmap, just add or subtract the step difference between 1: 39 / 500m and your time.
example: hypothesized step 1: 49 / 500m I will add + 10 seconds on all the 500m steps I wrote.
example: hypothesized step 1: 35 / 500m will subtract -4 seconds on all the 500m steps I wrote.
This is my best time achieved by managing the distance in this way !!
Let us know your best time !!
Or participate directly in C2 Open Indoor Championships Italy, which are the Italian championships organized directly by Concept2 Italia that the 22-23 February 2020 will take place in Rome.
