2k time!

Question
QUESTION: Hey there!

Say I am a senior 135 pound girl, 5'8 with two years rowing experience.. I
pull 2:05s/2:04s on 3x10 minute pieces at a 26 with 10 minute breaks in
between...
I steady state 3x4k or 2x6k at around 2:13-2:15 at SR 18-20 and I pull a
2:04 4k..
Just based on these facts alone, what would you speculate that I would pull as
a 2k time?
I know these questions must bother you, but I really am curious!

ANSWER: Hi Lilian: No, these questions are not a bother at all. That said, you are asking me to make a mathematical extrapolation based on data that does not relate very well with the conclusion.  The mental and physical approach taken to rowing multiple long and low pieces vs. the all-out sprint of a single 2K are totally different.  And too make it even harder, you are right at the lightweight/heavyweight cut-off limit.

My guess is, your 500 splits during a single 2K would range from 1:53 to 1:57.  You can definitely break 8:00 and probably top out at around 7:40, which is Ta op-20% time for women your age.

I think the best way to answer your question is to do a 2K time trial.  

Good Luck/AP

---------- FOLLOW-UP ----------

QUESTION: Last year, as a novice lightweight, I pulled an 8:11 with little experience.
My 2k is in 7 days and we've only had about 2 and a half weeks of actual
winter training. We haven't really been training for 2ks.. only doing long
steady states and 10 minute pieces at a 26. I haven't really done any 2k
indicators... so my goal for this 2k is to simply break 8. I need reassurance
that that is possible!

Thank you again!

Answer
Hi Again, Lilian: Based on the times you have given me for your steady state pieces, I don't think you'll have any problems cracking 8-minutes on a 2K.  All I can say is that your coach might be doing you a disservice if all you've been told to do is long and low and now they want you to a very intense piece.

The only thing that can mess you up is that you go crazy (i.e. 36-40 strokes per minute) off the start.  Just do a Controlled Start-and-20 at about 34 and settle in at 30 SPM through the body.  When you get to the last 500 meters, bring the stroke up.  Just try to keep your 500 pace at 2:00 or better.  When you hit 2:02, do a power 10 to get you back under 2:00.

Good Luck/AP