6k test coming up soon

Question
I don't want to be like everyone else who seems to be on this site, asking how to lower their erg scores but i do have a question.

In about a week (if i can recieve an answer before then)I am scheduled to have a 6km erg test in preparation for trying out for the Canada Games in PEI this august 2009 (i have not been gaurneteed a spot on the team yet.)  I have only ever done a 2km test with a time of 8:14 (which, after reading everyone else's times on this website, does not seem very good, though on my high school team, i am third best, and we did get 1st, 2nd and 3rd in doubles at the last regatta) so i am not prepared at all for diving right into a 6km erg test and i was wondering if you could give me any tips that could help me get a decent enough time that i don't look like a total noob.

thank you very much
megan

Answer
Hi Megan: I do love when someone tells me they pulled a 8:52 for 2000 meters and they want to know how they can get it below 6:00 by next week.

To be honest, I never had much success on the erg.  That said, I could beat people in a single that I couldn't beat on the erg.  Most good coaches understand that results of ergometer tests are an objective measure of an athlete's fitness and potential.  However, individual technique on the water and the ability to coordinate with teammates must also be considered when assessing performance of a boat.  In other words, assembling a crew based purely on erg scores is not an optimal strategy.  Yes, your 2000 is a bit below average, but is not that bad (especially if you are a lightweight). It looks like you can move a boat, so that has to count for something.

For your 6K piece, shoot for a goal of 25:20.  That would put you in the 50th percentile group for female rowers your age per the concept II web site.  You want to try and target 8:24 for the first 2000, 8:32 fot the middle 2000, and 8:24 for the final 2000.  Before your test, try to get in a workout where you do three (3) 2000 meter pieces with a 5 minute rest in between.  For the first 2K piece do a start and 20 and settle to the rate you plan to do for the body of the 6K piece.  For the second piece, just row steady state with a couple of power 10s.  For the 3rd and final 2K, row your body-of-the-race cadence, and then try bringing up the stroke in the last 500.  If you get the chance to row one more practice 6K, do the same approach with less of a break in between.  Do not do this workout  the day before the test.      

Good Luck/AP