Efficient pacing on ergs

Question
Hi Al, I'm a geriatric (75yrs) who has maintained a high standard of fitness for the last 40 years through martial arts, running, boot camps and weightlifting.
Only took up indoor rowing 4 months ago.  Yesterday I attempted my first age group record attempt to see how I was progressing. (75-79 LWT)  500m fly & die (well named) and turned in a time of 1.47.7 which is now the Australian record for my group.  In practice/training I have finished completely hypoxic, couldn't get another breath, but was a lot better yesterday.  I have tried to overcome this by high intensity interval training and it appears to have been effective.
My question is, when moving up to the 1000m and 2000m events, how should you pace yourself?  Because obviously you cannot row at the same pace/spm for the entire distance.  Thanks in advance.  Graham

Answer
Hello Graham: The approach you would take on a 2K erg piece is similar to the one you would take in a racing boat on the water.  In general you want to start with a quick stroke rate to get you moving.  When they tell you to go, you should do 3-5 short, choppy stokes (i.e. halfway to 3/4 up the slide) to get some momentum.  You want to follow that with 20 to 40 strokes at a high, but not insane, stroke rate.  For someone your age, anywhere from 30 to 35 strokes per minute should be a good cadence.  If you are applying full pressure, you should be in the 1:50/500.  This should also get you near your first 500 meters.  

When you hit your final stroke at high cadence, you want to settle into a lower, more controlled, but still powerful stroke.  Take it down to between 27 to 30 strokes a minute and/or keep the 500 meter at a target of 2:00/500.  This is where a lot of rowers lose focus and their piece falls apart, especially at the midway point.  If you are pulling, it's going to hurt no matter how in shape you are.  Rowing in the middle stages is more about mental toughness than physical ability (though that helps too).  One thing you might want to try is to do a "Power 10" or "Power 20" right at the 1000 meter mark.  Bring the stoke up a couple beats and try to push the meter to 1:55/500.  Do this for 10-20 strokes, then settle back into your body-of-the-race tempo.

At the last 500 meters, you should be thinking about a final kick.  You are going to be running out of gas, but the finish is so close.  At 400 meters, bring it up 2 strokes and at the final 200, bring it up another 2 strokes.

This should get you in the 7:50/2000 range, which is great for a septegenarian. So remember: Start high and hard, but in control; settle to a comfortable but strong middle body; throw in a power 10 somewhere; and finish off with a flurry during the last 500.

Good Luck/AP