Start with 9 hard,fast strokes and then settle into predetermined splits for 1500m and then try to speed up for last 500m. Usually a near death experience!!!!!
Harry Llewelyn reaaaally depends on your weight height and age, and if you have experience or not. I’m in lightweight women, age 15, height 173cm and my split (sprints etc not taken into account) is usually between 1:43 - 1:58, my stroke rate can vary from 29-35 (35 only for sprinting)
All my best 2ks were positive splitting. I felt more confident in the middle. I felt that I can beat my last pr. Maybe it's just because I started rowing only about a year ago, and I haven't done any body-limit efforts.
My sub 7 strategy - I’m a newbie M50 LW. First 1000 quick start - 1:40 split. 1000/1500 hold a 7 min 2000 pace @ 1:45. Final 500 all go, usually hold 1:43 pace. Works a treat every time…
Race start sequence and 15-20 strokes atincreased race and roughly 8 splits below your striding pace. Following this, settle to striding rate and then hold your pace till the last 350m then all out sprint finish
3-4 strokes to go under race pace at start. Ease off power, but maintain rate, so your on target split at 150m in. Stick on target pace until 600m left, try and take 1sec off current split per 200m, all out 200m left. Important to fight on every stroke, so pace doesn't get more than 1sec above target pace. If you see 1sec above, go hard on next stroke to get back on track. Typically this will look like tp-1, tp+1, tp+1, tp-1.5 tp is target split.
Cam - interested to know your view on Cracknell making it into the Cambridge blue boat today. I think it’s fantastic, the guy is a legend. Inspirational.
Ive just started rowing the 2k as part of my getting fit journey (50 years old and previously v unfit) ive done 9 so far - each time a little quicker than the last. Current strategy - set the damper to 10, rate of around 26 strokes, try to get the projected finish time locked in as quick as I can and then just hang on to that for the whole 2k. Current best 7.36.2 - it was hell from start to finish. Maybe I'll do some warm up stuff first as Ive previously just jumped straight into it.
Me, sitting on sofa chuckling. Wife "what are you watching?" Me: "er... an arty shot of a man being sick. Wife "..." That said, I do 5-7 "hard" strokes to get things moving, then hold a pace I believe I can manage and based on my target time until about 500 to go. In my head I then say to myself "long strokes, long arms, long legs", then with about 300 to go, assuming I'm not actually crying at this point I aim to increase the pace to the line. With mixed results. I've only done 2 actual tests, the first was a disaster as I had no idea what I was doing. The second less so. I've done a few 2k intervals that were actually faster than my "PB" but they apparently don't count as they were intervals... Have a another one coming up in 5 weeks. The goal is a considerable improvement over the previous :-)
I start with a 26-28 rating with hard strokes, then I try to find a split I can stay consistent with. Once I hit 500m or lower, I try to hit negative split and go lower, or keep it the same. Once 200-100m I just gas it out to the finish
I used to go hard for first few strokes and then settle into 2sec above target pace until the 500m avg climbed to target pace + 0.5sec which wasn’t usually sooner than 1.2k, then I started pushing and settled at target pace, having enough room to bring the split down in about 700m to exactly where I wanted to be at by the time I started sprinting towards finish. The last time I did 2k though I did not sprint as hard at the beginning but settled immediately at my target pace and held it and got a massive PB, so hard to say which one is better, depends. It is good not to keep doing it the same way all the time
I want to join the rowing community. It is basically to improve my cardio since I do weight resistance training 4 times a week. The more I watch, the more I realise this is not a cardio workout for people but a sport! 😂🤣😂🤣. My xmas present to myself is a concept 2 model D. Also I a lot of form training discussing how the arms should be through the row motion. However, when I watch professionals like yourself I realise this is not strictly true.
Love the warmup and 2k advice, gonna give that third option and the warmup a try! What happened to you at the end of the 2k? remember the insta story and still confused
I have only ever erged, never rowed on water, but I'm really a runner so maybe that has something to do with how I attack a 2k. I usually do 5 hard strokes to get the pace up then try to settle in to my planned pace and hold that through to about 1700m, at which point if I've got anything left I try to up the rate by 1, then another 1 at 1800, then at 1900 I bury myself with anything that's left. At this point technique goes out of the window and stroke length suffers but the rate lifts. It worked alright on Monday when I set a new PB (7:08.6, having been rowing for less than a year and aged 48). I think next time I might try missing those hard strokes at the start and try to row a neg split. Worth a try I reckon.
thats a great time - I'm hoping to get sub 7.30 - you seem to follow a similar strategy to me - I'll noticed my last 500m is way quicker than my average - by the last 150 ish I'm just in shear hell rowing like crazy !!
I'm wondering how should I know whitch one fits me better cause I'm always getting better so maybe if I get a better time it's not because of the plan?
If you haven't seen it already, then Cam's earlier vlog on what goes through his head during a 2k test is inspirational and hilarious (in my opinion) ua-cam.com/video/McKVaIL6KvY/v-deo.html and is a great demonstration of his negative split strategy.
A very helpful and reassuring video. It’s nice to know there’s multiple legitimate approaches to this. Do you ever look at your force curve while erging? I like watching the stroke length and max/average force metrics. What types of things do you focus on while you erg?
I do occasionally look at the curve curve! My main focus now is to drive with the legs first and let the arns be loose, for some reason I am finding it difficult! #yamsquad
Some exercises where you just hang from your arms may help you get comfortable with the feeling. I’m mostly a cyclist - and simply don’t have the arm strength to do anything but hang from the handle while driving with the legs. You can pretend your arms are weak!
i’m 14 and i pull 7:10, is that good? i hold sub 1:48 split but as you know the split is below 1:40 for the 250 at the start and 1:43 at he last 250. Also the split comes up at about 1500 to 1:50-1:53 thoughts?
Apparently, there is some scientific discussion about the free strokes being bad and causing such a shock for the body that it produces more lactate? Not sure, not an expert but some people don't like free strokes at all
I don't like them! That's exactly how I feel if I do them.... Shock! I try to get the line between getting to my split quickly but not going too big right!
Hey Cameron< who is the ' bouncer' looking guy standing behind you with his hands in his pockets?..looks a bit sinister to me.........can he row? has he rowed / or is he now too old to match you Olympians...? And, Who is paying his wages for standing around with his hands in his pockets?.. very inspirational indeed...Not! I'm not being facetious but WTF is he there for? Does he have a whip or some other instrument of torture in case your pace drops? An explanation would be much appreciated... Love your vlogs..... Regards, Blair....
I dont know if you are doing some Kind of Sports, the Coaches are very Important, they Train with you in nearly every training nearly every day, a Coach is some Kind of Brother and by Standings next to you and by talking to you, you feel like someone is helping you through the pain, and helps you to prep for the next race
Blair MacEwan Crosbie rowing is a sport where people learn to be respectful to each other. you could learn for your live if you would join a rowing team. 🤣
@@timstreib4493 All very well Tim.. but my question is this.....have these coaches performed to the same exacting levels as the people they are 'coaching@ ? If not, how can they possibly, with any conviction , tell the rowers who are sweating their bollocks off , what to do?????? you sound like a bit of an apologist... are you a coach by any chance......
I love your suggestion for “chill out at the finish” as a strategy 😂 as if there’s any 2k that ends with chilling out
Start with 9 hard,fast strokes and then settle into predetermined splits for 1500m and then try to speed up for last 500m. Usually a near death experience!!!!!
Harry Llewelyn reaaaally depends on your weight height and age, and if you have experience or not. I’m in lightweight women, age 15, height 173cm and my split (sprints etc not taken into account) is usually between 1:43 - 1:58, my stroke rate can vary from 29-35 (35 only for sprinting)
This warm up just got me ready for my PR!!!
All my best 2ks were positive splitting. I felt more confident in the middle. I felt that I can beat my last pr. Maybe it's just because I started rowing only about a year ago, and I haven't done any body-limit efforts.
I think this how to type of video is a really good idea for people who are relatively novice and dont know how to do certain things
My sub 7 strategy - I’m a newbie M50 LW.
First 1000 quick start - 1:40 split.
1000/1500 hold a 7 min 2000 pace @ 1:45.
Final 500 all go, usually hold 1:43 pace.
Works a treat every time…
Interesting strategy! Not one I would recommend but if it works for you then that’s great!
@@CameronBuchan Seems to be the only strategy where I’m not mentally defeated half way through…😂😂😂
@@stevenward9414 it’s interesting you say that since it’s a much harder way to get the same pace
This is by far the most useful vlog of yours that I have seen. Thank you so much.
Thanks Frank! Maybe found another video type! Just have to keep thinking of how tos!
Race start sequence and 15-20 strokes atincreased race and roughly 8 splits below your striding pace. Following this, settle to striding rate and then hold your pace till the last 350m then all out sprint finish
3-4 strokes to go under race pace at start. Ease off power, but maintain rate, so your on target split at 150m in. Stick on target pace until 600m left, try and take 1sec off current split per 200m, all out 200m left. Important to fight on every stroke, so pace doesn't get more than 1sec above target pace. If you see 1sec above, go hard on next stroke to get back on track. Typically this will look like tp-1, tp+1, tp+1, tp-1.5 tp is target split.
Great way to go David. I tend to have a little bit slower than tp+1 but that's just me!
Cam - interested to know your view on Cracknell making it into the Cambridge blue boat today. I think it’s fantastic, the guy is a legend. Inspirational.
It's awesome for him and the sport! Just shows what you can do with determination and focus!
Ive just started rowing the 2k as part of my getting fit journey (50 years old and previously v unfit) ive done 9 so far - each time a little quicker than the last. Current strategy - set the damper to 10, rate of around 26 strokes, try to get the projected finish time locked in as quick as I can and then just hang on to that for the whole 2k. Current best 7.36.2 - it was hell from start to finish. Maybe I'll do some warm up stuff first as Ive previously just jumped straight into it.
That's awesome! Keep on knocking those scores down! Sub 7 will be on the cards soon! #yamsquad
Wolves124 maybe don’t put damper on 10 and focus on just moving back fast
Me, sitting on sofa chuckling. Wife "what are you watching?" Me: "er... an arty shot of a man being sick. Wife "..."
That said, I do 5-7 "hard" strokes to get things moving, then hold a pace I believe I can manage and based on my target time until about 500 to go. In my head I then say to myself "long strokes, long arms, long legs", then with about 300 to go, assuming I'm not actually crying at this point I aim to increase the pace to the line. With mixed results. I've only done 2 actual tests, the first was a disaster as I had no idea what I was doing. The second less so. I've done a few 2k intervals that were actually faster than my "PB" but they apparently don't count as they were intervals... Have a another one coming up in 5 weeks. The goal is a considerable improvement over the previous :-)
looks like you're having fun at 10:25
I start with a 26-28 rating with hard strokes, then I try to find a split I can stay consistent with. Once I hit 500m or lower, I try to hit negative split and go lower, or keep it the same. Once 200-100m I just gas it out to the finish
I used to go hard for first few strokes and then settle into 2sec above target pace until the 500m avg climbed to target pace + 0.5sec which wasn’t usually sooner than 1.2k, then I started pushing and settled at target pace, having enough room to bring the split down in about 700m to exactly where I wanted to be at by the time I started sprinting towards finish. The last time I did 2k though I did not sprint as hard at the beginning but settled immediately at my target pace and held it and got a massive PB, so hard to say which one is better, depends. It is good not to keep doing it the same way all the time
Exactly, experimenting is very important!
Great video - best of luck Saturday!
Spin up fast but only 5-10 strokes then negative split with all out the last 200m.
1Hominid all out last 500*
I want to join the rowing community. It is basically to improve my cardio since I do weight resistance training 4 times a week. The more I watch, the more I realise this is not a cardio workout for people but a sport! 😂🤣😂🤣. My xmas present to myself is a concept 2 model D. Also I a lot of form training discussing how the arms should be through the row motion. However, when I watch professionals like yourself I realise this is not strictly true.
Love the warmup and 2k advice, gonna give that third option and the warmup a try! What happened to you at the end of the 2k? remember the insta story and still confused
What happened to me post 2k? When I was throwing up?
Cameron Buchan 😂😂😂😂😂
I have only ever erged, never rowed on water, but I'm really a runner so maybe that has something to do with how I attack a 2k. I usually do 5 hard strokes to get the pace up then try to settle in to my planned pace and hold that through to about 1700m, at which point if I've got anything left I try to up the rate by 1, then another 1 at 1800, then at 1900 I bury myself with anything that's left. At this point technique goes out of the window and stroke length suffers but the rate lifts. It worked alright on Monday when I set a new PB (7:08.6, having been rowing for less than a year and aged 48). I think next time I might try missing those hard strokes at the start and try to row a neg split. Worth a try I reckon.
thats a great time - I'm hoping to get sub 7.30 - you seem to follow a similar strategy to me - I'll noticed my last 500m is way quicker than my average - by the last 150 ish I'm just in shear hell rowing like crazy !!
I follow the Cameron Nichol blueprint. Seems to suit me.
That's awesome! How does that go?
Essentially quick start, settle in 1-2 splits above target pace, 750m to go wind it in.
ua-cam.com/video/j5_4upqhYeQ/v-deo.html
Just sit on the same pace the whole way through usually starting rating 26-28 then slowly speeding up rating
I like to row a steady as possible the whole way on a 2K
I'm wondering how should I know whitch one fits me better cause I'm always getting better so maybe if I get a better time it's not because of the plan?
There will be a plan that fits you best. Making one will only help improve your scores. There are plenty of other ways to improve your times though!
Great insight.......I've got a 2k test at the end of the month....😣😣😣
Good luck Simon! #yamsquad
@@CameronBuchan 💪💪💪🍠🍠🍠
If you haven't seen it already, then Cam's earlier vlog on what goes through his head during a 2k test is inspirational and hilarious (in my opinion) ua-cam.com/video/McKVaIL6KvY/v-deo.html and is a great demonstration of his negative split strategy.
Thanks Jo! #yamsquad
Hey Cam! I've got a 2k tomorrow, my PR is a 7:35 but I'm feeling like it's going to be sub 30!
How did it go?!
@@CameronBuchan I PR'd.... 7:22 BABY !
i’m not saying this is good by any means, but every time i hit a PR i warmup by doing a 2 min steady state and 10 at pace strokes (current 2k 6:37.6)
For me that wouldn't be enough
I went sub 7 for a 65kg j17 is that any good. Nott sure what a good 2k is for my weight and age
I have no idea either! Good job though! #yamsquad
A very helpful and reassuring video. It’s nice to know there’s multiple legitimate approaches to this. Do you ever look at your force curve while erging? I like watching the stroke length and max/average force metrics. What types of things do you focus on while you erg?
I do occasionally look at the curve curve! My main focus now is to drive with the legs first and let the arns be loose, for some reason I am finding it difficult! #yamsquad
Some exercises where you just hang from your arms may help you get comfortable with the feeling. I’m mostly a cyclist - and simply don’t have the arm strength to do anything but hang from the handle while driving with the legs. You can pretend your arms are weak!
i’m 14 and i pull 7:10, is that good? i hold sub 1:48 split but as you know the split is below 1:40 for the 250 at the start and 1:43 at he last 250. Also the split comes up at about 1500 to 1:50-1:53
thoughts?
It seems like a good score! I don't really have anything to compare it to!
in my 2k i YAM the first 10/15 strokes then sit at a constant rate untill around 200m left when i ramp up
Same but I row 1k I'm 13 😂
Flying Lemon oh honey not to scare you but 2k’s suck
Apparently, there is some scientific discussion about the free strokes being bad and causing such a shock for the body that it produces more lactate? Not sure, not an expert but some people don't like free strokes at all
I don't like them! That's exactly how I feel if I do them.... Shock! I try to get the line between getting to my split quickly but not going too big right!
So helpfulllllll
What are your PB for 2K and 5K ? Love your videos !
Hey Andrew! My 2k is 549 and 5k 1540, there's a video of the 2k on the channel if you want to have a look!
You aren’t Human ! Mine is 7min , need to work on lowering my stroke rate .
@@flickerNYC could sign up to the yamsqaud training program and we can see what we can do!!
What damper setting do u personally use for 2K and 5K , also what drag factor are u looking for ?
@@flickerNYC he uses 135 for 2ks but I’m not sure about 5k
At 6:00 was it some clips from Nevada?
No that's at trials in November!
O but some hard yamin 🍠
What does UT2 mean?
Another word for steady state! An intensity you can hold for long distances
Thank you! Good luck for the 2k give it some Yam!
Why would you change what you do on the erg from what you do on the water. Should be practicing the same thing.
In my opinion they are not the same thing, like I mentioned
What do you use as a seat pad?
Currently nothing, at times I've used a cut up swimming float! #yamsquad
how many cookies do u eat before 2k?
Depends which ones. Home made xxl cookies, only a few. Tesco white chocolate macadamia? 13
@@CameronBuchan ooo sounds delicious.. I love it when u talk cookie to me!
What cookies do u have with u now?
Hey Cameron< who is the ' bouncer' looking guy standing behind you with his hands in his pockets?..looks a bit sinister to me.........can he row? has he rowed / or is he now too old to match you Olympians...? And, Who is paying his wages for standing around with his hands in his pockets?.. very inspirational indeed...Not!
I'm not being facetious but WTF is he there for?
Does he have a whip or some other instrument of torture in case your pace drops?
An explanation would be much appreciated...
Love your vlogs.....
Regards,
Blair....
People usually call them coaches
@@edudiro Do they, indeed!!! And what have they done to be worthy of that esteemed title??????
I dont know if you are doing some Kind of Sports, the Coaches are very Important, they Train with you in nearly every training nearly every day, a Coach is some Kind of Brother and by Standings next to you and by talking to you, you feel like someone is helping you through the pain, and helps you to prep for the next race
Blair MacEwan Crosbie rowing is a sport where people learn to be respectful to each other. you could learn for your live if you would join a rowing team. 🤣
@@timstreib4493 All very well Tim.. but my question is this.....have these coaches performed to the same exacting levels as the people they are 'coaching@ ?
If not, how can they possibly, with any conviction , tell the rowers who are sweating their bollocks off , what to do??????
you sound like a bit of an apologist... are you a coach by any chance......