Light Weight
What should the 2k time for a womens novice light weight rower be?
Also where should a light weight varsity women be at ? Any tips for prior or during a 2k?
There is no definite answer for what should be your erg score should be. A good reference is the junior national team scores. often times it is hard for lightweights to break an 8:00 minute 2k (2:00/500m)
but if you can that is spectacular, but around 8:20 is good to begin with, you also have to remember that usually coaches use a weighted erg split. That is for every 20 pounds it is 8 seconds. so if you weigh 120 and pull an 8:28 and you are seat racing with another girl that weighs 180 and pulls a 8:00; you subtract 24 seconds from your split; so considering strength to weight ratio, you would have a 8:04 and she would have a 8:00. As for tips for 2ks, never have the mentality that you cant do it.
If you want to have a 8:10 2k split there is a method to get that rather then just pulling. For your first 10-15 strokes go all out, high rate and acceleration. Then lower the split to just above the desired split, let the average creep up until it is at and 8:10. (You will be in pain by this time because of lactic acid but just block it out, it is all in your head). Then bring down your split and hold 8:10 throughout the rest of the piece. (NEVER do power 10s during an erg piece). In the last minute go all out, depending on your rate you should have 30 strokes left, it will be the last chance to bring your split down, give it all you have.
I hope this helped!
Good luck with your 2k.
Light Weight Baby
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