Preparing for a 2k test
Get expert advice from an Olympic GB rower and former GB rower on how to improve your 2k
Preparing for Your Best 2k: A Step-by-Step Guide
The 2k erg test is a rower's measure of fitness and determination. With preparation and smart fueling, you can optimize performance on your 2k. In this guide, we break down the process and timeline to ensure you're ready to conquer the 2k challenge.
It’s important to have a clear training plan with pieces and a tapering of training leading up to the 2k test. If you've prepared correctly and completed prep erg pieces, you should already have a fairly good idea of the score you can realistically achieve, typically within a small range of scores. Armed with this knowledge, you can create a pacing plan to guide you towards obtaining your target score.
3 Days Out: Hydrate and Stock Up
Proper hydration is crucial for peak performance. Begin loading up on water 3 days before your 2k to ensure you're fully hydrated - be careful not to over hydrate. Also emphasize carbs, veggies, and protein in your diet to stock up on fuel. Aim at least 8 hours of sleep per night on the week leading up to the test.
The Day Before: Visualize Success
Visualize yourself powering through the test with excellent form and pacing. Try and keep off your feet and only do light training. Got to bed early and try to sleep. If you’ve been getting 8 hours a night on the week leading up to the test then the amount you sleep the day before the test shouldn’t matter too much.
Test Day Morning: Fuel Up and Warm Up
- Wake up at least 3 hours before your test time. Have a light breakfast 2-3 hours pre-race high in carbs and protein but low in sugar, like oatmeal or eggs on toast. Eat something familiar, easily digestible, which won’t upset your stomach.
- Arrive early and begin your warm-up routine. Bike and dynamic stretches first, then a longer burst at race pace ~20 minutes prior.
- Plan a familiar, consistent warm up for every erg test. Complete your full programmed warm-up, ending 5-10 minutes before go time.
- Make sure you are sweating before you start the 2k, otherwise consider warming up more as your body might not be prepared for the test.
Execute Your Race Plan
You've set yourself up for success on test day. Trust your fitness, mental preparation, and smart fueling. Follow your pace plan and race strategy and break the test into small manageable chunks (500m) and focus on executing your plan for that distance, rather than focusing on the whole 2k.
With a thoughtful timeline centered around hydration, nutrition, rest, and warm-up, you will perform at your highest level on test day. Now go out there and crush it!
After the 2k go through what worked and what didn’t in your warm up and preparation for the 2k. Change your routine so that it works for you and you can get the most out of your test.
Send your scores to college coaches
Once you achieve a new personal best on your 2k test, leverage that accomplishment by emailing the coaches you are in contact with. Update them on your improved performance and use it as an opportunity to express continued interest in their program.
We’ve helped people drop their 2k score 20+ seconds in under 6 months to help them get recruited to row in the U.S. Speak to us about improving your 2k.
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