Wolverine Plan Discussion

[[old] Mike Caviston]

<b>Pacing Continued</b> <br />To reiterate my main points regarding pacing: the goal when racing is to strike a good compromise between maximal mechanical efficiency (even-split) and optimal liberation of metabolic energy (negative-split). I like to create a race plan that involves negative-splitting to a degree, but ideally not too extreme. (I would never purposely begin a race at a pace <i>faster</i> than I expected to finish.) The concept of pacing should also be applied to training sessions with the goal of maximizing the desired training effect for the specific workout.<br /><br />I also apply the concept of pacing to the entire training season. I want to make as many gains as possible before the end of the year, but I don’t want to burn out too quickly (fly-and-die) before my biggest race. Just as it’s easy to imagine, in the adrenaline rush of the first 500m of a race, that you will somehow magically be able to sustain that insane pace till the end – it is also easy to imagine those rapid gains you make early in the season will continue indefinitely. It can be very disheartening to have your training stall with a month to go before the big race (as I well know), and the safeguard is to have a sense of how to pace your fitness over the course of the season. I use the Wolverine Plan to make sure that my progress stays on track to reach my season goals, and that I improve every week but not too fast too soon. <br /><br />For example, if I wanted to row 2K in 6:24 by Feb. 25, 2006 [CRASH-B], 1-2 weeks prior to the race I would want to be able to do a 4 x 2K workout with an average pace of 1:40 or faster, and a 4 x 1K workout with an average pace in the low 1:35s. In August and September I didn’t sit down and try to hammer out scores as hard as I could trying to get to my targets as fast as possible. I know that I can improve my Level 2 paces over the season at a rate of about .2s/500m/week, and my 4 x 1K pace by about .1s/500m/week, so I form my seasonal strategy based on those rates of improvement (i.e., my seasonal training pace). So, 25 weeks out from CRASH-B, I need to be pulling around 1:45 for 4 x 2K; I need to be pulling around 1:37 for 4 x 1K. Each week that I reach my goal, I set the next week’s goal based on the seasonal pace. If I don’t reach my goal, I repeat my attempt at the same pace or even go back to a previous pace if necessary. As I get into the final 6-8 weeks of training, if I think I can make a bigger jump then I’ll probably go for it. But like an actual 2K race, I don’t want to “sprint” too soon and risk stalling just before the finish line. [This all assumes there are no intervening distractions like 2K trials in October, European racing in December, holiday traveling, etc. I’ll need to readjust my “seasonal” pace to account for these interruptions to my overall training focus on CRASH-Bs.] <br /><br />So, each week for each workout I have a firm goal pace. The next step is to create a specific plan for achieving the desired workout goal. For a workout like 8 x 500m, a simple method (as described in the original WP document) is to take the average pace from the previous time you completed the workout, and begin the new workout at that pace, bringing it down for the final 2-3 intervals to finish with a new, lower average. Then repeat the format next time you do the same workout. This works fairly well, especially earlier in the season when you’re not exactly sure how hard to push, and you will probably make large gains initially. But I caution against going too hard too often, and someone who pushes too hard too soon in the season will probably plateau early. After the first couple times with this workout in a given season, I settle into choosing a goal pace that is on average 1 tenth of a sec faster per 500m for every week since I last did the workout. If I finish a little ahead of my goal, I’ll readjust my target for next time. So, last week my target for 8 x 500m was 1:33.0; my actual average pace ended up 1:32.8; in two more weeks, when I do the workout again, my target will be 1:32.5. When I do this workout, I take about 3 ½ minutes recovery (most of it active) between pieces. I don’t set a recovery time on the monitor, but keep track manually. I start each interval from a dead stop, with the flywheel nearly motionless, and use the opportunity to practice racing starts. Not to start as fast as I can, but to see how quickly/smoothly I can settle into a desired pace. I also set the 500m with 250m sub-intervals to see if I pace the piece correctly; my goal being to negative- or even-split (not positive-split). Incidentally, here is an anecdote about the benefits of negative-splitting the <b>individual pieces</b> for this workout. During my coaching years, 8 x 500m was always a popular erg workout, and people were usually pretty jacked to try to get some fast numbers. Without being given specific instructions, the typical strategy for most athletes would be to hammer the first 10-15 strokes as hard as possible, then slowly fade till the end. The final score might be respectable but the technique was not what I was trying to achieve. At some point in the season I would run the workout with some specific guidelines: everyone had to even-split or negative-split each piece; for every piece that had a positive split (no matter how fast it was), they would have to do another until they had 8 pieces that were even- or negative split. I can’t recall anyone ever having to do an extra piece; almost everyone finished significantly faster than they had all season; and most people reported that mentally it was a much more enjoyable experience (and a few people reported that the stress of keeping the pace in check made the experience less enjoyable). [What continues to be puzzling to me is that after that experience, during future workouts without specific guidelines most people reverted back to the fly-and-die approach.] <br /><br />I use the same approach for other Level 1 workouts (5 x 750m and the Pyramid). That is, I negative- or even-split each individual piece. I don’t do the Pyramid often enough to have developed what I believe would be an ideal strategy, but I do it roughly like this:<br />250m) fast as I can<br />500m) about the same as my best 8 x 500m pace<br />750m) about a second slower than that <br />1000m) about another half second slower than that (i.e., the 750m)<br />750m) faster than the first 750m<br />500m) faster than the first 500m<br />250m) fast as I can<br />In the end, my best Pyramid average will end up about half a second slower than my best 8 x 500m average.<br /><br />My strategy for 4 x 2K and 4 x 1K (again, once I have an overall Goal Pace according to my planned progression for the season) is:<br />1st piece: GP + .2<br />2nd piece: GP<br />3rd piece: GP<br />4th piece: GP - .2<br />So if my overall Goal Pace for 4 x 2K was 1:42.0, my target the first piece is 1:42.2; for the second & third, 1:42.0; and for the last, 1:41.8. If my overall Goal Pace for 4 x 1K was 1:35.2, I’d pull the first 1K in 1:35.4; the next two in 1:35.2; and the last one in 1:35.0.<br /><br />I’ve experimented with a number of formats for unbalanced workouts. (The Level 2 workout 3K/2.5K/2K is an unbalanced workout. I also use an alternate Level 3 format, in addition to continuous rowing, of 6K/5K/4K. [Another variation of this that I’ve used with the UM team is 5K/4K/3K.]) For years, athletes have asked for instructions about how to pace these workouts, and the general guidelines “Make the pace a little faster for each piece” didn’t seem to be specific enough. So I’ve come up with this:<br />1st piece: GP + .4<br />2nd piece: GP<br />3rd piece: GP - .6<br />So if my overall Goal Pace for 3K/2.5K/2K was 1:42.4, then I’d pull the 3K in 1:42.8; the 2.5K in 1:42.4, and the 2K in 1:41.8. If my overall GP for 6K/5K/4K was 1:47.2, I’d pull 6K in 1:47.6; 5K in 1:47.2; and 4K in 1:46.6. Incidentally, I find the crossover for Level 2 (4 x 2K vs. 3K/2.5K/2K) is just about perfect. For a good part of the season I alternate the two formats on a weekly basis and reduce the pace by two tenths every week (1:44.0 for 4 x 2K, then 1:43.8 for 3K/2.5K/2K, then 1:43.6 for 4 x 2K, etc.)<br /><br />Once again I am short on time without entirely completing my objective, so I will have to continue the explanation at another time. The only thing left to explain regarding pacing is the specific formats I use for each individual piece. For anything 1K or longer, I divide each piece into 5 subintervals (e.g., 2K into 5 x 400m) and have a GP for <b>each</b> segment of <b>each</b> individual piece. For example, if I want to do a 2K in 1:42.4, my plan would be 400m @ 1:44, 400m @ 1:43, 400m @ 1:42, 400m @ 1:42, 400m @ 1:41 (I work entirely in whole numbers for the sub-intervals). Like the Level 4 sequences, this may all sound confusing at first but is pretty simple once you get the hang of it. Next time I’ll describe the whole process and give some examples. – Always assuming, of course, anyone has followed me this far. Happy training.<br /><br />Mike Caviston<br />

[[old] Bayko]

Great stuff as always Mike.<br /><br />Even though I know most of what you've written it's good to have it reinforced. The early plateau/early peak problem is one with which I am all too familiar. Knowing the right thing to do doesn't always prevent ambition from making someone get carried away. <br /><br />This problem can get worse with aging. What was reasonable last year may no longer be reasonable this year. But as Toby Keith sings in I Ain't As Good As I Once Was, "Now my body says that you can't do this, Boy. But my pride says, Oh yes you can!"<br /><br />Rick (Too proud for his own good sometimes)

[[old] Thomas]

I really like the Wolverine Plan since it kills the boredom. I had my best 2k, 5k, 6k, and 10k in 2003 from strictly following the Wolverine Plan. The plan provides excellent focus because of the math involved to determine session paces based on your 2k. There is no guessing in what you should be doing.

[[old] John Rupp]

<!--QuoteBegin-Bayko+Oct 23 2005, 06:11 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko @ Oct 23 2005, 06:11 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Great stuff as always Mike.<br /><br />Even though I know most of what you've written it's good to have it reinforced.  The early plateau/early peak problem is one with which I am all too familiar.  Knowing the right thing to do doesn't always prevent ambition from making someone get carried away. [right] </td></tr></table><br /><br />Kiss, Kiss, Kiss.... <br />

[[old] Bayko]

<i>"Next time you are on a message board and you see a post by somebody whom you think is a troll, and you feel you must reply, simply write a follow-up message entitled "Troll Alert" and type only this:<br /><br />The only way to deal with trolls is to limit your reaction to reminding others not to respond to trolls.<br /><br />By posting such a message, you let the troll know that you know what he is, and that you are not going to get dragged into his twisted little hobby."</i><br /><br />From:http://members.aol.com/intwg/trolls.htm

[[old] John Rupp]

"Troll Alert" -- Bayko!

[[old] John Rupp]

<!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br /><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br /><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br /><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br /><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br /><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br /><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br />In all due respect, this thread is in danger of being usurped. <br /><br />What had started as a discussion of the Wolverine Plan, and had progressed reasonably in that direction, is turning into another "let me kiss Mike's butt" thread with a few needles at Ranger along the way. Giving Bayko the benefit of a doubt that this has happened inadvertently (i.e., he just can't help himself), I'll start a new thread for him to put forth his feelings for Mike and for others to add theirs.<br /><br />Cheers.

[[old] afolpe]

<!--QuoteBegin-John Rupp+Oct 29 2005, 03:20 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Oct 29 2005, 03:20 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br /><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br /><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br /><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br /><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br /><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br /><!--QuoteBegin-Bayko+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bayko)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Mike </td></tr></table><br />In all due respect, this thread is in danger of being usurped. <br /><br />What had started as a discussion of the Wolverine Plan, and had progressed reasonably in that direction, is turning into another "let me kiss Mike's butt" thread with a few needles at Ranger along the way. Giving Bayko the benefit of a doubt that this has happened inadvertently (i.e., he just can't help himself), I'll start a new thread for him to put forth his feelings for Mike and for others to add theirs.<br /><br />Cheers. <br /> </td></tr></table><br /><br /><br />"Next time you are on a message board and you see a post by somebody whom you think is a troll, and you feel you must reply, simply write a follow-up message entitled "Troll Alert" and type only this:<br /><br />The only way to deal with trolls is to limit your reaction to reminding others not to respond to trolls.<br /><br />By posting such a message, you let the troll know that you know what he is, and that you are not going to get dragged into his twisted little hobby."<br /><br />From:http://members.aol.com/intwg/trolls.htm

[[old] John Rupp]

"Troll Alert" -- Andrew Folpe the Quack!

[[old] joanvb]

Hi Mike,<br /><br />You may be aware that quite a few of us (women, men, light and heavy) in Long Beach use your Wolverine Plan as a guide, and I just want to let you know that we appreciate all the updates. <br /> <br />Our group has discussed how your work-outs are challenging, but generally not hideously grueling....So we can face them regularly. We actually (almost) look forward to them. <br /><br />When my erging buddies and I have the opportunity, we encourage others to give your plan a try....You have a lot of followers here in Long Beach, and we look forward to your continuing posts. <br /><br />Joan VB

[[old] John Rupp]

Joan,<br /><br />Thank you for your lovely comments supporting Mike and the Wolverine Plan and also kissing Mike's butt.<br /><br />Please notice we have started the new "Let Me Kiss Mike's Butt" thread so we can have all these messages on one place.<br /><br />Thank you!

[[old] joanvb]

Hi Mike, <br /><br />Please keep those posts and responses to training questions coming on this most appropriate thread, "Wolverine Plan Discussion." <br /> <br /> Joan

[[old] John Rupp]

Joan,<br /><br />I have copied and moved a copy of your post to the "kiss Mike's butt" thread.<br /><br />Thank you posting it and please do keep enjoying yourself on the forum

[[old] PaulH]

<!--QuoteBegin-John Rupp+Oct 29 2005, 05:58 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Oct 29 2005, 05:58 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Joan,<br /><br />I am moving your post to the "kiss Mike's butt" thread.<br /><br />Thank you posting it and please do keep enjoying yourself on the forum <br /> </td></tr></table><br /><br />John,<br /><br />Using the phrase "I am moving your post" rather than the correct "I copied the text of your post" makes you sound like an admin on the forum. Please don't do that.<br /><br />I deleted the thread you created - I strongly dislike removing material, even that which is profane or insulting, but that thread was clearly intended for nothing except insults, which is not the purpose of the board. Outside of spam threads and duplicates this is the first time I've deleted a thread.<br /><br />You've reminded me that with the reformatting of the board we lost the text of the guidelines for use. I shall try to update them shortly.<br /><br />Cheers, Paul

[[old] John Rupp]

Bayko had started a thread for Ranger, from this very thread as a matter of fact.<br /><br />I took Bayko's exact words and inserted "Mike" and retitled the thread to fit, and also encouraged people to show their support of Mike and his plan and showing their love for him. Additionally my new thread was much more welcoming to those who love Mike, than Bayko's was about Ranger as his thread was rather condesending.<br /><br />It appears we have a double standard here on the forum!<br /><br />However, let's not let this stop us from showing our love to Mike!<br /><br />Since we can't do it on the thread specially opened for Mike, then let's keep showing our love on this one. <br /><br />I wonder why Bayko hasn't joined in the fun. Perhaps he's waiting to get a good night's sleep first.