500m Interval Training - What Targets?

[[old] Gilesyb]

Hello folks<br /><br />I have hit a bit of a ceiling in my PB's recently, despite doing (for me) a pretty reasonable 45,000m per week (two small children, a job, a fencing hobby as well . . . ). So I thought doing more strength/lactic tolerance stuff may make sense. <br /><br />I am a 6:44 2k erger, could probably manage 1:30 as a PB for 500m. I thought of doing 8-10 500m pieces, with a 1 minute break in between. <br /><br />The question is: what sort of pace should I regard as manageable for the first to last pieces? I was guessing that, by the end, 1:40 would feel pretty damned hard. <br /><br />Grateful for any views no matter how whacky<br /><br />

[[old] PeterWilkinson]

Giles,<br /><br />As per the widely used Pete Plan, try 8 X 500m with 3:30 rests. This may sound like a long rest, and indeed, I tend to paddle steadily while 'resting'.<br /><br />The pace you should be aiming for is 2K pace - 3. So with a 2K time of 6:44, you should be looking at 1:38 pace for all 8 intervals. You should row at this pace for the first 7 intervals, (however tempting it may be to go faster), and then go as fast as you can for the last interval. This will provide you with a starting average for the next time you do the same session.<br /><br />I would advise you to have a look at the UK forum and find the threads on the Pete Plan. Many people, including me, have found it very useful, and I find it much easier to follow than the Wolverine Plan.

[[old] Gilesyb]

<!--QuoteBegin-PeterWilkinson+Dec 8 2005, 06:09 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PeterWilkinson @ Dec 8 2005, 06:09 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Giles,<br /><br />As per the widely used Pete Plan, try 8 X 500m with 3:30 rests. This may sound like a long rest, and indeed, I tend to paddle steadily while 'resting'.<br /><br />The pace you should be aiming for is 2K pace - 3. So with a 2K time of 6:44, you should be looking at 1:38 pace for all 8 intervals. You should row at this pace for the first 7 intervals, (however tempting it may be to go faster), and then go as fast as you can for the last interval. This will provide you with a starting average for the next time you do the same session.<br /><br />I would advise you to have a look at the UK forum and find the threads on the Pete Plan. Many people, including me, have found it very useful, and I find it much easier to follow than the Wolverine Plan. <br /> </td></tr></table><br /><br />Peter, thank you for your help, and I will do a search for that ASAP. <br /><br />My problem, I guess, is that I have little time - I generally feel that 70mins out at lunchtime is the max, and given the 15 mins to get there and change, 25 mins back with the shower, I basically get half an hour. Hence the 1 minute breaks! But perhaps I will start with 6 of what you propose instead, or compromise on the timing?<br /><br />Thanks again. Very keen to get off this plateau!<br /><br />Giles<br />

[[old] Citroen]

<!--QuoteBegin-Gilesyb+Dec 8 2005, 10:21 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Gilesyb @ Dec 8 2005, 10:21 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />Peter, thank you for your help, and I will do a search for that ASAP.  <br /><br /> </td></tr></table><br /><br /><a href='http://www.concept2.co.uk/forum/viewtopic.php?t=5409' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... 409</a><br />or graphically<br /><a href='http://www.machars.net/peteplan.htm' target='_blank'>http://www.machars.net/peteplan.htm</a><br />

[[old] Gilesyb]

<!--QuoteBegin-Citroen+Dec 8 2005, 11:31 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Dec 8 2005, 11:31 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Gilesyb+Dec 8 2005, 10:21 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Gilesyb @ Dec 8 2005, 10:21 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />Peter, thank you for your help, and I will do a search for that ASAP.   <br /><br /> </td></tr></table><br /><br /><a href='http://www.concept2.co.uk/forum/viewtopic.php?t=5409' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... 409</a><br />or graphically<br /><a href='http://www.machars.net/peteplan.htm' target='_blank'>http://www.machars.net/peteplan.htm</a> <br /> </td></tr></table><br /><br /><br />Thanks all<br /><br />This is incredibly useful, in particular the idea of using the 2k speed (1:41) as a reference point to other work. <br /><br />Today I did my version of the interval training: 1:30 breaks between 500m pieces, 8 in all, at an average pace of 1:40, which felt OK. All in all, it took 25 minutes or so, which is ideal, and I suspect burned as many joules as a much harder workout. <br /><br />On the Peter Plan - my 10k, to be a PB, will have to be 2k + 8 secs. I guess different people have different relative strengths at long/short ergs. My short stuff is in the 12th percentile, my longer in the 8th. <br /><br />thanks again<br /><br />Giles