8x500 Vs 6x 500?

[[old] freestyle]

I printed out C2's Competition Training, expert, and the Wolverine Plan. I noticed the Wolverine plan has a level 1 workout that is 8x500m with 500m active recovery in between pieces. The C2 expert workout suggests 6x500m with 3 minutes rest in between. The Wolverine Plan is dated August 2001. I am not sure if the C2 workouts are more current. Do you think that 8x500 is just too much? Is that the reason C2 expert offers 6x500? I have not tried it yet---but I am sure it will be tough. I have done 4 x2 minute sprints that leave me pretty wasted. Mentally, I am trying to conjur up the thought of doubling the number of sprints-------ouch <br />btw you people here are amazing. I am getting a lot of motivation from reading your workouts, times, ages, etc. Ranger, Chickenlegs, canoiest, PaulS, you guys are awesome. And Diesel, you are a freaking animal! Tough strength training AND the Wolverine Plan?? I need to get busy! <br />ps whats up with that Dwayne guy?? 40 yr old record holder---man or machine?

[[old] Mike Caviston]

If 8 intervals are more than you can handle right now, do 4 or 5 or 6 (whatever seems comfortable) and perhaps eventually you’ll feel ready to expand to the full 8. I can’t speak for the C2 plan, but the Level 1 workouts in the Wolverine Plan are based on my readings of the scientific literature devoted to interval training, as well as my practical experience as a coach and athlete. Long story short, for an event of the intensity/duration of a 2K (i.e., all-out for 6-8 min), the “optimal” volume for the session is 150-250% race distance (3-5K in this case) broken up into intervals roughly ¼ - ½ race distance (500m-1K in this case). I’m partial to a total volume of 4K (not only 8 x 500m but also 5 x 750m and 4 x 1K) because they fit comfortably into an hour training block (including warm-up and a brief cool-down). If someone did a hard 10 x 500m the intensity would have to be less than a hard 8 x 500m, which again would be less intense than a hard 6 x 500m (for someone giving their best effort for each workout). Because of the interplay between volume and intensity, I don’t have the final word on which format is “best”. While I normally choose 8 x 500m, there have been situations where I was forced to limit the workout to 3 x 500m and I’ve still considered it a productive workout. Just not optimal.<br /><br />Mike Caviston<br />

[[old] freestyle]

Mike<br /><br />Thanks for your help. Today I ran 4 miles over hilly terain at a moderate pace.<br /><br />Took a 20 minute break and then climbed on the erg for my first go at 6x500m. <br />all pieces were 29 spm at df 203 28 minutes<br />1:40.8 <br />1:40.0<br />1:40.3<br />1:41.6<br />1:41:8<br />1:42:5<br /><br />It felt really good. Great, hard workout, but not debilatating! In the last 3 go's I kept thinking of your comments in the Wolverine Plan about disciplined and undisciplined athletes---I tried to keep the times more consistent---but I am a little disapointed in the last couple. It is also painfully obvious that I am not going to have a tremendous 2k score if I can only row this fast in 500m! If I am ever going to ave 142, 144 for 2k, I have to find a way to get my 500 times down--as well as work on the longer, aerobic pieces?<br />One more question please------my boys are having fun working on the erg too. My 12 year old ave 500m is 2:12. 9 year old ave 500m is 2:25. Is it a little much to expect them to do 6x500? Since their times will be over the approx. 2 minute anaerobic threshold, is it "fairer" to them to row 400m instead of 500m? If I am slogging away for 1:40, I feel a little guilty telling them they have to pull high intensity for 2:15-2:25. However, if they want to improve their 2k times, they will be rowing longer than me anyway! My 12 year old heard me voice these concerns and he agrees it is not "fair" that his sprints will be over 2 minutes. 9 year old is much less prickly and ready to go!

[[old] Alan Maddocks]

Your 500m and 2K times should improve dramatically by working at a <b>much lower </b>drag (say 120 - to 130). <br /><br />Kids shouldn't be doing 'intervals' / anaerobic work.<br />Just let them use the erg as and when they feel like it.<br /><br />