New Training?

[old] comeontim · Post by **[old] comeontim** » January 31st, 2006, 5:35 am

anyone got any different training that they find challenging and a bit different? trying to build up stamina for my legs and using the concept 2 to do it. i only really tend to go for 2km or 4km flat out and find this gets very dull and tiring after a while!<br /><br />also i'm quite tall and keep my stroke rate at about 23, is this too low? i'm 195cm<br /><br />tom<br /><br />aged 23: 2km 6min56 4km 14min 48

[old] Ray79 · Post by **[old] Ray79** » January 31st, 2006, 6:23 am

Try some long distances, interval sessions, pyramids, anything that will keep you interested.<br />Your stroke rate seems a little too low for unrestricted rate work. Im the same height as you and tend to rate about 27-28 for 5 km, 25-26 for 10km and around 30-32 for 2km. Im not saying this is optimum but it is what works for me at present. <br />You could also try the 30mins @ rate 20 session. This is an excellent workout for building stroke power, but be sure that your stroke is smooth and you are not pausing at any point int he stroke just to control the rate.<br /><br />Some people use the <a href='http://www.machars.net/peteplan.htm' target='_blank'>Pete Plan</a> that is detailed here. It uses a mixture of workouts to prevent the boredom. there are no prescribed stroke rates or paces just do what you feel comfortable with. Paces for the different distances are worked out from your 2km time. For the intervals, record your average pace/500m at the end of the session and use this as the target pace for the next time you do it. There is a discussion on this plan on the Uk site <a href='http://www.concept2.co.uk/forum/viewtop ... =pete+plan' target='_blank'>here</a>

[old] soundave · Post by **[old] soundave** » January 31st, 2006, 8:08 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Jan 31 2006, 06:23 AM)</b></div></td></tr><tr><td class='quote'>Some people use the <a href='http://www.machars.net/peteplan.htm' target='_blank'>Pete Plan</a> that is detailed here. It uses a mixture of workouts to prevent the boredom. there are no prescribed stroke rates or paces just do what you feel comfortable with. Paces for the different distances are worked out from your 2km time. For the intervals, record your average pace/500m at the end of the session and use this as the target pace for the next time you do it. There is a discussion on this plan on the Uk site <a href='http://www.concept2.co.uk/forum/viewtop ... =pete+plan' target='_blank'>here</a> <br /> </td></tr></table><br /><br />I'm on day 2 of the Pete Plan, and so far so good! I would definitely give it a shot.