Three Months to 2k PB (3/1/15)

[Hillclimber]

Maintaining Strength

I found a huge leap of strenght improvement with twice weekly sessions of 2 x 4k UT1 sessions at <24 rating, beginning in sept/oct. progressed from 1:52 to where i am now about 1:49.5, just brushing AT in the last 400m. shoulders, arms, abs,back, very visible improvements. and my 500m sb dropped from low 1:30s to 1:27.

here's the question:
in order to focus more on speed sessions, 500, 750, 1000 with about 6 weeks to crash-b i have reduced the low rating work to 1/week, 1x4000 rating 22, and letting it move into AT earlier, say with 900 to go. e.g., yesterday was 4k 1:48.1 r22. other work is easy recovery UT2

is this a good way to maintain strength, focus on stroke form, at this point in my schedule? do i even need to do low r sessions?

i don't think the interactive plan gets into low rating, and while wolverine certainly does, it does not discuss pre-competition strategy.

thanks in advance for your thoughts!
Damien

[hjs]

Listen go your body, if you can recover from your sessions no problem, if the speedsessions and low rate are to much, lower the low rate meters.

L4 stuff is based on 2k speed, and is the backbone of wolverine. Those sessions are tough but not overly so. At least thats what they should be.

[ugorakos]

Hi all!

The compatition that I'm preparing will be held 28 Feb. (2k of course)
I've done this program for several weeks:
Mo afternoon weight training, evening 20k easy (2.00-2.15) unrestricted s/m
Tu evening 4x1k5'r or 4x0,75k3'r or 8x0,5k1'30"r (this is the hardest training of the week)
We afternoon weight training, evening 20k easy (2.00-2.15) unrestricted s/m
Th afternoon weight training, evening 30r20
Fr afternoon weight training, evening 20k easy (2.00-2.15) unrestricted s/m
Sat morning 3x1,5k4'r or 2x2k3'r, evening 13k running
Su rest
Aprx: ~90k erg, 4 weight training and 1 running.
I feel I stopped progressing. My question: what should I change? Maybe the 20k trainings are too soft but on that days I'm happy if I finish and I don't feel like pulling harder at all because I know I'll need all my power on the next day. In spite of this should I pull a shorter distance but harder? For example 10-12k with 1.50?

[Hillclimber]

ugorakos,
you've got a good question supported by good training detail. i suggest you post this same question as a new and separate thread in the forum. more will notice it and you will get some great responses from the knowledgeable experts here.
damien

[rhr]

Maintaining Strength

I found a huge leap of strenght improvement with twice weekly sessions of 2 x 4k UT1 sessions at <24 rating, beginning in sept/oct. progressed from 1:52 to where i am now about 1:49.5, just brushing AT in the last 400m. shoulders, arms, abs,back, very visible improvements. and my 500m sb dropped from low 1:30s to 1:27.

here's the question:
in order to focus more on speed sessions, 500, 750, 1000 with about 6 weeks to crash-b i have reduced the low rating work to 1/week, 1x4000 rating 22, and letting it move into AT earlier, say with 900 to go. e.g., yesterday was 4k 1:48.1 r22. other work is easy recovery UT2

is this a good way to maintain strength, focus on stroke form, at this point in my schedule? do i even need to do low r sessions?

i don't think the interactive plan gets into low rating, and while wolverine certainly does, it does not discuss pre-competition strategy.

thanks in advance for your thoughts!
Damien

Damien you and I are doppelgangers on pace and HR bands in the UT1 / AT workouts. I doubt if shown both we could tell them apart. Did the CTC today 1:41.9, went out too fast (1:41.3) and faded, will hopefully improve a bit next time. Assuming you are using the IP on C2, the plan does have UT1 and AT rows right up to race days mixed in with speed sessions. In my experience doing UT1 / AT rows is good training but more importantly I recover from then quickly. If you are the same I would keep to the plan. If however you are feeling knackered after the speed sessions then you may want to rethink. The speed sessions are the priority.

[Edward4492]

Henry and Rodney are probably the best..... but I'll throw my hat in the ring. I have my first event on 1/31. For me now it's about staying crisp, fresh and in my case making weight. Weighed in today at 163.4, my target is 162 so I can eat a few more carbs and be fully hydrated on race day. If it were me I would cut out the weights, the running and spend my time on the erg. No exceptionally long distance, I cut it back to 10k max, doing three to four days per week, nice and easy (for me that's 2:10 @ 20r). The other two days are as hard as I can handle. For me, (6) x 500m @ 1:39 and (3) x1000m at 1:44. I'll also add in a sub max 2k, just did one at 7:04; so on target to break 7:00. 7 or 8 days out I'll do a 1300m, then another 3-4 days out. Target is 2k pace with no sprint. I'll go our at 1:43 for the first 300m then hang on 1:45 and try and get to the end somewhat comfortably. These are as much for mental training, so I know what I can do. When I did my 2k last week I was on target, pulling 1:45's. Pulled it back to 1:46-47's and came in at 7:04; this is a nice way to remind yourself that if you find you went out too fast and have to back off, it's not the end of the world. Don't panic and your time will still be in the "okay" range.

I guess to summarize, by now the time for the long grueling low rate rows, biking, running, weights, etc. is gone. Why not specialize on the erg? Being over cooked is a lot more problematic than going a little too light, assuming you're eating 100% correctly. I like to hit a race rested, properly fed, and hydrated.....nothing worse than feeling beat up.

[Hillclimber]

Henry, good thoughts on recovery as a guide. It's exactly why I'm cutting the low pace down to 1/4 total time I have been spending. 2x4k twice over three days gave me heavy legs on the fourth and fifth days where I'd want to be fresh for speed work.

Edward, I like your 1300m-test plan/confidence builder, and will give that a try soon. But I do not want to cut out the power work out all together. One thing I recall from cycling is that hours on the bike sapped the strength out of my legs, as it is known to do. All the guys in Jersey I rode with who also raced at the Trexlertown track hit the gym at least once a week for squats to maintain strength. So, I'm reducing the power volume by 75%. And yes, increasing the speed stuff to two-three x / week. And nice LSD in between.

Oh, and I have re-set my expectations from the unrealistic goal of sub 6:30 (what was I thinking?) to a more reasonable SB sub 6:40 by 3/1.

Rodney - are you with me on that goal?

Damien

[Hillclimber]

Speaking of speed work, I gave the c2ctc Challenge a fourth try today. It's 5 x 3:00 with 6:00 rest of your own design. My previous average pace was 1:41.8. Today it was 1:41.1, an improvement of nearly 7 watts, almost 2%. My approach was to begin close to my previous average and negative split from there. I also tinkered with the rest periods a bit, based on Lindsay's successful strategy. Here's how it broke down:
3:00 @ 1:41.6 r1:00
3:00 @ 1:41.5 r1:10
3:00 @ 1:40.6 r1:50
3:00 @ 1:40.5 r2:00
3:00 @ 1:41.1
Total meters covered 4449m

Pleased that my final interval was spot on the average. Last go at this my final split was a full second slower than the average.

Damien

[rhr]

Damien that is a superb CTC. I know you've had more goes to perfect but I don't see myself getting the average down to 1:41.1, maybe 1:41.5 ish.

Your approach is perfect, ease back on whatever drains you from your all important speed sessions. With a bit of sharpening I think you could speed up nicely. If you can do the CTC at 1:41.1 then I would say you could have a run at 6:35, maybe just under. Would be good to see how your speed sessions go between now and 1 March. These will give a better final indication, especially the 4x1k on R'5 and the 1300m tester.

[hjs]

Certainly easy sub 6.40 yes. Going well D

[Hillclimber]

Certainly easy sub 6.40 yes. Going well D

Henry, I will be sure to tape that mantra to the erg: "Henry says this will be easy."

I would say you could have a run at 6:35, maybe just under

Rodney, the other note will say: "Be the math."

Thanks for the encouragement guys. Planning a race 1/25 against some tough competition, so that will be a good test with 5 weeks to go.
damien

[Edward4492]

Sounds to me like you're starting to dial it in nicely. I think your erg sessions are dead on, just watch the heavy lifting. This time of year along with being on complete dietary perfection (I won't be able to keep it up for long!) I am totally focused on how i feel, looking to get those dead perfect hard intervals and stay fresh, I want to hit my first race with a race plan that's rock solid and proven through training and monitoring my training so I feel rested and fresh. I think a 6:30's is in your future.

[christopherregisryan]

Congratulations, Damien! Very strong racing today! Keep up the training for a few more weeks. A pre CRASH-B taper should help you shave a few seconds off of your already very impressive time.

[Hillclimber]

Chris, thank you. Congrats to you for PB with your first sub 6:40!

Connecticut Indoor Championships 1/25/15: SB 6:37.2.
Terrific race, with Chris setting a killer pace from the start. Report to come.
Damien

[DanielJ]

Fantastic, Damien. Great SB. I would love to be where you are in, say, about 18 months.