What Training Have You Done Today?

[Dangerscouse]

All i need to do is get used to the higher stroke rate, because my SS at r18 meant that i was missing 10% of the available strokes.

Idk what do i set it at... maybe 2:18.x but at r20? Or 2:19.x and try to be slightly faster?

Exactly. 2spm doesn't sound like much, but it's notable when you're rowing it. Try 2:18 at r20 and ease off if you need to. You'll only know by making mistakes.

[p_b82]

I did the TT today. It was very torturous...<snip>

If 30r20 is 70% of 2k watts, then I would be able to hold a 1:56 2k...
<snip>

Should i do the PP5k or PP? I think PP5k would suit me better.

congrats on the Max effort - they're brutal...

Not for direct comparisons but more as an observation, my open rate 2k is an 7:44 (1:56.2/500m / 223W) - it was badly executed from a pacing perspective from Jan last year - my open-rate 30min is 7,132m (2:06.1/500m / 174W) from June this year.

Your effort just then was ~160W & it sounded like you were at your limit - I have no recommendations what plan to follow to assist, but I think ~40W / 2Wmin improvement in 7 weeks is going to be very tough regardless.

Might be worth throwing in an open rate 30min TT at some point in the next couple of weeks to see where you're at there - if at 20+spm / lower Wmin you can get a lot closer to target distance it might help you target your training - EG if your CV side is up to it at a lower Wmin, then it's probably sustaining the target Wmin that may be more useful in some of your sessions.

[Kerry1960]

Was intending to do 30r20 today but was short of time in the end so did a 5k instead. Form still heading in the right direction.

Time Meters Pace Watts Cal/Hr S/M
20:37.6 5,000m 2:03.7 185 935 24
4:10.0 1,000m 2:05.0 179 916 25
4:09.0 2,000m 2:04.5 181 924 25
4:08.2 3,000m 2:04.1 183 930 24
4:06.9 4,000m 2:03.4 186 940 25
4:03.5 5,000m 2:01.7 194 967 25

[iain]

PLI, not much to add to above excellent suggestions, well done for getting through it. Is it 30' for your test or 20' as I thought you said at the start?

Well done for getting through the 30R20. Remember the experience as you will need to draw on having got through it when doing the real thing. Learning is don't let the rating drop. Confirm the rules, but the standard is that if the PM shows R20 for the total it counts. Someone good recorded a PB 30R20 and openly did R21 for all but the penultimate interval knowing that PM rounds down! It will get harder, so no need to do 10.5SPI at the start!

As a start, pyramid rate ladders are good, so maybe 4' R18, 3' R20, 2'R22 & 1' R24 then repeat. Objective is to increase pace with the rate even if at a slightly lower SPI. If doing distances perhaps 200M for each min in the above for 2k repeats? I would recommend 5k plan as more specific for where you are going as the 2k plans would push you to rate higher. Personally I wouldn't do another all out TT at 30' purely due to your timescale, but clearly you need to know whether your CV is up to this. Pete always said you should have doubts whether you can maintain the pace by 40% through a TT, although last 500 usually feels easier, so maybe do 2 or 2.5k attempting sub 2:00 pace open rate after a few rate pyramids to get used to rowing R24+ rather than a full on 30' that would leave you needing to recover for 2+ days.

[putridp]

16 spm was uncomfortable, to say the least, even if the pace wasn't particularly fast.

Code: Select all

Time	Meters	Pace	Watts	S/M
1:06:04	16,000m	2:03.8	933	18
13:13.4	3,200m	2:03.9	932	20
13:13.2	6,400m	2:03.9	932	18
13:13.2	9,600m	2:03.9	932	16
13:12.2	12,800m	2:03.7	935	16
13:12.5	16,000m	2:03.8	934	20

[nick rockliff]

Just a steady away 40r20

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,530m 2:05.9 175 903 20 126
5:00.0 1,191m 2:05.9 175 902 20 116
10:00.0 1,191m 2:05.9 175 902 20 120
15:00.0 1,191m 2:05.9 175 902 20 122
20:00.0 1,191m 2:05.9 175 902 20 125
25:00.0 1,191m 2:05.9 175 902 20 129
30:00.0 1,191m 2:05.9 175 902 20 132
35:00.0 1,191m 2:05.9 175 902 20 133
40:00.0 1,192m 2:05.8 176 904 20 133

[p_b82]

bit short of time as off to a friends for 24hours later tonight, so aim was a bit faster than I have been going recently ~160W - and along the way that morphed upwards. In the last 5, was pushing on and working through cramp caused by out of time breathing & a slight burn in the legs.

not a million miles off my r206k time though (>10W average) so maybe things aren't quite as dire as I keep telling myself.

Time Meters Pace Watts Cal/Hr S/M
25:00.0 5,829m 2:08.6 164 865 23 169
5:00.0 1,159m 2:09.4 161 855 25 155
10:00.0 1,158m 2:09.5 161 854 24 165
15:00.0 1,171m 2:08.0 167 873 24 171
20:00.0 1,159m 2:09.4 161 855 23 175
25:00.0 1,183m 2:06.7 172 890 23 181

[Jbrown1215]

I did the TT today. It was very torturous - I kept to Iain's suggestion of 2:10.x, tried to speed up but couldn't so i dropped back to 2:10 ish and held on for dear life. I barely avoided flying and dying. At 10 minutes I didn't feel good enough to speed up anymore. At 20 minutes I felt ready to give up but pushed more. I had very loud music - my hearing began dropping due to how much effort I was putting.

The 30r20 is a beast of a test for beginners and seasoned rowers alike, so what you experienced is to be expected. And if that was your first 30r20 ever, congrats! Finishing it while sticking on rate and knowing that you gave everything you could on the day is all you can ask for. And as I'm guessing you're a high school rower, you've got plenty of room to grow (literally) and find more speed.

[Jbrown1215]

Soon nearing the halfway point of my 13-week 2k training plan... Doing most of my training nowadays on less-than-fresh legs, as to be expected with the combo of intensity and volume coach is throwing at me. With that said though, solid progress is being made, so I can't argue with his methods...

A tough 16x2:00/1:00r interval session yesterday that proved an excellent mental test. Gave myself goals of keeping the stroke rate 30+ across the board, negative splitting the session, and beating my average pace from a similar 20x500m/1:00r workout last week, even if only by 0.1s/500m. Succeeded on all three fronts which made melting into a puddle of sweat and drool the last few intervals entirely worth it

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
32:00.0	9,863m	1:37.3	380	1606	31
2:00.0	609m	1:38.5	366	1559	31
2:00.0	610m	1:38.3	368	1565	30
2:00.0	610m	1:38.3	368	1565	30
2:00.0	611m	1:38.1	370	1572	30
2:00.0	612m	1:38.0	371	1578	30
2:00.0	613m	1:37.8	373	1584	30
2:00.0	613m	1:37.8	373	1584	31
2:00.0	614m	1:37.7	375	1590	31
2:00.0	615m	1:37.5	377	1597	31
2:00.0	616m	1:37.4	379	1603	31
2:00.0	616m	1:37.4	379	1603	31
2:00.0	618m	1:37.0	382	1616	31
2:00.0	619m	1:36.9	384	1622	32
2:00.0	622m	1:36.4	390	1641	33
2:00.0	626m	1:35.8	398	1668	33
2:00.0	641m	1:33.6	427	1768	37
r1,945m

[KeithT]

I've only had the flu shot twice in my 39 years - both in the weeks before my kids were born out of an abundence of precaution. Other than that, I've opted against. That said though, I rarely get sick and don't ever remember having the actual flu.

I am a numbers/stats guy yet I don't follow that with the flu shot and instead go with my experience. When the shot first started coming out, I didn't get it and I also didn't get the flu. However, I decided I should get it and for 5 straight years I did and had bad reactions all 5 times and then also got the flu all 5 of those years. I stopped getting it and then didn't get the flu for several years. Now in recent years it has been hit and miss but I don't get the shot.

[jcross485]

I am a numbers/stats guy yet I don't follow that with the flu shot and instead go with my experience. When the shot first started coming out, I didn't get it and I also didn't get the flu. However, I decided I should get it and for 5 straight years I did and had bad reactions all 5 times and then also got the flu all 5 of those years. I stopped getting it and then didn't get the flu for several years. Now in recent years it has been hit and miss but I don't get the shot.

I'm with you on the numbers and stats thing; my undergrad degree is in health sciences with a focus on biostatistics and I finished my masters in public health with a concentration in epidemiology.

I don't think there is any doubt that certain people suffer horribly from more common illnesses like the common cold, flu, or dare I say it. I certainly don't want to minimize those cases by any means.

With that said though, I also am of the opinion that, provided you are relatively healthy, relatively fit, and have no underlying conditions which may make you compromised or more susceptible, more likely than not, you can battle those more common illnesses without extreme measures.

I'm 39, pretty healthy and fit all things considered, and have an extensive background in all things athletics, health, fitness, etc. I tend to not worry that much about myself as I feel like I'm investing on the front end. My dad on the other hand passed away last year in his 60's - heavy smoker and drinker, 5x heart attacks before he turned 60, muliple bypass surgeries, 10+ bouts with kidney stones, double amputee from diabetic complications (likely brought on by lifestyle choices), and ultimately on dialysis and passed away from a stroke - he was one that needed to be careful.

[Dangerscouse]

so maybe things aren't quite as dire as I keep telling myself.

Don't believe everything you think, especially when it's negative.

[PleaseLockIn]

I did the TT today. It was very torturous - I kept to Iain's suggestion of 2:10.x, tried to speed up but couldn't so i dropped back to 2:10 ish and held on for dear life. I barely avoided flying and dying. At 10 minutes I didn't feel good enough to speed up anymore. At 20 minutes I felt ready to give up but pushed more. I had very loud music - my hearing began dropping due to how much effort I was putting.

The 30r20 is a beast of a test for beginners and seasoned rowers alike, so what you experienced is to be expected. And if that was your first 30r20 ever, congrats! Finishing it while sticking on rate and knowing that you gave everything you could on the day is all you can ask for. And as I'm guessing you're a high school rower, you've got plenty of room to grow (literally) and find more speed.

I have done 30r20 as SS before, at ~6500m at UT2/UT1 but this is my first 30r20 at TT, at 6900m, r20. The only problem is that my trials need at least 7500m in 30r20. I plan to slightly rate higher, rating at 21 but dropping to 20 for the last interval and have it round down to 20, counting as a 30r20.

Idk how do i find 600m of 30r20 worth of speed in 7 weeks... that seems nigh on... It is not impossible.

I'll try 2:18 r20 UT2 steady state, 2:07.x r22 short intervals or more, perhaps the long interval 4x1500m r24 would be... 2:08? 2:06? For the 3x2K 2R i will do this at r20 to prepare me for the real r20 thing, maybe r21 and then rate slightly lower.

I am doing pete plan 5k but adapting it for a 30r20.

[Dangerscouse]

1:03:57.3 16,093m 1:59.2 207 1010 19 136
12:07.0 3,000m. 2:01.1 197 977 19 122
12:00.0 6,000m. 2:00.0 203 997 19 132
11:53.2 9,000m. 1:58.8 208 1017 19 138
11:52.4 12,000m 1:58.7 209 1019 19 141
11:50.5 15,000m 1:58.4 211 1025 19 144
4:14.2 16,093m 1:56.2 223 1066 19 152

10 miles because I didn't have time for 18k or longer. I didn't intend to go at this pace, but it just kept coming, so I just kept taking. I also felt surprisingly good afterwards too, which might be due to a good night's sleep and a later than normal start at late morning.

[alex9026]

1:03:57.3 16,093m 1:59.2 207 1010 19 136
12:07.0 3,000m. 2:01.1 197 977 19 122
12:00.0 6,000m. 2:00.0 203 997 19 132
11:53.2 9,000m. 1:58.8 208 1017 19 138
11:52.4 12,000m 1:58.7 209 1019 19 141
11:50.5 15,000m 1:58.4 211 1025 19 144
4:14.2 16,093m 1:56.2 223 1066 19 152

10 miles because I didn't have time for 18k or longer. I didn't intend to go at this pace, but it just kept coming, so I just kept taking. I also felt surprisingly good afterwards too, which might be due to a good night's sleep and a later than normal start at late morning.

Good session Stu, strong finish at that rate.