Wolverine Plan posts from previous forum?

tap · Post by **tap** » July 2nd, 2006, 10:04 am

Mike notes updated Level 4 tables in the following post but the attachments didn't survive the transfer to the new forum site. If you have a copy of the tables then please repost them.

http://www.c2forum.com/viewtopic.php?t= ... n&start=41

Thanks, Tom

toyboys · Post by **toyboys** » December 3rd, 2007, 9:51 am

tap wrote:Mike notes updated Level 4 tables in the following post but the attachments didn't survive the transfer to the new forum site. If you have a copy of the tables then please repost them.
Thanks, Tom

Well 17 months later I have the exact same request....

I managed to put the entire Wolverine program together in a single Word document (the original plan + the comments) but I'm missing the updated tables...

Does anyone still have them? I really would like to have the updated program!
Greetings from Holland!

Thanks!

nharrigan · Post by **nharrigan** » December 3rd, 2007, 4:57 pm

L4 sequences

They are not updated, but they are helpful nonetheless.

Regards,

Neil

Nosmo · Post by **Nosmo** » December 3rd, 2007, 7:06 pm

If the force per stroke is constant (and the distance per stroke is also constant) then the stroke rating is proportional to power.
(i.e. force * distance / time = force * distance * rate = power)

I thought this is what Mike wanted when he made up the charts.

However that is not the case. From the charts at the end of
http://www.concept2.com/forums/wolverine_plan.htm
the force actually decreases as the rate increases.

If the force was constant, given:

1) pace_2k is the the 2k pace at stroke rating rate_2k, and
2) pace_x is pace at stroke, rate_x

then

(pace_x / pace_2k ) ^3 = rate_x / rate_2k

There is some round off error but, the charts appear to base the 16 spm pace on a 2k rate of 31 and 26 pace on a rate of 33, with the other paces evenly spaced in between.
I one used a constant rate_2k of 32, the chart at 16 and 26 can be off by 2 seconds even with roundoff error.
Any comments?

Mike Caviston · Post by **Mike Caviston** » December 4th, 2007, 2:23 am

I’ve explained how Level 4 workouts were developed too many times to repeat myself here, except to observe that any relationship between 2K power and L4 power is more or less a coincidence, and 2K rate has absolutely nothing to do with L4. Sorry the updated tables aren’t more readily available. Someone who regularly posts on the UK forum posted them on his web site not too long ago, but I don’t have the URL. For those who don’t mind using Watts, a simple shortcut that gives a more linear relationship between rate and power is to use 50% of 2K Watts @ 16spm, and increase power by 3% of 2K Watts for each additional increase in spm.

Mike Caviston

Nosmo · Post by **Nosmo** » December 4th, 2007, 1:47 pm

Mike Caviston wrote:...any relationship between 2K power and L4 power is more or less a coincidence, and 2K rate has absolutely nothing to do with L4....
Mike Caviston

Sorry, I've just heard "constant force per stroke" so many times on the forum that I obviously have confused it with your philosophy.

Snail Space · Post by **Snail Space** » December 4th, 2007, 3:30 pm

Nosmo wrote:Sorry, I've just heard "constant force per stroke" so many times on the forum that I obviously have confused it with your philosophy.

Who can you have heard that from?
Oh no, surely not ...

Aargh!!