Muscle Memory?

[Tsnor]

...yesterdays sessions for me was 75mins 80% HRmax at 22-24spm, ideally 22...

If you follow a zone training model, did you consider this a UT2 session or a high intensity session ?

[Mike Caviston]

Did you incorporate strength training, and if so, do you have anything describing how that would fit into a typical week of training?

Strength training has always been an important component of my approach to preparing athletes to row competitively. I’ve written about it a little bit here and there over the years, but haven’t devoted that much space to it, partly because there is so much else to discuss and so little time, and partly because I don’t want to get sucked into arguments with the plate heads who have a narrow view of what “strength training” is and how to effectively perform it. To summarize in a single sentence, I have a list of about 20 different exercise categories I perform 2x per week, generally a single set to failure (or some threshold more appropriate to some exercises such a sit-ups or planks) using a variety of repetition targets on different days. I can do the 20 exercises in under an hour if I do a dedicated strength session, but I usually fit those exercises in here and there throughout the week a couple at a time before and after my cardio activities (rowing, running, cycling, etc.) I use more elaborate equipment when I have access to a gym but often make do with body weight, elastic bands, and lighter weights. If you want to know more, you can dig up the recommendations I made on SEALSWCC.com for NSW candidates (Physical Training Guide, blogs, and podcasts). I retired earlier this year, but so far the content is still there.

[Mike Caviston]

How should we describe UT2 work on this forum so people don't work at too high an intensity? What should we tell them so they understand how UT2 should feel? They can't cross check with lactate measurements... Do we agree a common fail for uncoached athletes who are trying to reach their full potential is doing too much at too high an intensity?

I don’t refer to UT2 work at all, nor do I cross check intensity with lactate or heart rate. All training bands are arbitrary and attempts to define them by selected physiological responses that are highly variable has never made sense to me. While training bands are arbitrary, they are necessary. The trick is to develop training bands that provide the variety of training stimuli to promote the desired adaptations, and that can be easily and accurately quantified. That’s what I have attempted with the Wolverine Plan. I don’t claim that those are “true” training bands because there’s no such thing, but they are simple to quantify and have brought me much success as an athlete and coach. If you or anyone has a simpler, more effective approach – use it. Yes, it is a common fail for athletes who are trying to reach their full potential to do too much at too high an intensity – and not just the uncoached ones, but the coached ones as well. My solution is to have strict rules for choosing training paces, strict rules for incrementally increasing intensity over time, and routine diagnostics of results to determine whether it is necessary revise the training paces or rates of increase. One can see this pretty clearly in WP Level 4 guidelines, but it applies to the other bands as well. I have often had athletes try to negotiate faster goal paces for their workouts earlier in the season because they were convinced they could advance more quickly. Part of the coach’s role is to help athletes understand the big picture, and that it is preferable to make small gains for a long time rather than big gains for a short time.

[GlennUk]

If you follow a zone training model, did you consider this a UT2 session or a high intensity session ?

The Eddie Fletcher Marathon/100k plan i am following does not explicitly use UT1/2 etc, the various sessions and the reps within are predicated on a specific HR % and relate to rate of perceived exertion (RPE). HR ranges vary from 75%-92.5% HRmax (70% are rest periods between reps)

Some sessions are physically more demanding than others and the RPE are described as Moderate activity 70-75%, through vigorous 80%, very hard 85% and max effort 90-92.5%.

None are described as easy, which feeds into Mike's point. All sessions require the rower to control HR, spm and pace in a hierarchy with HR being the most critical, pace being the least. The training plan is geared towards rowing continuously for long periods of time at the best rate one can maintain and depending on the particular distance, the guide suggest a marathon can be rowed at 85-90%, the 100k 80-85%.