General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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johnlvs2run
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by johnlvs2run » April 4th, 2006, 12:41 pm
John Foy wrote:When I have built my V02 max to its capacity I will be 12 minutes faster than you for a HM
When are you going to do this?
How about this week, can you do it this week.
bikeerg 75 5'8" 155# - 18.5 - 51.9 - 568 - 1:52.7 - 8:03.8 - 20:13.1 - 14620 - 40:58.7 - 28855 - 1:23:48.0
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
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John Foy
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by John Foy » April 5th, 2006, 7:06 am
John Rupp wrote:John Foy wrote:When I have built my V02 max to its capacity I will be 12 minutes faster than you for a HM
When are you going to do this?
How about this week, can you do it this week.
I will do it in 3 years and 6 days. Make a note and we shall see if I have done it by then.
John
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seat5
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by seat5 » April 5th, 2006, 11:31 pm
It looks like "other" is the training plan of choice for top rowers (if that is who has been answering the poll, that is.) Thanks to everyone who participated!
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
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John Foy
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by John Foy » April 7th, 2006, 5:01 pm
John Rupp wrote:John Foy wrote:When I have built my V02 max to its capacity I will be 12 minutes faster than you for a HM
When are you going to do this?
How about this week, can you do it this week.
John. How come you are faster than me over distance, but 'lightyears' behind me on the shorter stuff
John
P.S. You are not allowed to answer that question using the word PATT or Perathlon
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leviathan
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by leviathan » April 11th, 2006, 10:54 am
sorry for my ignorance but what does the wolverine plan involve exactly
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ancho
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by ancho » April 11th, 2006, 12:37 pm
leviathan wrote:sorry for my ignorance but what does the wolverine plan involve exactly
The Wolverine Plan is a very structurized training plan to increase your performance on the 2k, created by Mike Caviston, former coach of the Michigan University.
It is based on 4 different intensity levels and is some sort of religion for many ergers.
You can rtead the plan
here, and there was a specific thread on the "old forum" (click
here), and lots more of information googling on "Wolverine Plan"
Take care, it's tough and addictive.
As you are very young, speak with your coach before getting into such a plan...
You have been warned.
Good rowing!
yr 1966, 1,87 m, 8? kg
[img]http://www.c2ctc.com/sigs/img1201739576.png[/img]
Be Water, My Friend!
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fender128
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by fender128 » April 14th, 2006, 7:50 pm
personally I am not the top 10%, however I go to a very competitive crew high school. This is what we do for fall/winter workouts.
monday - "funday" 4x 10 mins, I think 2-3 minute rest
tuesday - 2x 30 mins, 6 minute break
wednesday - 4x 2k not sure on the rest
thursday - blasters - 15x 300m, 1 min rest in between each piece then 10x 250m, same rest
friday - 3x 20 mins or 2x 6k
saturday - 5x 1500m, rated at 22/open/26/open/22
sunday- off
it is as hard as you want to make it.
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rowmyboat
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by rowmyboat » May 10th, 2006, 7:29 pm
After reading this subject and also the 2000K training thread, I have so much info racing around in my head and have learnt so much but I have a couple of queries still that I hope someone can help me with.
I've been rowing for 4 years, the first couple of years were completely without any planning whatsoever but over the past year I having been mixing my training with longer rows - 5,000 and 10,000 - to get my spm down (that was shocking!), some interval work and also pyramid work.
After a couple of months break (due to a sprained ankle actually) I am now back into training for some events being held in Sept/October this year.
At the moment I'm working on 5,000m and slow lowering the pace (started at 2.15, now at 2.12). After about 4 weeks on this distance I hope to arrive at a 2.05 pace. My plan is to train for about 4 weeks on the 2,000m and follow this with around 2/3 weeks each on the 1,000m - 500m - 300m - and 100m. In between the longer lengths I will fit in the 2 shorter lengths to continue work on the higher spm and lower 500m pace.
Is there anything I'm overlooking with this plan in mind? What can I 'throw in' here that will help me lower my times?
The following are the paces I hope to achieve:
100 - 1.35 300 - 1.40 500 - 1.45 1,000 - 1.50 2,000 - 1.55
My times at the moment are: 19.5 / 1.01 / 1.49 / 3.49 / 7.54
It's the 2,000m that's letting my '5 sec' plan down, but it has improved from last years competition results but I wondering for how long can one keep improving.
I'm definitely in the bracket of those starting off at the pace I hope to continue with for the first 1500, then improve the pace slightly and finish with a sprint ove the last 150m.
Any suggestion from all you knowledgabel folk would be appreciated.
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rowmyboat
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by rowmyboat » May 11th, 2006, 8:41 pm
Oh dear, I'm going to have to admit that perhaps if I look at Watts instead of pace, I could show improvement.
I just studied the ctc results and I'm presuming the 'power' is the watts? I have never studied the watts before, I wasn't aware it was an alternative way to train.
As you can gather I'm new to this forum and all the info available so bear with me and I'd appreciate some advice.
I noticed the variance in those with the slower times, they had about 3 secs difference to about 10 watts (or power), but in the faster rowers 10 watts diff. equated to 1 or 2 seconds.
Why is this?
Is there a chart available for watts like there is for pace?
Any help would be appreciated - thanks....
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whp4
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by whp4 » May 11th, 2006, 10:47 pm
rowmyboat wrote:Oh dear, I'm going to have to admit that perhaps if I look at Watts instead of pace, I could show improvement.
I just studied the ctc results and I'm presuming the 'power' is the watts? I have never studied the watts before, I wasn't aware it was an alternative way to train.
As you can gather I'm new to this forum and all the info available so bear with me and I'd appreciate some advice.
I noticed the variance in those with the slower times, they had about 3 secs difference to about 10 watts (or power), but in the faster rowers 10 watts diff. equated to 1 or 2 seconds.
Why is this?
Is there a chart available for watts like there is for pace?
Any help would be appreciated - thanks....
Yes, the "power" column in the CTC display is showing average watts for the row. The reason for the power numbers getting rapidly larger as the pace gets faster is that there is a cubic relationship between speed and power. The power needed is 2.8 * boat_speed ^ 3 watts where boat_speed is expressed in meters/second. Doubling the boat speed means 2*2*2 = 8 times the wattage, which is why rowing at 3:00/500m pace is a whole lot easier than 1:30/500m
A chart of paces for various wattages in 25 watt jumps can be found at
http://www.concept2.co.uk/guide/guide.p ... conversion or you can just look at the CTC standings, as you've already discovered.
Bill
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rowmyboat
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by rowmyboat » May 11th, 2006, 11:08 pm
Thanks for that Bill, I'll look forward to 'easier' rowing... I'll try to think 'watts' in future and compare my efforts.
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rowmyboat
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by rowmyboat » May 16th, 2006, 6:51 pm
My first effort last night at 'watt' rowing - I thought there'd be a screen showing both watts and pace but there isn't, so with the figure of 175 firmly in my head I started off on a 5,000m row. The first 3 x 1000's were around the 176 to 179w range ( even 181) and at the time I was oblivious to the difference that those numbers would show. Of course it was a bit beyond me and the last 2 x 1,000's were around the 173 mark. I was therefore unable to improve on my time of 21.8, slipping back to 21.43. I will obviously need to be more strict on keeping to the target during most of the row in future and hope I can get into the 'watt' way of rowing so as to compare with the 'pace'.
Do rowers who use this method of training watch that particular screen when competing too?
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whp4
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by whp4 » May 16th, 2006, 8:24 pm
rowmyboat wrote:My first effort last night at 'watt' rowing - I thought there'd be a screen showing both watts and pace but there isn't, so with the figure of 175 firmly in my head I started off on a 5,000m row. The first 3 x 1000's were around the 176 to 179w range ( even 181) and at the time I was oblivious to the difference that those numbers would show. Of course it was a bit beyond me and the last 2 x 1,000's were around the 173 mark. I was therefore unable to improve on my time of 21.8, slipping back to 21.43. I will obviously need to be more strict on keeping to the target during most of the row in future and hope I can get into the 'watt' way of rowing so as to compare with the 'pace'.
Do rowers who use this method of training watch that particular screen when competing too?
I use watts most often for picking my target pace. I'll usually do the conversion to figure out exactly what pace corresponds to the desired wattage so I'm free to look at whatever display happens to be convenient. It is possible to see both pace and wattage simultaneously with ErgMonitor (
http://www.ps-sport.net/ergmonitor).
Deciding on a new pace from a wattage standpoint is a convenient way to help keep the steps reasonable. If last week's workout seems too easy, bump the wattage up by a couple of percent. Taking a couple of percent off the time per 500m gets jumps of increasing size, as you noticed. Also, using wattage makes it easy to keep a set of paces in sync as you gradually get faster; longer rows at 60% of target 2k wattage, 8 500m intervals at 105% of target 2k wattage, etc. with the whole set shifting up or down as you change/improve your target. (numbers provided for illustrative purposes only)
Bill
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rowmyboat
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by rowmyboat » May 16th, 2006, 8:56 pm
Thanks Bill, I've printed off the info on the monitor and will study it closer but I'm not in a position to obtain one, not having my own machine, I rely totally on the one and only D rower at my local gym. There are 3 older machines but I try to use the D as I can review my efforts at the end of each session. It must be a big help, to begin with anyway, to be able to see both pace and wattage at the same time.
I can now see the benefits of being able to 'step' gradually with the aim of improving and I'll persevere with that mode over the next few weeks to hopefully show improvements.
You appear to base all practices on the 2,000 target? Do those who have the excellent 2,000 times not venture into the small distances at all? Or do those perhaps who row 2,000 and longer prefer to keep to the longer distances and don't hamper their times by entering into the shorter distances? I usually aim at all distances but is this restricting in any way?
Thanks for your replies, much appreciated.
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rowmyboat
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by rowmyboat » May 16th, 2006, 9:00 pm
Sorry, deleted this, seemed to double up....