The Two Types of Training

[mikvan52]

what's your max HR, Nav. I've forgotten..

2nd; What do you think would happen if you shortened your recovery interval?

Observation:
HRs didn't level out until interval 10... Any explanation for that?

[johnlvs2run]

I'd rather gain a better understanding of how to train in and around AT than have a fake discussion about humility.

Okay then here's a question for you. At what HR is your AT not fake?

[ranger]

In the real world, I'm in business and prefer my partners and customers (who are quick to Google people to examine them under microscopes) to just know me as we know each other in normal discourse and NOT adding to it some interpretation of how I exchange with others in my personal time on the Internet.

Yes, gentlemen don't Google people on the internet and examine them under a microscope.

Clearly, most of the people posting on this thread do.

Voyeurs.

Trolls.

Nay-sayers.

No-doers.

Get a life, folks.

ranger

[ranger]

I'd rather gain a better understanding of how to train in and around AT

There is no need to gain any _understanding_ of this.

Just do it.

Do hard 60min/HM rows.

That's it.

"Distance" rowing.

"Threshold" rowing.

No need to "test" anything, physiologically, to find out whether you are rowing in and around AT.

You can't row 60min/HM with your HR _above_ AT.

And you are not rowing hard if you are not rowing just _below_ AT.

I can do this sort of rowing every day.

This is Caviston's "Level 3" rowing.

Caviston liked to build these rows up to 30K before a big competitiion, such as WIRC.

When I first took up rowing in 2000, this is the _only_ sort of rowing that I did--for a couple of years.

Normally, I did one session day.

On vacations from work, I did two sessions a day.

In the fall of 2002, I sharpened for a couple of months and then did my first race.

Result: 6:27.5

I was 51 years old.

At the time, that was four seconds under the 50s lwt WR.

Nav doesn't do this sort of rowing at all.

ranger

[ranger]

I think more interesting would be to see what power plot you see rowing at 170bpm over some 6500m.
I rowed at 28spm for that piece.

Yes, 28 spm is a nice rate for a 10K.

But you are only pulling 8.7 SPI.

For 10K, I would rate about the same but pull 11.7 SPI.

Yes, I would do 10K rowing at my anaerobic threshold.

I would do 60min and a HM rowing at my anaerobic threshold, too.

So, when I do distance trials, I'll post splits, HRs, etc., then you will have what you find "more interesting."

This data is really only interesting for your biking, though.

For your rowing, it should be much more interesting to you how many watts you are pulling per stroke (SPI), your effectiveness.

You will never go anywhere very fast on the erg pulling 8.7 SPI.

I am 60 years old and my natural stroke is 35% stronger.

I also wonder about your steep physical decline with age.

If you pulled 6:40 for 2K in college, then, you would have done 10K at 1:48/36:00

So, you are losing about 4 seconds per 500m per decade over 10K.

That means that you are heading for about a 2:04 10K when you are 60--41:20--16 seconds per 500m slower than you were in college.

I am 60.

My 10K goal is 1:42/34:00.

ranger

[ranger]

Okay....

20 x 500m r34/ 3:00 passive rest @ 1:33.4, under nominal threshold.





HR from external reading (initial average over 20-5 seconds remaining in rest interval; peak average over first 5-20 seconds of rest interval). That's because my transmitter belt battery needs replacing.

01] 1:33.5 initial HR 72 peak HR 140
02] 1:33.6 initial HR 88 peak HR 148
03] 1:33.9 initial HR 100 peak HR 152
04] 1:33.6 initial HR 100 peak HR 152
05] 1:33.6 initial HR 100 peak HR 152
06] 1:33.6 initial HR 108 peak HR 156
07] 1:33.5 initial HR 108 peak HR 156
08] 1:33.7 initial HR 104 peak HR 154
09] 1:33.7 initial HR 112 peak HR 156
10] 1:33.6 initial HR 108 peak HR 160
11] 1:33.6 initial HR 112 peak HR 160
12] 1:33.6 initial HR 104 peak HR 156
13] 1:33.6 initial HR 108 peak HR 160
14] 1:33.5 initial HR 112 peak HR 160
15] 1:33.5 initial HR 112 peak HR 160
16] 1:34.0 initial HR 112 peak HR 160
17] 1:33.6 initial HR 112 peak HR 160
18] 1:33.3 initial HR 112 peak HR 160
19] 1:33.4 initial HR 112 peak HR 160
20] 1:31.0 initial HR 116 peak HR 164

Averages: 1:33.4 pace. Average initial HR 105.3 bpm, average peak HR 156.2 bpm. I reckon threshold right now to be around 160-62 bpm. I'll confess to not bothering to hold rating quite constant.

Yes, this is indeed another way to row for extended periods at your anaeobic threshold.

But for 2K training, these race pace 500s, I think, are only relevant within a system of balanced training in which you also do "threshold" distance rowing at 10 MPS, Level 3 rowing in the WP.

2K is not a sprint. It is a "middle distance" row.

If your rowing is balanced, these 500s at 1:34 should be matched with 60min rows, 1:43 @ 29 spm (11 SPI, 10 MPS).

HR should be the same, only that in the 60min rows, the "threshold" HR would be maintained throughout rather than just achieved at the end of each 500m interval.

Of course, you would also want to do some hard anaerobic sprints, rather than these easy ones, such as 8 x 500m, 1:30 @ 38 spm, or 4 x 1K, 1:34 @ 34 spm.

ranger

[Nosmo]

"threshold" distance rowing at 10 MPS, Level 3 rowing in the WP.

WRONG! Read the Wolverine Plan if you want to know what Level 3 is.

[ranger]

"threshold" distance rowing at 10 MPS, Level 3 rowing in the WP.

WRONG! Read the Wolverine Plan if you want to know what Level 3 is.

No reading necessary.

Mike C. didn't care about HRs and so didn't wear a HR monitor.

But I suspect that what these rows were, if he had.

His level 3 rows are just hard distance rows.

He did them at 1:48 for 30K.

ranger

[Nosmo]

No reading necessary.

WRONG. Although in your case it obviously won't do any good.

[JohnBove]

When Henry loses the bet, he'll pay up.
He is an honest fellow.

With the exception of your foray into anti-semitism, this is truly your most repulsive posting.

According to Bove, some of my postings have been even more repulsive!

You are indeed a disgusting little shit. You called a doctor who advised patients on birth control a murderer. You seem to think that funny.

[ranger]

No reading necessary.

WRONG. Although in your case it obviously won't do any good.

I'm doing just fine.

How is Mike doing?

My goal is to break Mike's 40s lwt WR when I am 60.

Wish me luck!

ranger

[ranger]

Nav--

There it is.

If you can't do 60min, 1:43 @ 29 spm, all that sprinty stuff is irrelevant.

ranger

[whp4]

Nav--

There it is.

If you can't do 60min, 1:43 @ 29 spm, all that sprinty stuff is irrelevant.

So says the clown who hasn't logged a 60 minute piece in years, at any pace, and can't do the sprinty stuff either. Hell, you can't even remember how old you are!

[mikvan52]

I'd rather gain a better understanding of how to train in and around AT

There is no need to gain any _understanding_ of this.

Thank you for your honesty on this subject.

Clearly, you and I have few common interests. It seems you are here on this thread for the banter then? I see the goals in your signature have vanished. What remains?

[mikvan52]

To John Rupp:
Nonsensical statements are just banter.

Do you have any goals with your training either on the roads or the erg?

IOW: What are you doing here on this forum?