Sprints and Stuff- training/questions 1k and below

[cannondalerugby5]

Congratulations Shawn.
Great row at that rate - wow
You said max drag - what was it?
I cannot hear the audio once you start rowing - would be interested in hearing the commentary
Whats next to be picked off!
Once again - great job

[Shawn Baker]

Just an easy one today- 1k did 70 strokes hard 1:26.4 to about 750m trying to keep spm lowing (31-32) then coast until 100m to go and sprint-1:23-4)- this was done on around 16 hrs fasted

Sat on rower for about 5 min to let lactic acid accumulate and hopefully clear

Tomorrow will do a 1min sub maximal TT

Thanks guys

Henry-yep yesterday was a bit of a feeler- hopefully into the 1:16s soon

Steve at sea level max drag on my machine around 230-235- will be looking to better 500, get 1 min record-keep pushing for 1k and try the 100m on a day I'm feeling strong - hopefully will get all these while remaining on zero carbohydrate diet

[Edward4492]

Shawn, very nice controlled effort at a reasonable rate for a WR 500m. Nice long power strikes. Congratulations!

[Droode]

Hello Shawn and congratulations on this WR, I wanted to ask you how you get your drag factor so high if you don't mind sharing.

[Bloodbuzz Corio]

Congratulations on the WR Shawn - thoroughly deserved, hope it's the first of many in the near future!

[Shawn Baker]

https://m.youtube.com/watch?v=u2HwcvL6krI

First crack at 1 min 50+ WR (was looking to go 400m at 40spm) (current record listed at 392m, but I did see someone has ranked a 395m as well)

Not my best effort- out of practice for this stuff (haven't done a 1 min sprint in around 6 months, had some wine last night at the insistence of my GF and was falling off seat for last 8-10 strokes)

Still 398m is a new WR



Will definitely need to bump this up or it wont last very long- my best guess is that Dirk is good for 405-410, same thing with 500m- need to at least get down to 1:16.0

Early days for this stuff- several more attempt to come

Thanks all

Drooze- sea level and a very clean machine should get you around 230 DF

Rest of workout

Speed deadlifts 10 sets of triples a 315lbs

40m sled pushes with 3x45lb plates added x 5 rounds

10 1arm med ball wall slams (5 each arm) x 5 sets

20lb med ball overhead to wall slams 5 sets of 5 - I strive for maximum speed and acceleration during the m d ball work and today the poor med ball began to break open and leak out some of its powder with each slam

500 jump ropes (5 sets of 100 jumps)

All of this was done on around 15 hours fasted and now 24 days without carbohydrates (diet is literally meat, eggs, water- no supplements, no vitamins, and definitely no drugs or hormones!!)

[GJS]

Had a ribeye steak for lunch in honour of your recent WRs, Shawn. First red meat in months.
Out of habit, not particular principle, I tend to eat large amounts of fish, eggs, and milk but nothing feels so hearty and nourishing as a lump of red meat.

Must remember to do it more often.

[Shawn Baker]

Just another 1k- today's target was to go 75strokes at 1:26.5 (which was 802m at 1:26.6) then coated until 900m and sprint out last 100m (1:24-5) kept drag at maximum and tried to keep rate lowish 31-32- tough but not all out

That was all for today

Will go 500m again tomorrow and hope to see 1:16.x

Paul, Gary thanks (Gary it's almost as though we were designed to eat meat )

[left coaster]

Red meat may work for some of us, but not others. For me, I fair much better on chicken and fish and can only tolerate modest amounts of red meat. Perhaps my microbiome has adapted to different food choices.

I'm also cautious about red meats due to recent evidence showing a possible connection between l-carnitine and cholesterol levels. Carnitine his highest in lamb, cow is second, pork third -- chicken and fish, way down the list.

Another thing I often consider is glycine and the relative absence of it in 'clean' cuts of meat such as steak. Some recent evidence shows that an imbalance of glycine (too little from eating western diet of 'clean' meat without connective tissues, skin etc.) can lead to some health problems. In rodent studies some early work indicates supplementing with glycene may improve lifespan.

further conversation likely best suited for the health section, but I think there are also many ways to go keto. A diet of mainly red meat seems to me to be one of the highest risk approaches... at least from the bits of reading I've done.

[Shawn Baker]

https://m.youtube.com/watch?v=f-AdK0551n0

Another go at the 500 yields an improvement in WR

Gym stuff afterwards was pretty solid as well

18" 95lb depth jumps- x 15 singles (this is an advanced plyometric exercise generally contraindicated unless well experienced with plyometrics and excellent tissue integrity

10" plyo-push-ups 10 sets of 3

Hang power snatches at 135lbs x 3/60 lb med ball ground to air throws x 3---x 5 rounds

Some machine vertical press and bicep curl fluff

Jump rope x 600 (3x 200)

Continue to feel and perform very good (26 days without carbohydrates)

[GJS]

Nicely done, Shawn.
Your PR is looking vulnerable.

These depth jumps - that's jumping off an 18" platform with an additional 95lbs (vest or whatever) strapped on for good measure?

[hjs]

Pb is in Danger Shawn, expect it within a few weeks

Tried a 1 min today. Got 377 meters 119.5
Drag 150, rate capped at 40 spm.

20 second splits. 120.0/119.3/120.0 39/39/42. Once on pace saw 1.17 s / 1.20 ies. Also pretty early fell of the seat, costed me a bit I think. Took a few strokes to get back up.
Would like to see 1.18.x on this. And from there a free rate attempt. Need a solid 1.17 for a certain sub 1.20 500.
I do lack some top end speed. Thats the weak link for me. Haven,t done much pure sprintstuff and thats shows a bit.

Did the ergohead sunday, 20 min tt, got 144.0 with a strong finish. Was well rested, and that helped, for a longer row relative the best I felt this winter. Had proberly a tad extra in me with a bit more gutsy starting pace. Last 4 min stint was 137.6, last 2 min 131.1,
Did tweak my l4/5 disc a bit though. For me pretty familiar. Body is so used at it that I don,t crap up at all, only the disc hurts.

[Shawn Baker]

Had a poor 500m attempt- got to about 375 at 1:16.8 and was not feeling it so aborted (probably was good for 1:17.3-4 ish

Finding my efficiency at higher rates not where I want it to be so played around with a few rate restricted intervals

Felt fairly decent and at end did a 100m attempt but machine was jumping all over the place despite 176lb KB bracing it

Gary thank- hopefully hit some PRs soon!!

[Shawn Baker]

Just another 500m- ok, but not great- just wasn't all the way mentally switched on for this one

To gym for deadlifts 405lb x 15 reps (no belt, oly shoes)

About 30 min of various med ball throws and slams

Jump rope x 1,000 (10x100)

Again on 28 days zero carbs

[hjs]

Gave the 60 seconds a go. Had a bit better in mind, idea was rate 40, sub 119.

Got 43 spm, and 1:19.1 379 meters. Used 155 drag

1:19.3 42
1:18.7 42
1:20.6 45

Mis raw power and the fact I am no real sprinter. Compared to a 1.22 500 rate 35 this is simply slow. The extra rate should give some extra one should think

After 5k 155.4/23