Wolverine Plan-

[nharrigan]

I've been cycling since the crash-bs and just starting my transition to rowing.

I was wondering if any of the WP guys from last year are still following the plan? I had good success with it last year including a PB in the 2k. Needless to say, I'm going to follow it again. Thanks Mike C. for posting so much helpful info.

This year I'm hoping to improve my 2k by 13 watts, so I'm starting earlier and upping the workouts to a 6/week (from 5).

It would be good to hear how everyone's progress has been.

Also does anyone have a link to the original WP document that described the plan. I have copies of all the posts from Mike, but I didn't save the plan.

Thanks,

Neil


BTW-the rowing really helped my cycling.

[Alissa]

Also does anyone have a link to the original WP document that described the plan. I have copies of all the posts from Mike, but I didn't save the plan.

I don't have the plan, but here's the link to the Wolverine Plan Discussion from last year (although it's locked, so no additional posts on that thread!)

HTH

Alissa

[Mike Caviston]

Here is a link to the original Wolverine Plan Document. For newcomers to the Plan, always remember that this document wasn’t intended as a complete, stand-alone explanation of how to train following the Wolverine Plan. There have been many subsequent discussions and explanations, many of which are still available in the archives. These also include many descriptions of the physiology of training in general, and may be helpful to anyone planning to train without specifically following the WP. If you are the sort of person who finds it too taxing to dig through the available information to find out more about the Wolverine Plan – don’t bother. You’re not the sort who would benefit from the WP anyway. But if you have the initiative to find out more about the program, and the patience and discipline to stick with it for an entire training season, it will almost certainly improve your overall fitness and reduce your 2K score. Good luck & happy training!

Mike Caviston

[nharrigan]

Thanks! That's what I was looking for.

Neil

[Francois]

I was wondering if any of the WP guys from last year are still following the plan? I had good success with it last year including a PB in the 2k. Needless to say, I'm going to follow it again. Thanks Mike C. for posting so much helpful info.
...
It would be good to hear how everyone's progress has been.

Hi Neil,

I have also been mostly biking (and swimming) this summer. I did some erging, alternating between L4 and L3 sessions, as well as some TT (all PBs ) for the CTC.
For this year, I intend to follow the WP to the letter and train 6 times a week. I will also be swimming 12 hours a week.
The goal for this year is to go sub 6:40 on the 2K and improve my pace by 3 sec/500m at all other distances.

I second you in thanking Mike Caviston for so much helpful info.
If he has the time and inclination, his thoughts on strength training would be very much appreciated!

Good luck in your training!

Francois

[nharrigan]

[/quote]
I have also been mostly biking (and swimming) this summer. I did some erging, alternating between L4 and L3 sessions, as well as some TT (all PBs ) for the CTC.
[/quote]

Hey Francois,

Good to hear from you. Sounds like you had a good summer.
Yesterday, I got on the erg for the first time since February. It was not a pretty site. I'm going to do a few weeks of transition before I start again with the WP. Unfortunately, cycling doesn't use the same upperbody muscle groups.
Is the CTC- Canadian Timetrial Championship?

Neil

[ancho]

Is the CTC- Canadian Timetrial Championship?

Neil

CTC : Cross Team Challenge, a challenge set up for all indoor rowing teams.
There is a new challenge everymonth, and a very tough inter-team competition!

[ancho]

oups, double post!

[marge]

While were on the subject of the wolverine plan i had a couple of questions.

After recording a new PB for a 2k what changes do you make to your training. For instance say ive been doing a level3 workout (12k + 500m every session, avg pace kept constant) and just got a PB on a 2k trial. Should i change my pace to meet that of my new 2k split reference or stick with the pace ive been using?

This can also be asked for a level 4 workout. If im doing a 60mins L4 every week, increasing my strokes every session like it says, should i also change my pace after recording a new PB 2k?

Also for anyone still doing the Plan
What kind of weight training do you do?...if any

Thanks

[Bob S.]

Is the CTC- Canadian Timetrial Championship?

Neil

CTC : Cross Team Challenge, a challenge set up for all indoor rowing teams.
There is a new challenge everymonth, and a very tough inter-team competition!

What is it called when a member posts two identical messages 50 minutes apart?

Bob S.

[mpukita]

What is it called when a member posts two identical messages 50 minutes apart?

It's called a tear in the space-time continuum ... time to reset your clocks and watches ...

[fish]

I also spent my spring on half the summer on the bike. I started the Wolverine plan 3 weeks ago with a lot of raking as cross training. I am currently doing 4.5 days a week and am building to follow a six day a week schedule.

I think it would be nice to have an ongoing discussion about the Wolverine Plan. This is new training plan for me and any insights would be great.

For strength training, I do Pilates. I am going to try the Pilates sessions on my Level 4 days. I am also interested in when others fit strength training into their schedule.

Arlene

[polaco]

Hi everybody:

I have also posted this on the UK forum but after doing it I saw there was this WP thread on, so I paste here:

Good morning!!

I usually follow the Wolverine Plan with a routine more or less like this:

Monday: 60' L4
Tuesday: L1 OTW
Wednesday: 60' L4
Thursday: L3 (on the erg or sometime running)
Friday: 40' L4 and some weight training (no well structured)
Saturday: L2 (on Rowpro if I can for more fun!!)
Sunday Rowing on the water

As I said I only have done some weight training on Fridays and not very consistently, and I would like to know how other people that follow the Wolverine Plan or the Pete Plan match weight sessions on their routines.

Thanks in advance and happy rowing!!!

[ancho]

Is the CTC- Canadian Timetrial Championship?

Neil

CTC : Cross Team Challenge, a challenge set up for all indoor rowing teams.
There is a new challenge everymonth, and a very tough inter-team competition!

What is it called when a member posts two identical messages 50 minutes apart?

Bob S.

V E E E R Y S L O W S Y S T E M

[nharrigan]

Hi everybody:

I have also posted this on the UK forum but after doing it I saw there was this WP thread on, so I paste here:

Good morning!!

I usually follow the Wolverine Plan with a routine more or less like this:

Monday: 60' L4
Tuesday: L1 OTW
Wednesday: 60' L4
Thursday: L3 (on the erg or sometime running)
Friday: 40' L4 and some weight training (no well structured)
Saturday: L2 (on Rowpro if I can for more fun!!)
Sunday Rowing on the water

As I said I only have done some weight training on Fridays and not very consistently, and I would like to know how other people that follow the Wolverine Plan or the Pete Plan match weight sessions on their routines.

Thanks in advance and happy rowing!!!

Polaco- Last year I followed the wolverine plan 5 days a week, with no weight training. Personally, I don't think I was any slower.
I'll probably do the same this year. With 6 workouts a week, I won't have much additional time for weight training and I'm going to try to get down to lightweight.

I'm also curious as to what others are doing. In college we did 2 weight sessions a week. And in cycling, the training books strongly recommend weight training for masters (though cycling has different kinds of power requirements).

Ancho- Thanks for setting me straight on what CTC means.

Good luck in your training,

Neil