Last year this thread was really a great motivator for me and I thought I'd resurrect it. Is anyone else out there using the IP this year to prepare for the Crash B? If so it would be great if you could post your workouts here, and we could progress together.
In general I felt the IP was a good program (though I used it minus the HR data) but also felt that I lost a good deal of distance endurance. So, after 3 solid months off the erg, I started up again in October, at first just rowing 1/2 hour every week day without paying attention to anything but technique and pulling 10MPS. Also, I'm doing 3 x 10 squats (right now at 80 lbs, started doing these at only 60 lbs), 3 x 20 jackknife situps, and 3 x 10 pushups (from the knees, and I may drop these as my elbows and wrists are hurting and rowing never did that to me.)
After two weeks of that I did 2 weeks of alternating 1 hour rows and 10Ks with some sprints mixed in. This week I started the IP. I'm doing 4 sessions a week of that, but adding in one session of my own that will be hour rows around 2 secs./500 slower than my hour pb so as not to lose the distance endurance this year, which really bummed me out.
Today was the first day. I found that the IP has been changed to be governed completely by HR and no more stroke rate. Luckily I had my charts from last year so was able to see what the old bands were. I'm using the row that relates to a 7:27 2K (last years time, but I know I can't do that right now) which means UT2 is 2:08/20, UT1 is 2:04.5/22, AT is 2:04.5/26, TR is 1:57/30, and AN is 1:48.5/36.
36 min UT2 targ 2:08/20 actual 2:06.8/20. It was easy.
Anyone else out there doing this program?
The Road To Boston 2008
The Road To Boston 2008
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Hi Carla...I too loved the Road to Boston last year (even though I didn't get to Boston, I did improve my 2K time with the IP plan). I've been rowing using row pro almost every day and really enjoy the on-line rowing camaraderie. Seeing some of the people's speed and stamina is quite motivating.
I am not as quick as I was a year ago which reflects mother nature (or is it father time?) more than my workouts, I suspect. I have some major travel in January which will mess up training so .I need to dig down and figure out whether this is a year for long term training.
I hope you get lots of interest in this, as it was a great help in getting ready for the races. I think all of last year's group made big improvements.
Anne
I am not as quick as I was a year ago which reflects mother nature (or is it father time?) more than my workouts, I suspect. I have some major travel in January which will mess up training so .I need to dig down and figure out whether this is a year for long term training.
I hope you get lots of interest in this, as it was a great help in getting ready for the races. I think all of last year's group made big improvements.
Anne
Hi Anne!
I have not done much with the online aspect very much, mostly because it feels too much like racing (eeek! run and hide!) and because it just seems so complicated and bothersome getting all set with other people. I have the computer right there but I guess I just prefer mostly solitary workouts. Maybe I just haven't gotten in the swing of it and would like it if I really gave it a shot.
I hope you can work out a plan that your traveling won't screw up!
Today was 3 x 15' UT1. Target, 2:04.5/22.
Actual:
3635m 2:03.7/22
3630m 2:03.9/22
It was easy.
I really like just getting up in the morning, looking at my chart, and knowing what I'm supposed to do with no hemming and hawing and deciding I want to do something else.
I hope some other IP'ers join in this year!
I have not done much with the online aspect very much, mostly because it feels too much like racing (eeek! run and hide!) and because it just seems so complicated and bothersome getting all set with other people. I have the computer right there but I guess I just prefer mostly solitary workouts. Maybe I just haven't gotten in the swing of it and would like it if I really gave it a shot.
I hope you can work out a plan that your traveling won't screw up!
Today was 3 x 15' UT1. Target, 2:04.5/22.
Actual:
3635m 2:03.7/22
3630m 2:03.9/22
It was easy.
I really like just getting up in the morning, looking at my chart, and knowing what I'm supposed to do with no hemming and hawing and deciding I want to do something else.
I hope some other IP'ers join in this year!
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Hey girls,
Just finished a slow 75 min row. My meters are way down. I've mostly been concentrating on rowing ranking distances, trying to improve my time each session. I'm now at the point where every piece takes my heart rate in the 90% range, so they leave me beat. I've also been lifting weights, the most obvious result of which is I now have tendinitis in my left shoulder, right elbow, and right knee.
I haven't decided about Boston. Whether I race will depend on whether I can motivate myself to row a hard 2k. That's the CTC distance this month, so that will provide an instructive test. While I deliberate on my fate, I'll report on my training. No IP. No HR. Just . . . hauling on the chain.
Cheers.
Just finished a slow 75 min row. My meters are way down. I've mostly been concentrating on rowing ranking distances, trying to improve my time each session. I'm now at the point where every piece takes my heart rate in the 90% range, so they leave me beat. I've also been lifting weights, the most obvious result of which is I now have tendinitis in my left shoulder, right elbow, and right knee.
I haven't decided about Boston. Whether I race will depend on whether I can motivate myself to row a hard 2k. That's the CTC distance this month, so that will provide an instructive test. While I deliberate on my fate, I'll report on my training. No IP. No HR. Just . . . hauling on the chain.
Cheers.
Hi Tom!
Yuck, I wish the CTC wasn't a 2K. How dreadful.
How have your times on the ranking pieces done? So far this year I've only ranked a few pieces, but it is a goal to make sure I do every one of them as last year I crapped out and didn't to a marathon. I do like having a plan to follow because when I just "haul the chain" I find I waste a lot of time trying to decide what to do and don't feel like I'm making much progress. When the plan is written down it suddenly becomes almost like some sort of authority figure and it's easy to just do it .
What are you doing for your lifting work out? I'm only doing squats and every 2 weeks or so add 5 lbs.
Yuck, I wish the CTC wasn't a 2K. How dreadful.
How have your times on the ranking pieces done? So far this year I've only ranked a few pieces, but it is a goal to make sure I do every one of them as last year I crapped out and didn't to a marathon. I do like having a plan to follow because when I just "haul the chain" I find I waste a lot of time trying to decide what to do and don't feel like I'm making much progress. When the plan is written down it suddenly becomes almost like some sort of authority figure and it's easy to just do it .
What are you doing for your lifting work out? I'm only doing squats and every 2 weeks or so add 5 lbs.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Carla--
I usually lift 2x week. One session of squats, deadlifts, shoulder press. Relatively high weight, low-rep. Just trying to keep my strength from eroding further. The second session is cleans (maybe power cleans) or snatches and bench. Also some bodyweight stuff like push-ups, pull-ups.
I've worked most of my ranking times to the point where I'm about a second or two slower/500 than my best last year. (I'm slightly above 900 points in nonathlon terms.) The exceptions are 2k, 10k and 60'. I'm not doing as well on the long stuff. More important, I find it increasingly difficult to convince myself that god intends for me to row an all-out 2k.
I have mapped out a plan to do one TR, one AT, and 2 UT1 sessions each week, plus lifting, so its IPish in design. If I can focus--big if--I'd like to think I can get close to last year's 7.15.
We'll see.
I usually lift 2x week. One session of squats, deadlifts, shoulder press. Relatively high weight, low-rep. Just trying to keep my strength from eroding further. The second session is cleans (maybe power cleans) or snatches and bench. Also some bodyweight stuff like push-ups, pull-ups.
I've worked most of my ranking times to the point where I'm about a second or two slower/500 than my best last year. (I'm slightly above 900 points in nonathlon terms.) The exceptions are 2k, 10k and 60'. I'm not doing as well on the long stuff. More important, I find it increasingly difficult to convince myself that god intends for me to row an all-out 2k.
I have mapped out a plan to do one TR, one AT, and 2 UT1 sessions each week, plus lifting, so its IPish in design. If I can focus--big if--I'd like to think I can get close to last year's 7.15.
We'll see.
what is the IP
Hi,
I like the posts, and am getting motivated reading them. I was wondering what is the IP that you are referencing?
Thanks
I like the posts, and am getting motivated reading them. I was wondering what is the IP that you are referencing?
Thanks
Re: what is the IP
The interactive plan on the British 2k web site:moppenrow wrote:Hi,
I like the posts, and am getting motivated reading them. I was wondering what is the IP that you are referencing?
Thanks
http://www.concept2.co.uk/training/interactive.php
Other plans are the Wolverine:
http://www.c2forum.com/viewtopic.php?t=4190
and the Pete Plan (search the UK web site forums)
The each have their strengths.
The Wolverine is complicated, but I think the most interesting and the best. It is really worth reading everything by Mike Caviston in the Wolverine link even if you follow the another plan.
The Pete Plan is great for those with limited time.
Did the "extra" 5 th session today (as the 5 session IP has Thursday as the day the do longer stuff).
1 hr unintintional PB by 7 m (woo woo )
14575 2:03.4/24
2830 2:07.2/23
2902 2:04.0/23
2928 2:02.9/24
2927 2:02.9/25
2985 2:00.6/26
All I'm doing for lifting is squats and I'm just doing it every day. Over 900 points on Nonathlon is good. Do you think you can catch up to last year's times this year?
Re: 2K I'm always scared of them...
1 hr unintintional PB by 7 m (woo woo )
14575 2:03.4/24
2830 2:07.2/23
2902 2:04.0/23
2928 2:02.9/24
2927 2:02.9/25
2985 2:00.6/26
All I'm doing for lifting is squats and I'm just doing it every day. Over 900 points on Nonathlon is good. Do you think you can catch up to last year's times this year?
Re: 2K I'm always scared of them...
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Very impressive 60' time, Carla.
I managed your pace for 6k. Plan was to do 10k. Either it was a good plan ineptly executed, or a bad plan wisely aborted. My legs felt heavy. I have the feeling I'm going to have to adjust my lifting to get more recovery, but we'll see. Tonight's workout was:
6k @ 2.03.4/24:40/HR 162
2k @ 1.59.6/7.58.4/HR 168
1k @ 1.58.4/3.56.7/HR 167
Did the 3k AT as penance for caving in on the 10k.
I think I've got a shot at catching last year's times, but I'm going to have to start spacing out the SB efforts and probably will have to do them after a rest day.
moppenrow--The IP is a solid plan, put together by a former Olympic coach. The Wolverine Plan (WP) is another excellent plan, put together a former coach and current (I think) world record holder. The Pete Plan is a simplification of the WP. Pick a plan you can do. Stick with it. Doing the work is more important than whichever plan you settle on. Unless you're an elite rower, in which case, I'll shut up and slink to the exit.
I managed your pace for 6k. Plan was to do 10k. Either it was a good plan ineptly executed, or a bad plan wisely aborted. My legs felt heavy. I have the feeling I'm going to have to adjust my lifting to get more recovery, but we'll see. Tonight's workout was:
6k @ 2.03.4/24:40/HR 162
2k @ 1.59.6/7.58.4/HR 168
1k @ 1.58.4/3.56.7/HR 167
Did the 3k AT as penance for caving in on the 10k.
I think I've got a shot at catching last year's times, but I'm going to have to start spacing out the SB efforts and probably will have to do them after a rest day.
moppenrow--The IP is a solid plan, put together by a former Olympic coach. The Wolverine Plan (WP) is another excellent plan, put together a former coach and current (I think) world record holder. The Pete Plan is a simplification of the WP. Pick a plan you can do. Stick with it. Doing the work is more important than whichever plan you settle on. Unless you're an elite rower, in which case, I'll shut up and slink to the exit.
Nice 2K, Tom. I haven't dared to try one yet. REally I am the biggest wuss.
Tough weekend for me. I got up to train Friday morning and decided, based on how badly my rehearsal had gone Thursday night, that I'd better practice instead, so did that for 2 hours before work. OUt late visiting sons at college (a birthday dinner) and then got up at 6 Saturday to practice for 2 more hours before a 3 1/2 hour rehearsal, which also went badly. So when I got home I practiced another 5 hours, over and over with a recording. It wasn't just getting the hard fast bits right, but getting them in the right places....anyway, all the hard work paid off as the concert was very good and I felt I played quite well (as usual, a smattering of wrong notes here and there but no major blowups). To bed completely exhausted by 9:30 PM!
This morning was 3 x 12 UT1, target 2:04.5/22, actual was 2:03.2/22. It felt very easy.
2912 2:03.6
2934 2:02.6
2915 2:03.4
tomorrow is some amount of UT2. Should be easy. I am tempted to lengthen the session, but I am doing the "extra" 5th session at an hour and faster than all this, and I think I'd better stick with the plan.
80 lb squats felt heavy today. I will probably do this weight for 2 more weeks before I up it.
Tough weekend for me. I got up to train Friday morning and decided, based on how badly my rehearsal had gone Thursday night, that I'd better practice instead, so did that for 2 hours before work. OUt late visiting sons at college (a birthday dinner) and then got up at 6 Saturday to practice for 2 more hours before a 3 1/2 hour rehearsal, which also went badly. So when I got home I practiced another 5 hours, over and over with a recording. It wasn't just getting the hard fast bits right, but getting them in the right places....anyway, all the hard work paid off as the concert was very good and I felt I played quite well (as usual, a smattering of wrong notes here and there but no major blowups). To bed completely exhausted by 9:30 PM!
This morning was 3 x 12 UT1, target 2:04.5/22, actual was 2:03.2/22. It felt very easy.
2912 2:03.6
2934 2:02.6
2915 2:03.4
tomorrow is some amount of UT2. Should be easy. I am tempted to lengthen the session, but I am doing the "extra" 5th session at an hour and faster than all this, and I think I'd better stick with the plan.
80 lb squats felt heavy today. I will probably do this weight for 2 more weeks before I up it.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
No race pace training yet. I'm a big believer and having a good solid endurance base before doing much sprinting. Well, I did thrash out a horrible 4 min session last month for the CTC but I don't even count that. 1071 m. and it felt like hell.
I'm not supposed to be doing anything race pace until week 8 and I'm on week 2 and I intend to stick to the plan. I owe my team a CTC 2K but will do it as late in the month as possible. It will still be about 2 weeks early & I'm not really thrilled about that!
Today was supposed to be 48 min UT2, but it ended up being 2 x 25 UT2 because for some reason I kept banging into the front on the slides. I was going along nicely for about 24 minutes and then got screwed up somehow. It really annoyed me so I stopped and reset the monitor. It happened again about half way through that 25 minutes but I got it sorted out. Messed up the averages but for the most part I was pulling 2:07 and lower at 20 spm
5861 2:07.9/20; 5933 2:07.3/20 Target was 2:08--2:09/20, easy except for the stupid banging. Tomorrow is 2 x 20 UT1.
Is "front squat" what I'm doing? (weight bar on shoulders, bend legs until parallel to floor, stand up again?) or is that just a squat?
I'm not supposed to be doing anything race pace until week 8 and I'm on week 2 and I intend to stick to the plan. I owe my team a CTC 2K but will do it as late in the month as possible. It will still be about 2 weeks early & I'm not really thrilled about that!
Today was supposed to be 48 min UT2, but it ended up being 2 x 25 UT2 because for some reason I kept banging into the front on the slides. I was going along nicely for about 24 minutes and then got screwed up somehow. It really annoyed me so I stopped and reset the monitor. It happened again about half way through that 25 minutes but I got it sorted out. Messed up the averages but for the most part I was pulling 2:07 and lower at 20 spm
5861 2:07.9/20; 5933 2:07.3/20 Target was 2:08--2:09/20, easy except for the stupid banging. Tomorrow is 2 x 20 UT1.
Is "front squat" what I'm doing? (weight bar on shoulders, bend legs until parallel to floor, stand up again?) or is that just a squat?
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
-
George Dunning
- 1k Poster
- Posts: 145
- Joined: October 27th, 2006, 6:15 pm
Standard or back squat has the bar behind the neck, a front squat has the bar in front of the neck:- http://www.exrx.net/WeightExercises/Oly ... Squat.htmlseat5 wrote:snip
Is "front squat" what I'm doing? (weight bar on shoulders, bend legs until parallel to floor, stand up again?) or is that just a squat?
george
'Salaam aleykum'