He is a heavyweight.
THe number of 50+ lightweightswho have rowed under 6:30 is small.
The record is held by Paul Siebach (then 50) who does not train mega-meters.
I know this because he was very generous and reported his training load to me.. (Novel concept!)
If anybody wants to hear what I'm doing with my training they can visit my blog linked in my signature below.
I just wrote an entry as an affirmation of my belief in my form of training.
This training is far less intense than what is speculated about on this thread most of the time. May I point out that the speculation of which I speak is unsubstantiated...
Any way: Here's the affirmation that includes my race plan for CRASH-B
Somethings may change in the last week of preparation but... this IS the race plan as of now.
I would hope to help others plan their TRAINING plans by show the relationship of my pacing of workouts to a final race as I do below.
Note that there are no "shoulds" "if.. thens" "would bes"
I am comforted that I have not "changed horses in midstream" Everything is going according to a set timetable and work loads well thought out by a coach and me.
Coaching has really helped me and (for me) is indispensable.
I would love to hear some comments from anyone who is not a game-player.mike in an affirmation of his training wrote: I'm in the final days of prep. for Crash-B.... This will be my third year of serious work leading into the event and my fourth year (straight) of participation.
This cycle has been the calmest and most uninterrupted: No injury or illness; no missed workouts or "handle-downs".... like last year.
My workout tomorrow will finalize my race plan. I am looking forward to being able to do a dress rehearsal at race pace and rate for the 1st 1500m. The 500 will be just "icing on the cake".
My speed work has been, on the average, faster and steadier and at lower rates than in prior build-ups. I've only rowed one test 2k in a racing environment (6:47.6) during this year's cycle. That was all that was called for.
As you can see below (WEEK 4, Friday) It was not planned as a 100% effort.
Here is my race plan for Boston. I have it broken into 4 sections : 800m - 600m - 400m - 200m based on the 1:39.5 pace I've trained for.
800m @ 1:41.0 and over 30 spm (higher spms than in previous years) Pace is +1.5"
600m @ 1:39.2 and 34 spm (pace is -0.3")
400m @ 1:37.4 and 36 spm (pace is -2.1")
200m @ 1:37.4 and 39 spm (pace is -2.1")
Final time 6:37.5
FYI:
Here are several pairs of my weekly speed workouts (same program as I did last year) I mention only the hearts of the workouts.. There's plenty of other rowing.
My work load at all pressures and rates amounts to 65-75,000 meters a week in 6 days.
all the paces below were based on a hypothetical 2k performance of 6:38... so when I say, for example, 2 k pace +2" , that means 1:39.5 + 2 seconds (1:41.5). "Result" pacing is the average for the whole workout. Details would be needed to properly perform each of these stepping stones to a max 2k.
WEEK #3
Wednesday: 2 sets of 8 x 30 strokes on 20 strokes off @ 2k pace +2" to 0"....................Result Jan 6: 2k -2.4"
Friday........: 2000m, 1500m, 1000 @ +10" down to +2" smaller partial splits...................Result Jan 9: 2k + 4" (approx)
WEEK #4
Wednesday: 2 sets of 10 x 20 strokes on/ 10 strokes off @ +2" down to 0"......................Result Jan 15: -1.5"
Friday..........: 2k controlled piece @ +4" down to 0"................................................................Result Jan 17: + 2.6"
WEEK #5
Wednesday: 2 sets of 10 x 20 strokes @ +2 down to 0"........................................................Result Jan 20: 2k -3.4"
Friday..........: 1250m, 750m, 500m (8' rest) @ +2" down to -2".............................................Result Jan 22: -1.3"
WEEK #6
Wednesday: 2 sets of 6 x 1' on/ 1' off @ +2" down to -2".......................................................Result Jan 27: -2.6"
Friday..........: 1250m, 750m, 500m, 500m @ +4" down to <0"..............................................Result Jan 29: -0.4"
WEEK #7:
Wednesday: 1 set of 20 x 30" on/ 15" off @ 0"........................................................................Result Feb 3: +0.7"
Friday..........: 1500m, 500m @ race plan..................................................................................Result (tbd) (should be slightly less than zero)
WEEK #8:
(Taper with very short sessions of speed on monday and (optional) Friday)
Race is on Sunday at 9:40 am
Today is Thursday of WEEK 7
I send this out as an affirmation
If you wish to blow smoke or merely rip apart tis affirmation it will fall on deaf ears... I can spot phonies a mile away; don't bother to post.
"Plan the race... Race the Plan"
Remember, my emotional investment in this is immense... but not as big as what the winter season leads to (for me).... The Water and the 1x.
No one can hurt me on the erg because that's not ultimately where it hurts.
Suggestion (if your interested in more particulars): Cross reference any date of "Results" above with dates in my blog linked below
My hope is that this post will give someone enough information so that they can improve their own training. Please respect the spirit in which it is given.
