New Wolverine Plan Thread

[wjschmidt2]

This past week training log:

Wed 24 Mar L4 60' 180,172,168,184,172,168 14745-10 df 125 gym was hot, lots of sweating.
Tues 23 Mar L4 60' 180,176,184,168,180,168 14759+38 df125 not easy last 20mins had to increase rate.
Mon PM 22 Mar L4 40' 180,184,168,180 9919+65 df 125 Felt strong the whole way.
Mon AM 22 Mar L1 4*1k 1:40.6r34, 1:40.3r35, 1:40.2r36, 1:41.7r38, df 126 I was hurting on the last one. Rest was a 500m paddle after recording time about 3 mins all together.
Sun 20 Mar L4 2*30' 2 min rest 7254(went easy) & 7496+27 180,184,188 df 125
Sat 19 Mar L3 60' sr 29 1:54.9ave df 132(I was trying a higher df, seemed to increase my rate, won't do that again)
Fri 18 Mar L4 40' 168,180,176,184 2:02.8ave rest 6 mins 30' 184,180,168 2:01.8 ave both sr 17/df 126
Thrus 17 Mar L4 40'168,180,184,168 sr 17 2:01.8 ave df 126 felt very good 3k wu/2k wd
Wed 16 Mar L3 30' sr 26 1:52.8 ave df 125 2k wu & cd

Still working out the training log format. Main goal is to get in some good L3s and L4s over the next few weeks. The L1 went well this week. I really haven't pushed it that hard for a few weeks.

s/f

Bill

[pmacaula]

Bill - looks like you are going great guns. Nice job with the 4x1K session - it is nasty bit of work.

Cheers. Patrick.

[KevJGK]

That looks very tasty Bill. It looks like a hell of a volume to maintain though. I’m not surprised you were tired at the end of your 60’ L4 on Tuesday. I will be very interested to read how your training goes so please keep posting on here.

Cheers

[wjschmidt2]

That looks very tasty Bill. It looks like a hell of a volume to maintain though. I’m not surprised you were tired at the end of your 60’ L4 on Tuesday. I will be very interested to read how your training goes so please keep posting on here.

Cheers

My mistake, I incorrectly copied and pasted without checking my dates. I fixed the error. L4 was the same day of a L1 workout.

Today's workout:
L2 5k wu, 4x2k 1.48.1r29, 1:47.7r29, 1:47.1r29, 1:44.7r30 df 125; 1500m paddle rest btwn intervals(seemed like too much rest) 5k cd

I enjoy pushing to the limits, thus a heavy work load.

Bill

[wjschmidt2]

Mon 29 Mar L1 8x500 1:39.05ave df 130 3:20 rest sr ave 34; 1:39.8r34,1:39.8r34,1:39.6r34,1:39.5r34,1:39.5r33,1:39.4r35,1:39.0r36,1:35.8r41; Gym was hot and humid, thought I was in a topical jungle. The rest interval really helped out on the last three intervals. In the past I would have averaged a SR of 36-37 for this same workout, so all these low rating workouts are really doing their job.

Sun 28 Mar L4 60' 172,184,172,168,180,172 14771-1 right where I need to be. hard but felt good.

Sat 27 Mar L3 12k 1:50.1 ave sr 28 Felt good just wanted a nice steady distance row. Would like to increase to 15k next time out.

Fri 26 Mar L4 60' 172,180,172,168,184,168 14754-1

Thurs 25 Mar L2 4x2k 1:48.1,1:47.7,147.1,1:44.7 1500m rest; next time I will try to start out faster.

Wed 24 Mar L4 60' 180,172,168,184,172,168 14745-10 Gym was hot, lots of sweating.

Tues 23 Mar L4 60' 180,176,184,168,180,168 14759+38 not easy last 20mins had to increase rate.

wu & cd btwn 3k to 5k for all workouts, at a slow 22r 2:10-2:20. DF is always set @125 unless noted otherwise.

I definitely feel a lot stronger now then I did a few weeks ago.

Bill

[wjschmidt2]

Just to bump this thread and an update.

Since March 2010, I have recovered (knock on wood) from a nasty Serratus Anterior injury and have completed some good long low ratings(20 to 26 spm) meters(15K+) at a 1:54 to 2:00 pace. Hope to give the WP another run for it's money.

Sat 3 Jul L4 60' 172,184,172,168,180,172 14446+35 (wu & cd 4/3k); df 123; sr right on target.

I started w/conservative ref pace of 1:42.5 based off this year's 2k time trial plus increase in age and decrease of training time. I can see myself changing the ref pace only slightly to 1:41.2 based off today's workout which felt comfortable.

More to follow...

Bill

[tewbz]

im starting the wolverine plan on monday so i can join in with posting here soon

[Nosmo]

Bill and twebz,
Both of your times are really impressive given your size and ages! Have either of you rowed on the water?

Good to see this thread starting again.

[wjschmidt2]

Nosmo,

Unfortunately, I never had the opportunity to row OTW, however, plenty of canoe time during my younger years along with many miles of running, X-C skiing, swimming, and biking have helped build a good foundation for erging, along with the years of military physical training as well.

Goals for this year: maintain an 18,000 meters a day ave and break 6:40 for the 2k. I hope the WP will give me the edge to achieve the time goal.

Bill

[tewbz]

Bill and twebz,
Both of your times are really impressive given your size and ages! Have either of you rowed on the water?

Good to see this thread starting again.

actualy the whole reason i erg is to help my otw rowing so yes i row on the water 5-6 days a week in season and 3-4 during the summer plus erging over the winter i just finsihed my second season about 5 weeks ago

[21dbr]

Hi all,

I was looking around for advice on training and came across the WP. I have rowed for four years under a much different plan (although we did long ergs of around 10-15K, at lower rates 16-18). I took last year off though as to recover from a fairly major back injury and to go travelling for four months and never really got back into rowing afterwards. Although have been doing other sports since (weightlifting, rugby, cycling), although not in a competitive manner.

I am now looking to start rowing again for the 2010/2011 season.

I will be doing a 1000Mile charity cycle early august so am currently training for that, and will be starting the WP programme at end of August after a short rest after cycling and a couple of weeks to do some intro ergs.

My problem is that i am not sure what Ref Pace to choose. My 2K PB is 6:27.7, set back in Feb 2009. Normally at the begining of each season, (after 2 month break of very little rowing) i would do around 6:36-6:40. Seeing as though i have now not been near an erg or rowed for 12 months, i do not know where i would be. I am thinking that i should use a 1:38 Ref pace

Is this about right or should i just go do a 2K test and take that as my Ref pace?

My confusion though is that i normally pick up the strength and fitness back to a reasonable level quite quickly after re-starting a program again (although this would be first time on this one). And so if i were to get a 1:40-1:42 Ref pace that this may be too slow and i would not get the benefit throughout the season than i would get from using the quicker pace.

My main goal is to be in peak condition for Henley Regatta (2200m racing) next June/July. However, there are a few other events throughout the season which i will be focusing on as well.

I will post my plan for each week in a later post, to see if i have understood the WP properly.

Any guidance would be very much appreiciated!!

[Citroen]

Any guidance would be very much appreciated!!

Since you're from the UK you may want to ask the same question on http://concept2.co.uk/forum

[Nosmo]

Goals for this year: maintain an 18,000 meters a day ave and break 6:40 for the 2k. I hope the WP will give me the edge to achieve the time goal.

Bill, you are almost there based on your last L1! I'm sure the WP will get you there.

[wjschmidt2]

Today's workout :

Sun 4 Jul L4 60' 172,184,172,168,180,172 14582-5 (w/u & cd 4/1k); I dropped the df from 123 to 119 and moved ref pace to 6:45 vice 6:50. I think I can work with this ref pace better than 6:50. A 6:40 ref pace might be pushing it at this point, I tried a few strokes at 18 @ 2:01 & 20 @ 1:57 and felt like I was putting forth too much effort. Not sure if I could maintain these levels for 40' to 60'.

Also, the drop in the drag factor seemed to help during the low ratings (16 to 22). I really have had great success using a df of 125 for training and racing last season, however, the low rating seems too hard for a 125 df. I may even drop the df even lower (possibly to 115). My normal racing spm is 36 for 2k (6:39) and spm 32 for 10k (35:50) both were using a df of 125. Any thoughts?

Bill

[pmacaula]

...I am not sure what Ref Pace to choose. My 2K PB is 6:27.7...at the begining of each season...i would do around 6:36-6:40...I am thinking that i should use a 1:38 Ref pace...Is this about right or should i just go do a 2K test and take that as my Ref pace?

21,
My recommendation is that you use a pace derived from your PB (1:37). For L1, L2 and L3 pieces, there is a wide enough range of target paces (as a % of 2K Ref) that you can start at the bottom of the range for each as you build up weekly volume and get a feel for how hard/easy each is relative to your current fitness level. If you are only about 8-12 seconds (2 to3 s/500m) off PB now, this will not be so tough it will wipe you out.

As for L4, it WILL feel 'too easy' at the beginning. Don't get fussed & rush things. If you are doing (for example) a 6 day/wk WP with 3 L4s (such as two 60' sessions & an interval L4 or something different), and are consistently adding 2 strokes/session, that will build your base massively, while allowing you to go really hard on the L1 and L2 sessions.

The real trick to the WP is incremental improvement. Don't try to rush it the first or second three week cycle. If you can beat your average pace for your L1s and L2s each time you repeat a workout (every three week cycle or so), you will very soon be in the 'hurt box' on a regular basis.

Look forward to your updates on your progress.

BTW -if you have RowPro, there are a few good online groups that work out daily & there are a few people who explicitly follow the WP. If having a training partner will help w/ motivation, it is a pretty good use of US$100 or so.

Cheers. Patrick.