A New Training Thread

[atklein90]

I've been reading and observing this message board for about a year now. I started erging In November of 2009 simply as a means of exercise, but got hooked rather quickly. My intention was to go to Crash-Bs this year, but due to a work relocation, and life in general, other things got in the way of training appropriately. So, as of this past Monday, I'm trying to "re-dedicate" myself to improving my erg times. I've restarted th Wolverine Plan (or at least a pseudo scaled back version of it) at this point. My intention is to post my daily workouts here, and hopefully get input from all of you experts who have been doing this for a long time. Over time, I've grown somewhat bored of the standard L1 and L2 workouts, but don't know what else would be appropriate....

So, a bit about me. I'm 34' soon to be 35. I'm 6'4" and between 215 and 220. I played college football at a Big Ten school - started 36 consecutive games at defensive line (I was between 285 and 300 lbs in college). Overall, I stay relatively fit, workout a minimum of 6 days per week...rowing 6 days and lifting 4 days per week.

Any input you all can provide would be greatly appreciated!

Thanks!

[atklein90]

Sunday, January 30

60' L4 - 168, 172, 168, 172, 168, 172
15,406m, 1,041 total strokes (21 over target)
1:36 reference pace

[atklein90]

Monday January 31

L1 - 8x500 (1:37.4 average)
2:30 rest between
9000 total meters

[atklein90]

Tuesday February 1

L4 - 4x10 minutes
10' r16 (2519m) 1:59.2
10' r16 (2531m) 1:58.4
10' r16 (2542m) 1:58.0
10' r16 (2555m) 1:57.4

[atklein90]

Wednesday February 2

L2
3000m r27 (1:45.4)
2500m r28 (1:45.1)
2000m r29 (1:44.3)

Overall average = r28, (1:45.0)

Total meters =12,000

[goblin]

Just an observation - your 10k (PR) seems quite fast in comparison to your 6k and 2k. In your training, do you find yourself favoring longer endurance work? I'd say that be careful of falling into that trap. Outside magazine recently had an article in it about the exercise 'Black Hole' - where they talked about Olaf Tufte (Norweigian Olympic Gold Medalist in the M1x) and how he'd slipped into a pattern of working out in that zone, and how it caused him a slump in the run up to this past olympics.

In reading the article, I kept thinking that the article is written for the general population, not rowers - so they are a little off because I think there is great benefit to training in that zone if you're interested in being fast at 10k, half and full marathons - which is what the recreational athlete typically sets their sites on. For the rower, however, the article is spot on. You need to make sure you're attacking your hard workouts, that is paramount.

Anyways, that was a bit of a rant - I just think that you'll find that a sub 20 6k is a pretty tangible goal for you. Was curious as to why you were so conservative on your 3k, 2.5k, 2k workout given your WP target split? Should you have been in the 1:43s? If so, perhaps taking a swing at 5 x 1500 at pace would be worth trying.

[Bob S.]

For the rower, however, the article is spot on.

Hey! Don't put down distance rowing. Just because the goddamn 2k is the focus of the major competitions doesn't mean that every rower has to go after that only with distance work just a side issue to maintain endurance. There are a few of us that much prefer the longer stuff to those friggin' pseudo-sprints.

Bob S.

[Nosmo]

If you are bored with the standard L1, L2 workouts, you can vary them. There are many more possibilities.
Did you read this thread?
http://www.c2forum.com/viewtopic.php?f=3&t=8295

Also post a full week of workouts at a time. It is too difficult to understand the context of what you are doing if you post each day separately.

[atklein90]

Anyways, that was a bit of a rant - I just think that you'll find that a sub 20 6k is a pretty tangible goal for you. Was curious as to why you were so conservative on your 3k, 2.5k, 2k workout given your WP target split? Should you have been in the 1:43s? If so, perhaps taking a swing at 5 x 1500 at pace would be worth trying.

Thanks for the feedback Goblin. Actually, I have been holding back slightly on my faster workouts this week due to the fact that I've been fighting a cold all week and have been having trouble breathing...but also, since I'm kind of getting back into it, I thought I'd start a bit conservatively and give myself some room to improve!

Honestly, I really don't enjoy the longer stuff...10-12K is about my limit for working hard as my butt still gets extremely sore going much past that. I can muster up a HM, in fact I just did one a few weeks ago (PB'd, in my sig line), but I dont really enjoy them. I'm hoping to break 6:20 for 2k by the end of the season, as well as 20' for 6k....

[atklein90]

Thursday February 3

L3
10K - rate 24
36:56 (1:50.8)
11.27 mps
Ending HR = 149

Then went to the gym and lifted

Chest:
DB Bench on physioball (3x10 - 95lbs)
DB fly on physioball (3x10 - 52.5 lbs)
Pushups - feet on ball 3x10

Shoulders:
Arnold Press sitting on ball (3x10 - 42.5 lbs)
Side laterals (3x10 - 27.5 lbs)
DB Upright rows (3x10 - 27.5 ibs)

Triceps:
Pushups - hands on ball, feet on bench (3x15)
Pushups - feet on ball, hands close on floor (3x10)
DB skull crushers, lying on physioball (3x10 - 25 lbs)

[atklein90]

If you are bored with the standard L1, L2 workouts, you can vary them. There are many more possibilities.
Did you read this thread?
http://www.c2forum.com/viewtopic.php?f=3&t=8295

Also post a full week of workouts at a time. It is too difficult to understand the context of what you are doing if you post each day separately.

Thanks Nosmo.

I've never read through that entire thread....I've reviewed most of the links at the beginning that focus on L3, and L4 workouts, but didn't see much about the faster work. I'll go through it tonight though...

[atklein90]

Friday February 4

L4 - 168,172,168
Total Meters = 7687 (510 actual strokes...2 over, 67 meters over target)

I was scheduled to do a 40min L4, but I woke up late so I had to cut it short.

Following the erg, I went to the gym to lift:

Legs:
Single Leg Squat (4x10, body weight only), 30sec rest between sets
Assisted Pistols (2x8, bodyweight only)
Stiff Leg Deadlifts (4x10 - 135lbs), 30sec rest bw sets

Back:
Bentover Rows w/ Barbell (4x10, 135lbs), 30sec rest bw sets
Pulldowns,superset with Stiff arm pulldowns (4x10, 165/75lbs), 30sec rest

Biceps:
DB Curls (4x10, 37.5lbs) 30sec rest bw sets
Seated incline db curl (3x10, 27.5lbs) 30sec rest
DB Hammer Curls (1x10, 27.5lbs)

Bodyweight following workout: 213lbs

[atklein90]

Sunday February 6

L4 - 60min - 172, 168, 172, 172, 168, 172

15,459m, 1030 actual strokes (6 over)
1:36 ref pace

[atklein90]

Monday February 7

L1 - 4x1K (1:39.2ave) (5:00 min active rest between each).

Ugh. Felt really tired this morning. Not really happy about this one.

After the erg, went to the gym.

Brief legs, back and bicep circuit with the following:

Single Leg Box Squat
Single Leg RDL
Single Arm Kettle Bell Swing
Pullups
Reverse Pushups with one leg extended
Bentover DB Laterals
BB Curl
Hammer DB Curl

Did the circuit 3 times, 10 reps on each, no rest between exercises and 2 minutes rest after each circuit. Again, very tired and little inspiration this morning.

[atklein90]

Tuesday February 8

L4 - 4x10'r16
1) 1:58.2 - 2,537m (15.9mps)
2) 1:57.8 - 2,547m (15.9mps)
3) 1:56.8 - 2,568m (16.1mps)
4) 1:55.2 - 2,604m (16.3mps)

Followed by 10 minutes of core plus stretching.