Question on Wolverine Plan pacing chart

[gnu]

http://www.concept2.com/forums/wolverine_plan.htm

So can anyone explain to be the correlation of L4 pace chart and a predicted 2k time? For example how long at a 18SPM SS last and what split should i be able to hold to for example break 6:40? All SS should be under 160hear rate as well?

To my knowledge if i wanted to pull a 6:40 2k I would have to be able to hold 2:01 for a 3x30,2x45min at 18 spm with my heart rate at 150-160 correct?

I have been logging long steady rows, ergs, and bikes to total around 120,000-140,000 meters a week for the past 5 weeks
I began tracking my 2x30s i do. I had started pulling around 207,208 for 2x30 (3-4min rest), and now 200.9,202.7 for my latest 2x30. Both done at 18spm and hr 155.

[NavigationHazard]

It's intended to be the other way around. L4 targets should be predicated on a 2k benchmark,* and the workouts should be thought of as prescriptive rather than predictive. Or to put it another way, it's not "if I do X in my L4 training I'll be able to row (say) 6:40." The idea is 'if I've rowed a 6:40 I should be doing my L4 training according to a 1:40 reference pace."

* 2k PB according to the original version of the WP, but if you don't have one or it's out of date you'll need to do a 2k trial to establish a current reference pace.

[gnu]

Thank you both for the responses. I didn't 2k test at all this spring so I dont have any good indicators of my potential right now. I haven't done many pieces on the erg since the spring either mostly SS or endurance work. Ranger for the 60'r20 at 156, would this be 60 minutes at a rate of 20spm with open heart rate? Whats the +3? is it 2x30 min with 3min rest?

[wjschmidt2]

I agree w/ NavHaz. I used the WP and had a 2k PB of 6:39, so my ref pace I used was 1:40. I could do the L4s or SS rowing you described, however, without L1s or speedwork there is no way I could continue to keep my 2k times at a 6:39-40 level.

The L4s or SS training are a great base builder, but without proper speedwork your 2k time will suffer, unless you have a God given talent to excel no matter what training you accomplish.

Do a 2k time trial to see where you stand. My most recent test was a 6:46, so I have adjusted my ref pace to a 1:42. When I row a 30' piece at 18 spm my goal is a 2:03 which I can usually keep while staying aerobic the whole time.

Bill

[jamesg]

The 2k-L4 correlation is that the work per stroke is roughly the same at all ratings, including the 2k.

This ensures that L4 work has a strong technical effect, which is what makes it so effetive for training.

To see this you need to convert the L4 tables to Watts; the time format is H:mm rather than m:ss.

[gnu]

For the past 2 months i have been doing my Steady states anywhere from 45mins-90mins at below a 20spm, with one 6k type endurance erg and a speed workout 8x500 or something every other week. I have been trying to build a base but now i want to move what i gained in base SS speed to aerobic threshold speed. For my steady states should I increase the spm to for example 3x30mins 3mins at a 20, 2mins at 22spm and 1 min a 24? or do i continue to keep them at below 20spm?

[jamesg]

If your UT2 rating is 18, and UT1 is 20-24, then AT will be 24-27. At AT and below, the relationship % HRR and Watts is linear, and so too will be the rating if you maintain roughly constant the work per stroke. You only need to do AT once to check this and correct as needed. For the bands faster than AT, it's not easy to use HR as governor because it changes so quickly, so I use the paces as specified by the C2 UK Interactive. The TR work is very variable (from 2x3' to 3x6') but so is the expected pace: from 2.09 to 1:58 at my level (8' 2k), which keeps us guessing.

You shouldn't need to adjust ratings for the same HR bands; extra speed comes from technique, not from fitness, so long slow stays at the same rating even though faster.

[gnu]

Thank you James for the advice i really appreciate it.

Question on 6k pace kind of work. I intend on performing my 6ks at around 30spm-31spm when conditioned. At this point right now, I'm having trouble tackling higher rates on my 6k pace 2x5k work. I usually sit around a 26 just to build an Areobic threshold work. However my question is by increasing my pace from a 26spm to a 28-30spm on my 6k pace workouts would be make it easier and more effective at rowing at higher rates for a longer periods of time worth it? Or by staying at 26spm to continue to train going to help me out more in the long run? I just need a way to make higher rates more comfortable for longer pieces. 2ks aren't a problem, the problem i have is maintaining rate for an 6k.

[jamesg]

It all depends on your height and weight, as well as age, sex and athletic capabilities. Without, guide lines can be offered, but not absolute values. You need to develop your stroke, with an amount of work in it that suits your characteristics, then use it, at whatever rating you like and that elicits the HR that you want to train at.

If you base your work on power outputs or paces rather than HR, in any case you have to adjust the paces to stay in business for the duration.