Base Building Questions

[DSB]

I need a little help with base building.

I plan to do 5-6 rows a week of 1hr in duration. These rows to be low rate 20-22, and 70-80% (130-148) of Max HR rate.

At the moment, to stay within this range my speed is 2:02-2:05 pace, which feels pretty easy.

Questions:

1. How long do results take? Eg for me to complete these sessions at under 2min pace for same heart rate?
2. If I sprint the last min of the row, will this mess up the session?
3. Should I slow down the pace towards the end, due to cardiac drift?
4. Is there anything else I should introduce into the training plan (speed sessions/TR sessions etc)?

[MarkEg]

What are your age/weight/height stats?

We're in the same territory. My sessions are very similar. I have, on occasion, had a couple of sessions where I have gone below 2.00 and kept my heart rate in check. Obviously it hurts more -- but I'm not sure what the other variables are that allow it to happen now and again.

[hjs]

I need a little help with base building.

I plan to do 5-6 rows a week of 1hr in duration. These rows to be low rate 20-22, and 70-80% (130-148) of Max HR rate.

At the moment, to stay within this range my speed is 2:02-2:05 pace, which feels pretty easy.

Questions:

1. How long do results take? Eg for me to complete these sessions at under 2min pace for same heart rate?
2. If I sprint the last min of the row, will this mess up the session?
3. Should I slow down the pace towards the end, due to cardiac drift?
4. Is there anything else I should introduce into the training plan (speed sessions/TR sessions etc)?

1 depends on a lot, mostly current relative fitness.
2 why? It messes up the session.
3 Yes, keepmthe caps.
4 depending on your goals. One a week shorter, faster work is usefull, 6 weeks before racing, more often and more specific.

[DSB]

What are your age/weight/height stats?

39, 92kg 6ft tall.

Currently fitness is sub 18min 5k, low 37min 10k, I guess 6:40ish for 2k (but havent done one recently).
I am not fully-fit as I had an injury which kept me from rowing, so have some room for improvement, but we arent talking easy noob gains.

[DSB]

2 why? It messes up the session.

Hi HJS,

Thanks for the advice. Can you tell me why the sprint messes the session up, the kind of science behind it?

Thx

[Pie Man]

You say you use 70-80% of max heart rate (MHR). Is that just MHR * 0.8, or are you calculating your Heart Rate Reserve (MHR - Resting Heart Rate) and then using that to calculate the band? See http://www.freespiritsrowing.com/forum/ ... calculator

Because the two are very different, the first way puts your training in UT1 the second UT2.

In other words is your MHR 185 or roughly 170...

[DSB]

You say you use 70-80% of max heart rate (MHR). Is that just MHR * 0.8, or are you calculating your Heart Rate Reserve (MHR - Resting Heart Rate) and then using that to calculate the band? See http://www.freespiritsrowing.com/forum/ ... calculator

Because the two are very different, the first way puts your training in UT1 the second UT2.

In other words is your MHR 185 or roughly 170...

I am using 70-80% of my max 186, so 130-149

[Pie Man]

Guessing your resting heart rate to be around 55 (it could well be lower) that puts this training firmly into UT2

UT2. Light aerobic, low intensity work. Sustainable and fat burning Relaxed. Able to carry
on a conversation.

Which may well what you want to achieve, but would explain to me why you find it easy.

[DSB]

Guessing your resting heart rate to be around 55 (it could well be lower) that puts this training firmly into UT2

UT2. Light aerobic, low intensity work. Sustainable and fat burning Relaxed. Able to carry
on a conversation.

Which may well what you want to achieve, but would explain to me why you find it easy.

Yes u are right on the basis of the calculator. Can you tell me how the formula is worked out?
I wouldnt say it was truly UT2 I do as its just a bit quicker than conversational pace.

[hjs]

2 why? It messes up the session.

Hi HJS,

Thanks for the advice. Can you tell me why the sprint messes the session up, the kind of science behind it?

Thx

Endurance workouts are aimed at working your aerobic system, if you sprint the finish, you make that anaerobic. Its better to keep those separed. Both systems work against each other. Rowing needs mostly aerobic fitness, so give that main part of your training. But keep doing some faster (anaerobic) work, to keep your fast muscle fibers alive.

[MarkEg]

What are your age/weight/height stats?

39, 92kg 6ft tall.

Currently fitness is sub 18min 5k, low 37min 10k, I guess 6:40ish for 2k (but havent done one recently).
I am not fully-fit as I had an injury which kept me from rowing, so have some room for improvement, but we arent talking easy noob gains.

Sounds like you're in good shape. What are your rowing aims? Based on what you're saying, I'm not surprised 2.02/2,05 is feeling easy.

[lindsayh]

Yes u are right on the basis of the calculator. Can you tell me how the formula is worked out?
I wouldnt say it was truly UT2 I do as its just a bit quicker than conversational pace.

%MHR is actually not what is really being talked about in heart rate bands it is actually % of HRR (heart rate reserve)
HRR = MHR - RHR so say 180 - 60 = 120 then take % of 120 so 80% = 96 then add back RHR = 156
The Resting rate (RHR) is the lowest heart rate you can see at complete rest say before getting out of bed or something like that.
Your MHR is the highest heart rate you can achieve with "extreme" exercise and has nothing to do with your age. You need to do a test with say a hard neg split 5km or the like or a stepped down interval session of 4'/1'r with neg splits until you cant do any more exercise. Your observed MHR is close to the max.
Have a look at the free spirits thread above or the ISS one in the UK and also there has been a lot of discussion in threads here.

[jamesg]

I need a little help with base building.

Questions:

1. How long do results take? Eg for me to complete these sessions at under 2min pace for same heart rate?
2. If I sprint the last min of the row, will this mess up the session?
3. Should I slow down the pace towards the end, due to cardiac drift?
4. Is there anything else I should introduce into the training plan (speed sessions/TR sessions etc)?

1. For ever. You can go faster whenever you like, but this will be at higher HR; not a problem, the purpose of training is not to reduce HR (which would need a larger heart) but to improve both waste removal and technical efficiency.

2. No.

3. No.

4. At 10 weeks before your races, yes. See Interactive.

[DSB]

I need a little help with base building.

Questions:

1. How long do results take? Eg for me to complete these sessions at under 2min pace for same heart rate?
2. If I sprint the last min of the row, will this mess up the session?
3. Should I slow down the pace towards the end, due to cardiac drift?
4. Is there anything else I should introduce into the training plan (speed sessions/TR sessions etc)?

1. For ever. You can go faster whenever you like, but this will be at higher HR; not a problem, the purpose of training is not to reduce HR (which would need a larger heart) but to improve both waste removal and technical efficiency.

2. No.

3. No.

4. At 10 weeks before your races, yes. See Interactive.

Interesting James, that your answers conflict with what Henry (HJS) has said. I guess I should have a baseline hr session and check time improvement with holding hr steady, but obviously lots of variables.

[DSB]

What are your age/weight/height stats?

39, 92kg 6ft tall.

Currently fitness is sub 18min 5k, low 37min 10k, I guess 6:40ish for 2k (but havent done one recently).
I am not fully-fit as I had an injury which kept me from rowing, so have some room for improvement, but we arent talking easy noob gains.

Sounds like you're in good shape. What are your rowing aims? Based on what you're saying, I'm not surprised 2.02/2,05 is feeling easy.

I want sub 6:30 2k, sub 36min 10k, but ultimate goal is ...drum roll...sub 17min 5k, which i mentioned on another thread, but have been hampered with injury in the last 3 months.