Sprints and Stuff- training/questions 1k and below

[left coaster]

Well, I did break the 500m record and do a bunch of 1300+ watt low pull attempts on zero carbs today - but everyone knows you have to have carbs to train intensely!

I also think it's possible to train bottom up from the sprints and power work to a 2k, depending on body type. I'm still uncertian re benefits of LCHF for all settings, but it is clearly working for you in this one!

[hjs]

Well, I did break the 500m record and do a bunch of 1300+ watt low pull attempts on zero carbs today - but everyone knows you have to have carbs to train intensely!

That low pull is getting serieus strong, relative speaking proberly your strongest point, most guys in Rio, can not do that. Around 1.01/02 is the fastest I have ever heard of. Power ofcourse goes up very steep in this area.

[hjs]

Ps, you have a good chance winning this months Ctc. You can use your current results already and only need the 100/200.

[ArmandoChavezUNC]

That low pull is getting serieus strong, relative speaking proberly your strongest point, most guys in Rio, can not do that. Around 1.01/02 is the fastest I have ever heard of. Power ofcourse goes up very steep in this area.

Well, that's because the guys in Rio are trying to go fast for 2k, not for one stroke.

I'd think guys like Matt Miller could do it, given they can do things like this https://www.youtube.com/watch?v=qxNi4GpP8u8

Anyway, that's an absurd low pull. Congrats Shawn.

[hjs]

That low pull is getting serieus strong, relative speaking proberly your strongest point, most guys in Rio, can not do that. Around 1.01/02 is the fastest I have ever heard of. Power ofcourse goes up very steep in this area.

Well, that's because the guys in Rio are trying to go fast for 2k, not for one stroke.

I'd think guys like Matt Miller could do it, given they can do things like this https://www.youtube.com/watch?v=qxNi4GpP8u8

Anyway, that's an absurd low pull. Congrats Shawn.

So you fully agee with i say but still feel the need to to get your two cents in

And boy, guys who train for a 2k actually train for that distance, good you point that out, don,t think anybody else would have come op with that novel thought

And you don,t have to convince me that toprowers are great athletes. And I am sure some will pull below Shawns scores, just like some will also do serious weights. If I am correct I saw olaf Tuften pull a decent set of deadlifts with 200kg. For that you have to train at least some.

Ps edit checked the deadlifts, was wrong, "only" 190kg for 8 reps, but think it was a ut2 session

[Shawn Baker]

https://m.youtube.com/watch?v=eRPpDa035Ec

This looks to be a Canadian national rower doing a max pull test

My guess is best bet among Olympians to get lowest pull would be a shot or discus guy- both tall, strong and explosive- rowers are just not that strong (although having a good low pull would be an advantage others things being equal)

[Tim K.]

Well, I did break the 500m record and do a bunch of 1300+ watt low pull attempts on zero carbs today - but everyone knows you have to have carbs to train intensely!

Caution: Fragmented thoughts ahead.

I think this is the most misunderstood concept with respect to LCHF performance. The majority of people who like to be mouth pieces and do nothing but parrot "information" that supports their desired "facts" like to think you need to consume carbs to train intensely. Nothing is further from the truth under many circumstances.
It is fact that people who follow LCHF have less glycogen in their muscle tissue.
It is also a fact that if you have more glycogen you can maintain the highest level of intensity for longer, how much longer is individually variable.
The true scientists who actually study LC performance have all stated that in pure power sports such as power lifting and other extremely high intensity short duration activities,for a keto adapted/fat adapted athlete(not Paleo or someone who dosnt walk around with substantial beta hydroxybutyrate in their blood stream) there is little to no advantage to being LC, there is NO disadvantage for anyone who is doing it properly.
More study needs to be done to be able to definitively state it as fact but I suspect that with proper consumption of carbohydrate before/during the efforts that seems to be a challenge to the keto adapted athletes, these can easily be managed.
Most all of the ultra distance athletes consume carbohydrate during the event. Peak fat oxidation in an adapted athlete seems to be 1.5-2 g/min. If your effort demands more then you start burning glycogen at a higher rate (your still burning fat, just burning carbohydrate to provide the energy required above the 1.5-2 g/min of fat your already burning. As the keto adapted individual has a smaller glycogen tank this becomes the limiting factor and supplementing from an external source is required for a sustained effort. This does not make the athlete "not LC". They are simply managing their fuel supplies.

But if he done it at his real true pace, he wouldn't have really been in a condition to be able to talk you through it as he done it

I am out, get some experience first before having an opinion.

Whatever. Some ego's on here are fuc#ing hilarious. (same on every forum really though) Vets piping up blah blah Because you've been around longer yada yada... therefore i'm not entitled to give an opinion, or it's invalid. Get off your high horse ffs.

LOL Looks like I may have company on his "foe" list. Welcome, it really is nice over here.

That low pull is getting serieus strong, relative speaking proberly your strongest point, most guys in Rio, can not do that. Around 1.01/02 is the fastest I have ever heard of. Power ofcourse goes up very steep in this area.

Well, that's because the guys in Rio are trying to go fast for 2k, not for one stroke.

I'd think guys like Matt Miller could do it, given they can do things like this https://www.youtube.com/watch?v=qxNi4GpP8u8

Anyway, that's an absurd low pull. Congrats Shawn.

So you fully agee with i say but still feel the need to to get your two cents in

Bahahahahaha!

[Anth_F]

LOL Looks like I may have company on his "foe" list. Welcome, it really is nice over here.

Nobody should feel refrained from expressing their opinions on forums, regardless of how long or short a time they have been around, or what little experience they hold. It is simply not how things should ever flow on a forum, or be encouraged to!

In a school classroom, being told you're not allowed to by a teacher is a different matter.

[left coaster]

Tim K., when you going to put up some PB's in your signature? I'm curious to see how an 'average joe' performs on the LCHF diet when compared to Doc Baker, someone with a long history of athletics and a very disciplined approach to training.

It's a funny thing about HJS... I think he's the only person who ignores me, but I know he ignores a number of other people. I guess that's what happens when a person is confrontational but blames others for their behavior.

[left coaster]

So not a big deal.
Henry was more than blunt with me and acted more like a bully than someone with knowledge to share. It's been interesting to watch him repeat this ad nauseam while a core group of supporters enable him. And so it is... you'll likely have your turn in his lovely cross-hairs Paul.

[hjs]

Henry has a huge amount of experience and very fast times, he is blunt but sometimes
things on forums can be picked up the wrong way.

Everyone can't agree life would be boring

I for one read between the lines, but then again i know him and he actually is someone
i do listen to, you don't have to agree with him or anyone for that matter.

He is usually right ps most times

Paul, not everbody needs to get along, which is no problem at all, I do ofcourse ignore lots of things and when people are not open for feedback and or bring nothing I choose to step back. Lots of people simply can,t handle a bit of resistance and start behaving strange. All fine though, but not my cup of thee.

But this thread has a clear subject, so lets not talk about not related stuff like this.

[jackarabit]

Well Bob's reminiscence is interesting as is Doc's low pull!!!!

[Tim K.]

Tim K., when you going to put up some PB's in your signature? I'm curious to see how an 'average joe' performs on the LCHF diet when compared to Doc Baker, someone with a long history of athletics and a very disciplined approach to training.

I dislocated a rib wrenching in an awkward position 2 months ago and slipped on the stairs chasing my dog around the house and broke a rib on the other side a month ago. I havnt had to turtle and want to cry when I cough, sneeze or laugh for a week or so and was able to do some medium effort rowing over the weekend. Still hurts a bit but now that Im kind of back in action I was planning to start a personal training log and start working on some small incremental goals and see where it goes from there.

[Shawn Baker]

Ok, after basically 3 days in the car, made it back home and back up to high altitude- going to start to focus on 1k for the next bit- same basic plan start low rate- hit target and then move up in rate

First target will be a 3:10 (1:35.0) 1k done at 20spm

Lowered drag a bit and it feels pretty disconnected to be honest




So missed first target by not too badly- actually no to disappointed as going from primarily just 1 min stuff to basically triple the time and high altitude will take some getting used to

Finished with some behind the neck jerks- got to 260lbs and it felt surprisingly easy- did not go any higher though- dropped down and then got 5 doubles at 225lbs

Then some cambered bar bench press up to 255lbs and then down to 225lbs 2,2,2,2,3- also felt good

Finished with just one set of 60lb dumbbell curls x 20 reps each arm- also easy

Actually finding this style of training working quite well at the moment- (erg is very limited to just short intense efforts almost daily and then a decent amount of lifting, sprinting jumping etc...)

Again today's workout on almost zero carbohydrate

Paul- yes 1:03.7 or 1354 watts- was honestly a bit surprised myself!

[Shawn Baker]

And again- arguably marginally better than yesterday-- likely will get it in another 2-3 attempts (or if I decide to just suck it up and push hard )

Anyway 1k wu and cd then

Hang power snatches to a fairly decent feeling 190lbs (hopefully 200lbs soon)

Then hang power snatch 135lb doubles/42" box jump doubles x 10 sets- always enjoy these!

Yep Paul- need to keep the stroke efficiency high!