Pete Plan Group - Startup Aug 20th thru 22nd

[Bloodbuzz Corio]

Thanks for pointing out there was a response there Jack! From a bit of reading on the Concept2 website it seems that for the version of firmware currently on those PM5s (12) - I'll actually need to take my laptop in with the Concept2 utility running on it - but can't see that being an issue either way. Will aim to do that when next Saturday (which I expect is the next time I'll be at that gym).

[jackarabit]

Wk 3: SS#1
aio strapless trash run w/ pace push
Df115
PE: moderate to sustainable
2:22.3 av. (2k + 17.9")

[Pie Man]

Thanks Mike and Jack, good to know that separation isn't necessary in the recovery. Will be concentrating on a solid core and fast hands.

Got a seasons best last night in fact probably a decade best. Unfortunately it was in beer drinking... So this mornings 4x1000m r5:00 was testing...


Aimed for 3:45 which I hit but disappointed with the last rep as I nearly HD and ended up having to dig deep to stick to time rather than getting into the 3:44 or better.

[jackarabit]

That is a beautiful thing, Piers, an ultramontane montage of metronomic excellence locked in pursuit of uncharted pinnacles of pace. And a bludy morning after miracle. How fortunate that we can only rent beer!

[Bloodbuzz Corio]

@ Jack - good solid 8k Jack - how did you find doing it strapless?

@ Piers - very consistent stuff their Piers - may not have quite hit your target but great to be able to get so close with such consistency under less than ideal conditions!

PP Cycle 1, Week 3, Day 2 - SS - 12,000m 2:11.5 pace (52:38.0)

HR average of 144 and max of 152 - rose a bit quicker than some of the other SS rows so far - but all still UT2, and the gym was very warm, so seems reasonable. TBH, given the actual HR and difference to the recent SSs I don't think reasons for the differences are that important - but this (and Thu) were both strapless and at 22spm, cf. the 23 or 24 most of the lines on the chart were at.

The most interesting thing about the HR chart on this one for me is how concentrated the distribution was - more than 31 minutes between 145 and 149, but less than four minutes >= 150.

[mdpfirrman]

Jack - Very nice work on the 4 X 1000! The sub 8 is going to get destroyed!

Very nice Piers - it took me everything too today. That is one that will certainly make you dig deep.

Nice SS work Rohan!

Today was lifting morning for me. Took around 40 minutes before the row to rest. Still was grueling. Thought I'd push the "official" 2K PB pace (against all advice I've given to others ). I know my numbers have reflected that I'm more like a 2:15 or so not (not a 2:19) but I've not done an all out 2K in quite a while so I thought I'd push it a bit early and hope not to HD. Even though the last rep was technically faster than my PB 2K pace, it felt like a let down but I have to take it into consideration that I dropped over a second off my PB 2K pace and still finished.

PP 4 X 1000 (speed work W3D1)

Goal is 2K PB pace (1:49.7 for me)

3:37.0 / 1000 / 1:48.5 / 30
3:35.8 / 1000 / 1:47.9 / 29
3:36.2 / 1000 / 1:48.1 / 29
3:39.1 / 1000 / 1:49.5 / 29

14:28.2 / 4000
1:48.5 / 29 Avg

[jackarabit]

Mike, I know 8' 2k looks like a low hurdle to those trying to break the 300W barrier for 7", given the power:pace relationship described by the cube law. Although my goal is relatively easier of accomplishment than yours, I'm waiting to produce a couple of back to back 1k pieces (even ones separated by 5' rest as in the task du jour) at 1:55 pace or 3:50 elapsed before expressing confidence in reaching, leave alone breakng, the 8' mark. Hoping to approach 1:55 pace av. for the 4x2 this run at PP and test on that basis but have a ways to go. If I don't make that training goal but manage to test at 8:08~8:12, I'm telling myself that progress toward the goal is more exciting than achieving it. I appreciate the good will and optimistic estimates. They also matter more than my 2k goal.

[gregsmith01748]

Apropos the Campbell vid and the torso rockover preceding leg lift, Charlotte Hollings, Olympic eight competitor and currently sculling instructor, says that no top OTW rower isolates the recovery rockover from the leg lift. She says that USRowing and C2 instructors may well teach it but it isn't what happens because it just ain't necessary. My recovery is "hands and body out of bow" blended or simultaneous. My hands are astern of knees before the knees break. The xfitter Smith might benefit from rocking fwd and THEN taking his low rate pause that refreshes but at higher rates no one really needs an extra hitch in their gitalong. Hollings likens her preferred stroke execution to a conveyer belt--always moving.

I think the key thing to being a good coach is to individualize what you say to an athlete. If the athlete is breaking their knees too early and it is getting in the way of the recovery or keeping them from balancing the boat well, then they may coach a strict arms then body then legs to correct the flaw. The same coach with an athlete who noticeably pauses at "arms away" before drawing up legs may tell the athlete to be more blended or simultaneous. I agree that a perfect strike is always moving, but the best course to get their will likely be very different for different people.

[jackarabit]

Optimization of individual performance is hardly possible where the training wheels can't be removed from the bike. The hip hinged rockover stretches glutes and hamstrings to remove physical impediments which prevent a strong catch and creates ample scope for the back to reverse and contribute to the drive. As such the rockover may be taught as a discrete movement in a series of discrete movements. Drill by the numbers. A good instructor moves beyond drill the day he asks his charges to "pick up the beat," cadence or rate. Discrete drill elements then become fluid by necessity; the training wheels drop away.

[Bloodbuzz Corio]

PP Cycle 1, Week 3, Day 3 - Waterfall - 1:54.4

This actually 5k PB - 0.5, and 1.1 faster than last time I did this (16 Aug). Aim going in was all three at 1:55.2 or better but was still at 1:54.9 with a few hundred meters to go in the 3k interval so modified the target on the fly. Was at about 1:54.3 average with 500m to go in the 2k and managed a bit of a harder effort to get the average for that one down. Didn't wear HRM today - so no data there, but extremely happy with how this felt.

I am wondering a bit about my rating for these though - this range (28-29) certainly seems the easiest for me at this pace - but is that implying too weak a stoke, and for the sake of my 2k ambitions I should be trying to do these at a lower spm, even if it means sacrificing some pace?

[JohnAd]

Jack, Piers, Rohan, Mike, all good stuff on the sprints

PP Cycle 1 Wk 3 Day 1 4 * 1000m 5'
Target 1:46.5 (but really I was hoping for 1:46.0)
1:46.4 r29
1:46.3 r29
1:46.2 r29
1:45.9 r29
Avg 1:46.2 r29
I take back anything I've said about rests being too long, the last 2 were a properly hard lactic bath and I was running on fumes at the end and attracted a few worried "is that man having a heart attack" looks , not
surprised we've had a few HD's on these, if I'd gone out even slightly harder on the 1st 2 I would have added to that total. At least there are no new sprint tortures round the corner just the waterfall to get to grips with and then onto cycle 2.

[Goldenbarry]

After a couple of days away from the erg with only a hotel elliptical to maintain fitness, I got back to rowing last night.

Day 1 week 2 for me I went for 8500m at 2:11.2 and a 22 SPM strapless. I then hit the treadmill for a slow 20 minutes to keep my heart rare up. I'm looking forward to today's 4x750m.

[JohnAd]

extremely happy with how this felt.

Not surprised, great stuff and nicely adjusted based on how you felt.

I am wondering a bit about my rating for these though - this range (28-29) certainly seems the easiest for me at this pace - but is that implying too weak a stoke, and for the sake of my 2k ambitions I should be trying to do these at a lower spm, even if it means sacrificing some pace?

Interested to hear the recommendations on this too, certain ratings just seem to work with breathing and rhythm and around 29 seems to be one of them for me too, slight variations either side just seem to feel wrong.

[JohnAd]

After a couple of days away from the erg with only a hotel elliptical to maintain fitness, I got back to rowing last night.

Day 1 week 2 for me I went for 8500m at 2:11.2 and a 22 SPM strapless. I then hit the treadmill for a slow 20 minutes to keep my heart rare up. I'm looking forward to today's 4x750m.

Doing 3000m extra in your second week is bold, good luck with the intervals today.

[Bloodbuzz Corio]

Jack, Piers, Rohan, Mile, all good stuff on the sprints

PP Cycle 1 Wk 3 Day 1 4 * 1000m 5'
Target 1:46.5 (but really I was hoping for 1:46.0)
1:46.4 r29
1:46.3 r29
1:46.2 r29
1:45.9 r29
Avg 1:46.2 r29
I take back anything I've said about rests being too long, the last 2 were a properly hard lactic bath and I was running on fumes at the end and attracted a few worried "is that man having a heart attack" looks , not
surprised we've had a few HD's on these, if I'd gone out even slightly harder on the 1st 2 I would have added to that total. At least there are no new sprint tortures round the corner just the waterfall to get to grips with and then onto cycle 2.

John they are some properly cracking 1k intervals there - great stuff to get the last one under 1:46!