Sprints and Stuff- training/questions 1k and below

[left coaster]

Nice work Shawn! You still have some headroom with the heart rate as well.

Think you'll break 2:50 when it comes time to rip?

[Shawn Baker]

1k 3:02.2 @ 25

200m splits

1:29.0 @24
1:30.5 @25
1:31.2 @26
1:32.2 @26
1:32.5 @26

Avg 1:31.1 @25

Lowered drag to 199 for Paul

Still need a bit more here

Lefty, I think that target is attainable if I devote enough time to it- probably will have to extend training cycle by a few weeks though

[Shawn Baker]

Paul, I'm still a long way from a free rate "go for it"- need to work through rate progression- once the 3:02 @24 is "in the bag" then it will be rate 26 for a while, then 28 etc....

The first split I can also do at a higher drag (done 1:28+ at 20 spm) but it's just a matter of dosing it out without blowing up, so far I am staying reasonable as my last 3-400m I don't drop of too much- days off are intentionally far between on this training scheme, as the rowing is incredibly low volume- totaling maybe 6-7k of actuall real rowing a week (I do some incredibly easy wu/cd rowing at 2:30 pace)- just an FYI my previous 1k PR was done around DF 180

[Shawn Baker]

1k easy wu




Another 1k effort- target 3:02@ 24 spm- got time but spm 25- I pulled 76 strokes, had I only done 75 monitor would have given me the 24 avg

A bit more balanced pacing and went out a bit more slowly (Paul) and was still pulling hard at the end (so some good mental toughness training) disappointed with the stroke rate as I am getting tired of the rate 24 stuff (I think this is about my 7th attempt or so) but it sure beats rowing for an hour a day IMO- anyway just a hair away now, should happen soon

Finished with some 176lb KB swings x 28 reps (PR)

[Shawn Baker]

Paul, I certainly appreciate the input and encouragement and understand the science and the principals underlying what you recommend. I am however engaging in some personal experimentation with the way I train. The studies that suggest problems with frequent intensity, whether based on cortisol production,testosterone levels, heart rate variability or even performance have a number of limitations as well as many confounders. As I'm about to turn 50, most would suggest a lot of time off to recover from a recommended 2-ish hard sessions a week etc...

I've been basically doing hard time trials on a nearly daily basis for around 4-5 months now with only a rare day off, the result has been 1 world and 3 40+ American records despite being almost 50- thus far I have not blown myself up, nor have I had any injury or illness. Everyday I go hard and while the effort is definitely pushing it I have been adapting so that I can give a hard effort almost every time. The analogy might be similar to the way the Bulgarian Olympic weightlifters trained and had enormous success (albeit many of their althletes washed out of program-and yes they were taking drugs like the majority of their competition- something I'm staunchly opposed to)

Why am I not fried from the training? Maybe a hard daily 1 k is still "too easy"? My diet is very low carb, some evidence that it produces less oxidative stress, creates additional mitochondrial density and is a relatively lower inflammatory diet-- my sleep is pretty dialed in as well, cold immersion also seems to help,although literature is mixed.

We will see over time how it pans out over time- if I blow up then no big deal I do it differently, but if I keep breaking records than why not continue to push it?

[left coaster]

It is an interesting experiment you are doing, Shawn. I'll continue to watch and to take bits and pieces from what you share. Central to your success with this approach seems to be the lifestyle consistency. I understand that you never drink, your sleep patterns are solid (most of the time) and that your diet is very steady with no 'cheats'. From the sounds of it you are not using any anti-inflammatory meds and all your joints are healthy.

Personally, my diet and lifestyle are not nearly as buttoned down. Most definitely a couple drinks the night before leads to increased inflammation, problems with water balance and increased risk of joint injury. In my experience, so does a bag of chips or a day of poor diet and lots of stress. These patterns make recovery much slower and on their own can necessitate a rest day regardless of training. Consistently balancing electrolytes to maintain ideal fluid balances is key to managing inflammation and keeping our joints and vertebral discs healthy.

I still wonder about all the carnitine (red meat) you're eating and what your blood work looks like. However, you're a doctor and I expect you are on top off all this stuff. If they're optimal with the high red meat and cholesterol diet your on this really flies in the face of conventional knowledge about diet and vascular health.

[Tim K.]

Personally, I think some of the conventional wisdom is on its way out.

[cannondalerugby5]

Starts,drag factor and foot positions

Sorry to change direction from the previous posts.

I have 3 weeks till my 60 age cat and I would like to have a go at 100m,1min and 500m using the 3 weeks to experiment with the ideal formula.

I know nothing about starts,drag and foot position and would welcome any advice.

Just for reference from a mechanical perspective I am 6 feet 6 inches and 240 lbs

Thanks

Steve

[Shawn Baker]

1k wu

1k 3:01.9 at 25spm- again just missed stroke rate of 24- took yesterday off and felt fairly good, just need to stay a bit more focused

1k cooldown then hopped in car to drive to gym

Haven't done any deadlifting in a while and so got some moderately easy liftin in

405lb x5 reps x 10 sets (no belt) total 50 reps all pretty easy

Finished with vertical chest press just one big lengthy drop set to failure

Tomorrow just one task (hit the damn target )

Lefty- I'm not a tea totaler and do have an occasional glass of wine, but yes I think you need to dial everything in if you want to have your best performance

Steve, for me raising the feet up a notch or 2 helps with sprinting- especially for 100m you need to get split down right away- in usually to 1:06/1:07 by 3rd stroke- for 1min and 500m you need to be just a bit more conservative- my strokes tend to be full at the beginning as opposed to many that will do some sort of 3-4 short stroke sequence- if you don't have time to develop a strong full stroke at the start than the shorter stuff may be a better option- for me the higher the drag the better

[lindsayh]

Starts,drag factor and foot positions
I have 3 weeks till my 60 age cat and I would like to have a go at 100m,1min and 500m using the 3 weeks to experiment with the ideal formula.
I know nothing about starts,drag and foot position and would welcome any advice.

Most will raise the foot position for the sprints Steve - so maybe 5 holes showing - the theory is that the power is more linear and transfers better
The drags should be higher but maybe not max as it means the first pull will be too hard at least on the 100 and you don't really want to a 500 at max unless you are super man.
FWIW my drags for the 500 will be about 160/170 maybe a bit higher on the 100 and 1min
You can train anaerobically and get quite rapid responses so do 100, 200 and 300m pieces on 1' rest - do say 10x 100m/1'r at 100% and 5x 1'/1'r etc
You do need to get down as fast as you can especially on the really short ones - again FWIW my first five pulls are say 2:00, 1:35, 1:25, 1:20, 1:18
Aim for fast stroking - at least high 30's for the 500, mid 40's for the minute and thrash the 100s (mine get to about 52)
The strategy for a 500 is different to the others - don't go too low as you only have a minute before the muscle energy systems burn out so get there quickly but then try to hold your target as long as possible.
I agree with Shawn - try to get full strokes from the start rather than shorter ones as they aren't as powerful.

[hjs]

Starts,drag factor and foot positions

Sorry to change direction from the previous posts.

I have 3 weeks till my 60 age cat and I would like to have a go at 100m,1min and 500m using the 3 weeks to experiment with the ideal formula.

I know nothing about starts,drag and foot position and would welcome any advice.

Just for reference from a mechanical perspective I am 6 feet 6 inches and 240 lbs

Thanks

Steve

Steve number one would simply be, give them a first try and get feedback from that. Like the others said, 100m is 100% max, beyond that pacing is needed. I myself hate the fly and die approch, others like a fast start.
The last bit will always be some dying, thats the nature of this game.
Drag, answer is, the highest you can keep going, for some thats max, but certainly not for all.

Paces, lowpull is very important, but still there are enourmous differences. On the 500 aerobic fitness does already play. 100m is 95% anaerobe.

[cannondalerugby5]

Thanks Shawn,Lindsay and HJS

Great advice and consensus of opinion,namely

Experiment with feet,drag and rate - I normally go at 160 df and no holes showing

500 has to be conservative in drag and rate,but the more I experiment the more info on which to base the ideal mix

Mix of anaerobic and aerobic training

Try for a full pull on first stroke

I am going to start with the 100m building up to 500m in Dec

Did my last rep of 20 x 100m in 15.3 and did a 300m attempt in 44.7 sec but appreciate that 1 min is another 15 secs and 500 is a lifetime different.

Thanks for your input and expertise guys

Will keep you updated with developments

[Shawn Baker]

http://www.floelite.com/article/46131-b ... ecord-100m

Worlds Strongest man Brian Shaw 12.8 100m row

[Bob S.]

http://www.floelite.com/article/46131-b ... ecord-100m

Worlds Strongest man Brian Shaw 12.8 100m row

Pity the poor erg! Interesting that they had it supported in the middle with weight plates.

Marvelous performance. No wasted motion.

[Shawn Baker]

1k fail today- went out too slow and was not able to bring pace up at the end- keep plugging!