Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

1k wu/cd

First go at rate 30 (again just a feeler, poor sleep last night and a bit distracted)- so/so- this should be 88 or 89 strokes, lost count after 500m and just got a bit sloppy (might need a bit more tension in the system via upping drag, currently 210)

Still 2:56 is a "pr" so can't complain too much

Finished with a bunch of 30lb med ball slams and throws

Steve- forgot to bring heart rate monitor- but honestly I don't use it for any purpose other than just curiosity (I don't change what I do based on heart rate)

Bob- the low carb/fat adaption approach has been pretty well documented among ultra distance athletes, often with very good results- obviously I'm pretty much the opposite of an ultra-distance athlete (but still am definitely very low carb-today's effort on about 5gms of carbohydrate)

Henry- I'd say 34-36

[sjors]

Hi Shawn,
Wow, huge step and still more te come you think?
Maybe I should do some weight training as well
Siebe

[hjs]

Hi Shawn,
Wow, huge step and still more te come you think?
Maybe I should do some weight training as well
Siebe

Some Shawn has yearssssss under his belt.

[Shawn Baker]

Just a 1k today- no time or really much desire for anything else today

1k wu/cd at the usual 2:30/20spm

Better effort today- managed to respect rate cap of 30spm and was a bit better focused- had 2:55 as target- wasn't really in the frame of mind to really get after it and get the 2:54.5 eventual target for 30 spm- was fairly well positioned for first 5-600m and kind of coasted mentally until the last 20 strokes (around 250m to go) that is my switch to dig down and try and force more power into the strokes-legs were burning pretty good for last 10 strokes- takes some discipline to not rate up and keep the power going and the stroke long. Actually held up at end and didn't pull a stroke with about 7 m to go as I was worried about busting rate cap- so likely 2:55.2-3 if I had took the extra stroke,-DF I bumped slightly up to 213

This is another "PR" but I don't consider it a PR effort as i am intentionally rate capping these and am patiently trying to bring up my efficiency at each rate increase, But it is still fairly hard work nonetheless

Once again this was done on almost zero carbohydrates today

Unfortunately driving back up to altitude tomorrow- so day off and then about a week of altitude (worse times) training before I return to sea level and get back after it- hopefully I can get to where I want to be by mid November

Siebe- yes, regardless of trying to improve rowing time you should be doing some strength training as a part of healthy aging (Henry is right as I've been weightlifting without a break for 36 years now and can't foresee ever stopping)

Paul, thanks and sig updated!

[Pie Man]

Still fairly hard work

Understatement of the year!

[Bob S.]

[quote="Shawn Baker"]
Nice progress. Do you have a handle yet on how much difference altitude makes at the 1k level? For the 2k it made a whopping difference for me. At my altitude, 4,000', there is 5% less oxygen. I figure that it should make about the same percentage difference in the wattage. For shorter pieces, that is probably too simplistic, since the aerobic component is less important.


Bob S.

[hjs]

Beginning to become very interesting, no doubt you get in the low 50 ies anymore. Think just based on this work you should be able to pull a good 2k also.

[Oarsome Fitness]

I've never tried a 1k test but don't think I would have gotten near sub 3:00 even in my prime - great work and powerful strokes at relatively low rate for a sprint. Have you tried trying to rate closer to 34/36?

[Bob S.]

I've never tried a 1k test but don't think I would have gotten near sub 3:00 even in my prime - great work and powerful strokes at relatively low rate for a sprint. Have you tried trying to rate closer to 34/36?

If you look back earlier in this thread, you can see that Shawn has been gradually increasing his rate, doing 1ks almost everyday. He used the same procedure for the 500m and that was successful. Interesting approach - makes one wonder how it would play out for the 2k. Probably the one-a-day aspect might be a bit much, but who knows?

Bob S.

[Shawn Baker]

Well added 5,500ft of altitude is definitely a bummer- have gotten spoiled by living a lot of time at sea level-obviously this was not a real effort and only was thinking about going sub 3:00 at altitude as my best so far has been 3:01.8- really is a self fulfilling prophecy as I know the altitude is going to beat me up and thus I "choose" to ease it up knowing I can't go as fast as I'd like to- definitely an area of mental weakness I need to get past and just train the physiology irrespective of monitor split in this situation- (champions need to excell regardless of condition- need more win and less whine!)

Finished with some cambered bar bench pressing to 260lbs

Bob, 1- my best guess is about a 3 second diffference over 1000m for me when going from 5,550 ft to sea level-2-if and when I get around to training for a 2k I will employ the same strategy most likely

Simon- eventually I will bring my rate up to around the 34-35 range for the 1k (first I will want to hit targets at both 30 and 32 spm though)

Henry- it may not be the easiest way (except from a time perspective) but I do believe that I am developing some aerobic capacity with my current training scheme!

Piers- only have to be tough mentally for about a minute or so each day

[left coaster]

hypoxia is not an illusion, a starved brain puts on the brakes.

I think you're being a little harsh on yourself there Shawn -- altitude adaptation can takes days or longer. Unlike me, you actually share your blow-up sessions so there's that!

[Bob S.]

hypoxia is not an illusion, a starved brain puts on the brakes.

I think you're being a little harsh on yourself there Shawn -- altitude adaptation can takes days or longer.

This brings up the question of how long altitude adaptation lasts. It is my impression that Shawn spends most of his time at high elevation with only occasional short stays in SoCal or the Puget Sound area. I didn't think that much would be lost in a week or so at sea level. The effect of making long trips and of frequent loss of sleep would seem to me to be bigger factors.

Bob S.

[cannondalerugby5]

Well added 5,500ft of altitude is definitely a bummer- have gotten spoiled by living a lot of time at sea level-obviously this was not a real effort and only was thinking about going sub 3:00 at altitude as my best so far has been 3:01.8- really is a self fulfilling prophecy as I know the altitude is going to beat me up and thus I "choose" to ease it up knowing I can't go as fast as I'd like to- definitely an area of mental weakness I need to get past and just train the physiology irrespective of monitor split in this situation- (champions need to excell regardless of condition- need more win and less whine!)

Finished with some cambered bar bench pressing to 260lbs

Bob, 1- my best guess is about a 3 second diffference over 1000m for me when going from 5,550 ft to sea level-2-if and when I get around to training for a 2k I will employ the same strategy most likely

Simon- eventually I will bring my rate up to around the 34-35 range for the 1k (first I will want to hit targets at both 30 and 32 spm though)

Henry- it may not be the easiest way (except from a time perspective) but I do believe that I am developing some aerobic capacity with my current training scheme!

Piers- only have to be tough mentally for about a minute or so each day

Nice to know your human Shawn

Think your being a bit harsh, 3.15 / 28 is still a great result for most of us

[Shawn Baker]

https://m.youtube.com/watch?v=JHpGZZPl2jk



So took weekend off as my sleep was just pretty poor(dog was sick and kept having to go outside throughout the night- can't leave her outside as too many coyotes running around!- so last night a little bit better sleep-not great- my daughter was shocked that I didn't exercise over the weekend and made me promise I would train today

So 1k row was not a really "get after it" row, but nonetheless represents a high altitude PR- think around 2:58 is possible at rate 30 at this altitude if I'm really willingly to push it-but as I wanted to train afterwards (as per video above) I held back some



Typical easy 1k wu/cd

200lb med ball loads x5reps and 176lb kb x 10 swings as per video -did just 3 sets-still fairly tough work

With regard to altitude, Bob I'd say currently I'm about 50% back and fort between sea level and 5,500ft-yes I'd say it takes at least a week for me to re-acclimatize to the high altitude- to include sleep, fluid shifts, motivation and training- the weightlifting part if fairly easy but the rowing is increasingly harder especially as distance gets longer (as one would expect)

Speaking of which, I have 1 more day of training and then I drive back to sea level for another 8 day stretch- really hope to capitalize on that week, otherwise I'll have to continue 1k training for an additional 3 weeks

[Shawn Baker]

Another poor mental effort- got to about 50th stroke and just made a split second decision to quit- did a mini sprint over last 200m and got heart rate up a bit- drive back to sea level tomorrow