Sprints and Stuff- training/questions 1k and below

[Bloodbuzz Corio]

Shawn congrats on the WR!

[Shawn Baker]

https://instagram.com/p/BSzDXiRgh-g/

So another go at 36spm yields another improvement on 500m WR and is where I want to be from a stroke power efficieny ---tomorrow I'll take my first stab into uncharted territory for me

https://instagram.com/p/BSzGb_hAz9u/

Knocked out some low rate 100m intervals just to get comfortable at rate 40

Thanks all-

Paul- no real desire to do a 2k currently- I've still got a lot of progress that I think I can make with the 500m

Henry- my honest thought is that I'm just not creating as much lactate (and I think diet factors into it) also I'm getting stronger and I'm absolutely confident diet is contributing to this

My diet is indeed pretty much 100% red meat, although I do eat a few eggs, a little bit of fish, and a small amount of dairy- I am into my 5th month of eating strictly this way, prior to that it was very low carb/ketogenic x about 2 years or so- currently I feel as though I am in the best health of my life

[hjs]

Nice, that 1.15 is on its way.

About lactate? Left or right you do produce the energy to pull this off, you did got stronger, and you do eat the way you do. What your lifestyle exactly does on the inside is difficult to say, you do see the output though
Given your current attempts being more controled still, it very well may be the case atm its still relative easy. Once you really push 100% I think you will feel the same.

Re good/strenght, you do eat very large amounts of protein, that could be a key. Its not very high fat, low/zero carb.
But high protein, modest/high fat, zero carb.

[Shawn Baker]

https://instagram.com/p/BS1UYpAg_Kx/

Ok first attempt at a higher rate gets me in the 1:15s- this unfortunately was a bit sub omptimal today- my plan was 1:15.0 at 40spm- unfortunately a very poor nights sleep last night left me feeling somewhat low energy and I had to get row done earlier in the day than I would have liked and thus food intake timing was not quite where I prefer- noticed on warmup (easy 1k at 2:30, that heart rate was running about 10bpm higher than is usual so it's plays a little bit of a mental game with me- any time I rate up I have a bit of trepidation as I'm not quite sure what to expect from a pain and performance level, I felt I was not too bad and the 1:19 last 100m was artificially inflated by the fact that I quit pulling after 493 meters as I think I lost count of number of strokes- likely would have gone 1:15.5 or so had I not made that error- my feeling right now based on this is that 1:14x is certainly achievable with my current level of strength and fitness, unfortunately I'm driving back up to altitude tomorrow for about a week so the 500m TT will be on a brief hold for a bit- hoping to have another round of time trailing in the latter half of the month

Video of today's row is below- drag factor was at maximum

After rowing to gym for 225lb behind the neck jerks/tuck jump combos- repeated for 15 sets of singles- then some easy upper body bodybuilding stuff


https://m.youtube.com/watch?v=N_npDoQ6TlA

Henry, I feel as if my Lactate curve has been shifted to the right quite a bit as even today the little bit of slow down I had was not very uncomfortable, the only real variable to change has been diet as training has been pretty much identical to what it was last year (it's interesting to me at least)

[hjs]

Rating up is indeed a skill in itself, looking at your clip I think you could get better still. You are also very leading with the back, proberly have to, given the heavy drag. In the end any technique counts, use the one thats suits best. Erging is not rowing.

If you get fitter, you get the same lactate output, maybe even more if you have gotten stronger, but at a higher pace. Recovery can also be better now, maybe you better clear the waistproducts better also!

[mdpfirrman]

Congrats Shawn on the WR! Just saw this. Amazing stuff!! Thanks for sharing your approach with all to see how you do it too.

[GJS]

Marvellous efforts, Shawn.

[Shawn Baker]

Thanks all-

Started a 500 this am but fell off seat after 325m- so just did a few 100m repeats and then got in car for 12hr drive

https://instagram.com/p/BS3xUEDgnvI/

[Shawn Baker]

https://instagram.com/p/BS6m3BWg5v8/

Just a brief workout today- back nearly recovered from last deadlift session-so time to go again-455lbs (207kg) x 13 reps- probably all I had today (looking for 15 reps soon, then I'll move up to working with 500lbs -227kg)

5 sets of 7 rep ring pull-ups

Back on rower tomorrow (unfortunately I'm back at altitude)

[Shawn Baker]

https://instagram.com/p/BS9LNJdgTvW/

https://instagram.com/p/BS9QqJbgmlY/

Box jumps up to 48" - fairly pleased

10 x 100m rate 40 intervals on 2 mins - fairly decent at 1:12.6

[Anth_F]

It's equally impressive how much brute force C2's can withstand.

On one of them pull cord rowers i can just see it now... the cord snapping or eventually ripping completely away from unit

More great work from you, Shawn.

[maestroak]

It's equally impressive how much brute force C2's can withstand.

On one of them pull cord rowers i can just see it now... the cord snapping or eventually ripping completely away from unit

That happened to me. Handle broke where it connects. There is a piece that broke off first, which also broke off my second handle so I'm expecting this one to fly off anytime. It's very disconcerting and obviously a testament to something I'm doing horribly wrong, a lot.

[Anth_F]

Too right it's hard, Paul.

Think i only ever seen 1:32 pace maybe on a few pulls! I am much better now though at getting the pace down quick from the first few strokes using a half slide and all arms technique. This is where some weightlifting work can be handy for this

Good luck tomorrow on your 500m.

[Shawn Baker]

https://instagram.com/p/BTAJlsFg67c/

https://instagram.com/p/BTAK_qpA0xE/

Just a few more 100m interval today at the tail end of workout- avg 1:10.9 at 42spm and full slide, so not too bad

This was preceded by some cambered bar bench pressing to 295lb single, 245x5, 225x 6, 205 x7-strength in this lift is equal to where it was 6 years ago when I was about 45lbs heavier so fairly pleased- eating today was just over 4lbs of meat


Paul, well done- just need to keep doing them, then it isn't quite so painful IME

[Shawn Baker]

https://instagram.com/p/BTCpxBYgmT4/

Today was a very brief session- the last 5-6 reps of this workout almost identically simulated the last 20 or so seconds of pain during a 500m all out TT- the efficacy made up for the lack of fun here! Ouch!