Toby ... thanks for the reassurance! I'd much rather rely on the wisdom of THIS crowd, than my random-selection-of-youtube method!
Mike/Rod: Deep inside the scary recesses of my brain, I'm a lot closer in Rod's approach, than Mike's (taking nothing away from Mike's rather brave [vs 'methodical'] approach!). I am rarely surprised in my running performances ... and the 'surprise' will come from running negative splits and turning myself inside-out in the last 1/4 or 1/3 of the race.
I wonder if I can ask a question, as I am learning ... is it relevant for me to be thinking about how much power I can generate in 5-10 hard strokes. I'm embarrassed to tell this crew in particular, that I can't stand rowing more than about 3k-4k at a time (so I will do a little circuit, with running 1-2 miles in between) ... so 2 mile run, 3k row x perhaps 3 rotations. So, to distract me I will pull as hard as I can for 100m and see how low I can get the pace/500m ... then gasp for breath for 200-300m and do it again. What is in my head is that, as a lightweight 48yr old runner-turned-rower, my power generation probably needs a TON of work. What I don't know (the "question" is coming, I PROMISE), is what is good/bad/ugly for that 'all out' 100m pace (full stroke) ... on a GOOD day, I can see 1:25 and a flash at 1:24 (bad day 1:27/1:28). I'm guessing that is quite bad ... or "needs work". Can anyone (perhaps another LWT or a lighter HWT) give me some perspective (perhaps your own power?) ... should I continue to be working on that power ... or just be trying to log some distance?
Sub 7 Indoor Rowing Club (UK)
Re: Sub 7 Indoor Rowing Club (UK)
@tbowles - Dean will be along in a minute to tell you all you need to know about power - and yes its relevant - but probably not doing what you are currently doing to gauge it.
If you really want to see a low split, put the damper up high (DF - 170+) go as hard and rate as fast as you can, and on about the 5 to 7th stroke you'll hit a low split. However this doesn't achieve much else. Good for setting a competitive 100m time (actually some people use this up to 500m but you need to be very strong to keep going that long). I have a low pull of 1:17 using that technique, probably when I was your age(!) but earlier this year off my regular DF of 145 (which is still too high for normal erging according to most people) I pulled a 1:22. So what you're seeing as low pulls as a lightweight look very competitive already to me and you are bound to improve with training. Your sprint and rest training piece is known as a fartlek (probably in running too?). It has a place but I believe its not as useful to your development as longer steady paced rows. I'm completely with you though - its the long steady stuff I hate so I don't do enough of it. Even when I do a continuous 30mins I tend to alter my pace every minute or do some other pattern to take my mind off the horror of how far I've still got to go!
Worth considering joining up with Sub7. It will give another set of challenges (eg monthly Intra Team + Cross team challenge) which are a bit of light relief from the regular training.
If you really want to see a low split, put the damper up high (DF - 170+) go as hard and rate as fast as you can, and on about the 5 to 7th stroke you'll hit a low split. However this doesn't achieve much else. Good for setting a competitive 100m time (actually some people use this up to 500m but you need to be very strong to keep going that long). I have a low pull of 1:17 using that technique, probably when I was your age(!) but earlier this year off my regular DF of 145 (which is still too high for normal erging according to most people) I pulled a 1:22. So what you're seeing as low pulls as a lightweight look very competitive already to me and you are bound to improve with training. Your sprint and rest training piece is known as a fartlek (probably in running too?). It has a place but I believe its not as useful to your development as longer steady paced rows. I'm completely with you though - its the long steady stuff I hate so I don't do enough of it. Even when I do a continuous 30mins I tend to alter my pace every minute or do some other pattern to take my mind off the horror of how far I've still got to go!
Worth considering joining up with Sub7. It will give another set of challenges (eg monthly Intra Team + Cross team challenge) which are a bit of light relief from the regular training.
Mike - 67 HWT 183
Re: Sub 7 Indoor Rowing Club (UK)
My training is a bit all over the place at the moment. Seems to be a lot on. I was sailing off Plymouth at the end of last week; On track at Castle Combe on Saturday and am off to Italy to watch Vale in his home MotoGP at the w/e. Its a tough old life... 
Anyway, what I have done is:
22nd Dumbbells and 30@20
25th 2k TT - second attempt @ faster than 1:47 target. Got through to 1300 but ran out of fight and slowed to a 7:15 @ 1:48.8. Pretty poor after that 7:09 a couple of months back.
28th Dumbbells and 30 mins free
29th AWL Pyramid - all good up to 900 but couldn't increase pace as I came back down (until the short ones) so still work in progress.
30th Dumbbells and 30@20
Next session will be 6th June...
Anyway, what I have done is:22nd Dumbbells and 30@20
25th 2k TT - second attempt @ faster than 1:47 target. Got through to 1300 but ran out of fight and slowed to a 7:15 @ 1:48.8. Pretty poor after that 7:09 a couple of months back.
28th Dumbbells and 30 mins free
29th AWL Pyramid - all good up to 900 but couldn't increase pace as I came back down (until the short ones) so still work in progress.
30th Dumbbells and 30@20
Next session will be 6th June...
Mike - 67 HWT 183
-
Two Pudding Kid
- 2k Poster
- Posts: 347
- Joined: October 10th, 2008, 8:15 am
- Location: Birmingham, UK
Re: Sub 7 Indoor Rowing Club (UK)
tbowles - IMHO. Race pace - can only be close to getting this right if you have done a TT say about a week before the event, (unless we are talking half marathon or more where that would probably be too close). To get the TT right needs practise and previous experience. If you have "flied and died" start off a little slower next time - not much, just perhaps 1:50 rather than 1:49 pace. I tend to follow the negative split strategy whenever I can but it doesnt always work out - and I only grudgingly do anything less than 2k at speed, (I am LWT but useless on sprints so have to force myself to do an occasional one - I accept that I will have to do some things that I detest including the personal trainers plyometrics from time to time). 
Also race and TT and arent necessarily the same thing. Race is about position and doing better than other people on the day, TT is just about achieving the fastest time. When I was in my 30s and getting started I just focussed on speed and would have said that 90% of performance was sheer physical effort and nothing else mattered much. Now that I am 52 I would look back and think that when it comes to racing probably only 60% is about the training and there is a lot of other factors including confidence, feeling well on the day, turning up in time to weigh-in, and having some sort of plan. Training and TTs in the gym and/or home are one thing - when you are in a race environment it becomes more edgy, more nerve-racking, and you cant do anything about the time of day, temperature, noise etc. Racing is also about knowing when to throw the plan out of the window - usually only applies when you have the race software that shows who is in front and behind and they are in the same category as you. Unexpected 10 second sprints can put you in front of someone, who will probably try to fight you back - but amazing how many people cannot cope with being suddenly behind and seem to be no longer be a threat, although when it doesnt happen you can find that you remain within 1 or 2m of each other in a race for several minutes going faster than intended. Such considerations tend to come into play if you are fighting for a medal winning position and it isnt always obvious - although if you know who else is in your race category it is a start.
Gothenburg half marathon - oh dear, another personal worst. Something like 41700 out of 42364. Ok 17000 more didnt make the start line and probably a few hundred didnt make the cutoff time. First 10k or so ok then started to get hip/groin problems. Plodded on not loosing a lot of ground until 15k and then really started to fall apart, (58 minutes to complete 6.1k
). Strange weather - 8am it was probably 25c, it was 21c and a light breeze at the 1pm elite start, and probably about 15c by 4pm for the snails. Pre-start deliberately trying to keep out of the sun. During the race I did run through the water jets which seemed like fun, but I probably paid for it by the time we got to the docks and stiff headwind. Although this is a staggered start over 3 hours there are 10 water and energy drink stations - but even though people are sweeping up the cups there is a sea of rubbish to skip through every 2k. 
2 hours 59 minutes and 3 seconds - was totally burnt out as the hundred metres in the stadium finish was just a case of trying to move in a straight line. 
My 92nd half marathon and finishing the event which has seen the largest finishers of a half marathon - something like 45000 a few years back. Lovely place but a one-off event for me just like my visit to the Great North was in 2000. Still 8 more needed to make target of 100 half marathon runs in 20 years which is 18 years and 8 months gone - next is Lake Vrynwy Sept 10 which is a field of less than 2000 so there wont be anyone stepping out in front of you for a "high 5", no massive crowds at the roadside, very few transport diversions, far less litter to skip through and can just concentrate on the running.
Erging - only 38k this month. Sort of lazy although that includes 3 5k TTs and making a mess of the personal trainers limited stroke rate challenge, (got my fingers burnt trying 18.7 and 20.7 strokes a minute when I shouldnt apart from the general lack of power).
Going to redo this keeping under 18.5 and 20.5 next time.
X-training - yep, (I notice that I am not the only one doing 6 x 500m r2 with burpees in the rest breaks at the gym so who nicked my idea). I suffer badly in any of the weightlifting bits, and running as you can tell is dire. I only do it for a laugh, (afterwards), but it adds variety to my program and should help with muscular endurance. Next comp is 8 July so this is where my effort is at present.
Also race and TT and arent necessarily the same thing. Race is about position and doing better than other people on the day, TT is just about achieving the fastest time. When I was in my 30s and getting started I just focussed on speed and would have said that 90% of performance was sheer physical effort and nothing else mattered much. Now that I am 52 I would look back and think that when it comes to racing probably only 60% is about the training and there is a lot of other factors including confidence, feeling well on the day, turning up in time to weigh-in, and having some sort of plan. Training and TTs in the gym and/or home are one thing - when you are in a race environment it becomes more edgy, more nerve-racking, and you cant do anything about the time of day, temperature, noise etc. Racing is also about knowing when to throw the plan out of the window - usually only applies when you have the race software that shows who is in front and behind and they are in the same category as you. Unexpected 10 second sprints can put you in front of someone, who will probably try to fight you back - but amazing how many people cannot cope with being suddenly behind and seem to be no longer be a threat, although when it doesnt happen you can find that you remain within 1 or 2m of each other in a race for several minutes going faster than intended. Such considerations tend to come into play if you are fighting for a medal winning position and it isnt always obvious - although if you know who else is in your race category it is a start.Gothenburg half marathon - oh dear, another personal worst. Something like 41700 out of 42364. Ok 17000 more didnt make the start line and probably a few hundred didnt make the cutoff time. First 10k or so ok then started to get hip/groin problems. Plodded on not loosing a lot of ground until 15k and then really started to fall apart, (58 minutes to complete 6.1k
). Strange weather - 8am it was probably 25c, it was 21c and a light breeze at the 1pm elite start, and probably about 15c by 4pm for the snails. Pre-start deliberately trying to keep out of the sun. During the race I did run through the water jets which seemed like fun, but I probably paid for it by the time we got to the docks and stiff headwind. Although this is a staggered start over 3 hours there are 10 water and energy drink stations - but even though people are sweeping up the cups there is a sea of rubbish to skip through every 2k. 2 hours 59 minutes and 3 seconds - was totally burnt out as the hundred metres in the stadium finish was just a case of trying to move in a straight line. My 92nd half marathon and finishing the event which has seen the largest finishers of a half marathon - something like 45000 a few years back. Lovely place but a one-off event for me just like my visit to the Great North was in 2000. Still 8 more needed to make target of 100 half marathon runs in 20 years which is 18 years and 8 months gone - next is Lake Vrynwy Sept 10 which is a field of less than 2000 so there wont be anyone stepping out in front of you for a "high 5", no massive crowds at the roadside, very few transport diversions, far less litter to skip through and can just concentrate on the running. Erging - only 38k this month. Sort of lazy although that includes 3 5k TTs and making a mess of the personal trainers limited stroke rate challenge, (got my fingers burnt trying 18.7 and 20.7 strokes a minute when I shouldnt apart from the general lack of power).
Going to redo this keeping under 18.5 and 20.5 next time. X-training - yep, (I notice that I am not the only one doing 6 x 500m r2 with burpees in the rest breaks at the gym so who nicked my idea).
I suffer badly in any of the weightlifting bits, and running as you can tell is dire. I only do it for a laugh, (afterwards), but it adds variety to my program and should help with muscular endurance. Next comp is 8 July so this is where my effort is at present.Re: Sub 7 Indoor Rowing Club (UK)
I'd suggest that thinking about the power is not really a worthwhile exercise at the moment for you, here's a training plan with some good info that may help you....let me know what you think;tbowles wrote: I wonder if I can ask a question, as I am learning ... is it relevant for me to be thinking about how much power I can generate in 5-10 hard strokes. I'm embarrassed to tell this crew in particular, that I can't stand rowing more than about 3k-4k at a time (so I will do a little circuit, with running 1-2 miles in between) ... so 2 mile run, 3k row x perhaps 3 rotations. So, to distract me I will pull as hard as I can for 100m and see how low I can get the pace/500m ... then gasp for breath for 200-300m and do it again. What is in my head is that, as a lightweight 48yr old runner-turned-rower, my power generation probably needs a TON of work. What I don't know (the "question" is coming, I PROMISE), is what is good/bad/ugly for that 'all out' 100m pace (full stroke) ... on a GOOD day, I can see 1:25 and a flash at 1:24 (bad day 1:27/1:28). I'm guessing that is quite bad ... or "needs work". Can anyone (perhaps another LWT or a lighter HWT) give me some perspective (perhaps your own power?) ... should I continue to be working on that power ... or just be trying to log some distance?
http://thepeteplan.wordpress.com/the-pete-plan/
67 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based just south of London.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
-
Two Pudding Kid
- 2k Poster
- Posts: 347
- Joined: October 10th, 2008, 8:15 am
- Location: Birmingham, UK
Re: Sub 7 Indoor Rowing Club (UK)
Dean- sounds like you had a great time on the Ammersee, (and afterwards celebrating) a couple of weeks back. That was a tough 6k OTW so well earnt.
Rod – 14339m for 60 mins at 20spm is very impressive, especially for someone who prefers 30+ spm normally. Brilliant 10 mile run in 75:16 and in the top quartile in the results last weekend. I expect Carol was laughing with the Rugby 7s. Also nice one Carol – sneaking in a 5k 0.6secs better than mine on 31 May for the Sub7 challenge, (only got myself to blame for not going sub 21:30 which I used to be capable of easily).
LGF – every reason to be happy bunny after nailing 5k in 17:04.7. Didn’t expect you to be on 28 spm. Best wishes on going sub 17 minute and a new world record this time next year. Super strong on the C2CTC for May at 20spm.
Mike – cracking 5k to outdo your 1:57 target pace and best on your latest comeback. 5k in 20:20 at 20spm – looks like you planned that one to fit in with repeating digits. Sorry to hear that some of the other days didn’t go as you hoped. Trust you had a great time sailing in Plymouth and the Motor Racing in Italy.
Me - havent been near the rowing machine this week, (Saturday could be my first go at one of the challenges). Tuesday was personal training linked to X-training so kettlebell swings, pressups, squat thrusts and upright rows circuit. More of the same in 2 hours so had better get going. Ouch my pecs are sore now so will a challenge just to keep going.
That was a tough 6k OTW so well earnt.Rod – 14339m for 60 mins at 20spm is very impressive, especially for someone who prefers 30+ spm normally. Brilliant 10 mile run in 75:16 and in the top quartile in the results last weekend. I expect Carol was laughing with the Rugby 7s. Also nice one Carol – sneaking in a 5k 0.6secs better than mine on 31 May for the Sub7 challenge, (only got myself to blame for not going sub 21:30 which I used to be capable of easily).
LGF – every reason to be happy bunny after nailing 5k in 17:04.7. Didn’t expect you to be on 28 spm. Best wishes on going sub 17 minute and a new world record this time next year. Super strong on the C2CTC for May at 20spm.
Mike – cracking 5k to outdo your 1:57 target pace and best on your latest comeback. 5k in 20:20 at 20spm – looks like you planned that one to fit in with repeating digits. Sorry to hear that some of the other days didn’t go as you hoped. Trust you had a great time sailing in Plymouth and the Motor Racing in Italy.
Me - havent been near the rowing machine this week, (Saturday could be my first go at one of the challenges). Tuesday was personal training linked to X-training so kettlebell swings, pressups, squat thrusts and upright rows circuit. More of the same in 2 hours so had better get going. Ouch my pecs are sore now so will a challenge just to keep going.
Re: Sub 7 Indoor Rowing Club (UK)
oops...
finding it very hard to find time and motivation to sit on the erg.
Open air swimming pool (heated) opened a few weeks back, so i've been doing a good selection of swimming; typically 2km freestyle in about 38 mins.
otw is still twice a week; even took out the wife in a double. her first this year! a little wobbly and slow but i thought it was great!
also cycling to work, went great till a young lady decided to ignore a bike crossing light and now im in need of a new commute...
finding it very hard to find time and motivation to sit on the erg.
Open air swimming pool (heated) opened a few weeks back, so i've been doing a good selection of swimming; typically 2km freestyle in about 38 mins.
otw is still twice a week; even took out the wife in a double. her first this year! a little wobbly and slow but i thought it was great!
also cycling to work, went great till a young lady decided to ignore a bike crossing light and now im in need of a new commute...
Dean
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~
Re: Sub 7 Indoor Rowing Club (UK)
power per stroke is (n my opinion) the most important factor of training and a great indicator of how good or effcient i can row!!tbowles wrote:
I wonder if I can ask a question, as I am learning ... is it relevant for me to be thinking about how much power I can generate ...
final pace or time is always depndent on power/stroke (stroke power index: spi ) multiplied by rate.
there is an upper limit to an energy efficient rate (eddie fletcher calculated it at about 35 spm). above this i use more energy on sliding than on stroke.
you see a lot of 2k races where the last bit is done at high rates, but the spi is lower.
ideally the spi shuould be pretty linear.
i.e. for a 7min 2k average watts are about 300w, at a decent rate of 30 thats 10w spi
(im 6"5, so i tend to use a lower spm. 30 for me is fast)
i woud then use this spi to calculate paces for training... i.e
the typical 30 mins at r20 would be
20*10=200w = 2:00/500m
advantages are i can train power and still stay aerobic..
Dean
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~
Re: Sub 7 Indoor Rowing Club (UK)
A good couple of days;
Sunday.....10k road race. 43:49 which equals my fastest time last year and finished just inside the top 10% of all ages out of the 2300 in the race so happy with that.
Monday.....60 minutes at 20 spm. 14532m 2:03.8 which is a PB!
My previous fastest was 2:05.4. Given that I was still tired from yesterday mornings 10k road race and I'm only rowing once or twice a week at the moment I've no idea how I did that????
Maybe a better one in me yet!
Sunday.....10k road race. 43:49 which equals my fastest time last year and finished just inside the top 10% of all ages out of the 2300 in the race so happy with that.
Monday.....60 minutes at 20 spm. 14532m 2:03.8 which is a PB!
My previous fastest was 2:05.4. Given that I was still tired from yesterday mornings 10k road race and I'm only rowing once or twice a week at the moment I've no idea how I did that????
Maybe a better one in me yet!
67 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based just south of London.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Re: Sub 7 Indoor Rowing Club (UK)
Sorry to hear the Gothenburg HM was such a trial Susan - sounds like a well done for finishing occasion. Of course you shouldn't give up on your long term goals lightly, but I'm starting to wonder if your body is saying its had enough of endurance running? You don't want to suffer for it in the future - its meant to be fun and keeping you fit, not making you a crock. Maybe you should consider more (low impact) erging and less running?
Great 10k run Rod. Closely followed by an unexpected 60@20 PB by a huge margin. Sounds more like one of my happy accidents than one of Rod's carefully crafted training pieces! Whatever, it was very well done!
We had a great time in Italy (Cinque Terra, Pisa and Florence) and enjoyed watching Dovi win the main race at Mugello. Got back late Monday. Since then :
Tuesday - Dumbbells and 30 mins free
Wednesday - 6x500 r2. Last time out managed 5x 1:45.x plus a fast last for a 1:43.8avg. This time 5x 1:44.x plus a less fast last for a 1:43.1avg so still edging in the right direction.
Thursday - Dumbbells and 30@20.
Great 10k run Rod. Closely followed by an unexpected 60@20 PB by a huge margin. Sounds more like one of my happy accidents than one of Rod's carefully crafted training pieces! Whatever, it was very well done!
We had a great time in Italy (Cinque Terra, Pisa and Florence) and enjoyed watching Dovi win the main race at Mugello. Got back late Monday. Since then :
Tuesday - Dumbbells and 30 mins free
Wednesday - 6x500 r2. Last time out managed 5x 1:45.x plus a fast last for a 1:43.8avg. This time 5x 1:44.x plus a less fast last for a 1:43.1avg so still edging in the right direction.
Thursday - Dumbbells and 30@20.
Mike - 67 HWT 183
Re: Sub 7 Indoor Rowing Club (UK)
Friday - 4x1k r3:30. Last time out did 3x 1:49.x and a faster last for a 1:48.9 avg. This time managed 3x 1:48.x and a faster last for 1:48.0 avg.
Saturday - had a go at the CTC. I'm not good at set rates and found that I had to concentrate so hard on the rate, I wasn't very aware of my pace. Went off too hard in the 500@22 which meant the 1k@26 was slower when it obviously should have been faster - doh! But, I did hit the prescribed rates and I was inside my target of sub 1:50 pace overall so happy enough with that 7:16.
Saturday - had a go at the CTC. I'm not good at set rates and found that I had to concentrate so hard on the rate, I wasn't very aware of my pace. Went off too hard in the 500@22 which meant the 1k@26 was slower when it obviously should have been faster - doh! But, I did hit the prescribed rates and I was inside my target of sub 1:50 pace overall so happy enough with that 7:16.
Mike - 67 HWT 183
Re: Sub 7 Indoor Rowing Club (UK)
Another PB!
Still only doing one hard row per week (until 1st of August) so no idea why I'm getting faster!
I did my my usual 60 minutes capped at 20 spm,
Last week was 2:03.8 this week improved it to 2:03.4....not sure I want to think about next week yet though Lol!
Mike.....nice CTC and 4 x 1k improvement well done. The 4 x 1k usually has 5 minute recoveries, how come you only take 3:30? By shortening the intervals you you reduce the main effect of the reps, if you increase the intervals to the full 5 minutes you'll go faster which will help towards your 2k time.
Still only doing one hard row per week (until 1st of August) so no idea why I'm getting faster!
I did my my usual 60 minutes capped at 20 spm,
Last week was 2:03.8 this week improved it to 2:03.4....not sure I want to think about next week yet though Lol!
Mike.....nice CTC and 4 x 1k improvement well done. The 4 x 1k usually has 5 minute recoveries, how come you only take 3:30? By shortening the intervals you you reduce the main effect of the reps, if you increase the intervals to the full 5 minutes you'll go faster which will help towards your 2k time.
67 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based just south of London.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Re: Sub 7 Indoor Rowing Club (UK)
Nice going again on the 60@20 Rod. The r3:30 on my 4x1 is historical and quite possibly an accident (!) such is the random nature of my training. I would have read about it and tried it at some point many years ago, liked it, and incorporated it thereafter. I try to do as wide a selection of pieces as I can because I like the variation - but its also nice to compare pieces/progress over time and my cycle is typically 5 to 6 weeks. I normally do longer intervals or a 5k or 6k TT on Thursdays. The longer intervals are 4x1 r3:30; 3x1500 r5; and 3x2k r2. I'm aware that the longer rests are intended to allow faster reps....and the shorter rests are to allow a slightly faster pace than otherwise achievable on a longer TT. I always favour shorter faster intervals over longer pieces so I make myself do at least some longer stuff with shorter rests to gain a little aerobic benefit which appears way too little in my programme. Nevertheless, the fact that I do them all different is demonstration that I'm not only not targeting any specific piece (just overall fitness and strength) but also that I clearly don't really know what I'm doing ! If I was to increase the rests on the 4x1 to r5....what should I do on the 3x1500 and 3x2k?
Mike - 67 HWT 183
Re: Sub 7 Indoor Rowing Club (UK)
It's all in the Pete Plan Mike;MPx wrote: If I was to increase the rests on the 4x1 to r5....what should I do on the 3x1500 and 3x2k?
http://thepeteplan.wordpress.com/the-pete-plan/
67 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based just south of London.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Re: Sub 7 Indoor Rowing Club (UK)
Ah yes thanks Rod...I remember reading that some years ago, and indeed much of Mike C's Wolverine plan too. I found the 3 week cycle in Pete's plan too short for me. It didn't allow much variation of piece and didn't give me long enough to have the confidence that I would have improved between sessions. I suspect we all nick bits from the plans where they appeal, but some of the pieces I do I've been doing since I bought my erg in 1997 long before the PP existed. Since I don't do enough long aerobic stuff, I'll probably be better to continue to minimise the rests I do take ! I think its very telling that in the PP the 4x1 is a sprint session like the 8x500 whereas I consider it an endurance interval!
Had a go at the Sub7 challenge today. Legs still feeling it from the CTC yesterday but I was happy enough with the result. RowPro crashed (again!) while saving the strokes, but seemed to get all of the data...I just had to row my cool down as a separate session.
Had a go at the Sub7 challenge today. Legs still feeling it from the CTC yesterday but I was happy enough with the result. RowPro crashed (again!) while saving the strokes, but seemed to get all of the data...I just had to row my cool down as a separate session.
Mike - 67 HWT 183