Can You Get Too Much Ut2 (steady State)

[[old] Ian.cox@oracle.com]

Hi,<br><br>I am trying to improve my 2k times for crash B's and I have about 12 weeks (2 * 6 week cycles left)<br><br>I am following the concept 2 interactive training program for 2k Athelete. Basically results in 2 workouts a day.<br><br><a href='http://www.concept2.co.uk/guide/downloads.php' target='_blank'>http://www.concept2.co.uk/guide/downloa ... r><br>This is a mixture of training all the different systems aerobic, aerobic Threshold, Anerobic etc<br><br>However I want to know how I can do more. Or if that would even help. I see some people that are doing 3 workouts a day and some that row an average of 30K per day.<br><br>I am thinking of adding more steady state workouts to increase my aerobic base.<br><br>I am thinking that adding more interval training and higher HR training will result in over training.<br><br>Any comments.

[[old] Jim Barry]

I would follow the course the plan has in store for you. Next year if you are looking for more speed THEN tweak it. There is value in having a template/baseline plan that worked "reasonably well" and importantly did not overtrain you. When you get back to training again another year (or whatever) you can sort of race yourself through the weeks and that is when the experimenting and evolution of your unique training begins. It is also fun. <br><br>My analysis (and experience) with the interactive program is that it does miss out on the meters that, for me at least, seems to have a positive effect. Still, I did not run through the whole program, but what I was seeing through about 25% of it was not that impressive compared to other strategies I've followed. Perhaps it really delivers in the end. I do not know. <br><br><br>Good luck with your training<br> <br> <br><br><br>

[[old] Carl Henrik]

When you are training more than once per day, that's when cross training starts to get more interesting from a performance point of view, in my eyes at least. It might be something you want to look into.<br><br>I've heard of on water rowers rowing up to 60km per day. The specific rower I am thinking of later reevalueted the value of meters and stuck to 45k per day. <br><br>There is a "law of diminishing returns" just like one learns in an introduction course in economics. With 20k per day you are probably very close (vertically) to the curve leveling out (or even decreasing) and no further gains to be had from inccreasing kilometrage. <br><br>I don't know if anyone knows that "yes, going from 20k/day to 30k/day will help _your_ performance". I know that I cannot. But, if you have reached a plateau in you training then you will be able to evaluate the different training dosages. If you have not reached a plateau, then you might trick yourself into believing that 60k a day worked wonders for you and continue with this on false believes. (The on water rowing curve might flatten out later but most rowers agree, 60k is too much).<br><br>If this is the first year of doing 20k/day and you know not if you have reached the plateau for this dosage, than perhaps you should just note the results and how you feel in a training diary. <br><br><br>Anyway, just my thoughts.

[[old] Almostflipped]

I just looked at the Concept2 training manual there and I have to ask.....are those anticipated paces for real (as seen on page 15)??? My UT work is considerably slower than what they recommend (around 7-8 seconds) Am I really going too slow on my SS?

[[old] Ian.cox@oracle.com]

A very good question Mr Flipped and one I have been wrestling with for at least a year. <br><br>The answer from C2 is that if you have the right technique you should be able to hold this pace within your heart range.<br><br>However doing this pace at UT2 for me (i have a 6.48 2k time) means my ut2 is 1.57.0 doing that for an hour and entering my times in the world rankings would put me in the top 10%. That is at a stroke rate of 20 -22. So it seems quite a feat to me. I can hold 1.57.0 for half marathon and that puts my in the top 10% however that is at 28 spm and an ave HR of 20bpm higher. However I am a lwt and maybe these are constructed for different body types..<br><br>So the answer my friend is as I have heard from C2. Using the Correct technique you should be able to achieve the splits. However the UT 2 workout is mainly to build an Aerobic base and to prevent overtraining. So therefore the most benefit will be gained by keeping your workout aerobic and in the target heart ranges. Not striving for someone elses.<br><br>My UT2 row is about 10 sec of the pace prescribed. When I follow my hr monitor rate rather than the pace. I have a better workout that I enjoy more and am able to put more into the next workout.

[[old] Almostflipped]

See, I'm looking at these numbers and something occured to me. The numbers appear to make the assumption that HR will increase in a linear fashion with increased wattage. It's been my experience however (based on workouts and articles read) that this is not the case. I'd be curious to hear how they decided these numbers were their standard. Any C2 people reading or monitoring this care to respond? Or anyone with a background in Exercise Phys?

[[old] Xeno]

Hello IAN<br><br>At the Olympic level or any level for that matter it is important to not get into overtraining.<br><br>Today it is easy to test the lactate levels of athletes with a device called the lactate pro.<br><br>Small, user friendly and very accurate. You can find it on the internet and at www.hdosport.com<br><br>If you buy it from HDO you can use my 10% Off discount with is 1624XM2004, you get ten percent and I get ten percent.<br><br>You can monitor your fitness level with a few simple test of your blood lactate. You are NEVER in the dark with that.<br><br>All my best and good luck.<br><br>I look forward to a coaching visit in Redwood City.<br><br>XENO<br>www.gorow.com