Sub 6:30 by October. Training advice

[hjs]

Don't overthink and follow the advice above and you will be fine. Your training has been really good so you have got the base fitness and strength.

Indeed, on the limited volume overtraining is very unlikely. Keep training pretty hard, do a test 2k 2 weeks before the race, and use the last 10 days to get fresh and sharp.

[Citroen]

I assume Lindsay means AT (Anaerobic Threshold) but I might be wrong. I haven't heard of AN

'Tis the same thing - just a different abbreviation.

ANerobic threshold

[NavigationHazard]

In the old C2 UK Interactive Programme, AN stood for something like 'maximum ANerobic contribution'. That is, the effort was as hard as you could drive yourself on short prescribed intervals and was supposed to be faster than 2k pace. A typical AN workout in the Programme was 8 x 1.5' AN, with the rest between intervals equal to the work duration.

See for example this from my files:

[JimS]

Okay.

I think the AN session is then pretty similar to my 8 x 500 with 2:20 rest. Although my rest is a little longer than equal.

Certainly close enough not to feel the need to mess around.

[jackarabit]

My abused and greasy copy of Nav’s zone chart taken from the ISS IPs. The recommended warmup for AN work is 15-20’ cf. to 10-12’ for Anaerobic Threshold work. 45-90” intervals @ >100% 2k watts are definitely not at the threshold of lactate accretion or acidosis but at the ceiling!

[lindsayh]

I assume Lindsay means AT (Anaerobic Threshold) but I might be wrong. I haven't heard of AN

(Disclaimer - I am not an exercise physiologist) and my C2 guide is not sweat stained like jacks
Sorry to have created more heat than light but I was referring to the training zones described in the C2 Training Guide around which the Interactive Plans are built. AT is definitely not AN. AT is once your heart rate gets to the top of UT1 and is rising - you then move in to Oxygen Transport zone on the way to anerobic range. You need to get seriously anerobic for maybe 20% of your training according to the experts and of course that matches what you need for the full on 2km. Close to racing the IPlans increase the amount of anerobic training and reduce aerobic volume. There are some really well sorted scientific reasons for it.

the Free Spirits IRC have a nice tool to help with bands:
http://freespir.s409.sureserver.com/for ... calculator

I found it best to use heart rate caps for the cardio long steady pieces and %watts for getting to 2k target pace and above mainly with shorter interval work. It's best to try to avoid spending a lot of time in the TR (called the "grey zone" by some and a black hole by others) - it is just a step on the way through to AN most of the time.

This is part of the rationale for AN training:
https://peakcentre.wordpress.com/2009/0 ... rformance/

This is from the training guide:

Training Bands
Training heart rates are divided into five bands, determined by the RHR, MHR, aerobic threshold and
anaerobic threshold. The five training bands can be divided into aerobic and anaerobic. The aerobic bands,
utilisation training 2 (UT2) and utilisation training 1 (UT1), rely solely on the aerobic system and form the
foundation of most training programmes. In these bands the main fuels are carbohydrate and fat, the
percentage of each is dependant on the length of the exercise period. The anaerobic bands, anaerobic
threshold (AT), oxygen transport (TR), and anaerobic (AN) combine the full output of the aerobic system
with varying input from the anaerobic system. The fuel for these bands is carbohydrate.

[lindsayh]

Week 7 and 8 like that. Week 9 tapering.
That plus make sure i get enough sleep.

Jim this might put the taper into context from the training guide:

For seven to ten days prior to an important competition you should taper off your training. Some people
think that to reduce training doses at this time will lead to a loss of fitness but this is not true. Training is a
combination of overload and super-compensation. This means that during exercise the body is brought to
the point of exhaustion and, during the recovery period, the body recuperates to a point of greater capacity
than before. The super-compensation period lasts for seven to ten days after the end of a training regime
and so any fears of a loss of condition are groundless. The best use of this time is to focus on race
strategy, getting the pre-race warm-up right, and polishing up technique. It is important to avoid the build
up of lactic acid close to competition. The longest single piece of high intensity work should not exceed 90
seconds. A couple of these at the beginning of the final week should be okay, cutting back to bursts of 30
seconds in the days immediately preceding competition. If preparing for a 2,000m race, we recommend
that the total number of hard strokes during the whole of the tapering period should not exceed 300.

[Dangerscouse]

I assume Lindsay means AT (Anaerobic Threshold) but I might be wrong. I haven't heard of AN

(Disclaimer - I am not an exercise physiologist) and my C2 guide is not sweat stained like jacks
Sorry to have created more heat than light but I was referring to the training zones described in the C2 Training Guide around which the Interactive Plans are built. AT is definitely not AN. AT is once your heart rate gets to the top of UT1 and is rising - you then move in to Oxygen Transport zone on the way to anerobic range. You need to get seriously anerobic for maybe 20% of your training according to the experts and of course that matches what you need for the full on 2km. Close to racing the IPlans increase the amount of anerobic training and reduce aerobic volume. There are some really well sorted scientific reasons for it.

the Free Spirits IRC have a nice tool to help with bands:
http://freespir.s409.sureserver.com/for ... calculator

I found it best to use heart rate caps for the cardio long steady pieces and %watts for getting to 2k target pace and above mainly with shorter interval work. It's best to try to avoid spending a lot of time in the TR (called the "grey zone" by some and a black hole by others) - it is just a step on the way through to AN most of the time.

This is part of the rationale for AN training:
https://peakcentre.wordpress.com/2009/0 ... rformance/

This is from the training guide:

Training Bands
Training heart rates are divided into five bands, determined by the RHR, MHR, aerobic threshold and
anaerobic threshold. The five training bands can be divided into aerobic and anaerobic. The aerobic bands,
utilisation training 2 (UT2) and utilisation training 1 (UT1), rely solely on the aerobic system and form the
foundation of most training programmes. In these bands the main fuels are carbohydrate and fat, the
percentage of each is dependant on the length of the exercise period. The anaerobic bands, anaerobic
threshold (AT), oxygen transport (TR), and anaerobic (AN) combine the full output of the aerobic system
with varying input from the anaerobic system. The fuel for these bands is carbohydrate.

Hahahaha, it was partly my fault for being ignorant to when the dial goes to 11

[jackarabit]

Dangerscouse writes:

Hahahaha, it was partly my fault for being ignorant to when the dial goes to 11

You can stop digging, Stu. Doug took his grave to 6’ deep in a single post!

[JimS]

Some interesting stuff in the last few posts. Especially the peak power training article.

That all said, now I have the theory a bit better. What does this look like in practice for the last week?

[lindsayh]

Some interesting stuff in the last few posts. Especially the peak power training article.
That all said, now I have the theory a bit better. What does this look like in practice for the last week?

Jim the last few weeks according to IP has one UT1 type session and then a number of shorter interval sessions going to TR and AN as described earlier in this thread. For racing on the sunday 27 I would do 5 sessions the week before race week and then probably four in the last week with the last short sharp one on Thursday.

[jackarabit]

JimS wrote:

What does this look like in practice for the last week?

THIS—>

Jim I would vote for starting to drop the volume back a bit too - the interactive plan certainly suggests that n the last 3 weeks before the race with the taper starting 7/10 days out. I followed it pretty closely in the lead up to Boston in '17 and it felt pretty right. This is what is suggested for the last 4 weeks (of 26 - the MHL is medium heavy light):

23 M 2x16’UT1 6x1’AN 3x3’TR 3x10’AT 3x5’TR
24 H 2x18’UT1 8x45sAN 4x3’TR 3x12’AT 3x6’TR
25 L 2x15UT1 6x1.5’AN 2x5’TR 2x8’AT 4x2’TR
26 25’UT2 1x3’TR 3x1.5’AN 3x45s AN RACE

See below full 26 wk, 2k prep schedule specific to rowers classified as “fit” and excerpted by Lindsay (page 5 this thread):



This and the entire Holy Writ of erg training from a few decades back is still available in pdf format @:

http://www.rathburn.net/rowing/training ... ridged.pdf
or
http://www.redking.me.uk/sport/rowing/t ... ing_v2.pdf

After your race, you may want to look deeper into this erg classic [Concept 2 Indoor Training Guide, Version 2]. Neither site secure but when did that ever stop the pursuit of knowledge?

[JimS]

Okay. Plan for final week.

Sunday (today): rest
Mon: 30 mins x 1:52 (UT2)
Tue: 1 x 3 mins x 1:37 (TR)
Wed: weight circuit (reduced volume)
Thu: 2 x 8 mins x 1:47 (UT1)
Fri: 3 x 1.5 mins x 1:35 (or faster)
Sat: 3 x 45 seconds x 1:35 (or faster)

Plus longer warm up and warm down. Will also use Friday and Saturday to practice my starts.

Slightly concerned this is too little work. But im gonna follow the system.

[lindsayh]

Plus longer warm up and warm down. Will also use Friday and Saturday to practice my starts.
Slightly concerned this is too little work. But im gonna follow the system.

Jim it looks good to me - I had the same feeling during the Boston plans but stuck with the science. I think you have it right and just think positive thoughts about the last months of training which have been spot on IMO.

The super-compensation period lasts for seven to ten days after the end of a training regime and so any fears of a loss of condition are groundless. The best use of this time is to focus on race strategy, getting the pre-race warm-up right, and polishing up technique.

The super compensation thing is what convinced me. Best of luck on Sunday - it will be what it will be but I reckon it's all looking good. It would be great if we could all be in the same room at the same time but the multi venue approach definitely increases participation a lot.

[Dangerscouse]

Jim it looks good to me - I had the same feeling during the Boston plans but stuck with the science. I think you have it right and just think positive thoughts about the last months of training which have been spot on IMO.

Agreed, you're on course for a great result Jim.