What Spm?

[[old] ja34]

Most of my training is done between 19-23 SPM for 40 or so minutes a day. I know this is beneficial for general CV fitness but will this sort of training at low SPM help reduce my 2k time? If not then what sort of exercises will benefit CV fitness and 2k times?<br /><br />For some reason i find that if the resistance is set to about 8 then it is easier to maintain a low split/500 than it is on a resistance setting of 5 or 6. When doing HM's I found there was a difference of about 4 mins between a resistance setting on 8 and 5. Is there something that I'm not doing right? <br /><br />Any help appreciated.<br /><br />Jim<br />

[[old] jamesg]

The standard theory of everything (see Interactive) says that for a good 2k we need lots of CV work (because 2k is a long way) and also have to do some short sharp stuff (because it's not so long we can't go fast). Aka intervals. <br /><br />The idea seems to be to train everything more or less separately (technique, endurance, threshold etc) then on the big day you put everything together and get a result you could never have got before.<br /><br />Drag: we all have our own ideal df, presumably depending on height, weight, technique, strength. I'd guess damper 8 (IF big IF the fan is clean, DF maybe 180?), which leads to the flywheel being slow at the catch, would favour those who are short and very strong and can pull a quick hard stroke with a short recovery time. C2 recommends 130 I believe.<br /><br />

[[old] John Rupp]

Aim for 35-40+ spm for the 2k.

[[old] ja34]

<!--QuoteBegin-John Rupp+Feb 10 2005, 04:31 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Feb 10 2005, 04:31 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Aim for 35-40+ spm for the 2k. <br /> </td></tr></table><br /><br /><br />On the same damper setting as when I train or should I lower it for races?<br /><br />Jim

[[old] David Speed]

Go with very much the same df between training and races.<br /><br />I'll do the long, stroke limited sessions at about 120df, and I'll race at 125. For the short intervals (1min or 250m), then I <i>might</i> raise it to 130.<br /><br />Just the way I choose to play it, though.