Question For Xeno

[[old] H_2O]

Xeno,<br /><br />You mentioned that your training looked something like this:<br /><br />1K hard, full recovery, 500 hard or<br />1K hard, full recovery, 1K hard<br /><br />then several days of steady state rowing<br /><br />then repeat the cycle.<br /><br />What pace was the stready state at?<br />Close to AT or comfortably below it?<br /><br />What pace were the hard 1Ks and 500s at in relation to 2K pace?

[[old] Xeno]

<!--QuoteBegin-H_2O+Dec 9 2005, 08:24 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(H_2O @ Dec 9 2005, 08:24 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Xeno,<br /><br />You mentioned that your training looked something like this:<br /><br />1K hard, full recovery, 500 hard    or<br />1K hard, full recovery, 1K hard<br /><br />then several days of steady state rowing<br /><br />then repeat the cycle.<br /><br />What pace was the stready state at?<br />Close to AT or comfortably below it?<br /><br />What pace were the hard 1Ks and 500s at in relation to 2K pace? <br /> </td></tr></table><br />The miles are rowed at 1.4 mmol of lactic acid (my personal mmol level). People with slightly less aerobic capacity may need to push the lactate a little higher, around 2.2 mmol, to get a cardio workout. Over time the lactate levels and the power efficiency, respectively go down and up.<br />Depending on how soon a 2K race is, the intensity is slightly adjusted for the different pieces. If on a given day we do 2X 1K, we NEVER pushed both pieces at 100+% of the gold medal standart time (taking into consideration wind and current). The coach would not give us a specific time to row but it was explained whether we rowed the middle thousand or either beginning or end of a race. If we are scheduled to do 100%+ for a 1K we would do only one, usually 105-106% in ideal conditions AND we would handicap race different boats. A women's double scull gets a ten second head start for a 2k, and my job was to catch them at the line.<br />Let me know if this helped you further.<br />XENO

[[old] Xeno]

I did not mention the the stroke rate:<br /><br />When those race pieces are done they are performed at stroke rates that are identical to race pace stroke rates. When going above 100% of the gold medal standart time the stroke rate is higher than race pace.<br /><br />In the end training for 2K sprint races is not an obscure art. The issue is that some nations know how to train at the right level , some others over train their athletes, etc.<br /><br />XENO

[[old] H_2O]

Thanks, this is very helpful.<br /><br />I got the wrong impression that you did not do anything but LSD (long slow distance) rowing plus the speedwork above.<br />But I found another of your posts where you spoke of threshold training such as<br /><br />3 times 7 mins maximum pace at stroke rates such as 22, 24, 26<br />or<br />a pyramind 19 mins stroke rate from 18 - 26 and back down.<br /><br />Did you always maintain the same blade pressure at all stroke rates?<br />Was the blade pressure reduced in the LSD work or do you feel it is important to keep the blade pressure the same for all workouts and control the intensity through the stroke rate only ie.<br />do you also believe in the importance of keeping the SPI high at all workouts including the LSD ones?<br /><br />In summary we know of the following workouts you did:<br />[a] LSD (70 -100 mins 1.2 mmol, should be 2.2 mmol for less well trained people).<br /> The speedwork above<br />[c] Threshold training such as 3 times 7 mins max at stroke rates 22, 24, 26.<br /><br />Can you reveal some other important workouts to us?<br /><br />Thanks

[[old] H_2O]

Trying to get Xeno's attention.

[[old] Xeno]

Hi H2O<br /><br />The 3X7' would be full power no regard for heart rate governed by stroke rate.<br />The 3x19' or 2X29 minute pyramides no regard for heart rate, but I understood not to tear myself apart since I had to do two or three. This one is more of a cadence training.<br />The long distance workouts are governed by heart rate and a stroke rate 21 (personal best efficiency which can be slightly different for other crews)<br />No matter what workout we did we always looked to maximize torque, in other words maximum speed/boat glide between strokes.<br />There is also the 15"on and 15"off workouts to train high stroke rate movements. Marty picked this type of training from Kayak training. The beauty of this type of intensity is that you never go into high lactate levels, yet you have the possibility to finish the workout with a whole bunch of hard strokes.<br />Nowadays at the Iron Oarsman I do shorter interval training such as: 20"on20"off for one minute, then a minute paddle and so on. Or another one is 40"on, 40"off, 20"on, 20"off, and so on. This type of training is not there to make you an Olympian but to make indoor rowing fun.<br /><br /><br />I hope this gets your farther.<br /><br /><br />Where are you from, how old are you, and what aspiration do you have?

[[old] H_2O]

<!--QuoteBegin-Xeno+Dec 11 2005, 09:13 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Dec 11 2005, 09:13 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi H2O,....<br /><br />Where are you from, how old are you, and what aspiration do you have? <br /> </td></tr></table><br /><br />I am from Vienna Austria, age 47, 6 feet 4 inches 230 lbs (the only fat rower).<br />Short term I want to set a good time for 2K at the Austrian championships,<br />January 29.<br /><br />My shape has deteriorated badly recently (from 16:47 5K, 17077 hour and 2:39 marathon) to the point that I have problems rowing continuously for one hour<br />(regardless of pace) and can tolerate very little speedwork.<br /><br />I can do at most 2 times 1K at 1:35 with full rest. I would be very reluctant to <br />try 4 times 1K with limited rest. Today I did 3 times 7 mins maximal effort with stroke rates 23, 25, 26 with full recovery. This was very hard.<br /><br />My plan is now to row easily (1:54 - 1:56, spm 21) for 60 -90 mins every other day. In between alternate the 3 times 7 min workout and 2 times 1K at 1:35.<br />spm 32.<br /><br />Hopefully it will amount to a 6:25 2K.<br /><br />After these championships the aspirations are improvements over all distances from 2K to the FM.<br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />

[[old] Xeno]

<!--QuoteBegin-H_2O+Dec 11 2005, 08:05 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(H_2O @ Dec 11 2005, 08:05 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Xeno+Dec 11 2005, 09:13 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Dec 11 2005, 09:13 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi H2O,....<br /><br />Where are you from, how old are you, and what aspiration do you have? <br /> </td></tr></table><br /><br />I am from Vienna Austria, age 47, 6 feet 4 inches 230 lbs (the only fat rower).<br />Short term I want to set a good time for 2K at the Austrian championships,<br />January 29.<br /><br />My shape has deteriorated badly recently (from 16:47 5K, 17077 hour and 2:39 marathon) to the point that I have problems rowing continuously for one hour<br />(regardless of pace) and can tolerate very little speedwork.<br /><br />I can do at most 2 times 1K at 1:35 with full rest. I would be very reluctant to <br />try 4 times 1K with limited rest. Today I did 3 times 7 mins maximal effort with stroke rates 23, 25, 26 with full recovery. This was very hard.<br /><br />My plan is now to row easily (1:54 - 1:56, spm 21) for 60 -90 mins every other day. In between alternate the 3 times 7 min workout and 2 times 1K at 1:35.<br />spm 32.<br /><br />Hopefully it will amount to a 6:25 2K.<br /><br />After these championships the aspirations are improvements over all distances from 2K to the FM. <br /> </td></tr></table><br />Good job.<br />Nice to learn where you are from.<br />When you are on the ergo, break down the long distance row in 15 or 20 minute slices with a minute of hydration, quick stand up etc.<br />You will get the job done.<br />XENO

[[old] george nz]

<!--QuoteBegin-H_2O+Dec 12 2005, 04:05 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(H_2O @ Dec 12 2005, 04:05 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I am from Vienna Austria, age 47, 6 feet 4 inches 230 lbs (the only fat rower).<br /> </td></tr></table><br /><br />Hi H_20,<br /><br />I am 47 and about 6'5" and probably about 231 - 233lbs (105kg). I assume when you say you are 'the only fat rower' you are joking because unless our body types are very different I know I would not consider myself even overweight given height and age <br /><br />I would imagine that given a lot of hard work I might shed another 10lbs but that would be pretty lean at 220lbs (100kg)<br /><br />George

[[old] H_2O]

<!--QuoteBegin-george nz+Dec 12 2005, 01:37 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Dec 12 2005, 01:37 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-H_2O+Dec 12 2005, 04:05 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(H_2O @ Dec 12 2005, 04:05 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I am from Vienna Austria, age 47, 6 feet 4 inches 230 lbs (the only fat rower).<br /> </td></tr></table><br /><br />Hi H_20,<br /><br />I assume when you say you are 'the only fat rower' you are joking....<br /> <br /> </td></tr></table><br /><br />I really am about 15 lbs overweight.<br />Very bad eating habits.<br />

[[old] eannamac]

<!--QuoteBegin-H_2O+Dec 12 2005, 11:32 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(H_2O @ Dec 12 2005, 11:32 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-george nz+Dec 12 2005, 01:37 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Dec 12 2005, 01:37 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-H_2O+Dec 12 2005, 04:05 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(H_2O @ Dec 12 2005, 04:05 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I am from Vienna Austria, age 47, 6 feet 4 inches 230 lbs (the only fat rower).<br /> </td></tr></table><br /><br />Hi H_20,<br /><br />I assume when you say you are 'the only fat rower' you are joking....<br /> <br /> </td></tr></table><br /><br />I really am about 15 lbs overweight.<br />Very bad eating habits. <br /> </td></tr></table><br /><br />Dude, I weigh practically the same as you, it's just that I am 6 inches shorter than you at (almost) 5' 10" - so if you're fat where does that leave me ??? <br /><br />I know I sound like I am virtually ball-shaped, but I do have a heavy build, 48" chest, big shoulders, massive thighs - but yes I am carrying flab. And it's all around my middle.<br /><br />I think I know where you are coming from on the endurance/speed work, all I can say is hang in there buddy and keep going. It's going to hurt, but Xeno's tip of doing it in sections is really good. I can do a 15K row with reasonable times if i chop it into 3x5K, if I sit down and try do 15K straight it almost seems to be too big, however is smaller chunks it really is manageable.