Steady state pacing

[hikeplusrow]

As a result of advice received on this forum, I now do far more UT2. The main benefits have been that I'm no longer constantly exhausted, and I'm much fresher for the harder efforts - which I now look forward to. At my age, I don't want to feel permanently ******* out - I mean, really, what's the point?

[hikeplusrow]

As a result of advice received on this forum, I now do far more UT2. The main benefits have been that I'm no longer constantly exhausted, and I'm much fresher for the harder efforts - which I now look forward to. At my age, I don't want to feel permanently ******* out - I mean, really, what's the point?

I would also add that my technique has improved dramatically.

[JaapvanE]

Here come some long boring rows lol.

Yeah, some watch series on Netflix

[JaapvanE]

As a result of advice received on this forum, I now do far more UT2. The main benefits have been that I'm no longer constantly exhausted, and I'm much fresher for the harder efforts - which I now look forward to.

Same here. I had quite some issues with tired joints (knees, elbows, back) when the intensity was too high. A more polarized training allowed them to recover indeed. Made a huge difference.

I would also add that my technique has improved dramatically.

Yeah, those long boring rows do allow a lot of focus on technical details and grinding them in my brain. Fixed a lot of small errors, made me a bit quicker, but above all it removed stress from my back (recovery was just bad) making a session so much more enjoyable.

[Dangerscouse]

The main benefits have been that I'm no longer constantly exhausted, and I'm much fresher for the harder efforts - which I now look forward to.

This is exact reason why UT2 is advised, but it's notable that not everyone has the same response. Good to see that you're able to look forward to harder work.

How much distance do you do for a typical UT2 session? I wonder if we do too long, there's a more easily reached tipping point if the mindset isn't rock solid.

Recovery and enjoyment, imo anyway, are paramount for everything that we do as without them it will all too quickly unravel and become detrimental.

[hikeplusrow]

The main benefits have been that I'm no longer constantly exhausted, and I'm much fresher for the harder efforts - which I now look forward to.

This is exact reason why UT2 is advised, but it's notable that not everyone has the same response. Good to see that you're able to look forward to harder work.

How much distance do you do for a typical UT2 session? I wonder if we do too long, there's a more easily reached tipping point if the mindset isn't rock solid.

Recovery and enjoyment, imo anyway, are paramount for everything that we do as without them it will all too quickly unravel and become detrimental.

Regarding UT2, I'll do anything from 7k - HM, depending on whether I'm targeting recovery or endurance development. I know some use UT3 for recovery, but personally I never do UT3.

[hikeplusrow]

As a result of advice received on this forum, I now do far more UT2. The main benefits have been that I'm no longer constantly exhausted, and I'm much fresher for the harder efforts - which I now look forward to.

Same here. I had quite some issues with tired joints (knees, elbows, back) when the intensity was too high. A more polarized training allowed them to recover indeed. Made a huge difference.

I would also add that my technique has improved dramatically.

Yeah, those long boring rows do allow a lot of focus on technical details and grinding them in my brain. Fixed a lot of small errors, made me a bit quicker, but above all it removed stress from my back (recovery was just bad) making a session so much more enjoyable.

Encouraging than I'm singing from the same hymn sheet as someone who actually knows what they're doing

[jackarabit]

I been doing 30’ in Oxy utilization zone 2 for the VTChallenge: 82-109W range based on 45-60% of my tookay test watts circa 2015. Doesn’t exactly put me on JB’s six

Every year it gets just a little bit harder. I can handle 82-94W av. @ 21spm no sweat but I’m so weak I have to rate 22-3 to even approach 100W av. H R Puff’nStuff, whatya gonna do when it gets tuff?

I have to rest up from a full schedule of “recovery” so I do 3-4 days and take a rest day. I’m confident that I know what I’m doing but it don't make me happy. “. . . like desperadoes waiting for a train.”—Guy Clark, Old No. 1

Wear out or rust out, right? I follow Cameron Buchan’s prescription: “Chop stuff carry stuff.” Wife sez carrying 5 gallon buckets of AC condensate up the cellar stairs is useless donkey work. She’s right about the donkey but not the work.

[jamesg]

I am training 5x per week - typically
(2) intense speed sessions (8x500, 4x1000),
(2) mid range (5x1500m, 4x2000m)
some longer SS if I have time

This looks mostly intermediate, not polarised, and quite a lot. As the race gets closer you'll need to shorten and go faster than race speed.

https://c2forum.com/posting.php?mode=reply&f=3&t=207969

[hikeplusrow]

I am training 5x per week - typically
(2) intense speed sessions (8x500, 4x1000),
(2) mid range (5x1500m, 4x2000m)
some longer SS if I have time

This is looks mostly intermediate, not polarised, and quite a lot. As the race gets closer you'll need to shorten and go faster than race speed.

https://c2forum.com/posting.php?mode=reply&f=3&t=207969

Assuming there are in fact some SS sessions, I'd call this polarised as there are no continuous sessions at UT1 or AT - it's all intervals. Interesting how perceptions differ.

[jamesg]

Polarised to me means no AT at rates 24-28 and 70-80% Test W.

The point about LSS and 20-80% is that once we've trained our stroke by pulling hard for say 60-80 minutes a week, we don't need to pull hard any more. Cells can't grow any faster than hair or nails, so no need for more forcing. All the rest is LSS.

[Cyclingman1]

I am training 5x per week - typically
(2) intense speed sessions (8x500, 4x1000),
(2) mid range (5x1500m, 4x2000m)
some longer SS if I have time
This looks mostly intermediate, not polarised, and quite a lot. As the race gets closer you'll need to shorten and go faster than race speed

This is most definitely faster type training. In fact, I'm wondering how someone can do that. A maybe slower row at some point does not change that.

[dabatey]

It never ceases to amaze me how guys at the gym can get on the erg for pretty much the first time, and, with astonishingly bad form, crank out a 7:30 (or faster) 2k. Strength? Talent? Both?

Definitely strength has a lot more impact in rowing than cycling and obviously than running. It took this skinny guy 6 months to even start to get near 7.30. I could possibly do it now after a couple of years cycling improving my aerobic capacity, but i'd probably still need a run of time to get my 'rowing strength' back up.

[dabatey]

I am training 5x per week - typically
(2) intense speed sessions (8x500, 4x1000),
(2) mid range (5x1500m, 4x2000m)
some longer SS if I have time
This looks mostly intermediate, not polarised, and quite a lot. As the race gets closer you'll need to shorten and go faster than race speed

This is most definitely faster type training. In fact, I'm wondering how someone can do that. A maybe slower row at some point does not change that.

That to me looks like 4 hard interval sessions per week. Which in my book can only mean that he must be tiring himself too much to be really pushing himself to the max on those interval sessions. It would be mentally impossible for me never mind physically.

[hikeplusrow]

I am training 5x per week - typically
(2) intense speed sessions (8x500, 4x1000),
(2) mid range (5x1500m, 4x2000m)
some longer SS if I have time
This looks mostly intermediate, not polarised, and quite a lot. As the race gets closer you'll need to shorten and go faster than race speed

This is most definitely faster type training. In fact, I'm wondering how someone can do that. A maybe slower row at some point does not change that.

That to me looks like 4 hard interval sessions per week. Which in my book can only mean that he must be tiring himself too much to be really pushing himself to the max on those interval sessions. It would be mentally impossible for me never mind physically.

Yes, assuming the intervals are being being done at TR/AN, that's a lot of work - too rich for my blood. Some people do AT, or even UT1, in an interval format - I don't know if that's the case here?