What Training Have You Done Today?

[Dangerscouse]

My entry is for "Training effort of the day."

Total right knee replacement 18 days ago. It's been a bitch. Tourniquet produced massive swelling and pain. Thank God for 10 mg oxycodone.
Got on erg a few days ago [just barely]: 1K, virtually no ROM. Swelling starting to recede.

Fast forward to today. 5K @2:13.6. [2K: 2:17.4; 3K: 2:11]. Relevant data: DF: 124. SPM: 32. Age 78, near 79. ROM: maybe 2/3 slide: short of chain housing by ~18 in. Not sure how I'm doing relatively speaking. There no TKR rankings. Definitely fatiguing.

No formal PT program. Plan on adding spin bike, half squats, leg extensions, etc.

I occasionally see TKR postings, though most lack detail. One dude, Sir P, claims 19:00 5K 4 months after surgery. Nice goal.

You're nearly 79 and 18 days post surgery. Just getting on the erg at all shows you're doing very well, but doing this result is excellent

[Dangerscouse]

Digestive issues are always making things worse. Luckily, I have my digestion fully in check since I had my issues. Nonetheless, I make sure not to eat for at least 3-4h - best case 5h - before doing anything movement related, even if it's not hard stuff.

I've generally got it under control, but as it's wheat that I've got an issue with, when eating out it can be quite easy to inadvertently have it, or just not have the will power to avoid it as it's so convenient.

[Sakly]

Digestive issues are always making things worse. Luckily, I have my digestion fully in check since I had my issues. Nonetheless, I make sure not to eat for at least 3-4h - best case 5h - before doing anything movement related, even if it's not hard stuff.

I've generally got it under control, but as it's wheat that I've got an issue with, when eating out it can be quite easy to inadvertently have it, or just not have the will power to avoid it as it's so convenient.

I quit wheat completely, mostly all grains. Only three thin slices of crisp bread in the morning for my hard boiled eggs, that's it.
Ditched some other stuff as well.
It doesn't take me any willpower, as all other stuff I'm eating is tasting very good and I know I won't have any issues. Knowing the upcoming issues, when eating some crap is enough for me to skip such things, regardless how good they taste. It's not worth it (for me).

[PleaseLockIn]

Started the Pete Plan 5k today to get 1:59 30r20 in two months and make my university tryouts. The BPP calls for 24 weeks to get ready for the Pete Plan or Pete Plan 5k, but I decided to skip 19 weeks of training to do the full Pete Plan.

Pete Marston's original idea was the 24-week BPP to transition novices into full plans. But here hopefully I can prove to myself I do not need that.

People here tell newbies not to jump directly into the Pete Plan, to fully do the BPP first... and comfortably be able to row 5k before even doing the BPP. But is this necessary?

https://www.concept2.com/training/plans ... 6j1q3sq6dE
Technically if one rows long enough for 40 minutes, does the intervals quickly enough, one can jump directly to the Pete Plan.

Anyways - Week 1 Day 1 of Pete Plan 5k [10k+ steady]

10065 m in ~46:53, r18. My goal was simple - hold 10k at SS, which I successfully managed sub 2:20. At the end I could say 3-4 sentences, which was less intense than my BPP SS. However I plan to go much harder in the intervals.

Paul's Law would state I would be holding 2:20.7 for 10k at the same intensity, so I surprised myself. My aerobic engine is developing fast!
If this steady state pace -20 to -25 is my max 2k then my max 2k is anywhere from 1:54.9 to 1:59.9 splits. (But probably closer to the higher split).

This was my first time doing something 10k+, and I did it at SS pace (about UT2 more or less).

I went slightly faster than average pace at the end then measured my heart rate some seconds immediately after stopping the row while trying to push harder with my legs to keep heart rate up. 24 beats in 10 seconds, or 144 bpm. I suppose at the end my HR was ~150, and when i finished warming up to the pace it was ~130.

My resting heart rate was 48-49 a week or two ago. I don't know what my max heart rate is, but if I push myself very hard in the 12x500 1R I could get close. 200? 210? 220? I would need very loud blaring music to motivate myself. if necessary I could close my eyes and just keep rowing as fast as possible in the last interval.

Studying for finals today. Calisthenics with dips, and a little jogging. However, not a full callisthenics session so I can recover for the intervals.

I plan to erg 50k in six days this week with one rest day on Sunday.

Tomorrow: 12*500m 1R! I can at least go sub 2:10, perhaps sub 2:05? I will try to get the speed first, hopefully in a few weeks time I can get to 2:00 or faster.

If I have enough energy i would replace an interval with a 1:59.x r20 interval at that same distance and hang on for dear life. Slowly i will replace more intervals with this. This would help me bridge to 1:59.x 30r20...

2:19.9 seems like a decent SS pace for longer sessions. I finally have an OK base... but still, there are many strong rowers holding sub-2:00 10k+ as their UT2 pace...

[Sakly]

10min warmup low rate with strong strokes and two bursts at ca. target pace.
Team Oarsome challenge, 10x1min on/off.
I only did such session once, for 30 intervals averaging 1:36.6 or something, so I thought sub 1:33 should definitely be possible for a third of this session. Two very strong team mates went sub 1:31, so my strategy was: go sub 1:31 as long as possible
Set DF a little bit higher to 140, to compensate for missing length

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
10:00.0	3,266m	1:31.8	452	1854	36
1:00.0	330m	1:30.9	466	1903	36
1:00.0	331m	1:30.6	470	1917	36
1:00.0	330m	1:30.9	466	1903	36
1:00.0	329m	1:31.1	462	1888	36
1:00.0	326m	1:32.0	449	1845	35
1:00.0	325m	1:32.3	445	1831	36
1:00.0	327m	1:31.7	453	1859	37
1:00.0	321m	1:33.4	429	1775	36
1:00.0	323m	1:32.8	437	1803	37
1:00.0	323m	1:32.8	437	1803	39

It went well for the first few, but then my legs started to remind me of being cautious, if I want to get to the end
Last one was a torture, but I survived
15min cooldown.

[Kerry1960]

Another 5k training run today. RPE 8.5. Really need to get rate up to 25-26 or higher to challenge PB. No sprint finish today, save that for TT. Can't row for next 2 days due to other commitments so may try something faster towards the end of the week.

Time Meters Pace Watts Cal/Hr S/M
20:41.8 5,000m 2:04.1 183 929 24
4:12.3 1,000m 2:06.1 174 900 24
4:10.5 2,000m 2:05.2 178 913 24
4:08.7 3,000m 2:04.3 182 926 24
4:07.6 4,000m 2:03.8 184 934 24
4:02.6 5,000m 2:01.3 196 974 25

[jcross485]

@Dangerscouse @ Sakly - I'm in the same boat where as I've gotten a bit older, my digestive system seems to be more sensitive than it used to be.

In my 20's, I was able to go and do a full blown squat and deadlift session an hour after eating a full meal with zero issues; in fact, I seemed to prefer training on a pretty full stomach. My diet was pretty clean and free of foods that typically caused issues though - mostly eating either lean beef or chicken for protein with some whey isolate from time to time, basmati rice or potatoes for carbs, and fats would be what was naturally occurring or just small amounts of olive oil, avocado, a bit of cheese.

In my early to mid 30's, I changed to eating relatively modest amounts of protein / fat before training and backloading the remainder of my calories over the rest of the day and that seemed to work. I cut my carbs back from what I was doing before and increased my fats but still ate a bit of both, typically just varied based on the time I trained and the volume of training. Pretty similar foods overall but added in more eggs.

Now as I am approaching 40 in a few months, I much prefer training fasted in the morning or with as much time as possible after my last meal (~4-6 hours). I just don't like having the feeling of food in my stomach anymore. I have an appetite and never have an issue with eating but prefer feeling "lighter" when training. My diet has morphed further into something that is pretty low carb; I wouldn't call it keto per se as I don't measure blood ketones but I would not be surprised if I was in ketosis. Generally diet is eggs and cheese, beef or other red meat, some sausage from time to time, some fish from time to time, a bit of vegetables from time to time, and a little bit if fruit or potatoes if I'm really craving carbs or had a hard training session or am in the middle of quite a bit of volume. Most foods are cooked in either a bit of butter, tallow, or coocnut oil, and I will have some avocado on the side as well. I don't seem to be able to get away with eating what I used to from a quantity or volume standpoint but my eating now is a bit more dense so I am still getting calories.

[jcross485]

12/7 (am): Incline Treadmill Walk; 60:00, 3.0mph, 15% incline, 10kg vest.

12/7 (pm): Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 60:00.

12/8: No training. Finally traveled home; very early morning flight but with flight time and time change, I was home mid morning. Both boys had plans laid out for the day and nowhere in those plans were me training in the garage, something I gladly accepted. I still had about 7 hours last week, not a bad week of training.

This week is going to be a bit more of a transition / prep week before truly kicking off getting back on the erg.

Tuesday / Wednesday I need to travel again for work but am going to take my erg with me on the road; unfortunately will not be able to deadlift (I guess I could try and pack a bar and plates but that is more cumbersome than the erg) so will do strength work as I can. Friday morning I have my bi-annual blood work which I pushed off a bit until I get home; typically I am not keen on training after blood work, especially endurance work, so I might just fit in a short strength session in the afternoon. We also have a bunch of stuff going on at home as well that I need to be present for around work.

That said, training will likely be back to around my normal amount of about 6 hours per week but I will focus less on total time and more on the actual quality.

One of the things I did well with all the time I was traveling the last few months was getting in a lot of training. That said, it was not really specific to my own personal goals, rather it was general training to maintain strength and fitness (with mini0goals set within the modified training). Now that I can get back to training more specifically for personal goals, the training will become a bit more specific and I need to get away from a volume first mindset and into a "what is this doing to get me closer to my goal" mindset. The amount I did train over the last few months should have set me up nicely for the next few but I will also need to be patient over a week or two with getting back into the swing of things.

[Dangerscouse]

@Dangerscouse @ Sakly - I'm in the same boat where as I've gotten a bit older, my digestive system seems to be more sensitive than it used to be.

The joys of getting older. I must have suffered from 'leaky gut' at some point, probably due to stress, so (I assume) as I used to constantly eat wheat products, it's now identified it as something to react to.

I definitely have seen a change over the years generally too, but I've also noticed lots of other changes so I guess there's no reason why my digestion should be excluded

[iain]

Started the Pete Plan 5k today to get 1:59 30r20 in two months and make my university tryouts. The BPP calls for 24 weeks to get ready for the Pete Plan or Pete Plan 5k, but I decided to skip 19 weeks of training to do the full Pete Plan.

People here tell newbies not to jump directly into the Pete Plan, to fully do the BPP first... and comfortably be able to row 5k before even doing the BPP. But is this necessary?

10065 m in ~46:53, r18. My goal was simple - hold 10k at SS, which I successfully managed sub 2:20. At the end I could say 3-4 sentences, which was less intense than my BPP SS. However I plan to go much harder in the intervals.

The issue is mentally being prepared to row for 10k. Most people row 500m or so, hence need to caution that 5k necessary, although as you can start at 3 day week, it doesn't have to be that easy, just not feel like a huge issue. If people slow down that should be achievable for most relatively quickly. Definitely not a great idea if technique poor, but 24 weeks is excessive to improve stroke IMHO. But great start.

Paul's Law would state I would be holding 2:20.7 for 10k at the same intensity, so I surprised myself. My aerobic engine is developing fast!
If this steady state pace -20 to -25 is my max 2k then my max 2k is anywhere from 1:54.9 to 1:59.9 splits. (But probably closer to the higher split).

My resting heart rate was 48-49 a week or two ago. I don't know what my max heart rate is, but if I push myself very hard in the 12x500 1R I could get close. 200? 210? 220? I would need very loud blaring music to motivate myself. if necessary I could close my eyes and just keep rowing as fast as possible in the last interval.

I plan to erg 50k in six days this week with one rest day on Sunday.

Paul's Law is telling you what is possible, as SS pace not related directly or consistently with TT pace, not sure how you determined this. Especially as SS for the Mafetone crowd is wholly different from Pete's idea (UT1). I wouldn't worry about HR. The connections are approximate in any event, with the inaccuracy of taking while it is dropping I don't think it is worth the effort. After a full in 500 my HR only starts to decline after 15S or so, very different from SS when it drops rapidly although much slower around the thresholds. 5k Plan should be higher than 50k unless you exclude W/Up & C/D. You can get away without for the SS or perhaps starting UT2 and accelerating to UT1, but intervals should have at least some warm up, preferably to get sweating and out of breath.

Tomorrow: 12*500m 1R! I can at least go sub 2:10, perhaps sub 2:05? I will try to get the speed first, hopefully in a few weeks time I can get to 2:00 or faster.

The intention is to do at 5k pace. There is a big difference of 1' rest rather than 2' (at least for me), so if you don't feel fairly fresh after 3 you need to slow a bit. Remember this is the lead in and you will soon be doing 750s and even 1ks at this pace, so don't rush it.

If I have enough energy i would replace an interval with a 1:59.x r20 interval at that same distance and hang on for dear life. Slowly i will replace more intervals with this. This would help me bridge to 1:59.x 30r20...

2:19.9 seems like a decent SS pace for longer sessions. I finally have an OK base...

Your choice whether you try and do 1 at sub 2', but I would say you would be better to do more at R20 but a faster pace, maybe 2:08 to start and go faster over the last 4 if you feel you can sustain it and all out in the last one (and at R20 for 500 all out means max power with a reasonable stroke on every stroke!).

Good luck.

[p_b82]

Really didn't feel like doing anything today, but sat myself down and decided on some low rate stuff. -something better than nothing and all that.

got moving and then decided to push the wmin starting at the ~4min point; kept ramping it up to ~240. total time ended up a few seconds off my first 2k nearly 2 years ago for this unoffical/unplanned 2k & it most def felt easier - legs and back felt good throughout. Lungs less so at the end.

Time Meters Pace Watts Cal/Hr S/M
8:21.2 2,016m 2:04.3 182 927 22
5:00.0 1,161m 2:09.1 162 858 22
8:21.2 856m 1:57.5 216 1042 22

5 mins lower and slower - felt fairly relaxed
Time Meters Pace Watts Cal/Hr S/M
5:02.5 1,132m 2:13.6 147 804 19

then a final 7 mins

Time Meters Pace Watts Cal/Hr S/M
7:06.6 1,572m 2:15.6 140 782 18
5:00.0 1,097m 2:16.7 137 771 19
7:06.6 476m 2:12.9 149 812 18

[Cyclingman1]

One more post-TKR rehab. A little better at day 19 after. 5750, 25min, @2:10.4. Lst 20': @2:08.3, 165W, 33 SPM.

If and when I hit 2:00 for 5K, I'll note it here. Meanwhile, pretty OK with early row efforts. Doc said wait a month. Me: Yeah, right.

Quite a ways to go. Next goal: climbing stairs. Not even close now. Projecting weight up a lot tougher than along a rail.

Any one have relevant TKR experience?

[jcross485]

The joys of getting older. I must have suffered from 'leaky gut' at some point, probably due to stress, so (I assume) as I used to constantly eat wheat products, it's now identified it as something to react to.

I definitely have seen a change over the years generally too, but I've also noticed lots of other changes so I guess there's no reason why my digestion should be excluded

I agree with all. While I don't tend to eat many carbs and lean heavily on protein and fat, the one thing I can see pretty clearly is that the fewer ingredients there are, the better things seem to sit with me. I have no problem having heavier carb meals, provided they are certain carbs. I can have an all you can eat sushi meal with my older son and as long as I'm not getting rolls with a lot of cooked / fried ingredients and stay away from sauces, I seem to be fine. When my wife makes homemade pasta with a certain type of organic unenriched flour, I am fine; pre-made pasta and I am a bloated mess. I seem to be able to digest pretty well unlimited potatoes, fruit, vegetables, etc. provided I keep total fiber in check.

[jcross485]

12/9 - 10k erg, Deadlifts.

Quick 10k session to get back on the erg after a month away. Humbling yet motivating at the same time. Humbling in the sense that the metrics were not near what I would like them to be; I would like to see HR's at least 10bpm lower for this effort but I know that my base fitness is there, I just need to get back the erg fitness. Motivating as the plan going in was to settle in around 175w to gauge where I am at and really focus on rhythm, sequencing and timing of the stroke, and getting a consistent number of strokes per unit of time, and I felt like I did just that. I had the exact same number of strokes (159) for each 2k segment. It's also motivating becase I know my base fitness is there so it's just a matter of putting in the meters and the splits should drop for the same effort or HR should drop for the same split relatively quickly.

8:24.1 2,000m 2:06.0 175 901 19 140
8:23.9 2,000m 2:05.9 175 902 19 142
8:23.6 2,000m 2:05.9 175 903 19 145
8:23.5 2,000m 2:05.8 175 903 19 147
8:23.5 2,000m 2:05.8 175 903 19 146

Quick deadlift session after to see where a very conservative 1RM would be; essentially work up to something that was heavy but felt like a triple would be there before shutting it down so I have a number to base the next block of training around. Had I done a few less sets with a bit bigger jumps between, I might have squeaked out a bit more but I would rather err on the side of too light to start so that I can progress slow but for a long period than to overshoot. Bracing and sequencing of the lift were a bit off / rusty but it will come back.

Weights in lbs: 135 x 3 reps, 225 x 2 reps, 295 x 1 rep, 345 x 1 rep, 365 x 1 rep, 385 x 1 rep, 405 x 1 rep, 425 x 1 rep

[MPx]

Any one have relevant TKR experience?

Sounds like you're doing extraordinarily well Jim - though I suspect some danger of too much too soon? May be worth contacting Lindsay Hay (Forum Flyers) LindsayH on here as he's had both knees done over the last two years and has continued to use the erg through his recovery.