What Training Have You Done Today?

[PleaseLockIn]

Time-efficient, and a pretty decent training session if I do say so myself.

80kg*5 squats for 2 sets. Slow descent, paused reps. 40kg*7 bench, paused, 2 sets.

Inclined bench 28kg*7 and 35kg*2 on machine, sidepressure 12.5kg*7, backpressure 12.5kg*8, hammer curl 12.5kg*5 1 set, lat pulldown 60kg*3 and then false grip 25kg*7.

I will keep the weight and increase the sets. Back in May 2024 my lat pulldowns were 40-45kg. Wow. And I didn't even consistently use the gym for quite a while. Guess I should appreciate the small victories in life.

[p_b82]

Could I ask for your thoughts on CTC 300 please? I’ve just done a 2k plan, rowed my all time pb last week at 6.41 and feel as fit as I’ve ever been (faster than in my 20s, 48 now!) Rowed it at df 135. I recognise I’m not very strong (years of running, don’t do enough/any weights) and consequently my sprint pace is woeful; 1.29/500 for 300m just now, rowed at df 170. Feel I need to lower the df (and do some weights obvs, but that’s a longer term thing). Any advice on where you pitch your sprint df, relative to 2k df? Thanks!

I've done my sprint work at the same DF as all my other sessions - no idea if raising it would be better for me, but I haven't changed it ~120.

What is the rating that you're doing your sprint rows at? Might be a technique thing for the really short sprints as well rather than a pure strength aspect too.

(and congrats on the pb!)

[Sakly]

Maybe we (I) have gone too far. Maybe we should drop this, agree to disagree, or acknowledge that we're talking past each other, failing to communicate, missing something in the reading and writing.

Probably this ^^

Nevertheless, I want to respond to some aspects of your post.
I am not talking about faking numbers on the rower or faking numbers on paper of any exercise.
For the rower the PM5 gives an objective measurement, which is missing in any exercise someone does pretend to have done (aka 90kg squat). So the rowing result on a PM5 can be compared at any time. For a 90kg squat this is not true - that was all I wanted to point out.

And regarding this:

I'd venture to say that optimization is a goal, no matter our level of rowing, pullups, dead lifts, running, swimming, or anything else. We try to do the best we can with the genes, age, strength, cardio, injuries, work and life obligations, etc., that we have, and improve if possible.

I don't know which persons you refer to, when writing "our level of" and "we try...improve if possible". I see the exact opposite every time I'm in the gym. There are 90%(?) of people doing the same stuff for years every time they show up. Same exercises, same weight, same reps. And they look the same, have the same fitness, have not improved in a single aspect of fitness. Nothing wrong with it, but it shows to me, that you cannot speak of the typical gym goer (and these are already the people, who want to do something for fitness at least).

[Cricketbat]

Could I ask for your thoughts on CTC 300 please? I’ve just done a 2k plan, rowed my all time pb last week at 6.41 and feel as fit as I’ve ever been (faster than in my 20s, 48 now!) Rowed it at df 135. I recognise I’m not very strong (years of running, don’t do enough/any weights) and consequently my sprint pace is woeful; 1.29/500 for 300m just now, rowed at df 170. Feel I need to lower the df (and do some weights obvs, but that’s a longer term thing). Any advice on where you pitch your sprint df, relative to 2k df? Thanks!

Use same ballpark for 2k and did the CTC at 160. Not necessarily proving you will get better with a lower DF, but these are my numbers you asked for

Thank you! I’ll give it a go next week at 160 and try 135 too, if time

[Cricketbat]

Could I ask for your thoughts on CTC 300 please? I’ve just done a 2k plan, rowed my all time pb last week at 6.41 and feel as fit as I’ve ever been (faster than in my 20s, 48 now!) Rowed it at df 135. I recognise I’m not very strong (years of running, don’t do enough/any weights) and consequently my sprint pace is woeful; 1.29/500 for 300m just now, rowed at df 170. Feel I need to lower the df (and do some weights obvs, but that’s a longer term thing). Any advice on where you pitch your sprint df, relative to 2k df? Thanks!

I've done my sprint work at the same DF as all my other sessions - no idea if raising it would be better for me, but I haven't changed it ~120.

What is the rating that you're doing your sprint rows at? Might be a technique thing for the really short sprints as well rather than a pure strength aspect too.

(and congrats on the pb!)

Thanks! Yes, I was really happy! Still chasing the elusive sub-6.40 but I feel more confident that I might get there now whereas after a failed attempt last summer and at BRIC it felt unrealistic.

Anyway, my rating was 40. Tbh, I think I just lack power! I wonder if worrying about the df is a displacement activity and not addressing the major issue which is that I need to crack on with some weights

[p_b82]

Thanks! Yes, I was really happy! Still chasing the elusive sub-6.40 but I feel more confident that I might get there now whereas after a failed attempt last summer and at BRIC it felt unrealistic.

Anyway, my rating was 40. Tbh, I think I just lack power! I wonder if worrying about the df is a displacement activity and not addressing the major issue which is that I need to crack on with some weights

You've probably left some power on the table then - I don't do a lot of the ultra sprints, but I've hit my peak power in the mid to high 40's - so rating up even more will prob drop your time more/faster than strength work I'd have thought. (I'm miles away from a 2k like yours, but that's where I'd look to improve myself)

[Sakly]

Anyway, my rating was 40. Tbh, I think I just lack power! I wonder if worrying about the df is a displacement activity and not addressing the major issue which is that I need to crack on with some weights

Agree to p_b82, rate is quite low for a 300m sprint. My average was 51 and I got a 1:22.5 average pace. I'm not the strongest either.

[Cricketbat]

Ah, ok, thank you both, I appreciate it. I’ll give that a go and see how I get on.

[Sakly]

Ah, ok, thank you both, I appreciate it. I’ll give that a go and see how I get on.

Rating higher needs a bit of training to get used to it and get the benefit out of it. But yeah, try it

[dmuskett]

Off the BPP and I guess I post here now. 4x2k 1mr:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
38:40.6	8,000m	2:25.0	115	694	21	155
9:40.0	2,000m	2:25.0	115	695	19	146
9:40.3	2,000m	2:25.0	115	694	20	155
9:40.2	2,000m	2:25.0	115	694	22	157
9:40.2	2,000m	2:25.0	115	694	24	162

Goal was 18-20-22-24 SPM at 2:25 and apparently I blew it on the first interval. Nice relaxing way to start the morning though.

[Cricketbat]

Rating higher needs a bit of training to get used to it and get the benefit out of it. But yeah, try it

Yes, I’ve been doing a lot of 20spm work lately so this might need a bit of adaptation!

[nick rockliff]

Couldn't really be bothered today but did a 30r20

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,503m 1:59.9 203 997 20 135
5:00.0 1,250m 2:00.0 203 997 20 124
10:00.0 1,251m 1:59.9 203 998 20 131
15:00.0 1,250m 2:00.0 203 997 20 134
20:00.0 1,251m 1:59.9 203 998 20 139
25:00.0 1,250m 2:00.0 203 997 20 140
30:00.0 1,251m 1:59.9 203 998 20 143

[Dangerscouse]

Yes, I’ve been doing a lot of 20spm work lately so this might need a bit of adaptation!

It will probably be very strange to start with. I'm happy with rating at r28-30 but I just can't seem to get comfortable with rating at r40+ and I instinctively lower my stroke rate. The half, or even edging towards quarter strokes feel wrong to me.

[MPx]

Could I ask for your thoughts on CTC 300 please? I’ve just done a 2k plan, rowed my all time pb last week at 6.41 and feel as fit as I’ve ever been (faster than in my 20s, 48 now!) Rowed it at df 135. I recognise I’m not very strong (years of running, don’t do enough/any weights) and consequently my sprint pace is woeful; 1.29/500 for 300m just now, rowed at df 170. Feel I need to lower the df (and do some weights obvs, but that’s a longer term thing). Any advice on where you pitch your sprint df, relative to 2k df? Thanks!

Slightly different take here. Most of us are stronger at either Sprints or Distance. It sounds like you are stronger aerobically so a distance specialist. This will make a difference. There will be less of a difference between your 2k and 300 pace than for those of us that are stronger at sprints - indeed a lesser drop off across the range. Sascha and Peter are aerobically stronger than me so their views will be more directly relevant to you. But for me, there's a huge gap in pace at each recognised distance. And for me the very short sprints need a much higher DF (145 for 2k; 184 for 300), and a much higher stroke rate (32 for 2k; 52 for 300). I see short sprint performance more limited by low pull rather than related to 2k pace.

[PleaseLockIn]

Off the BPP and I guess I post here now. 4x2k 1mr:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
38:40.6	8,000m	2:25.0	115	694	21	155
9:40.0	2,000m	2:25.0	115	695	19	146
9:40.3	2,000m	2:25.0	115	694	20	155
9:40.2	2,000m	2:25.0	115	694	22	157
9:40.2	2,000m	2:25.0	115	694	24	162

Goal was 18-20-22-24 SPM at 2:25 and apparently I blew it on the first interval. Nice relaxing way to start the morning though.

Not bad, I should experiment with my stroke rates too.

Looking at your HR, I can clearly see why you think steady stating 4x2k 1MR is much better than a straight 8k—your HR goes through the roof for what you call a steady state session. I saw your MHR = 179 (Nov interval), and assuming your RHR = 65, using HRR and the Free Spirits rowing calculator, you would be in the top range of AT. No wonder.

I suggest for true steady state sessions, you slow the pace down, perhaps ~2:32 (100W) so you can keep the HR at least below the top UT1.

Anyways, Wk 5 Day 3 of the BPP. Maybe I should get used to different stroke rates. Anyways, did it on PM4 so didn't have much available.

Code: Select all

Time	Meters	Pace	S/M
34:04.0	7,000m	2:26.0	20	
6:48.6	1,400m	2:25.9	20	
6:49.2	1,400m	2:26.1	20	
6:48.8	1,400m	2:26.0	20	
6:48.9	1,400m	2:26.0	20	
6:48.6	1,400m	2:25.9	20

Stabilized at ~155 HR and then drifted to avg. low 160s HR. Top UT2 to borderline UT2/UT1.

If I had split this up into 4*2k 1mr it wouldn't have felt significantly easier.