What Training Have You Done Today?

[Dangerscouse]

A slightly harder distance piece today with a push on the final 2k. I zoned out and got thinking, there is a lot of discussion around various training bands and approaches, heart rate drift etc and in context, they're all relevant to a degree.

On paper, this was strictly too hard to be considered steady state, easy distance, UT2 yadda yadda. But for me, the beauty of endurance sport is the simplicity of listening to our body and if it's feeling good, going with what feels right.

That's exactly what I've been thinking recently. I've become too bogged down in my steady pace becoming too slow, but very incrementally so really difficult to notice, as that's what I'm 'supposed' to be doing. It's only been six days, but my theory that I'm rowing slower because I'm rowing slower too often looks like it might be valid.

I've targeted my r20 to be faster than 2:01 pace, when 2:03/4 pace was quite common, but I suspect that at the root of my problems is the simple fact that I've not been pushing hard enough, if only slightly, so my progress has stagnated or even regressed.

I need to resort to intuition more often as it's served me very well in the past.

That's also a really solid session at r20, especially that last 2k.

[flatbread]

Saturday --

15k, 6 x 4:00 TR with 2min easy recoveries. Just fast enough to be TR -- 1:54, which was my 60min pace three years ago. One day at a time.

Sunday --

endurance row. 20k non-stop, then a 1k cool down

1:28:21.1 20,000 2:12.5 150 817 19 117
17:34.6 4,000 2:11.8 153 825 19 115
17:34.2 8,000 2:11.7 153 826 19 115
17:37.8 12,000 2:12.2 151 821 20 123
17:42.0 16,000 2:12.7 150 814 20 122
17:52.3 20,000 2:14.0 145 800 20 113

[Ruin Christmas]

The difference in perceived effort a bit of airflow can do isn't to be underestimated!

So true - with my garage door open, it is better than being at the beach! (i do not like the beach much, so that is not an exaggeration)

I promise you, until I did it, I had no idea I could do it. Sometimes you'll really surprise yourself with what you're capable of with enough training and dedication.

Well I do not ever want to do some of those things, but I agree. Two months ago, I believed 5 km was a great distance and 10 km was not really feasible on a rowing machine.

As for the puddles of sweat, I'd definitely recommend a sweatband, a headband, and liquid chalk for the hands. I can more or less sweat on demand, so it's always an issue for me.

I always thought headbands were to keep hair out of your eyes. Not sure what I thought wristbands were for, I guess people with long arm hair? But now I see the light. I do use a little rock-climbing chalk bag before each piece.

Today i rowed 26.1 km. Moved to 26th in the distance list. Discovered that the guy one spot in front of me is 80.

[alex9026]

I need to resort to intuition more often as it's served me very well in the past.

That's also a really solid session at r20, especially that last 2k.

That's where your experience in this sport should serve you well, been there and done it. I had a similar approach running, but there you're only ever one step away from an injury, so there has to be a little more consideration for really taking it easy some days. I like to think erg'ing is a little more forgiving, though I've never known a sport to test my "core" so much...

Thanks, I'm starting to find there is some scope to push the classic rate 20 stuff. I should test my 30r20 sometime, quite confident there is an 8300 on the cards. 8400 is a goal I have, interested to see how far off it I am.

[Sakly]

Was undecided on rest day or light rowing, but after some time I thought a low rate HM could make me feel good.
Rowed it blind to not get mad about pace or whatever. Only remaining meters and HR visible.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:28:00	21,097	2:05.1	179	914	18	132
10:53.4	2,638	2:03.8	184	934	18	132
10:59.6	5,276	2:05.0	179	916	18	132
11:01.3	7,914	2:05.3	178	911	19	132
11:04.9	10,552	2:06.0	175	901	18	133
11:02.9	13,190	2:05.6	176	907	18	132
11:00.9	15,828	2:05.2	178	912	19	132
11:00.0	18,466	2:05.0	179	915	19	133
10:57.5	21,097	2:04.9	179	917	19	135

Not sure if I ever had such a steady HR over a half with no drop of speed.

[PleaseLockIn]

A slightly harder distance piece today with a push on the final 2k. I zoned out and got thinking, there is a lot of discussion around various training bands and approaches, heart rate drift etc and in context, they're all relevant to a degree.

On paper, this was strictly too hard to be considered steady state, easy distance, UT2 yadda yadda. But for me, the beauty of endurance sport is the simplicity of listening to our body and if it's feeling good, going with what feels right.

That's exactly what I've been thinking recently. I've become too bogged down in my steady pace becoming too slow, but very incrementally so really difficult to notice, as that's what I'm 'supposed' to be doing. It's only been six days, but my theory that I'm rowing slower because I'm rowing slower too often looks like it might be valid.

I've targeted my r20 to be faster than 2:01 pace, when 2:03/4 pace was quite common, but I suspect that at the root of my problems is the simple fact that I've not been pushing hard enough, if only slightly, so my progress has stagnated or even regressed.

I need to resort to intuition more often as it's served me very well in the past.

That's also a really solid session at r20, especially that last 2k.

Your steady state being the target TT I have in 3.5 months. Crazy. And this ain’t even elite. Makes me realize I have a lot of work to do to achieve very decent PBs…

Should I be more conservative in raising my SS pace? Maybe 0.5/1 split first? 2:28 r18 gets me to around 155 HR by 1h from 150 HR at 20 min…

Should I raise the SS pace a bit even if I start training twice a day for 2x a week or more over the summer? Am I too cautious referring to Seiler’s work and the cautionary tales of going too hard in SS?

Also. Grr. Barely any training. On travels. Gotta do what I gotta do to train.

[Sakly]

Your steady state being the target TT I have in 3.5 months. Crazy. And this ain’t even elite. Makes me realize I have a lot of work to do to achieve very decent PBs…

Should I be more conservative in raising my SS pace? Maybe 0.5/1 split first? 2:28 r18 gets me to around 155 HR by 1h from 150 HR at 20 min…

Should I raise the SS pace a bit even if I start training twice a day for 2x a week or more over the summer? Am I too cautious referring to Seiler’s work and the cautionary tales of going too hard in SS?

Don't compare yourself to a much taller and heavier rower, doesn't make sense. Comparison in general is not helpful, as it can rob your motivation.
Regarding the other stuff, this is very individual and depending on your recovery capabilities. There is no magic, which works for all.

[reuben]

... undecided ... rest day ... light rowing ... low rate ... blind ...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:28:00	21,097	2:05.1	179	914	18	132
10:53.4	2,638	2:03.8	184	934	18	132
10:59.6	5,276	2:05.0	179	916	18	132
11:01.3	7,914	2:05.3	178	911	19	132
11:04.9	10,552	2:06.0	175	901	18	133
11:02.9	13,190	2:05.6	176	907	18	132
11:00.9	15,828	2:05.2	178	912	19	132
11:00.0	18,466	2:05.0	179	915	19	133
10:57.5	21,097	2:04.9	179	917	19	135

I'm a newbie and all that entails, but Dang! That's a pretty darn good half marathon (or anything else) for an undecided/rest day/light rowing/low rate/blind row!!

[reuben]

I always thought headbands were to keep hair out of your eyes. Not sure what I thought wristbands were for, I guess people with long arm hair? But now I see the light. I do use a little rock-climbing chalk bag before each piece.

As I've ever so slowly become faster on the erg, I've noticed that I need a better headband, and maybe something for my grip on the handle, as it gets sweatier during longer sessions. On the other hand, being the relatively frugal person that I am, I wonder if I just wait until the fall if the basement will cool down again and I can forego the better sweatband or whatever for my hands.

[Dangerscouse]

That's where your experience in this sport should serve you well, been there and done it. I had a similar approach running, but there you're only ever one step away from an injury, so there has to be a little more consideration for really taking it easy some days. I like to think erg'ing is a little more forgiving, though I've never known a sport to test my "core" so much...

Thanks, I'm starting to find there is some scope to push the classic rate 20 stuff. I should test my 30r20 sometime, quite confident there is an 8300 on the cards. 8400 is a goal I have, interested to see how far off it I am.

It is a bit more forgiving on a physical level, but it's also more brutal on your CNS imo.

You're definitely capable of an 8300m and I'd also like to see what you could squeeze out

[Sakly]

... undecided ... rest day ... light rowing ... low rate ... blind ...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:28:00	21,097	2:05.1	179	914	18	132
10:53.4	2,638	2:03.8	184	934	18	132
10:59.6	5,276	2:05.0	179	916	18	132
11:01.3	7,914	2:05.3	178	911	19	132
11:04.9	10,552	2:06.0	175	901	18	133
11:02.9	13,190	2:05.6	176	907	18	132
11:00.9	15,828	2:05.2	178	912	19	132
11:00.0	18,466	2:05.0	179	915	19	133
10:57.5	21,097	2:04.9	179	917	19	135

I'm a newbie and all that entails, but Dang! That's a pretty darn good half marathon (or anything else) for an undecided/rest day/light rowing/low rate/blind row!!

Thanks
I regularly do these long low rate workouts, so quite used to it. But it's the first time that I hit such a narrow band, when I rowed blind and HR was literally flat throughout

Regarding your other topic - head/wristband. I definitely recommend a fan. Get a 20" industrial fan blowing at you. Bands xx needed for real hard pieces then.

[KeithT]

Been off the ERG for a little bit dealing with some health things - plan to do some easy rowing later this week. Did some walking to keep moving but it sure doesn't provide the cardio of the ERG.

I will probably stay light on the ERG until the end of next week after another teste and talk with Dr.

I know it is supposedly good to have some time off and when I have before it seems to have worked but it always drives me crazy.