Wolverine Plan Discussion

[old] FrancoisA · Post by **[old] FrancoisA** » January 3rd, 2006, 8:41 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mike Caviston @ Jan 3 2006, 08:58 PM)</b></div></td></tr><tr><td class='quote'>Personally, I think warming up is a waste of time. Which is why I’ve never talked about it. Certainly not on this thread. [right] <br /> </td></tr></table> <br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mike Caviston @ Jan 3 2006, 08:58 PM)</b></div></td></tr><tr><td class='quote'>Personally, I do a better on long, continuous rows in a cooler environment (something like 48-58 deg F is probably optimal, though anything above freezing is not unprecedented). Getting just the right clothing and using a CBreeze or not depending on exact temp & humidity allows the exercise-generated heat to dissipate optimally. For race-pace work, a little warmer is better, though not <i>too</i> warm – 60-65 deg F is probably optimal. Cold air is tough on my airways under those conditions, and a little extra warmth seems to be good for maximizing muscle power output. Although a lot of internal heat is generated, there is time to cool down between intervals. The numbers I mention are just guesstimates, but the relative cooler for distance, warmer for sprints relationship works for me. During the dog days of July & August everything goes to h3ll – too much heat is counter-productive for any training. <br /> </td></tr></table><br /><br />I also prefer to train in a cool environment around 60 deg F with a fan besides the erg. I also erg and run on my treadmill with just my underwear on! Must be a carry over from swimming in Speedos!<br /><br />But this could be a problem if you are going to compete in a much warmer environment, as it happened to me last Summer. So, let me tell what you should <i>not do</i> to prepare yourself for running a 5K on a hot steamy day. Basically, I did all my running inside on a treadmill when it was warm outside. The treadmill was in the basement, the air conditioning was on, I had a big fan in front of the treadmill and I was running in my usual sexy underwear. I had no trouble running 5k at a 3:30 pace in those conditions. The problem happened on race day. It was a sunny, 90 deg F and very humid day, with no wind at all. After 2K at a 3:30 pace I started to feel very hot and thought I would just explode and die. I was gasping for air and my heart rate was at max. I ended up "running" at a 4:00 pace and barely made it under 19:00.<br /><br />Conclusion: on one hand too much heat is counter-productive for training, yet on the other, one has to be able to handle the racing conditions. This is what is referred to as "heat acclimatization". It might not be that important for short events like 2K erging held in a relatively cool environment, but it certainly would have been crucial for my 5K race. <br /><br />Cheers!<br /><br />Francois

[old] PaulS · Post by **[old] PaulS** » January 3rd, 2006, 8:59 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(seat5 @ Jan 3 2006, 04:40 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jan 4 2006, 12:30 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 3 2006, 02:50 PM)</b></div></td></tr><tr><td class='quote'>Not sure what you mean Tom. Please explain. <br /> </td></tr></table><br /><br />I think he means that "Mikes" post doesn't sound much like Mike. I'm pretty certain that I have read a fair bit regarding the importance of a good warm-up coming from Mike, and the change to "a warm-up is a waste of time" is quite dramatic.<br /><br />I'm not sure what's worse, anonymous provocateurs, or identity hi-jacking, but I'm pretty sure one is a crime. <br /> </td></tr></table><br />Since he says he especially didn't talk about it on page 17, I am assuming there is a long post about warming up by Mike on that page. I clearly remember his addressing it somewhere in this thread. I think this post is Mike being sarcastic, and I think it's funny! <br /> </td></tr></table><br /><br />Dang! In a sarcasm context it's hillarious. But it sure went right over my head on the first pass. Not nearly as clear as his "USIRT" post for instance.

[old] mpukita · Post by **[old] mpukita** » January 3rd, 2006, 9:11 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jan 3 2006, 08:59 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(seat5 @ Jan 3 2006, 04:40 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jan 4 2006, 12:30 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 3 2006, 02:50 PM)</b></div></td></tr><tr><td class='quote'>Not sure what you mean Tom. Please explain. <br /> </td></tr></table><br /><br />I think he means that "Mikes" post doesn't sound much like Mike. I'm pretty certain that I have read a fair bit regarding the importance of a good warm-up coming from Mike, and the change to "a warm-up is a waste of time" is quite dramatic.<br /><br />I'm not sure what's worse, anonymous provocateurs, or identity hi-jacking, but I'm pretty sure one is a crime. <br /> </td></tr></table><br />Since he says he especially didn't talk about it on page 17, I am assuming there is a long post about warming up by Mike on that page. I clearly remember his addressing it somewhere in this thread. I think this post is Mike being sarcastic, and I think it's funny! <br /> </td></tr></table><br /><br />Dang! In a sarcasm context it's hillarious. But it sure went right over my head on the first pass. Not nearly as clear as his "USIRT" post for instance. <br /> </td></tr></table><br />That's why I was confused ... I was afraid Tom misunderstood, as Mike is a warm-up fool (in a good way of course). He's made a science of the warm-up.

[old] ragiarn · Post by **[old] ragiarn** » January 3rd, 2006, 10:05 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(nharrigan @ Jan 3 2006, 07:31 PM)</b></div></td></tr><tr><td class='quote'>Mike and Others,<br /><br />I was curious if anyone had used a Wolverine-type plan for cycling. <br /><br /><br />Neil <br /> </td></tr></table><br /><br />The general principles laid out in the Wolverine plan can probably be used in just about any sporting event in which both speed and endurance are important training goals. I have had experience both in bicycle racing as well as coaching young athletes in bicycle racing. Twenty years ago I started biking to exercise and try to get my middle aged body back into shape. <br /><br />The two sports(rowing and bike racing) while having similar goals are almost at opposite ends of the endurance spectrum. The important ingredient in putting together any training plan is to have - A definitive but realistic goal (Crash-B 2k race, State time trial championships (biking)etc.) - A definitive timeline (Feb. 24 2006, State time trials June 2006 etc.) A definitive training plan with specific goals for each workout (each workout needs to have its own purpose and goal) and a means of measuring improvements from week to week from week one until the main event. <br /><br />When I was training as well as when I coached bicycle racers the general plan I laid out was:<br /><br />Day 1 (after a day of rest) Good warmup of at least 10-15 minutes - usually riding to the designated training route. This warm-up is repeated for each workout- <br />Sprint intervals- all out 100-200 meter out of the saddle sprints over a marked course. Pedal cadence -100-120 rpm. Record the elapsed time, and maximum speed achieved. Don't bother with HR except to note recovery time. Slow ride back to the start and repeat 5-10 times. When maximum speed begins to decline on successive intervals stop the sprint workout- <br />Each time you repeat this workout try to improve on the number of intervals you can perform and the maximum speed you attain. Keep track of the wind direction as well and other climate conditions. <br />Depending on the level of fitness this workout could be followed by an easy ride home or speed intervals. You might not want to do this workout in cold weather.<br /> <br />Speed intervals- Using a designated circuit 4-5 miles- , Ride for 1-2 miles at an elevated speed - (Cadence 90-100 rpm)keeping track of the Heart rate (80-85%VO2 max), avg speed and elapsed time- follow with 1 mile of recovery then repeat. Since the course changes in terrain etc. you cannot compare interval 1 with interval # 2 etc.- but if you use the same circuit every time you will have an idea of your progress for each segment. Do as many repeats as you can. When you begin to slow down your pace- it is time to go home. Each time you repeat this workout try to improve on avg mph and number of intervals. <br /><br />Day 2 - Time trial intervals- After warm up, Using a designated route (does not have to be the same as on Day 1) Ride at moderately high intensity for 4 miles (but not as high as the speed intervals)- (cadence 80-90) keep track of your Heart rate, (should be about 75- 80% VO2 max), recover with easy riding until HR returns to 60% VO2 max, start next interval for 4 miles etc.<br /><br />Day 3- Power intervals (Hill intervals)- Have a designated hill - approx. 1 mile climb. After warmup- start the hill in a low gear and maintain a steady cadence (70-80) , keep track of your Heart Rate (65-75% VO2 max), when you are about 100-200 meters from the top increase the gearing to the next highest gear and sprint to the top. Recover on the way down the hill. Make note of ET and AVG. speed and AVG. HR. Go back up the hill in the same gear you finished your 100 m sprint. Perform as many hill repeats as possible. When you are finished recover on the ride home.<br /><br />Day 4- 25-30 mile steady paced ride over a designated course(cadence 85-95)- record time and avg speed. As the season progresses the ride gets longer and the avg speed increases .<br /><br />Day 5- Same as day 4 but with more hills - If Day 5 is a Saturday it could be a group ride with other like minded cyclists. The group will generally dictate the pace. A good time to practice paceline riding, and bike handling in a group. <br /><br />Day 6 40-50 mile bike ride. Nice leisurely pace- Recovery ride- <br /><br />Day 7 rest- and carb up. <br /><br />Early in the season (especially in cold climates) you might not want to work on the sprint intervals- Your training schedule will be altered depending on type of racing you will be doing (Criterium racing vs Road Racing) Preseason and in Season training will also differ. You will also have to take into account you individual strengths and weakness. However for each week and each day there should be a specific goal. If there is no goal you should not ride. A rest day is better than aimlessly adding up the miles.<br /><br /><br />"The only thing worse than having no goals in life is having goals and no PLAN to reach them!<br /><br />I think you can probably find similarities in the above workouts with the Wolverine Plan. What is hard to duplicate and what makes the Wolverine plan unique is the spm variation of Level 4 training in the Wolverine plan. In cycling the terrain and other conditions will dictate the cadence whereas in ERGing the environmental conditions are relatively stable year round. <br /><br />Ralph Giarnella MD <br />Southington, CT <br /><br /><br /><br />

[old] rspenger · Post by **[old] rspenger** » January 3rd, 2006, 11:34 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jan 3 2006, 05:59 PM)</b></div></td></tr><tr><td class='quote'>Dang! In a sarcasm context it's hillarious. But it sure went right over my head on the first pass. Not nearly as clear as his "USIRT" post for instance.<br /> </td></tr></table><br /><br />Sarcasm is always tricky business. Sort of a two edged sword. I am overly fond of using it, but it has backfired on occasion. Sarcasm is at its best when it is especially subtle and that is when it is most likely to be misunderstood. There have been a lot of letters to newspaper editors that have left me completely in the dark. Did that person really mean the outrageous things that he/she had written or was it intended as sarcasm? Such things are often not at all clear.<br /><br />regards,<br /><br />Bob S.

[old] cbrock · Post by **[old] cbrock** » January 4th, 2006, 8:03 am

<br />Basically, I did all my running inside on a treadmill when it was warm outside. The treadmill was in the basement, the air conditioning was on, I had a big fan in front of the treadmill and I was running in my usual sexy underwear. I had no trouble running 5k at a 3:30 pace in those conditions. The problem happened on race day. It was a sunny, 90 deg F and very humid day, with no wind at all. After 2K at a 3:30 pace I started to feel very hot and thought I would just explode and die. I was gasping for air and my heart rate was at max. I ended up "running" at a 4:00 pace and barely made it under 19:00.<br /><br />Francois <br />[/quote]<br /><br />Just a note Francois. Running is quite different than rowing.<br /><br />I know that in rowing people do not row very much faster in races than they can produce at home. Don't know why. Perhaps there is no adrenalin effect as in running. <br /><br />I do not know of any runner who trains for a 5k event at their 5k race pace.<br /><br />Running races produces far superior times than what you can acheive in training.<br /><br />I averaged 3.39k pace for my two fastest marathons.<br /><br />I would not have been able to run even 5k at this pace in training.<br /><br />You may be tearing yourself apart even trying to get close to your race pace.<br /><br />I would suggest that if you are capable of running 5k in training at 3.30 pace you should be able to run close to 3.10 pace in a race.<br /><br />Regards,<br />Chris<br /><br />

[old] hjs · Post by **[old] hjs** » January 4th, 2006, 8:16 am

[quote=cbrock,Jan 4 2006, 01:03 PM]<br />Basically, I did all my running inside on a treadmill when it was warm outside. The treadmill was in the basement, the air conditioning was on, I had a big fan in front of the treadmill and I was running in my usual sexy underwear. I had no trouble running 5k at a 3:30 pace in those conditions. The problem happened on race day. It was a sunny, 90 deg F and very humid day, with no wind at all. After 2K at a 3:30 pace I started to feel very hot and thought I would just explode and die. I was gasping for air and my heart rate was at max. I ended up "running" at a 4:00 pace and barely made it under 19:00.<br /><br />Francois <br />[/quote]<br /><br />Just a note Francois. Running is quite different than rowing.<br /><br />I know that in rowing people do not row very much faster in races than they can produce at home. Don't know why. Perhaps there is no adrenalin effect as in running. <br /><br /><br />I do not know of any runner who trains for a 5k event at their 5k race pace.<br /><br />Running races produces far superior times than what you can acheive in training.<br /><br />I averaged 3.39k pace for my two fastest marathons.<br /><br />I would not have been able to run even 5k at this pace in training.<br /><br />You may be tearing yourself apart even trying to get close to your race pace.<br /><br />I would suggest that if you are capable of running 5k in training at 3.30 pace you should be able to run close to 3.10 pace in a race.<br /><br />Regards,<br />Chris <br />[/quote]<br /><br />hello Chris,<br /><br /><br />being a former Track and field man, I don,t agree. In both running and erging I go a bit faster in racing but not that much.<br /><br />And you not being able to run a 5 k in your marathonpace is very strange. A wel trained person can easely run a half marathon in his full marathon pace. <br /><br />reg. hjs<br />

[old] mpukita · Post by **[old] mpukita** » January 4th, 2006, 8:56 am

[quote=hjs,Jan 4 2006, 08:16 AM]<br />[quote=cbrock,Jan 4 2006, 01:03 PM]<br />Basically, I did all my running inside on a treadmill when it was warm outside. The treadmill was in the basement, the air conditioning was on, I had a big fan in front of the treadmill and I was running in my usual sexy underwear. I had no trouble running 5k at a 3:30 pace in those conditions. The problem happened on race day. It was a sunny, 90 deg F and very humid day, with no wind at all. After 2K at a 3:30 pace I started to feel very hot and thought I would just explode and die. I was gasping for air and my heart rate was at max. I ended up "running" at a 4:00 pace and barely made it under 19:00.<br /><br />Francois <br />[/quote]<br /><br />Just a note Francois. Running is quite different than rowing.<br /><br />I know that in rowing people do not row very much faster in races than they can produce at home. Don't know why. Perhaps there is no adrenalin effect as in running. <br /><br /><br />I do not know of any runner who trains for a 5k event at their 5k race pace.<br /><br />Running races produces far superior times than what you can acheive in training.<br /><br />I averaged 3.39k pace for my two fastest marathons.<br /><br />I would not have been able to run even 5k at this pace in training.<br /><br />You may be tearing yourself apart even trying to get close to your race pace.<br /><br />I would suggest that if you are capable of running 5k in training at 3.30 pace you should be able to run close to 3.10 pace in a race.<br /><br />Regards,<br />Chris <br />[/quote]<br /><br />hello Chris,<br /><br /><br />being a former Track and field man, I don,t agree. In both running and erging I go a bit faster in racing but not that much.<br /><br />And you not being able to run a 5 k in your marathonpace is very strange. A wel trained person can easely run a half marathon in his full marathon pace. <br /><br />reg. hjs <br />[/quote]<br />I think Francois should post a picture of himself running in his "sexy" underwear. Not sure I can generate a clear enough mental picture. It may be the underwear that's slowing him down (or speeding him up). I've seen some women wearing those crazy thong things that just cannot possibly be conducive to a fast pace, and could be quite harmful to their health if worn without proper reading of the instructions and/or adult supervision.<br /><br />(Bob - how's that for subtle sarcasm?)

[old] seat5 · Post by **[old] seat5** » January 4th, 2006, 11:10 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>I've seen some women wearing those crazy thong things that just cannot possibly be conducive to a fast pace, and could be quite harmful to their health if worn without proper reading of the instructions and/or adult supervision. </td></tr></table> <br />Maybe they run faster because they are trying to escape from their "indian underwear" (sorry to be politacally incorrect, but that's underwear that creeps up behind you)<br /><br />Another good way to run faster than you can is to do it late at night, alone, and wear hoop earings. The wind going through the hoops sounds very spooky and if you don't realize what's doing it, you run faster and faster and it gets louder! yes, that happened to me in college....best 6 mile time I ever did.<br /><br />This thread is getting hopelessly off track. Anyone do a good Level 4 workout lately?<br />

[old] FrancoisA · Post by **[old] FrancoisA** » January 4th, 2006, 11:38 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 4 2006, 12:16 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(cbrock @ Jan 4 2006, 01:03 PM)</b></div></td></tr><tr><td class='quote'><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(FrancoisA)</b></div></td></tr><tr><td class='quote'><br />Basically, I did all my running inside on a treadmill when it was warm outside. The treadmill was in the basement, the air conditioning was on, I had a big fan in front of the treadmill and I was running in my usual sexy underwear. I had no trouble running 5k at a 3:30 pace in those conditions. The problem happened on race day. It was a sunny, 90 deg F and very humid day, with no wind at all. After 2K at a 3:30 pace I started to feel very hot and thought I would just explode and die. I was gasping for air and my heart rate was at max. I ended up "running" at a 4:00 pace and barely made it under 19:00.<br /><br />Francois <br /> </td></tr></table><br /><br />Just a note Francois. Running is quite different than rowing.<br /><br />I know that in rowing people do not row very much faster in races than they can produce at home. Don't know why. Perhaps there is no adrenalin effect as in running. <br /><br /><br />I do not know of any runner who trains for a 5k event at their 5k race pace.<br /><br />Running races produces far superior times than what you can acheive in training.<br /><br />I averaged 3.39k pace for my two fastest marathons.<br /><br />I would not have been able to run even 5k at this pace in training.<br /><br />You may be tearing yourself apart even trying to get close to your race pace.<br /><br />I would suggest that if you are capable of running 5k in training at 3.30 pace you should be able to run close to 3.10 pace in a race.<br /><br />Regards,<br />Chris <br /> </td></tr></table><br /><br />hello Chris,<br /><br /><br />being a former Track and field man, I don,t agree. In both running and erging I go a bit faster in racing but not that much.<br /><br />And you not being able to run a 5 k in your marathonpace is very strange. A wel trained person can easely run a half marathon in his full marathon pace. <br /><br />reg. hjs <br /> </td></tr></table><br />I agree with hjs. When I am doing a quality workout, I can get close to racing pace, whether in swimming, biking running or erging. It should be easy to run a 5k at marathon pace. When you averaged 3:39 per km for your marathon (2:34), you should, in theory, have been able to race a 5k at about 3:14 pace, according to my running books. <br /><br />Regarding the adrenaline effect, I think it is at play in all races, and it has to be kept under control as it is a double-edged sword. The great advantage on the erg is that you always know your pace. In running, you only get a first glimpse at it at the first km marker (or even worse, at the first mile), which is too late if you started too fast. <br /><br />Francois

[old] mpukita · Post by **[old] mpukita** » January 4th, 2006, 1:38 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(seat5 @ Jan 4 2006, 11:10 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>I've seen some women wearing those crazy thong things that just cannot possibly be conducive to a fast pace, and could be quite harmful to their health if worn without proper reading of the instructions and/or adult supervision. </td></tr></table><br />Maybe they run faster because they are trying to escape from their "indian underwear" (sorry to be politacally incorrect, but that's underwear that creeps up behind you)<br /><br />Another good way to run faster than you can is to do it late at night, alone, and wear hoop earings. The wind going through the hoops sounds very spooky and if you don't realize what's doing it, you run faster and faster and it gets louder! yes, that happened to me in college....best 6 mile time I ever did.<br /><br />This thread is getting hopelessly off track. Anyone do a good Level 4 workout lately? <br /> </td></tr></table><br />Carla (he says hoping to get this back on track):<br /><br />No, I had a dismal L4 yesterday ... started out as a 60' piece but the 5 x 1,500M L2 the day before, with an easy 5K @ 20SPM afterwards, was just too much work for my lower back in one day. After 30' I had to stop the L4 and go stretch ... just tightness in the lower back, no injury or anything like that ... it's a fatigue thing for me. Anyway, it ended up being a 180/188/180 and over by 42M (probably because I was pacing a bit faster ... rather than slower ... than target).<br /><br />I'm anal about getting in daily meters, so I probably overdo it more than I should at my level of fitness. I should probably take a day off now and again, or go really easy as I will today as a recovery day.<br /><br />How about you?<br /><br />-- Mark<br /><br />PS/NB - Indian Underwear ehh? Never heard that one before ... like it.

[old] Mike Caviston · Post by **[old] Mike Caviston** » January 4th, 2006, 3:47 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mike Caviston @ Jan 3 2006, 04:58 PM)</b></div></td></tr><tr><td class='quote'>Personally, I think warming up is a waste of time. Which is why I’ve never talked about it. Certainly not on this thread. Especially not on Page 17. </td></tr></table><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(tomhz @ Jan 3 2006, 06:14 PM)</b></div></td></tr><tr><td class='quote'>Who hijacked this post?? </td></tr></table><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(seat5 @ Jan 3 2006, 08:40 PM)</b></div></td></tr><tr><td class='quote'>I think this post is Mike being sarcastic, and I think it's funny! </td></tr></table><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jan 3 2006, 08:59 PM)</b></div></td></tr><tr><td class='quote'>Dang! In a sarcasm context it's hillarious. But it sure went right over my head on the first pass. Not nearly as clear as his "USIRT" post for instance. </td></tr></table><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(rspenger @ Jan 3 2006, 11:34 PM)</b></div></td></tr><tr><td class='quote'>Sarcasm is at its best when it is especially subtle and that is when it is most likely to be misunderstood. </td></tr></table><br />Yep, just me being a smartypants. I didn’t think I was being so subtle, though I refuse to use any lame “smilies” to telegraph my intent. Should I be concerned that nobody seems to remember how much time I <i>have</i> spent talking about warm-up? That kind of affects my motivation to continue expanding my comments on the WP.<br /><br />Mike Caviston<br /><br /><br />

[old] FrancoisA · Post by **[old] FrancoisA** » January 4th, 2006, 4:26 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mike Caviston @ Jan 4 2006, 07:47 PM)</b></div></td></tr><tr><td class='quote'>Should I be concerned that nobody seems to remember how much time I <i>have</i> spent talking about warm-up? That kind of affects my motivation to continue expanding my comments on the WP. <br /> </td></tr></table><br />Mike, Your comments on proper warm-up have not gone unnoticed.<br />As I have mentioned <a href='http://concept2.ipbhost.com/index.php?s ... entry43977' target='_blank'>in a previous post</a>, they have help me in achieving a huge improvement on my PB.<br /><br />Your efforts at clarifying and expanding the WP are very much appreciated. Thanks!<br /><br />Regards,<br /><br />Francois

[old] Mike Caviston · Post by **[old] Mike Caviston** » January 4th, 2006, 4:41 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(FrancoisA @ Jan 4 2006, 04:26 PM)</b></div></td></tr><tr><td class='quote'>Mike, Your comments on proper warm-up have not gone unnoticed...<br />Your efforts at clarifying and expanding the WP are very much appreciated. <br /> </td></tr></table><br />Cheers, Francois!<br /><br />Mike Caviston<br />

[old] Mike Caviston · Post by **[old] Mike Caviston** » January 4th, 2006, 5:03 pm

A major point I’ve been trying to get across regarding the Wolverine Plan is that in my view there are certain key elements <b>any</b> training program should address and vital characteristics <b>any</b> program should include. Vital characteristics include a scientific basis, good organization and structure, a goal-directed approach with a means for quantifying performance and progress, a history of success, etc. Key elements include addressing the relevant energy pathways in the correct proportions and sport-specific elements that affect performance. In the case of rowing this means maximizing the potential of the aerobic pathway as the major producer of ATP during a 2K, but also acknowledging the essential contribution of the LAS (Lactic Acid System, or anaerobic glycolysis) and developing that as well. It also means addressing key technical issues like ratio, stroke length, control of stroke rate and power production, and isolating the optimal strategy for pacing to obtain an individual’s best possible performance.<br /><br />I’ve tried to state plainly that the WP is only <b>one</b> possible way of addressing these key issues. Other training programs address them as well, some more correctly or completely than others. If I discover something that works better than the WP, I’ll share. If someone else comes up with something that I think will work better than the WP, I’ll switch.<br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(nharrigan @ Jan 3 2006, 07:31 PM)</b></div></td></tr><tr><td class='quote'>I was curious if anyone had used a Wolverine-type plan for cycling. </td></tr></table><br />I’m not sure how well some of the specific elements of the WP translate to cycling (such as Level 4). When I was with the UMichigan team we created some WP protocols for stationary bike for injured athletes who had to stay off the erg or water. But the intent was to maintain some semblance of rowing fitness and we never really quantified improvement on the bike. To translate some WP ideals to actual road racing, I would start by determining as exactly as possible the specific demands of your potential cycling event(s) – distance, intensity, terrain, etc. – and structuring the training accordingly. <br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ragiarn @ Jan 3 2006, 10:05 PM)</b></div></td></tr><tr><td class='quote'>The general principles laid out in the Wolverine plan can probably be used in just about any sporting event in which both speed and endurance are important training goals... What is hard to duplicate and what makes the Wolverine plan unique is the spm variation of Level 4 training in the Wolverine plan. In cycling the terrain and other conditions will dictate the cadence whereas in ERGing the environmental conditions are relatively stable year round. </td></tr></table><br />I agree completely and have commented previously on the uniqueness of indoor rowing and having stable conditions for quantifying performance. This is why I discourage the use of HR or LACT as markers of intensity when the pace on the monitor is so clearly the relevant variable. Cycling outdoors, I would probably rely on HR to some extent to help adjust for differences in velocity resulting from variable terrain and wind. I have come across references to cycling training that involves higher or lower cadences than optimal for performance, to elicit a specific training effect (similar to L4 rowing). I am thinking about this less in the abstract and more in the concrete as I hope to get back out on the road again for some serious distance touring one of these years (if I can just make up my mind to bow out of competitive indoor rowing, at least temporarily). I’ve done 2, 3, and 4-day rides across Michigan, but one day I want to go cross country (specifically, Portland, ME to Portland, OR). That will require some specific training.<br /><br />It occurs to me that one aspect of training for rowing I would consider applying to cycling is the occasional use of a good cycling ergometer even when the great outdoors remains available. I think it is useful to do some sort of criterion workout under stable conditions. I think it is extremely valuable for rowing teams to get in a couple of good erg sessions per week even during the heart of the outdoor season. This makes it possible to count on a couple of sessions that will maximize physiological development without having to worry about the vagaries of wind, water conditions, bladework, and other things that might disrupt the effectiveness of an on-water workout. Or maybe I’m the only one to notice that the balance of power in women’s collegiate rowing in the US remains in the Northeast and Midwest – areas of the country with long harsh winters where teams spend a significant portion of the year training indoors – and not regions where teams are able to train outdoors year- round. (Notwithstanding the obvious success of programs like Cal or Virginia.)<br /><br />Not sure how I wound up at this point so I’ll stop now…<br /><br />Mike Caviston<br /><br /><br />

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