What Training Have You Done Today???

[old] GeorgeD · Post by **[old] GeorgeD** » January 3rd, 2005, 6:15 pm

Tuesday 4th 9:30am 15,000m @ 2:00 / 22spm / 120df / 70%WHR This was interesting because 2 days ago at 20spm my average HR was 5bpm higher. The experiment continues. - George

[old] Ash · Post by **[old] Ash** » January 3rd, 2005, 6:55 pm

First day back on the UT1 stuff, boy did it feel laboured! first attempt for 30 minute challenge - 7,918m @ 22 spm. Dont worry, i'm building it up! Hope to get to 8800+ in 10 days time.

[old] ranger · Post by **[old] ranger** » January 4th, 2005, 3:28 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>I'm finding all the pieces I do are below 24 spm now. Perhaps I'm developing a proper stroke.....  </td></tr></table> Roy-- A good way to test whether you are developing a more powerful stroke is to do some short higher rate intervals at the same stroking power at the end of these low spm sessions. For instance, 1:56 at 16 spm is _very_ nice stroking, 14 SPI. Try this for short bursts (250m or so) at 30 spm, keeping your stroking technique smooth and at the same stroking power. If you succeed in maintaining your technique, you should be be doing 1:30. ranger

[old] ranger · Post by **[old] ranger** » January 4th, 2005, 5:35 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Try this for short bursts (250m or so) at 30 spm, keeping your stroking technique smooth and at the same stroking power. If you succeed in maintaining your technique, you should be be doing 1:30.  </td></tr></table> Sorry. _34_ spm at 14 SPI is 1:30. 30 spm at 14 SPI is 1:34. ranger

[old] ranger · Post by **[old] ranger** » January 4th, 2005, 5:39 am

An hour of skipping 15K UT1 (1:47 @ 24 SPM), with breaks, keeping it comfortable (<172 bpm, my anaerobic threshold) ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 4th, 2005, 7:58 am

So you are back to the skipping eh? couldn't keep away? 5k, 20 mins stepper at 250 watts 20 mins bike, 5k, 20 mins stepper, breakfast. I'll try some of those 250m sprints after my 20k this afternoon, but I think it'll be tough doing the same stroke at 34 spm, at 16 spm I was putting the handle in the cage every time. can't see me doing that at 34....

[old] ranger · Post by **[old] ranger** » January 4th, 2005, 9:44 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>So you are back to the skipping eh? couldn't keep away? </td></tr></table> Well, skipping my usual skipping has been an interesting experiment, but the results have been negative, I think. I have been feeling somewhat stiffer and tenser during my rows lately. I clearly feel better rowing after a long warm up. The long warm up settles my heart rate, breathing, temperature, coordination, nerves, etc. Must be my age. Getting a little creaky, I guess. So, yep, it's back to skipping. <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>I'll try some of those 250m sprints after my 20k this afternoon, but I think it'll be tough doing the same stroke at 34 spm, at 16 spm I was putting the handle in the cage every time. can't see me doing that at 34.... </td></tr></table> If you are completely relaxed and natural with a stroke at 16 spm, you should be able to do the same stroke at 34 spm. It sounds as though you still need to do some work on the stroke at 16 spm. Try getting your (additional) stroking power with (leg, back, and arm) speed instead of (exaggerated) length. Another nice way to check the increasing power of your stroke at higher stroke rates is to try 10MPS at various rates and see what feels comfortable. If you are developing a stronger stroke, you should feel comfortable doing 10MPS at higher and higher SPIs. 1:47 at 28 spm is 10.2 SPI 1:43 at 29 spm is 11.0 SPI 1:40 at 30 spm is 11.7 SPI 1:37 at 31 spm is 12.4 SPI 1:34 at 32 spm is 13.1 SPI 1:31 at 33 spm is 14.0 SPI 1:28 at 34 spm is 15.0 SPI I now feel pretty comfortable at 1:34 and 32 spm (13.1 SPI) and sometimes even 1:31 at 33 spm (14 SPI), although both of these are well above the stroking power I would ever race at. 1:28 at 34 spm (15 SPI) is still a bit beyond me, but not very far. I think I will soon be able to reach it, too. ranger

[old] Paul Smith · Post by **[old] Paul Smith** » January 4th, 2005, 3:52 pm

No erging for me today, a few weights in the garage instead.

[old] GeorgeD · Post by **[old] GeorgeD** » January 4th, 2005, 6:14 pm

Wednesday 5th 9:00am 15,000m @ 1:59.4 / 22spm / 120df / 75.8%WHR Going to drop my drag down to 115 tomorrow and observe any effect - George

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » January 4th, 2005, 7:40 pm

40 minutes at a 1:54.4, comfortable between an 18 and a 20. I don't think I broke 155 bpm the entire workout. Strapless -- 10494

[old] GeorgeD · Post by **[old] GeorgeD** » January 4th, 2005, 9:27 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (starboardrigged1seat @ Jan 5 2005, 12:40 PM)</td></tr><tr><td class='quote'> 155 bpm the entire workout. Strapless -- 10494  </td></tr></table> Nice effort Starboard 'guy', what does this HR represent - whats your max and resting HR? regds George

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » January 5th, 2005, 12:15 am

Well, I'm 18, 154 pounds, and have a 48 resting heart rate. I know I should roughly be steady stating between 145 and 165 bpm for 40 to 90 minutes. I do alot of training on my bike, and have hit a heart rate max of 212 before after a series of hill repeats. I felt really solid on the piece, I went through a period of burnt out after finals and doing 2-a-day's, averaging about 120 minutes of volume per day on the rowing machine, more if I was on the bike, so this was really encouraging -- starting to hold my old splits at familiar heart rates after a week of really light steady state, yoga/core work, and some scattered AT work.

[old] ranger · Post by **[old] ranger** » January 5th, 2005, 7:33 am

An hour of skipping and 15K of UT2 and UT1 (rates and paces in the C2 manual). Heart rate is settling down nicely now. I'm learning to relax while rowing with proper technique, a strong stroke (12 SPI), and low drag (115 df.). 1:47 at 24 spm (UT1) is getting _very_ comfortable. Another session of the same this afternoon. Vacation is over. Back to teaching today. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 5th, 2005, 8:27 am

10k warm up at 1.56.1, really this was an exercise in getting the s/r back up to 29-30, I did the first 3k at 20 spm and 2.00 splits. 1 hour bike spin class, 20 mins stepper at 250 watts, 5k warm down at 2.07. breakfast.

[old] Xavier · Post by **[old] Xavier** » January 5th, 2005, 8:51 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ Jan 4 2005, 10:14 PM)</td></tr><tr><td class='quote'> Wednesday 5th 9:00am 15,000m @ 1:59.4 / 22spm / 120df / 75.8%WHR Going to drop my drag down to 115 tomorrow and observe any effect - George  </td></tr></table> George, If I were you, I'd isolate the HR for a bit before changing the drag factor. See what happens with it over the period of a couple of weeks, and then if no improvement's happening, then alter another area. I can't really train at the moment - HR is way off what it should be, and I'm not sure why! Xav