What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » January 14th, 2005, 4:15 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Max HR does not increase as you age. It decreases.  </td></tr></table> Yikes. Lighten up, Coach. I was joking, having (excuse me) fun. Can't believe you took me seriously. Rowing is just a hobby. I do it for fun. I also write on this forum for fun. You are right that I don't know my maximum heart rate exactly at exactly this moment. ranger

[old] chickenlegs · Post by **[old] chickenlegs** » January 14th, 2005, 4:16 am

pete, i don't remember if the pain in the butt went away as son as i started rowing without straps, but it was definetely common before and it is almost gone now. 2 km x 3 1:40.1, 1:40.1, 1:41.5 all @ 27. 5' rest in between. much harder than i would want it to be...

[old] ranger · Post by **[old] ranger** » January 14th, 2005, 4:22 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>You have to train your body to be able to endure this HR for the time duration of your marathon. Getting up to that HR is not the problem. Holding it for the length of time of a FM is. </td></tr></table> Yikes. Of course. Durability. My claim is that is I can. I have rowed very comfortably flat at 172 bpm for an hour. ranger

[old] ranger · Post by **[old] ranger** » January 14th, 2005, 4:29 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>This is just a matter of training. You have to train your body to be able to endure this HR for the time duration of your marathon. Getting up to that HR is not the problem. Holding it for the length of time of a FM is. </td></tr></table> I have had a little practice. I was a marathon runner for 25 years. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 14th, 2005, 4:32 am

Rich, Today I got a spare hour before work so got to the gym at 06.30 and did 1 hour at 287 watts on the stepper, worked up a nice sweat. My heart rate went from 140 in the first 20 mins; at 145 in the 2nd 20 mins and 151 in the 3rd 20 min segment, finishing during the last minute at 153. So it was pretty easy, i could have done another 20 mins but had to rush off. John, at 213 watts I step at 61 spm at 245 watts 71, and at 287 watts 81 steps per min.

[old] ranger · Post by **[old] ranger** » January 14th, 2005, 4:32 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'> have rowed very comfortably flat at 172 bpm for an hour.  </td></tr></table> By the way, when I rowed the hour at 172 bpm, I could have easily gone on to HM, which is the trial I was attempting but I decided to kick it into an hour to get a pb there. I did the last 1K at 1:39. Heart rate finished at 190 bpm. ranger

[old] ranger · Post by **[old] ranger** » January 14th, 2005, 5:05 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>I was doing 1:50 (at 23 spm) flat at 162 bpm this morning. Nice! </td></tr></table> Coach Gus: This is meaningless unless you let us know how long. Answer: Well, long enough, given how my heart responds. Over long distances, I have almost no drift in my heart rate. At a certain work load, my heart just finds a level and runs flat. Don't remember how far I rowed at 1:50 and 23 spm yesterday, but long enough to see that my heart was just riding flat at 162. Just did a little 5K to recheck. Yep. Rowed it at 1:50 and 22 spm. Heart rode flat at 162, 75% of MHR. My guess is that I can row a marathon at 162 bpm, 75% MHR. This is just a little over a UT2 paddle, well short of UT1 pace and heart rate and a solid 10 bpm below my anaerobic threshold (172 bpm). ranger

[old] ranger · Post by **[old] ranger** » January 14th, 2005, 5:21 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jan 14 2005, 03:32 AM)</td></tr><tr><td class='quote'>Rich, Today I got a spare hour before work so got to the gym at 06.30 and did 1 hour at 287 watts on the stepper, worked up a nice sweat. My heart rate went from 140 in the first 20 mins; at 145 in the 2nd 20 mins and 151 in the 3rd 20 min segment, finishing during the last minute at 153. So it was pretty easy, i could have done another 20 mins but had to rush off. John, at 213 watts I step at 61 spm at 245 watts 71, and at 287 watts 81 steps per min. </td></tr></table> Roy-- Nice! _Very_ good news. This is right parallel to me. Your legs are _very_ efficient. It also tells you something important: Core! Upper Body! Technique! Your legs are fine. Develop your upper body and core and how they work together with your legs during the rowing stroke. You'll be golden. How many pull ups can you do? How many V-sits/jackknives can you do off the floor? Take it easy, but if I were you, I would see if you can gradually stretch the stepping at 285 watts to two hours. If you can do this regularly, you will build an iron shod UT2 CV base. In my experience, it is the _second_ hour that does the significant work in these UT2 workouts (on the erg, bike, stepper, whatever). Then (in the off-season) work on your stroke. Row strapless, drop the drag, up the power, lower the rate, etc. That will build up your upper body and give your stroke a quicker, stronger drive and a more relaxed recovery. Efficiency. If you can get as efficient on the erg as you are on the stepper, you'll be whistling Dixie at 1:50 and 22 spm for a marathon. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 14th, 2005, 6:21 am

Great positve reply and so encouraging! Thanks Rich. I'm sure you are right about the 2nd hour doing the business, I get into that next week. I'm going to start building the core/stomach muscles up next week too. But I wont do any upper body weights until I'm down to 74kilos. I think next time I'm in the gym I'll do 1 hour stepper at 290 watts then 10k then another hour stepper then finish with 30 mins bike just to get the knees going well again.

[old] ranger · Post by **[old] ranger** » January 14th, 2005, 6:45 am

Roy-- You might also be right about the benefit of skipping for what you need to work on. Skipping might be just the thing to give you more quickness, dexterity, relaxation, full body coordination, etc. (or at least to help you recover some of what you may have lost). These things are important assets in developing an efficient stroke. We aren't 20 years old. We are 55! S..t happens over those three decades--especially to the body. And what the heck, skipping is just more UT2 (and fat-burning) work, anyway. ranger

[old] ranger · Post by **[old] ranger** » January 14th, 2005, 6:54 am

Rowing today: 25K UT1 (in various formats), now ramping down to AT. Time to do 5Ks. Day after day. 1:42-1:45 at 25-27 spm feels _very_ comfortable, now. Middle distance relaxation is setting in. Stroke is getting _very_ solid. 114 df. ranger

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » January 14th, 2005, 8:43 am

5 k paddle 2.28.6 22spm then 2 x2.5k at 2.20. 1k cool down.... 11k total....yahooo ......that was a boost to do over 10 k today .... the cushion is doing it's job just a bit annoying ..but never mind .... worse peeps off than me .... Going to attempt to hoover again today .... believe me that is a training session on it's own crutch in left hand hoover in right and hoppity hoppity ....<img src='http://www.techhelpers.net/e4u/animal/1.gif' border='0' alt='user posted image' />

[old] Paul Smith · Post by **[old] Paul Smith** » January 14th, 2005, 2:16 pm

Today: 2K warmup 6K Fartlek 21:09.1 PB 2K Cooldown. Chickenlegs nice 2K's!!!

[old] Byron Drachman · Post by **[old] Byron Drachman** » January 14th, 2005, 3:07 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Yes, the erg is still harder for me, too, given equal wattage. </td></tr></table> According to this reference: <a href='http://www.atm.ox.ac.uk/rowing/physics/ ... #section13' target='_blank'>http://www.atm.ox.ac.uk/rowing/physics/ ... >Somewhere between 10 and 20 percent of your watts expended are not being measured on the rowing ergometer (without slides) so you would expect a higher reading on a stepper. In other words, the watts used to slide your body back and forth, which you would be burning even if you didn't have hold of the handle, are watts used but not measured. Byron

[old] J.D. · Post by **[old] J.D.** » January 15th, 2005, 2:38 am

50K in 222m22.2s. I was initially just planning to do it in 3:45:00 but when I loooked at the projected score I thought it would be fun to see all those 2's.