What Training Have You Done Today???

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 18th, 2005, 6:04 pm

That's 4 and a half hours of training today. I don't know how you used to do 6 hours a day Rich. I think I'll stick to 3 hours a day for a while until I get used to it. 25 days to go and still 5 kilos to lose. Rich, do you think I should drop the watts on the stepper to 215 and do longer or keep it at 290 and do 40 mins a day?

[old] ranger · Post by **[old] ranger** » January 19th, 2005, 3:30 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jan 18 2005, 05:04 PM)</td></tr><tr><td class='quote'>That's 4 and a half hours of training today. I don't know how you used to do 6 hours a day Rich. I think I'll stick to 3 hours a day for a while until I get used to it. 25 days to go and still 5 kilos to lose. Rich, do you think I should drop the watts on the stepper to 215 and do longer or keep it at 290 and do 40 mins a day? </td></tr></table> Roy-- You seem to be doing great. I wouldn't change a thing. Nothing beats repeated, sustained, and proven success. If it ain't broke, why try to fix it? I think a mix of activities and intensities is good when you are losing weight. To get fully to weight, you will now have to grind off pounds in out of the way places or in places that have been fat for quite a while. To get them to cooperate, these recalcitrant and out of the way places will need strong encouragement. ranger

[old] ranger · Post by **[old] ranger** » January 19th, 2005, 8:09 am

Took it easier this morning. Arms were a little tired from the UT1 stuff. The longer, heavier stroke I am using is harder of the weaker levers, especially as the rowing gets faster. An hour of skipping and 15K (half UT2, half UT1) Heart rate is _really_ settling down. Heart rate on the UT2 (1:52 @ 22 spm) just slowly drifted up to 156 bpm, although it indeed got there after half an hour. Stayed below 150 bpm for nearly 4K. My heart was again riding in the low 160s at 1:47-1:48 and 24 spm. ranger

[old] Nuts & Bolts · Post by **[old] Nuts & Bolts** » January 19th, 2005, 8:47 am

Ranger, have you found any variation in your HR? eg, Weather, time of day, mood? If you did not skip for an hour would you be able to hold your UT2 (1:52 @ 22 spm) below 156 bpm for a while longer. Could the skipping be giving distorted figures while doing your rowing, due to the prolonged warm-up? What do you let your HR return to after your warm-up before you start your rowing work?

[old] Nuts & Bolts · Post by **[old] Nuts & Bolts** » January 19th, 2005, 6:32 pm

Todays sessions. Morning. 60mins UT2, 30mis UT1 Afternoon. Various sessions including 25mins at 1:48.5 pace with 500m bursts of 1:43

[old] Atorrante · Post by **[old] Atorrante** » January 19th, 2005, 8:02 pm

10K running in 48:32 and 1/2 hour stat bike at 21 m/h. Thursday will be a 10K row and an easy 4 miles runniing (si Dios quiere).

[old] Jim Barry · Post by **[old] Jim Barry** » January 20th, 2005, 12:14 am

14 pull ups. Gettin' somewhere here.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 20th, 2005, 6:03 am

6k @ 1.53 @ 20 spm 1 hour bike spin class, 20 mins stepper, 2k warm down. Towards the end of the 6k I managed to do 1k at 1.51 at 20 spm which was pleasing. home for breakfast --4 grapefruit and 2 cups of tea.

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 6:07 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Nuts & Bolts @ Jan 19 2005, 07:47 AM)</td></tr><tr><td class='quote'>Ranger, have you found any variation in your HR? eg, Weather, time of day, mood? If you did not skip for an hour would you be able to hold your UT2 (1:52 @ 22 spm) below 156 bpm for a while longer. Could the skipping be giving distorted figures while doing your rowing, due to the prolonged warm-up? What do you let your HR return to after your warm-up before you start your rowing work? </td></tr></table> Nutty bolt-- My warm up (skipping for an hour) does not tire me out, elevate my heart rate, and so forth. Just the opposite. It relaxes me, calms me down, sheds the fatigue from the day before, shakes off stiffness, gets me smooth and fluid in my full body motion, and so forth. It is largely my warm up that lets me row my UT2 stuff at a low and steady heart rate. When I skip rope, my heart only beats 110 bpm. Before I am done, I get soaked in sweat, though, and my heart rate is still elevated somewhat from a cool, resting heart rate when I get on the rower a bit later, usually to about 70 bpm. Today (as with yesterday), it has taken my heart rate 3-4K to get to 156 bpm (from that 70 bpm starting point) rowing at 1:52 and 22 spm in my UT2 rowing, which I usually begin my sessions with now. It does indeed finally get there, though. I don't seem to be able to do much better than 156 bpm for UT2 paces and rates (C2 manual), so like everyone, I am still falling a bit short of their standard. Oh well. Maybe after full sharpening for racing my UT2 heart rate will drop a bit. BTW, how old are you, what do you weigh, and what is your 2K? You are working pretty darn hard, too! ranger

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 6:09 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>4 grapefruit </td></tr></table> Now you're on to something! ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 20th, 2005, 6:20 am

I think I used up more calories peeling the damn things than I consumed eating them And tinned ones just don't do it, do they? Is there a way of getting around the peeling of them that I'm missing, I guess I could employ someone to do it for me.

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 6:27 am

an hour of skipping, 10K UT2, 10K UT1 UT2 (1:52 @ 22 spm) still nicely controlled at 156 bpm. Upping the pace and rate of the UT1 rowing now to 1:45 @ 25 spm (from 1:47 and 24 spm). It is both frustrating and pleasing that much of my rowing is still _muscular_ conditioning rather than CV training. The heavier, longer stroke I am usuing now is more of a strain on the arms and legs than my old stroke and I am still getting used to it. NB: Those who use a lighter stroke miss this aspect of training for rowing altogether. They neglect the potential thåt they could tap if they had proper muscular conditioning and the technique to put it to use. Impressively, when in his middle 50s, lightweight Rod Freed got his UT1 rowing to 1:43 (or so). According to the C2 manual, this is UT1 for a 6:15 2K (or so). This isn't impossible as a goal for me, I think, but it would certainly be difficult. Freed rows around 6:40 for 2K. The disparity between these two (Freed's 2K and UT1) is probably due to technique and muscular conditioning. In his UT1 rowing, Freed rows at 170 drag (or so) and with a free rate. It would be interesting to know what Freed could row for 10K at 110 df. and 24 spm. ranger

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 6:37 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jan 20 2005, 05:20 AM)</td></tr><tr><td class='quote'>I think I used up more calories peeling the damn things than I consumed eating them And tinned ones just don't do it, do they? Is there a way of getting around the peeling of them that I'm missing, I guess I could employ someone to do it for me.  </td></tr></table> Nope. TLC. TLC. Peel them one by one--lovingly. How to peel and eat them? Slice off both ends on a dozen or so. Then peel them and break them apart into a big bowl. Then juice them. The batch makes two pitchers of foaming nectar! I drank about two pitchers of this freshly squeezed grapefruit juice a day when I was doing my 6-hour workouts and losing weight at about the rate you have been losing it. Use ruby red grapefruit. The color is amazing. Canned grapefruit are an abomination. ranger

[old] Nuts & Bolts · Post by **[old] Nuts & Bolts** » January 20th, 2005, 7:22 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 20 2005, 05:07 AM)</td></tr><tr><td class='quote'> BTW, how old are you, what do you weigh, and what is your 2K? You are working pretty darn hard, too! ranger  </td></tr></table> I am approaching 40 years old and weigh in around the 85kg. I very rarely row a 2K time trial, the best I have done for a 2K is 6:25.2 this was a while ago (8 months), I don’t think I will be quicker at this moment in time, as I have been doing a lot of UT2 & UT1 pieces at lower rates 18-24. I have tried some shorter/higher rate work recently and found that 36spm is getting me 1:28 pace, this pace is not sustainable for any length of time at the moment though, I start to fade at around 850m. The rate was too high; months of low rate work have got me into habits, some of them bad. I am finding myself stopping at the start of the recovery at 18spm pieces, only on 18spm, the stroke is not smooth, I think I have made the mistake of not combining higher rate sessions with the lower rate. I have seen on the UK Site a guy named Toddler, I like his sessions, some long work, combining short sharp intervals rowed within longer pieces in one session. He has made great improvements. I think this may be something for me to work with when my stroke is smooth at the lower rate again.

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 7:31 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Nuts & Bolts @ Jan 20 2005, 06:22 AM)</td></tr><tr><td class='quote'></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 20 2005, 05:07 AM)</td></tr><tr><td class='quote'> BTW, how old are you, what do you weigh, and what is your 2K? You are working pretty darn hard, too! ranger  </td></tr></table> I am approaching 40 years old and weigh in around the 85kg. I very rarely row a 2K time trial, the best I have done for a 2K is 6:25.2 this was a while ago (8 months), I don’t think I will be quicker at this moment in time, as I have been doing a lot of UT2 & UT1 pieces at lower rates 18-24. I have tried some shorter/higher rate work recently and found that 36spm is getting me 1:28 pace, this pace is not sustainable for any length of time at the moment though, I start to fade at around 850m. The rate was too high; months of low rate work have got me into habits, some of them bad. I am finding myself stopping at the start of the recovery at 18spm pieces, only on 18spm, the stroke is not smooth, I think I have made the mistake of not combining higher rate sessions with the lower rate. I have seen on the UK Site a guy named Toddler, I like his sessions, some long work, combining short sharp intervals rowed within longer pieces in one session. He has made great improvements. I think this may be something for me to work with when my stroke is smooth at the lower rate again. </td></tr></table> Nutty bolt-- Don't sell yourself short! You are doing great! 1:28 at 36 spm for 850m? Bang on. Try it again and get to 1K (any way that you can). See what you get. You are younger and bigger than I am, but our training is very parallel at the moment. I also get about 1:28-1:30 at 36 spm. Unlike you, though, I would fall over backwards with joy if I found that I could go 1:28 for 850m. If that ever happens, I will have won the lottery with this new training. If you can sustain that 1:28 to 1K, you row 2:56 for 1K. I wouldn't worry about not doing enough high rate stuff. A 2:56 1K for a 40-year-old heavyweight is _very_ respectable. ranger