What Training Have You Done Today???

[old] Sir Pirate · Post by **[old] Sir Pirate** » February 1st, 2005, 9:11 am

It’s time for the Pirate to give you all a laugh. I thought I would try my least favourite session ever, 4x500m with 1:30 rest. 5k warm-up 1st 1:32.9 2nd 1:32.0 3rd 1:42.8 4th 1:33.9 1K cool down This is the 1st sprint work I have done since November, and I hated every second of it and won’t be doing it again. I prefer the longer stuff. 10K on line tonight. Sir Pirate

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 1st, 2005, 9:30 am

You Plank! How can you call that sprint work ? When it is about your 2k pb pace, or should be First 2 were very good. For me today, 2k warm up, 4 x 4mins with 3 mins rests. 1.40.5 1.41.6 1.50.0 1.47.0 blew up after 1 min of the 3rd one, tank empty, will rest on thursday and try again friday morning at 08.20

[old] ranger · Post by **[old] ranger** » February 1st, 2005, 10:30 am

1000 sit ups, an hour of skipping, 15K fartlek of 250s 1:34 @ 38 spm (11 SPI). Close to a 1-1 ratio at 38 spm. I'll do a couple more sessions of these fartleks today, slowly lengthening the 250s to 500s. I will be rowing everything this week and next at high stroke rates with (relatively) light stroking (10-11 SPI). Just a lark, I suppose, but I might try to do my Elkhart race this weekend with a light stroke at 38 spm, just to see what happens. John Rupp should be pleased to hear this. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 1st, 2005, 10:33 am

What does 38 spm at 11 spi work out at Rich?

[old] ranger · Post by **[old] ranger** » February 1st, 2005, 11:39 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Rocket Roy @ Feb 1 2005, 09:33 AM)</div></td></tr><tr><td class='quote'>What does 38 spm at 11 spi work out at Rich? </td></tr></table> Roy-- 1:34/6:16 That's quite a bit too fast, but I might try to make this a target of sorts, at least for significant stretches. It can be modulated by slighter lighter and/or slower stroking: 36 spm at 11 SPI is 6:24 38 at 10 SPI is about 6:28 After rowing all year at 13-15 SPI, 10-11 SPI feels _very_ light. It is now _very_ easy for me to raise the rate when stroking this lightly. So, I might see if I can. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 1st, 2005, 11:55 am

have a good race at the week-end, we are looking forward to a 6.35 or better from you! How is the weight management?

[old] ranger · Post by **[old] ranger** » February 1st, 2005, 2:36 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Rocket Roy @ Feb 1 2005, 10:55 AM)</div></td></tr><tr><td class='quote'>have a good race at the week-end, we are looking forward to a 6.35 or better from you! How is the weight management? </td></tr></table> Roy-- Thanks. Weight is pretty good, but I'm finding it hard to get as motivated (i.e., fanatical) about it as I used to. I'm afraid that I like the rowing much more than I like the starving! I suspect that if you row as a lightweight for the next couple of years (and beyond), you will begin to feel the same way. ranger

[old] GeorgeD · Post by **[old] GeorgeD** » February 1st, 2005, 3:36 pm

Found it tough this morning and dont know why, but the heat and the humidity are taking a toll. Today a steady 15k @ 2:00 and 20spm - biggest challenge was getting enough fluid in. I would appreciate any guidence from anyone on managing training (intensity / duration) in these conditions. regs George

[old] GeorgeD · Post by **[old] GeorgeD** » February 1st, 2005, 3:41 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ranger @ Feb 2 2005, 03:30 AM)</div></td></tr><tr><td class='quote'>Close to a 1-1 ratio at 38 spm. I'll do a couple more sessions of these fartleks today, slowly lengthening the 250s to 500s. ranger </td></tr></table> Ranger I am confused as to why the sudden change when you have spent all this time ingraining a stroke and technique with a vision in mind for a lower racing stroke rate. Is now the time to be making these changes with only one race before Boston left? Was there any reason behind your decision not to race last week or was it a result of the fact that you were a little 'off colour' as you mentioned earlier - hopefully you will be back in the swing soon. regds George

[old] ranger · Post by **[old] ranger** » February 1st, 2005, 5:37 pm

17K fartlek, rushing the slide now, 1-to-1 ratio Another session of these before I go to bed <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>Ranger I am confused as to why the sudden change when you have spent all this time ingraining a stroke and technique with a vision in mind for a lower racing stroke rate. Is now the time to be making these changes with only one race before Boston left? Was there any reason behind your decision not to race last week or was it a result of the fact that you were a little 'off colour' as you mentioned earlier - hopefully you will be back in the swing soon. </td></tr></table> Technique is still the same, really, and drag is still 114 df. I'm just changing the rhythm and lightening up for racing. I will continue to work on the heavy stroke in training, when the racing season is over. The stroke is still a work in progress. Various reasons for this, I suppose. The principle reason, I guess, is that I'm not fully in control of my new stroke yet, at least for racing. So I am drawing on my _other_ resources to make up the difference. I am very used to a high rate. Never checked it out, but I suspect that a canoeing stroke is up over 60 spm. A high rate lets me to lift a little more with my back. I am used to this; I have been doing it all my life. As Mel mentioned, this is probably why Eskild uses a high rate when he ergs, too: strong back. I wasn't "off color" this last weekend. I was a little too heavy for my liking. So I decided not to spend 10 hours driving to Toronto just to discover I couldn't make weight. Elkhart is closer (only a couple of hours drive), and it gives me another week to get skinny. You big guys don't have to worry about such stuff. ranger

[old] GeorgeD · Post by **[old] GeorgeD** » February 1st, 2005, 5:58 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ranger @ Feb 2 2005, 10:37 AM)</div></td></tr><tr><td class='quote'>The principle reason, I guess, is that I'm not fully in control of my new stroke yet, at least for racing. </td></tr></table> I can certainly notice at low rates when an individual stroke feels good and bad and the monitor reminds me - what is it in your stroke that 'goes astray' at racing pace? - the legs or arms or catch ? <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>You big guys don't have to worry about such stuff. </td></tr></table> I would like to lose a bit more but it is stuck at the moment, maybe as I build intensity closer to competition it will shift a bit more (it is just round the waist and lower back), I doubt I would get down to 100k again tho George

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 1st, 2005, 6:00 pm

Today I am at 75.4 kilos, nearly lwt, and I've just had 3/4 a bottle of veruy good wine, and felling very merry! Can't remember why I started this reply now, DOH! George 6'5" and 100kilos boy I'm glad I'm outta your cat.! Still can't remember why I wanted to reply, It was very relevant too!!

[old] GeorgeD · Post by **[old] GeorgeD** » February 1st, 2005, 6:06 pm

Roy - red or white

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 1st, 2005, 6:22 pm

GD, white, I'm off for a long lie down now!! God it's fun this erging lark, isn't it??!!

[old] NavigationHazard · Post by **[old] NavigationHazard** » February 1st, 2005, 9:17 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>You big guys don't have to worry about such stuff. </td></tr></table> Big? Big? George's 6'5" and 108 kilos ain't big. That's trim. My 6'6" and 123 kilos -- now that's big. I have legs that probably outweigh a lightweight women's double on their own. Just as carding my mother in law at the liquor store is an act of gallantry, not law, I'm flattered if I'm ever actually asked to weigh in. When I walked up to the scale at the New York Rowing Association ergfest the other day they waved me away frantically lest I break it. I'm not going to make lightweight again in this lifetime unless I'm severed somewhere around mid-torso, or my lips are sewn shut for six weeks. And since any cure that kept out the beer would be worse than the disease.... 30 min hard today, 8445m. Eh, not bad for a big ol' fat man. An injudicious choice of playlists had me finishing up to Blondie's "Tide Is High": "The tide is high but I'm holding on...."