What Training Have You Done Today?

[alex9026]

I will prob alter between a 1 min rest and 2 min rest per session for 200m

I'm currently going through a block of 500-1000m training and will rest minimum 2minutes for these short sharp intervals. You want to get comfortable rating and pacing high, too short a rest may impact this. It is sometimes difficult to rest so much longer than the actual interval pace...! Closer to test day, I'd start to reduce the rest period. Just my $0.02

[Sakly]

I will prob alter between a 1 min rest and 2 min rest per session for 200m

I'm currently going through a block of 500-1000m training and will rest minimum 2minutes for these short sharp intervals. You want to get comfortable rating and pacing high, too short a rest may impact this. It is sometimes difficult to rest so much longer than the actual interval pace...! Closer to test day, I'd start to reduce the rest period. Just my $0.02

Exactly why I suggested a longer rest period. I think it's important to add up meters at or above target pace, so longer rest will help to achieve this much better.

[alex9026]

Exactly why I suggested a longer rest period. I think it's important to add up meters at or above target pace, so longer rest will help to achieve this much better.

Yup, it's not uncommon for your big sprinters to rest 3-4 minutes after a 15-20 second effort. I don't quite have the patience for that

[Dutch]

I will prob alter between a 1 min rest and 2 min rest per session for 200m

I'm currently going through a block of 500-1000m training and will rest minimum 2minutes for these short sharp intervals. You want to get comfortable rating and pacing high, too short a rest may impact this. It is sometimes difficult to rest so much longer than the actual interval pace...! Closer to test day, I'd start to reduce the rest period. Just my $0.02

Thanks Alex, I do defo need to get used to higher rating for sustained time and noted 2 mins.

Exactly why I suggested a longer rest period. I think it's important to add up meters at or above target pace, so longer rest will help to achieve this much better.

Again, experience needed at target pace.

Yup, it's not uncommon for your big sprinters to rest 3-4 minutes after a 15-20 second effort. I don't quite have the patience for that

So what I get from this is and previous statements is that this cuts into the cns and engrains it in through repetition bit like doing weights.
Interesting on longer rest times, I have heard people doing this when the heart rate comes down to a certain percentage or number. I think danger did something like this not long ago iirc.
This will help with getting me used to the pacing certainly, at the moment i am quite erratic with no real set plan, well sort of but not really nailed in.

[Sakly]

Exactly why I suggested a longer rest period. I think it's important to add up meters at or above target pace, so longer rest will help to achieve this much better.

Yup, it's not uncommon for your big sprinters to rest 3-4 minutes after a 15-20 second effort. I don't quite have the patience for that

So what I get from this is and previous statements is that this cuts into the cns and engrains it in through repetition bit like doing weights.
Interesting on longer rest times, I have heard people doing this when the heart rate comes down to a certain percentage or number. I think danger did something like this not long ago iirc.
This will help with getting me used to the pacing certainly, at the moment i am quite erratic with no real set plan, well sort of but not really nailed in.

Definitely no sprinter here, also not specifically training for that - tbh most of my training is the complete opposite. So take my advice with a pinch of salt
There are many factors, which influence the outcome. Strength and explosiveness on the one side to build speed, energy supply on the other side, which is depending on several factors, your metabolic state, breathing rate and efficiency - oxygen uptake, to name some.
Adding up time at or faster target pace will train your body to optimize the factors needed for this exact situation.
Long steady state will increase the base fitness and help to sustain the above for longer, as it has effects on the energy supply machinerie.

My own training structure seems to prove the above. I mainly have long (for me long means HM or 2h sessions recently) sessions, hardly any intervals or speed work at all. Strength building through strength training as usual.
I could improve on 500m (from 1:27.1 to 1:26) and 200m (from 32.3 to 32.1) recently, and both stroke data showed no stronger starts, but a better maintaining of speed. Fading/drop off was less, even attacking these in a non-recovered state.

[Dangerscouse]

Post the good, the bad and the unusual. I wasn't up for doing this type of effort today, but I tried it anyway, until nature called and I had to stop.

I know I could have started again and done the remaining five intervals but I just couldn't muster up the enthusiasm so I did a low stroke rate 5k instead.

26:49.4 7,000m 1:54.9 230 1092 25 140
16:09.3 4,000m 2:01.1 197 977 23 132
r: 0:30 32m
3:34.9 1,000m 1:47.4 282 1270 29 150
r: 1:00 50m
3:32.6 1,000m 1:46.3 291 1302 29 153
r: 1:00 39m
3:32.6 1,000m 1:46.3 291 1302 29 155
r: 1:00 22m
r143m

21:04.6 5,000m 2:06.4 173 895 17 126
4:14.6 1,000m 2:07.3 170 883 18 124
4:13.8 2,000m 2:06.9 171 889 17 129
4:13.2 3,000m 2:06.6 172 893 18 126
4:12.1 4,000m 2:06.0 175 901 18 126
4:10.9 5,000m 2:05.4 177 910 18 126

[nick rockliff]

Just a steady away 10kr20 this evening.

Time Meters Pace Watts Cal/Hr S/M
41:59.8 10,000m 2:05.9 175 902 20 121
4:12.0 1,000m 2:06.0 175 902 20 111
4:12.0 2,000m 2:06.0 175 902 20 116
4:12.0 3,000m 2:06.0 175 902 20 116
4:11.9 4,000m 2:05.9 175 902 20 120
4:12.0 5,000m 2:06.0 175 902 20 122
4:12.0 6,000m 2:06.0 175 902 20 123
4:12.0 7,000m 2:06.0 175 902 20 125
4:12.1 8,000m 2:06.0 175 901 20 127
4:11.9 9,000m 2:05.9 175 902 20 126
4:12.0 10,000m 2:06.0 175 902 20 129

[p_b82]

Had been hoping that my Hr would start to settle a bit more at this pace, but apparently still facing a bit of drift up above roughly threshold (165-170ish based on observation during FM before not testing); so thought sod it if it's high it's high and pressed on a bit in the final split.

Still got so much ground to make up... but 2.5mins longer than monday.

Time Meters Pace Watts Cal/Hr S/M
35:00.0 7,763m 2:15.2 141 786 22 167
7:00.0 1,542m 2:16.1 139 776 22 152
14:00.0 1,554m 2:15.1 142 788 23 166
21:00.0 1,548m 2:15.6 140 782 23 169
28:00.0 1,545m 2:15.9 139 779 22 172
35:00.0 1,575m 2:13.3 148 808 23 179

[Sakly]

Since the CTC was a 200m last year in October, this is a test distance we do here and there during our gym warmup.
In the CTC I could log a 33.1 as fastest try of 5 overall with the slowest at 33.4.
Today I did this test again and could manage a flat 32, so within a year I could improve from 1:22.7 to flat 1:20 average pace or from 618W to 684W average without specifically training short distances/sprints. Doesn't sound much, but feels good
Side note: today first time I saw 1:16s on the monitor and the first 100 split was sub 16, so 0.2 faster than my PB.

[Dangerscouse]

Today I did this test again and could manage a flat 32, so within a year I could improve from 1:22.7 to flat 1:20 average pace or from 618W to 684W average without specifically training short distances/sprints. Doesn't sound much, but feels good

Those that know, know that is a huge increase

[iain]

Sakly, truly impressive. I would say that this may have come from the weight training more than the rowing training!

[Dutch]

Since the CTC was a 200m last year in October, this is a test distance we do here and there during our gym warmup.
In the CTC I could log a 33.1 as fastest try of 5 overall with the slowest at 33.4.
Today I did this test again and could manage a flat 32, so within a year I could improve from 1:22.7 to flat 1:20 average pace or from 618W to 684W average without specifically training short distances/sprints. Doesn't sound much, but feels good
Side note: today first time I saw 1:16s on the monitor and the first 100 split was sub 16, so 0.2 faster than my PB.

Amazing improvement m8, well done.

[KeithT]

Haven't posted for a week or so again but still plugging along. Currently have a dilema, despite how it makes my knees feel I have been squatting fairly heavy for a few months and it has worked in the sense that my leg strength has increased and close to what I used to do. The problem is, my legs are often very sore and feel tired on rowing days from the squats and it causes both physical and mental issues. In theory having the stronger legs should be a good thing but not if it's impacting my cardio and actual rowing performance. I think the answer is due back off the squats but it has been nice to feel strong there again.

What sort of rep range are you doing keith ? Might be an idea to play with the rep range and squat depth or if you have access to one, use a trap bar and do good quality reps with it.

Have been doing warm-ups and then a primary 3x10, then some lighter front squats for a few sets. I have increased weight gradually and doing some pretty good numbers now (last time was 275lbs for the 3x10). Just as I say it was messing with my rows I had a good row today but it had been 5 days since squats - I changed the timing of my harder row to see if that helps.

[Sakly]

Today I did this test again and could manage a flat 32, so within a year I could improve from 1:22.7 to flat 1:20 average pace or from 618W to 684W average without specifically training short distances/sprints. Doesn't sound much, but feels good

Those that know, know that is a huge increase

Sakly, truly impressive. I would say that this may have come from the weight training more than the rowing training!

Amazing improvement m8, well done.

Thx guys

Iain, I agree to your assumption. Mainly the deadlifts and squats have carry over to these type of rowing efforts. I did not use higher weights, but I feel stronger and more stable in the lifts using the same weights a year ago. Deadlifts 120-130kg max, typically 9-11 reps. Squats 90-100kg, same rep range, but with short pause at the bottom to minimize/eliminate momentum.

[KeithT]

Pretty good workout today. I mixed some 2k intervals with 5 minute brisk walks on a treadmill. Plan was to do the 4 2Ks at 1:55 or lower but did 2 of them under 1:45 to get the sub 7:00 2k thing out of my head. Best I have felt for a while on the ERG - overall pace under 1:50.