wolverine plan, anyone?

[kcavorsi]

would i be correct in thinking you are "training," not "exercising?" and are you naturally disciplined? i always used to make excuses to escape the demands of the wp. sort of, i'll row, but damned if i can bend my mind to the exactitude of an l4.

My goals are really just to get as fit as possible mainly with the rower(knee injuries have precluded running and some other things) and to see how fast I can pull a 2K. I like to have a training plan, and personally I like the WP far better than others I've seen. I like the L4's for alot of reasons, especially mentally breaking the hour into chunks of time with different paces and stroke rates, keeps me much more engaged.

Today was L4:

2500m warmup
60'L4 182/184/186/182/184/186
1104 strokes 18.4spm
Goal meters:14,742
Actual meters: 14,796
2500m cooldown

[bob01]

Looking at the WP. Tried level 4 a couple of times and have real problems getting the pace slow enough

Any thoughts

Thanks

[hjs]

Looking at the WP. Tried level 4 a couple of times and have real problems getting the pace slow enough

Any thoughts

Thanks

Which L4? You should start out at the lowest strokerates. If you do so and you still can,t reach the paces start out slower. But work on your technique, makes your strokes slowly stronger.

[bob01]

I've been looking at this tried a l4 a couple times.... Have real difficulty getting the pace slow enough... Any thoughts.

Whilst there are spin off surprised it has not been updated.... Or any I can find ?

Bob

[jamesg]

That can depend on the stroke rate you use in a 2k. For example if you race at 300W/36, then rating 20 will appear at less than 300*20/36 = 165W, probably too slow for you.

Works the other way around if you race 2k at 300/26: rate 20 would be 230W.

Since presumably you know what stroke you pull in a 2k, when training just multiply that stroke work by the rating you intend to use. The Interactive Watt bands (60, 70, 80%) to first approximation can be applied to ratings too.

The L4 logic remains applicable, just use say 22-24-26-24-22 rather than 18-20-22-20-18. Or develop a bigger stroke.

[bob01]

Thanks... I think I have a longish stroke.... but will try the higher stroke sequences ...
For ages I used a minimum damper and accelerated the pull

[kcavorsi]

Did L3 today

2500m warmup
Continuous 15.5K, target pace 1:58, actual 1:57.9, finished in one hour, 56 seconds, avg spm 26
2500 cooldown

[hjs]

Thanks... I think I have a longish stroke.... but will try the higher stroke sequences ...
For ages I used a minimum damper and accelerated the pull

Do you have a serious 2k pb? Thats you base, if not first do a serious 2k tt. All sessions are based op that 2k pace.

[kcavorsi]

Today was L2:

3/2.5/2K

4K warmup
3K @ 1:50.7
2.5K @ 1:50.3
2K @ 1:49.8
4K cooldown

Felt very good. Interval paces were .1-.2 seconds faster than last time I did this session

[bob01]

True words. I do like to do the L4 sessions in my plan. I also mix in some of the L1 and L2 sessions when my personal plan requires a session with that effect, but over time have created my own library of sessions, including some effective ones that are not in the Wolverine Plan.[/quote]


Any insight into your effective sessions???

[sander]

True words. I do like to do the L4 sessions in my plan. I also mix in some of the L1 and L2 sessions when my personal plan requires a session with that effect, but over time have created my own library of sessions, including some effective ones that are not in the Wolverine Plan.

Any insight into your effective sessions???

This looks like you are quoting me and asking me a question.

Recently, I have been doing a lot of iterations of 9x(500m/70"R)/5min at 26/27spm. I started out with sets of 8x500, evolved to 9x. Works for me. The intervals are short enough and the stroke rates low enough to make this a concentrated effort on technique while at the same time you get a lot of meters at L3 level under your belt.

[bob01]

Thanks... I am newish on here and quoting amongst other things have not been mastered yet.

[bob01]

Looking at this and the Pete Plan particular the beginner PP. I feel there is an absence of short hard rep sets.... say something like the 30/30 embedded in the PM (or perhaps longer rest. And as an older rower this is an aspect of training that is important...

Thoughts

[hjs]

Looking at this and the Pete Plan particular the beginner PP. I feel there is an absence of short hard rep sets.... say something like the 30/30 embedded in the PM (or perhaps longer rest. And as an older rower this is an aspect of training that is important...

Thoughts

Those plans are for 2k, shorter faster work is not needed.

[bob01]

Looking at this and the Pete Plan particular the beginner PP. I feel there is an absence of short hard rep sets.... say something like the 30/30 embedded in the PM (or perhaps longer rest. And as an older rower this is an aspect of training that is important...

Thoughts

Those plans are for 2k, shorter faster work is not needed.

thanks for your thoughts

Sorry I am not looking for an argument.... But

Well, I disagree.... I coached swimming for years and distance swimmers would participate in sprint work .... including Alactate sprints (<8secs).... Middle distance, 5k 10k etc runners would also include sprint work. There is a body of thought that argues that as on ages sprint/power work is even more vital