Sprints and Stuff- training/questions 1k and below

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.

Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » December 23rd, 2016, 7:15 am

lindsayh wrote:
hjs wrote:Sam Loch 500 1:12.1 .... Fly and die
https://www.instagram.com/p/BOWWXjDgj2T ... by=samloch


Probably only Ross Love has been faster in recent years.
It is a very unforgiving brute!!


Yes second time ever. He was aiming for 11.5 ish..
2016/17 1000: 2:56.0

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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » December 30th, 2016, 2:41 pm

Finally back to it, took about a 10 day break from training while spending time in France to visit my girlfriends family and to do a little site seeing in Paris- other than a lot of walking no real training- diet was generally low carb but did have a few pieces of bread, some fruit and a dessert or 2- clearly my stomach did not like it very much as it definitely did a number on my bowels- started back to zero carb stuff yesterday as part of a 30 day "experiment"

Training today was just a fairly easy getting reacquainted with training

Did some upper body bodybuilding stuff (bench press, hammer curls and hanging leg raises)

176lb KB swings 3 sets of 10 (fairly easy- video)

https://m.youtube.com/watch?v=p2YJcO66zy0

Finished with 1k rowwith target of 500m at sub 1:25.0 pace (put drag at maximum -around 290- fan cover off)

Got it done but was actually a bit tough at the higher drag (have gotten a bit used to "low" drag -210 ish), also have lost a bit of top condition due to travel- have a bit of a steep hill to climb over next week or so!
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » December 31st, 2016, 4:44 pm

Ok, getting a bit better- have to adjust to both high altitude and zero carb diet- both of which tend to dehydrate one initially- fortunately I feel as I'm already adjusted to diet as energy is good and acetone taste only appeared for about 24 hours this time (most likely as I had done a 10 zero carb stretch shortly before Christmas-altitude adjustment is still not quite there yet (Breakfast today was 10 eggs and 9 strips of bacon)

Decent workout with regard to intensity and volume today

5 min wu on bike, 100 jump ropes

Hang power snatches 135lbs x 10 sets of 3, focus on technique and explosiveness

42" box jumps 10 sets of 3- all very easy

50lb med ball push press releases to 10'6" ceiling 10 sets of 3- felt good power here

Plyo-push-ups off 6" boxes 10 sets 3- all felt good and easy

20lb med ball over head to ground slams 10 sets of 3

Hanging leg raises 3 sets of 10

Row 1k wu

1k row with target of sub 1:25.0 pace x 550m and then cruise out the finish

Got target and felt quite a bit better than yesterday (also dropped drag back to 215)

So good sign will likely target 600m tomorrow
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 1st, 2017, 6:14 pm

Last night, kids wanted to stay up for the new year, so pretty short on sleep today

Time for a quick one today as I had a full schedule of playing with the kids today :D

Got a quick set of deadlifting in and was targeting 405lbs x 16 reps with no belt- got it fairly comfortably ( video) and this ties the best I've pulled over last few years, so strength is coming up despite nearly complete absence of carbs from diet (also noted to be down about 5lbs in body weight over last few days as I continue to dehydrate (and hopefully lose a bit of fat)
https://m.youtube.com/watch?v=OTFALRIS9sY

Next straight on to rower for an easy 1k wu and then on to "real 1k

Target here was to get to 600 at 1:25.0 then coast home- made it but was a bit tough as I had just did the deadlifts and was certainly under rested

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Then out to play some basketball with kids!
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 2nd, 2017, 6:05 pm

Spend about an hour today with my 8 year old as we have both decided that we'd like to learn how to do a back flip and so after watching a few videos set out to start to work towards that goal- at 6'5 and 240lbs I'm at a slight disadvantage here :o
Anyway lots of rolling, doing flips on the rings and closing in on a "macoca" (basically a 1 armed side flip)- had a ton of fun and look forward to continuing to progress

Rowing today was just another 1k with target of 625 m at 1:25.0- got it without having to dig too far and then just cruised out the rest of the distance- again since I'm at high altitude and still acclimating, I'm refraining from pushing too hard as it seems to result in prolonged coughing spells secondary to a little pulmonary edema that occurs

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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 3rd, 2017, 5:50 pm

Ok, day 6 of 30 of zero carb experiment- breakfast was 1lb of ribeye soaked in butter and 8 eggs fried in bacon fat (damn delicious and around 2,000 calories) just drinking water (never been a coffee drinker)

Training- a little sore from the backflip training (using a few new muscles)

5 min wu on bike

Cambered bar bench to 260lbs then down to 205lbs for 5 sets of 5 reps (did a few ring flips in between sets for fun)

176lb KB swings x 20, 15, 10 reps all very easy

1k wu row

Followed by 1k with the lazy target of 1:24.0 x 500m then coast out the finish



Image

Got it easily but certainly notice I'm currently not in 500m shape at the moment- strength in the gym continues to remain good but don't have top end power efficiency on erg right now, hopefully I can quickly knock out 1k WR on my birthday or as soon aFter as possible (hopefully) and then quickly ramp things up for the shorter distance records before Dirk gets his chance :shock:
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 4th, 2017, 11:49 pm

Today's fun

250lb behind the neck jerks x2/42" box jump doubles- 10 rounds

1 attempt to push press release my 75lb ball to 10'6" ceiling- missed by about an inch (best I've ever done)

Jump up and touch ceiling without any approach step- got it on 2nd attempt

Later- some more stuff to progress to backflip (slow progress)

No rowing today

Drive to sea level in am
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Re: Sprints and Stuff- training/questions 1k and below

Postby cannondalerugby5 » January 5th, 2017, 3:57 am

Shawn Baker wrote:Ok, day 6 of 30 of zero carb experiment- breakfast was 1lb of ribeye soaked in butter and 8 eggs fried in bacon fat (damn delicious and around 2,000 calories) just drinking water (never been a coffee drinker)

Training- a little sore from the backflip training (using a few new muscles)

5 min wu on bike

Cambered bar bench to 260lbs then down to 205lbs for 5 sets of 5 reps (did a few ring flips in between sets for fun)

176lb KB swings x 20, 15, 10 reps all very easy

1k wu row

Followed by 1k with the lazy target of 1:24.0 x 500m then coast out the finish

Hi Shawn
Looking forward to the big day, when is your birthday?
Looks like the plan is coming together.
2.53.3 is an awesome target but well within your abilities I am sure.
Do you feel the 1.18.3 500m is a softer target than the 1000m?
I am really disappointed this morning, when researching your 50 wr targets I noticed that my 500m time had been replaced by a 2005 historical record that had not been there in the past.
How can something from 2005 suddenly appear,I thought the record criteria was very clear :oops:
Back to the drawing board!!



Image

Got it easily but certainly notice I'm currently not in 500m shape at the moment- strength in the gym continues to remain good but don't have top end power efficiency on erg right now, hopefully I can quickly knock out 1k WR on my birthday or as soon aFter as possible (hopefully) and then quickly ramp things up for the shorter distance records before Dirk gets his chance :shock:
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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » January 5th, 2017, 5:43 am

Strange Steve, but you can do better I think, you certainly have enough raw power.

Same for Shawn, raw speed enough, it may feel like you lost some top speed, but on the other hand gained some lasting speed :wink: . That 1.18 is a cruise....

Myself been of the rower/training for 8 days, only walked most days 5/10k and sometimes some bodysquats. Did one 200 rep set, which gave me, very unexpected, enourmous musclepain. Can,t hardly bend nor stretch my legs. Funny

Came home yesterday, did a 6k 153.9/21, strangly enough, hardly felt the musclepain in the legs, which shows that I don,t use my legs that much ..... :roll: I do know, I don,t fully lock my knees, like some people do. Maybe a thing to work on, kettkebell swing fully lock the knees.

Will see how fast I get going again, got lucky, everybody around me was sick, I missed it, also did not gain serious weight, dispite no training and the season. Autoregulated my eating, simply not very hungry without working.

On topic. Did a few 500 s in the last 3 weeks.

124.5 rate 29.8
122.5 rate 32.8
122.0 rate 35

Drag 147, wanted 30/32/34, not easy to hit, goal sub 1.20 rate 40, before free rate. In a few months.
2016/17 1000: 2:56.0

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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 6th, 2017, 3:38 pm

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Out to Southern California and sea level

1k wu

Then 1k with planned target of 750m at 1:26.0- sadly was at 1:26.5 :cry:

DF 215

Followed with 5x10 reps of 176lb KB swings fairly easy

Diet is still zero carb (day 9 of 30 day adventure- continuing to get leaner and eating to full satiety on basically fatty steaks, eggs, butter and water to drink)

Steve, Henry- yes I think the 2:53.3 is certainly doable, what I'm not certain is whether I can do it in 4 days on the 10th- hopefully I can find the mental toughness to dig it out at my current level of fitness (my 10 day break during Christmas was. not ideally timed unfortunately)- As far as the shorter distances go I am more confident but will definitely need a little time specifically working those distances- and unfortunately a little time is all I likely have until Dirk turns 50- likely I'll need to and hopefully want to revisit the short stuff later in the year- I'll concentrate a bit on some other aspects of fitness a bit in between)
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 7th, 2017, 2:41 pm

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Targeting 800m at 1:26.0 (got it at 1:26.2) coasted out the last 200m-DF was 230

Still fairly tough but a fair bit better than yesterday (now have a bit more confidence)

That's all for today

Food wise- breakfast was a 1lb ribeye and 7 eggs fried in butter!

850m for tomorrow
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 8th, 2017, 6:48 pm

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Today's target was to go 850m at 1:26.0 (ended up at 1:26.2)

DF at 222

This was a pretty solid effort, not quite max, but not too far away either- gives me enough confidence to believe WR is doable (2:53.3/1:26.6) but it will take a tremendous effort and a lot of mental commitment to get it done, given my current relative lack of fitness

Tomorrow will target 900m at 1:26.0

Day 11 of 30 day zero carb trial- feel quite good and it gets easier with each passing day!
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Re: Sprints and Stuff- training/questions 1k and below

Postby GJS » January 8th, 2017, 8:20 pm

Inching closer, Shawn.

Commendable discipline on the food front too. Though, eggs and meat are plenty tasty.
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 9th, 2017, 8:00 pm

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Just a bit further 900m at 1:26.4 (then coast last 100m- would have liked to have seen a touch faster! I'm at this point pretty confident I can go sub 2:53.3, but not as confident that I can do it tomorrow (my 50th birthday) regardless it will happen sooner or later (I'd just as soon get it done quickly and avoid the extra pain :shock: )

Finished out with just an easy set of 176lb KB swings x 20 reps

Hopefully good nights sleep tonight (last night was not ideal!)

Diet humming along nicely (Zero carb day 12)-breakfast was 1lb ribeye and 7 fried eggs)

Gary, thanks-diet gets progressively easier as it goes along and I feel better and better each day-rowing is slowly getting there!
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Re: Sprints and Stuff- training/questions 1k and below

Postby cannondalerugby5 » January 10th, 2017, 1:18 am

Shawn Baker wrote:Image

Just a bit further 900m at 1:26.4 (then coast last 100m- would have liked to have seen a touch faster! I'm at this point pretty confident I can go sub 2:53.3, but not as confident that I can do it tomorrow (my 50th birthday) regardless it will happen sooner or later (I'd just as soon get it done quickly and avoid the extra pain :shock: )

Finished out with just an easy set of 176lb KB swings x 20 reps

Hopefully good nights sleep tonight (last night was not ideal!)

Diet humming along nicely (Zero carb day 12)-breakfast was 1lb ribeye and 7 fried eggs)

Gary, thanks-diet gets progressively easier as it goes along and I feel better and better each day-rowing is slowly getting there!


Good luck tomorrow Shawn,I hope everything goes well for you.
Fingers crossed.
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