short cuts,term,abbreviations

[rowland]

Could someone please take the time to post a page that would translate all the shortcuts, abbreviations and terms that posters use when writing about there workouts and training so it could be used as a reference.
Some of the abbreviations I know, some I don't know and it becomes hard to follow what the posters are trying to get across.

examples, to get the idea of what I am talking about, but not limited too.
SB
[does SB always mean short bursts or does it have a couple of meanings]
--------
2 sets of 10x 20" @ 1:52.0 with 40" easy
-----------------
30/21'wu 12wd' @ 2:13.9 28spm
-------------------
4x 1' r1 @ 1:51.5 / 1:52.3 1:51.5 1:51.5 1:50.7 / 81 df / 33.5 spm
--------------------
spi

ctc sprint
lp
uti
HMr18
30'r20
quarter of a full marathon at 1:52 R18
-----
[is this clear]
for a 6.oo rower 10 mps means he should use 200 strokes rate 33,33
a 7.00 rower 10 mps alos means 200 stokes so he should rate 28.6
a 8 min rower should rate 25
--------
I paddle on the erg at around 11-12m/st @ 20-21; and when I raced 10m @ 27 was good enough for medals in my age band. If I let m/st drop to 9, it feels rushed even now. I'm 6'2.

[johnlvs2run]

PB = personal best
SB = season best

' = minutes
" = seconds
wu = warm up
wd = warm down

spm = strokes per minute
mps (dps) = meters (distance) per stroke

df = drag factor
spi = stroke pause index

ctc = cross team challenge www.c2ctc.com

lp = low pull = max split = maximum velocity

r = rest (or rate)
r1' = 1 minute rest
r18 = 18 spm
30'r20 = 30 minutes rate 20

hr = heart rate
max hr = maximum heart rate
min hr = minimum heart rate
hrr = heart rate reserve = difference between minimum and maximum

uti = ?
hmr = ?

[almostflipped]

HMr18 = Half Marathon at rating 18
uti = I think Utilization (ie: steady state or aerobic work between 45 to 120 minutes in duration) but not definite

2 sets of 10x 20" @ 1:52.0 with 40" easy

2 sets of ten intervals, each lasting 20 seconds with a 40 second easy paddle between each interval. Goal pace or average pace was 1:52 (depending on whether this is reporting a workout that was done or is to be done). No obvious mention is made of rest between sets.

4x 1' r1 @ 1:51.5 / 1:52.3 1:51.5 1:51.5 1:50.7 / 81 df / 33.5 spm

4 intervals of one minute hard rowing with one minute rest. Average pace was 1:51.5. The actual interval paces were 1:52.3, 1:51.5, 1:51.5, 1:50.7. The drag factor for the piece was 81 (this refers to the fan setting). The average rating for the intervals was 33.5 strokes per minute.

30/21'wu 12wd' @ 2:13.9 28spm

I would guess this means 30 minutes of steady state with a 21 minute warm ip and a 12 minute warm (cool) down. Average pace was 2:13.9. The average rate was 28 strokes per minute.

quarter of a full marathon at 1:52 R18

That's something like 11 km (I forget how many meters are in a marathon but it's around 42-46km) with an average pace of 1:52 and average rating of 18 strokes per minute.

[2whlrcr]

In reading the "2K excellence" thread, what do these terms mean?

AN
AT
UT1
TR

I've got some guesses, but am not sure.

[philrow]

Those abbreviations come from the C2 Interactive Plan (http://www.concept2.co.uk/training/interactive.php). They indicate the "intensity" and hence "length" of the row, and describe which specific aspect of rowing physiology the piece or pieces are intended to hone.

UT2 - Aerobic Endurance
UT1 - Intense Aerobic
AT - Threshold
TR - Transport
AN - Max

[Zaphod2000]

"Spi = stroke pause index "

Can someone explain what Stroke Pause Index is then ?

[Bob S.]

"Spi = stroke pause index "

Can someone explain what Stroke Pause Index is then ?

Many call it the Stroke Power Index, defined as watts/rate. See:

http://www.machars.net/

Bob S.

[johnlvs2run]

"Spi = stroke pause index "

Can someone explain what Stroke Pause Index is then ?

It's when you take a big heave ho stroke, pause for a long time then do it again.

The longer you pause the higher the index.

For a given effort, the stroke pause index has an inverse relationship with velocity.

[hjs]

"Spi = stroke pause index "

Can someone explain what Stroke Pause Index is then ?

Many call it the Stroke Power Index, defined as watts/rate. See:

http://www.machars.net/

Bob S.

Right Bob.

The number in itself doesn,t mean much.

A few examples.

15 SPI can be

1.45 rate 20 for 30min row
1.32 rate 30 for a 2k row
1.23.5 rate 40 for a 500 meter row

10 spi can be

1.45 rate 30 for a 3k
2.00 rate 20 for a 30 min
1.35.7 rate 40 for a 500 meter

etc.

In general you could say.

Man have higher spi compared to women.
The taller you are the higher the number.
The faster you are the higher the number
The longer the row the lower the number.

[Zaphod2000]

Thanks for the SPI explanations - I have a follow up question to :

"The longer the row the lower the number."

So is it normal to maintain rate but decrease SPI on the longer rows ?
Is that different from person to person, or is it most often a combination of both decreasing rate and SPI proportionally?

Maybe I should've asked in a new thread to not contaminate this one with anything but abbr. expl. - I'm new so just let me know if thats the case

[hjs]

Thanks for the SPI explanations - I have a follow up question to :

"The longer the row the lower the number."

By this I Mean, the longer you row the less energy you have left so the stroke get's less stronge, hence the lower number.

For training purpuses you can try to keep your power up, during the hole row, but I you want to row the most efficient you have to soften your stroke.