Training for WIRC (Virginia) and/or Crash-Bs (Boston)

[Cyclingman1]

FWIW Jim, I don't expect my record to stand up to these guys. I wanted to bring it a few seconds lower to make it last longer, but can't even get close at the moment. Maybe next year.

Chris, they are less than 5 sec under you [1.2sec of pace] with 2-3 yrs to go. They might make it, but I would place no bets on it. I know that I'm not typical given my history of health issues, but it is hard to regain past best achievements after a couple of yrs when in 60s and beyond. In fact, virtually impossible.

60-64 WR
Tom Darling will be 60 next year: current 55 WR of 6:12, and although he has missed the last few crash-bs shows continued good form with a string of 8700 +/- 30:00 at Alexandra.

His pace of 1:43.5 for 30min makes 1:35.9 for 2K appear doable, but I won't be betting on that either. It depends on which distance is a better predictor of the other.

[Remo]

Wonderful race. I love the excitement of a competitive finish

Here is a link. The race starts at the 2:22:02 mark which is a few seconds after where the link drops you in.
https://youtu.be/hNm4erWgNT0?t=8514
(If you hang around until the 2:38:00 mark, you can watch Benko shatter the WR in the 50+ category -- which is also quite exciting)

As an aside, I have been following this thread and have marveled at your base speed and have been quite curious about your training regime which marries High Intensity Interval Training (HIIT) on the erg with Long Slow Distance (LSD) work on the stationary. I'm glad it worked out.

[NavigationHazard]

Cheers, thanks for the link.
.
I kind of like this one as well. It's the US Rowing video summary of Day 2. My race shows up around the 37 second mark. That's not fake camaraderie, that's real appreciation from good friends who push each other hard. What I'd like to think our funny little sport is all about, actually.....

https://www.youtube.com/watch?v=defuvLwhjuU

[NavigationHazard]

Dougie, if you're reading this, can we keep the thread going for a little while longer on the 10% chance I'll decide 'f**k it' and drive up to Boston for a bullpen row at Crash-Bs?
The intellectual part of me is screaming "nooo!!!" and it probably will win. But the competitive part of me thinks I should do a rated-up 2k and see what happens. I know, I know, but still....

AM today: 60' on the stationary cycle at a nominal 378w, cadence 47, average HR 127 bpm.

PM: 16 x 250m r20 on 45" rest:

01] 52.2 1:44.4 pace 308w r21
02] 52.2 1:44.4 pace 308w r20
03] 52.2 1:44.0 pace 308w r20
04] 51.9 1:43.8 pace 313w r20
05] 52.0 1:44.0 pace 311w r20
06] 52.0 1:44.0 pace 311w r20
07] 51.6 1:43.2 pace 318w r20
08] 51.7 1:43.4 pace 317w r20
09] 51.1 1:42.2 pace 328w r20
10] 51.0 1:42.0 pace 330w r20|
11] 50.6 1:41.2 pace 338w r20
12] 50.1 1:40.2 pace 348w r20
13] 50.0 1:40.0 pace 350w r20
14] 49.9 1:39.8 pace 352w r20
15] 49.9 1:39.8 pace 352w r20
16] 48.5 1:37.0 pace 383w r21

4000m total work distance in 13:37.0 net elapsed work time. 1:42.1 pace 329w r20 [PM3].

Meh.

[le grand fromage]

Many congratulations Nav, cracking finish. Did'nt see the race as I got my timings wrong Just managed to catch the end of Andy Benko's efforts though

Might see you next year as I turn 60 in March

[NavigationHazard]

Cheers LGF, come join us on the podium going forward. They may have to reinforce it, mind you.....

CTC again just now. That's 500m/ 2' rest/ 1250m 2' rest/ 500m.

0500m 1:34.8 1:34.8 pace r33
1250m 4:04.7 1:37.8 pace r31
0500m 1:30.7 1:30.7 pace r34

2250m total work distance in 7:10.2 net elapsed time, 1:35.6 pace r32 [PM3]. That's at least temporarily 23d in the CTC rankings, which I submit ain't horrible for a 62-yr-old fat diabetic git. As ought to be obvious from my last 500, I have the form to go rather faster if I can get over my fear of pushing hard at higher ratings and overloading my body's demand for carbs (this can affect post-workout blood glucose levels).

[NavigationHazard]

40 x 250m r31 on 45" rest just how. Target was 1:38 pace r31. I'll spare you the chart numbers and just post the graph:



10,000m total work distance in 32:09.06 net elapsed work time , 1:36.5 average pace, 392w r30.9.

Trademark last rep:

40] 41.0 seconds 1:22.0 pace 635w r42

And no, that's not a typo. The last 20 were at an average 1:35.0 pace.

[Dangerscouse]

40 x 250m r31 on 45" rest just how. Target was 1:38 pace r31. I'll spare you the chart numbers and just post the graph:



10,000m total work distance in 32:09.06 net elapsed work time , 1:36.5 average pace, 392w r30.9.

Trademark last rep:

40] 41.0 seconds 1:22.0 pace 635w r42

And no, that's not a typo. The last 20 were at an average 1:35.0 pace.

Very strong session Nav

[Edward4492]

Nav, great 1st place race at WIRC. I was just scrolling through your posts and saw 60min on the bike at 372w. Did I read that right? That's an insane amount of power to lay down for an hour straight through. Not that I doubt it based on your erg training and results. And (40) x 250m? Off the hook!

[NavigationHazard]

Cheers, I didn't go to Boston (showing common sense, for once). I'm shifting my posts to a new thread. Dougie, if you read this, can you lock this thread?