Cayenne wrote:Rockin Roland,
I want to incorporate the "sprint 8" or something very close, into my regimen. Still I want to do LSD work for the stress relief, "zoning out",
"pure joy of movement" aspects.
What are your thoughts about best practices for combining LSD and High Intensity on the erg ?
Thanks.
Eddie
I only use the erg for Interval training and don't recommend using the erg for LSD (unless it's for rehab or weight loss). I find that spending slow lengthy periods on any type of gym equipment terribly boring and difficult for moltivation. There is also the problem of falling into the junk meter trap where too much slow stuff on the erg causes stagnation in aerobic performance.
In a way I like to follow Richard Tonk's (2005 FISA Coach of the year) rowing machine philosophy:
"You can use it for fitness but why go erging if you can go rowing".
I understand that not everyone has the opportunity to row on the water for 12 months of the year like me but I also use other sports such as XC Skiing and Cycling for LSD workouts. They are far more enjoyable and easier to get motivated for than doing LSD on an erg.
Even a few years back when I was exclusively training for Crash Bs on the erg I still only did Intervals and HICE (High intensity continuous exercise pace erging for 5 to 10K at an intensity above my anaerobic threshold). No LSD on the erg.
I recommend doing two days of Interval training per week with one of them being Short Intervals ( eg. two sets of 3 X 500m with 90 sec rests and 5 minutes in between sets.
The other Interval day should be for Long Intervals ( eg. 4 X 2000m @ 85-90% race pace with 5 minute rests). I usually do this racing online on the erg with RowPro which is loads of fun to do.
The above is just my interpretation of the most enjoyable results orientated way to train but I'm sure many others have their own concepts.