Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

https://m.youtube.com/watch?v=X_ijYb62EJk


Ok, another 500m row- tied my WR 1:17.1, but it was a better attempt IMO as my stroke held together pretty well until the end without compromising posture and over "arming it" at the end

Had a little fun afterwards in video (as a dig at Henry, as we were having a Twitter disagreement about my ability to do anything after depleting glycogen)





Then went to gym for some interval work (which Henry says I can't do )

80lb 1arm KB swings x20 reps, immediately followed by 100 jump ropes - repeated 10 times on 1 min rest ;about 1:1 work rest ratio)

Then 10x100m rowing sprints on 2min rest (targeting sub 15 sec each rep)



Finish with 5 x 10 sec "woodway" treadmill sprints hitting 15mph- on 50 seconds rest (stopped because my girl finished her workout

This was done on 18 hours fasted and 29 days into a zero carb diet

[hjs]

For you a lot of work Shawn,

That interval work was 2.26 min, my point was about the overall work load. You don,t do stuff aimed at 2k work. In the 4/8k volume at race rate.

You train like a Cheetah short, hard and fly and die.

[cannondalerugby5]

You two guys are really putting in some fantastic sessions.
Great set of 100s Shawn contrasted with Henry's easy 500s
Also love the intellectual debates !!
I note Rob Smith is offering a days sprint coaching class - should be interesting!
Keep strong and if you keep breaking the world record Shawn dont be surprised if I dont congratulate you each time,let me know when you have finished and I will do a general congratulations

[Shawn Baker]

Ok, back up to altitude and back after it

Yesterday I ended my zero carb experience after completing the 30 days I set out to do- i had some macadamia nuts and around 5 strawberries and an equal number of raspberries mixed in heavy cream (around 50 grams or so), these were the things I felt I was missing but surprisingly they were fairly less satisfying then I thought they would be, far better was the bacon and eggs as well as the ribeye I also at yesterday- today's workout occurred after fasting x 16 hours or so

Started with jump rope x 100reps

Then light power snatches with 135lbs x 20 singles

Did a few box jumps up to the 48" one I did here in video below (can't stand up all the way on box as my head would hit ceiling )

Then tried out my 75lb med ball for some push press releases, finally after about 2 years of trying off and on I got it to hit the ceiling (on 3rd attempt with my daughter's encouragement)

Went back to jumping and did 10 counter-movement jumps (no aporoach) and tried to touch 10'6" ceiling- got it 4/10

Back to med ball (50lb this time) for more push press releases 10 sets of 3, nice power here

Then hopped on rower, no warmup and pulled a quick minute (more comfortable then I thought it would be despite altitude, likely no huge effect over just 1 minute, also slipped off seat for last 5 stroke (droppping to 1:17s)-

https://m.youtube.com/watch?v=2BB6H_FG7H8



Should quickly be over 400m soon I'd guess

[le grand fromage]

Ok I've a question for a sprinter to answer hopefully.

At the week-end I did an aborted 10x500R1, I aborted it on the 5th interval because my clutch was slipping (or so I thought), anyway, I warmed down then thought I might as well see if I could improve on my 1 minute time for the IRL as I was warmed up.

So, did the 1 minute, probably didn't start full bore on account of the slipping clutch (which didn't slip at all in the 1 minute ) but got it done. Looked at the result and what I saw perplexed me somewhat. On the PM the result line stated:

1:00 - 1:27.9 - 41 - 341 - (514w)

Yet underneath, the split line stated:

1:00 - 1:27.7 - 41 - 342 - (519w)

So what did I actually do and why the difference?

[hjs]

Ok I've a question for a sprinter to answer hopefully.

At the week-end I did an aborted 10x500R1, I aborted it on the 5th interval because my clutch was slipping (or so I thought), anyway, I warmed down then thought I might as well see if I could improve on my 1 minute time for the IRL as I was warmed up.

So, did the 1 minute, probably didn't start full bore on account of the slipping clutch (which didn't slip at all in the 1 minute ) but got it done. Looked at the result and what I saw perplexed me somewhat. On the PM the result line stated:

1:00 - 1:27.9 - 41 - 341 - (514w)

Yet underneath, the split line stated:

1:00 - 1:27.7 - 41 - 342 - (519w)

So what did I actually do and why the difference?

Have that often Richard, don,t know exactly, must be rounding thing.

The same with splits say 1 min with 20 second stints. The three add up are seldom the overall total. Yesterday I had 2 meters extra on the total.
C2 should know, must be in the software. For short work meters should be on the 10th proberly. That would give more info

[cannondalerugby5]

Ok I've a question for a sprinter to answer hopefully.

At the week-end I did an aborted 10x500R1, I aborted it on the 5th interval because my clutch was slipping (or so I thought), anyway, I warmed down then thought I might as well see if I could improve on my 1 minute time for the IRL as I was warmed up.

So, did the 1 minute, probably didn't start full bore on account of the slipping clutch (which didn't slip at all in the 1 minute ) but got it done. Looked at the result and what I saw perplexed me somewhat. On the PM the result line stated:

1:00 - 1:27.9 - 41 - 341 - (514w)

Yet underneath, the split line stated:

1:00 - 1:27.7 - 41 - 342 - (519w)

So what did I actually do and why the difference?

Careful with that sprinting malarkey Richard, its so much easier than that 2k hell You don't want to get hooked!
You don't want to start taking things easy!
Hope your well

[le grand fromage]

Ok I've a question for a sprinter to answer hopefully.

At the week-end I did an aborted 10x500R1, I aborted it on the 5th interval because my clutch was slipping (or so I thought), anyway, I warmed down then thought I might as well see if I could improve on my 1 minute time for the IRL as I was warmed up.

So, did the 1 minute, probably didn't start full bore on account of the slipping clutch (which didn't slip at all in the 1 minute ) but got it done. Looked at the result and what I saw perplexed me somewhat. On the PM the result line stated:

1:00 - 1:27.9 - 41 - 341 - (514w)

Yet underneath, the split line stated:

1:00 - 1:27.7 - 41 - 342 - (519w)

So what did I actually do and why the difference?

Careful with that sprinting malarkey Richard, its so much easier than that 2k hell You don't want to get hooked!
You don't want to start taking things easy!
Hope your well

LOL not much chance of that sprinting stuff for me Steve, far too big to keep zipping up and down the rail, give me the 'burn' of a 2k ( and longer) any day

Yep alls well and glad to see you around and ripping up the 60s stuff. Less than 14 months until I move up a grade and looking forwards to taking on some new targets.

[Shawn Baker]

Training today was fairly low key

Rode airdyne bike for intervals of 5,1,4,2,3 minutes at around 275 watts/20 cal per minute

1k row easy

10 x 5 sets of hanging leg raises

Back is not happy at the moment so giving it a bit of a break (yesterday was a 20 minute ice bath)

Just as a matter of observation I concluded my zero carbohydrate experiment about 3 days ago and then introduced a relatively small amount of carbohydrate via some fruit and nuts- noticed a fairly reliably unhappy GI system which is certainly related to diet as it happens pretty consistently when I add carbs back in- also the back pain issue which certainly could be coincidence, but certainly not discounting fact that diet could impact

Last night I resumed zero carb stuff, suspect back will be good in a few days regardless

[hjs]

Not often I hear you talk about your back, it most if times looks of steel.

Re carbs, to be expected, the enzymes needed to process carbs are gone, but thats not a direct sign, will be ok soon.
We are omnivoors, look at our teeth.

Other point re food, we cook our food, only animal who needs to do so. Some food we eat natural, but most we in some way give a kind of threatment. Often to make it taste better, but also because we need to.

Don,t see myself eating a raw animal...., roots, nuts, beans, dairy we all process it in ways.

[cannondalerugby5]

Strange Event

Today was 4 x 7.5 mins 2 min rec pace around 1.57 at 22 rate

No warm-up

1st 1.57.07 at 22 ok
2nd 1.58.0 22 breathing hard
3rd 90 secs into third and heart rate is at 94% of max,3 panting gasps at the end of each stroke, could not get air in finished 2.04 at 22 - horrible
Pulse not dropped much - down to 85% max
4th same again, in fact I rowed 6 mins at 2.08 22 heart rate 94% plus 156 ( yesterday I rowed recovery 10k at 2.07 x 17 with a heart rate of 125)

Thought there was something wrong with my heart rate monitor so checked with fingers on neck - monitor correct
Pulse on neck showed strange beat, very fast then some erratic beats.

Anyone experienced this before?

[hjs]

Hm sounds very strange Steve. Was the hf regulair?

How fast is your current 2k? I think a session like the one you did is at least 8/9 seconds above 2k pace.

A free rate 4x2k on 5 min rest at max is toughly 2k plus 5. You had only 2 rest and a capped rating.

[cannondalerugby5]

Hm sounds very strange Steve. Was the hf regulair?

How fast is your current 2k? I think a session like the one you did is at least 8/9 seconds above 2k pace.

A free rate 4x2k on 5 min rest at max is toughly 2k plus 5. You had only 2 rest and a capped rating.

Thanks Henry

Have only done one 2k which was 2 weeks ago, 1.48 at 24 rate without the distress of today

1.58 should have been ok ,I could not even row 2.08 comfortably on last 2 reps.

Heart rate was irregular over the 15 sec it was taken at the end of rep 3 and 4

[hjs]

Hm sounds very strange Steve. Was the hf regulair?

How fast is your current 2k? I think a session like the one you did is at least 8/9 seconds above 2k pace.

A free rate 4x2k on 5 min rest at max is toughly 2k plus 5. You had only 2 rest and a capped rating.

Thanks Henry

Have only done one 2k which was 2 weeks ago, 1.48 at 24 rate without the distress of today

1.58 should have been ok ,I could not even row 2.08 comfortably on last 2 reps.

Heart rate was irregular over the 15 sec it was taken at the end of rep 3 and 4

First if so abort a session when you are so far off, something is wrong, training effect is only negative.

Can,t say anything, but mayby you should get your heart checked out. Always better safe than sorry. Its not uncommon for people like us to get/have trouble, if for some reason the heart can,t pump like it should ...

Certainly don,t wan,t to alarm you. Just get it checked.

[cannondalerugby5]

Hm sounds very strange Steve. Was the hf regulair?

How fast is your current 2k? I think a session like the one you did is at least 8/9 seconds above 2k pace.

A free rate 4x2k on 5 min rest at max is toughly 2k plus 5. You had only 2 rest and a capped rating.

Thanks Henry

Have only done one 2k which was 2 weeks ago, 1.48 at 24 rate without the distress of today

1.58 should have been ok ,I could not even row 2.08 comfortably on last 2 reps.

Heart rate was irregular over the 15 sec it was taken at the end of rep 3 and 4

First if so abort a session when you are so far off, something is wrong, training effect is only negative.

Can,t say anything, but mayby you should get your heart checked out. Always better safe than sorry. Its not uncommon for people like us to get/have trouble, if for some reason the heart can,t pump like it should ...

Certainly don,t wan,t to alarm you. Just get it checked.

You know Henry I nearly aborted on the third rep but thought drop pace, watch heart rate and get through session.

I will get it checked as it happened in the middle of the Christmas break during a sprints session , I put it down to too much drink at Christmas!!