What Training Have You Done Today?

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.
Dangerscouse
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Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » June 11th, 2019, 2:27 am

JimS wrote:
June 10th, 2019, 4:23 pm
hjs wrote:
June 10th, 2019, 1:22 pm
Re taper, think you are busy workwise, don,t think you will be your best after such a week. Ofcourse you could try, but don,t think you will do super.
Yeah. I took just 6 days off last week. It took 25 seconds off my 5k time. (Some of that down to poor pacing)

Anyone know whats going on with that? Is the training effect really that big? What physically happens when you stop training for a week?
I have read that there's an estimate that you lose between 2% and 10% after a week off exercise and there's no way of knowing where you fall in that range. As rough rule I always think it takes me twice the time that I have taken off to get close to where I was.

I don't have a clue as to why, so I might do a bit of research as I would like to know.
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

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hjs
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Location: Amstelveen the netherlands
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Re: What Training Have You Done Today?

Post by hjs » June 11th, 2019, 3:46 am

Dangerscouse wrote:
June 11th, 2019, 2:27 am
JimS wrote:
June 10th, 2019, 4:23 pm
hjs wrote:
June 10th, 2019, 1:22 pm
Re taper, think you are busy workwise, don,t think you will be your best after such a week. Ofcourse you could try, but don,t think you will do super.
Yeah. I took just 6 days off last week. It took 25 seconds off my 5k time. (Some of that down to poor pacing)

Anyone know whats going on with that? Is the training effect really that big? What physically happens when you stop training for a week?
I have read that there's an estimate that you lose between 2% and 10% after a week off exercise and there's no way of knowing where you fall in that range. As rough rule I always think it takes me twice the time that I have taken off to get close to where I was.

I don't have a clue as to why, so I might do a bit of research as I would like to know.
Think its a grey area, seldom read about it. But its very much there, also means that staying active is a way will prevent this loss mostly. Its really not doing anything thats a big Nono.
A taper is mostly about the volume you do. Its far from doing nothing. Its lowering volume and not doing very hard sessions. To give recovery / supercompensation all the room.
For my training see twitter @Hjsrowing

MartinSH4321
2k Poster
Posts: 331
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » June 11th, 2019, 4:28 am

as so many guys here got ill in the last few months I decided to get ill too :D
Just kidding, I got fever 2 days ago, so no training for a few days :( bad it started just after my "easy" recovery week.
I'll be back :lol:
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,2, 1': 375m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:21, 30': 7.873m, 10k: 38:06,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

lindsayh
Half Marathon Poster
Posts: 2658
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » June 11th, 2019, 8:00 am

Tuesday PM
2k @2:15
5k = 18:50.0 @1:53.0
df129 sr28 243w
1:55.0 (142)
1:53.0 (152)
1:52.9 (158)
1:52.4 (162)
1:51.6 (166)
2k @2:07

(terry's was @1:57.1 => tops the rankings so far this year)
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

lindsayh
Half Marathon Poster
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Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » June 11th, 2019, 8:13 am

Andrew Shuck wrote:
June 10th, 2019, 12:41 pm
@ Lindsay you look like you had a lot of fun on the weekend well done.. Oh you are 67yrs old not 76? (Stu) :D
Yes thanks I am 67 Andrew but there was a 76yo guy there at the races who is a pure sprinter and unbelievably good - 343 on the minute and 1:33 500m
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

lindsayh
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Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » June 11th, 2019, 8:29 am

Andrew Shuck wrote:
June 10th, 2019, 12:41 pm
I wonder if not training for 5 days would class as some sort of taper. so i can try the 2k again this Sunday?
Andrew I know this is a bit long but is a good lot of information on taper and the theory behind it - comes from the C2 training guide and may be useful
Tapering
For seven to ten days prior to an important competition you should taper off your training. Some people
think that to reduce training doses at this time will lead to a loss of fitness but this is not true. Training is a
combination of overload and super-compensation. This means that during exercise the body is brought to
the point of exhaustion and, during the recovery period, the body recuperates to a point of greater capacity
than before. The super-compensation period lasts for seven to ten days after the end of a training regime
and so any fears of a loss of condition are groundless. The best use of this time is to focus on race
strategy, getting the pre-race warm-up right, and polishing up technique. It is important to avoid the build
up of lactic acid close to competition. The longest single piece of high intensity work should not exceed 90
seconds. A couple of these at the beginning of the final week should be okay, cutting back to bursts of 30
seconds in the days immediately preceding competition. If preparing for a 2,000m race, we recommend
that the total number of hard strokes during the whole of the tapering period should not exceed 300.
An example of a week of tapering is shown below. This is the last week before a 2,000m race and
assumes that you have trained conscientiously for the event. You should find that you are able to do much
more work than is on the schedule. This is a good sign but do not give into the temptation to do too much.
You are tapering and should be getting rested and ready for your race, not making yourself overtired.
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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Anth_F
Half Marathon Poster
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Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » June 11th, 2019, 10:24 am

I done a 6k re-row today. For the first time ever, i decided to have the pace boat on... quite handy that, my focus was mostly on the boats for the entire session!!! Enjoyed the change of monitor scenery so to speak :D

The session went very well, felt good throughout, and quite sweaty at the end of it. And i finished a half boat ahead of my last 6k :)

2:02.5 - r22 - RPE 5 (df120)

10mins of cooldown stretching.
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

Andrew Shuck
1k Poster
Posts: 130
Joined: September 15th, 2018, 4:05 am

Re: What Training Have You Done Today?

Post by Andrew Shuck » June 11th, 2019, 1:02 pm

@ Henry, Lindsay thanks again for your valued input. I very much appreciate your views.
However i going to see what happens on another 2k this Sat/Sun :roll: I shall cover HR reading up.
@ Stu, sorry speed reading Lindsays post i thought you meant Lindsay was 76. :oops:
Male 52 yrs. 6'1"All time P.b's achieved in 2019/20....500m 1:24.7 1k 3:02.6 2k 6:20.2 5k 16:50.5 10k 35:25.9 1/2 M 1:17:37.3 60min 16557 full M 2:45:52.7 2018 100k 7:37.27.1

Dangerscouse
Half Marathon Poster
Posts: 2234
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » June 11th, 2019, 1:32 pm

Andrew Shuck wrote:
June 11th, 2019, 1:02 pm
@ Henry, Lindsay thanks again for your valued input. I very much appreciate your views.
However i going to see what happens on another 2k this Sat/Sun :roll: I shall cover HR reading up.
@ Stu, sorry speed reading Lindsays post i thought you meant Lindsay was 76. :oops:
No problem mate, I assumed that was the case. I do it all too often too!!
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

Dino
1k Poster
Posts: 191
Joined: December 23rd, 2018, 8:54 am

Re: What Training Have You Done Today?

Post by Dino » June 11th, 2019, 2:58 pm

MartinSH4321 wrote:
June 11th, 2019, 4:28 am
as so many guys here got ill in the last few months I decided to get ill too :D
Just kidding, I got fever 2 days ago, so no training for a few days :( bad it started just after my "easy" recovery week.
I'll be back :lol:
I'll be back :lol:
Hope you are feeling better soon.
My average per day dwindling fast due to lack of rowing, and now gone under 10k... I was seeing how long I could keep it above 10k... oh well :roll:
51 HWT M - age group verified percentiles based on 2019 season, long term target to get above 75% for all (although maybe not the FM!)
500m (63rd), 1k (64th), 2k (73rd), 5k (83rd), 30m (84th), 10k (82nd), 60m (76th), HM (85th), FM (72nd)

JimS
500m Poster
Posts: 67
Joined: February 12th, 2019, 5:42 pm

Re: What Training Have You Done Today?

Post by JimS » June 11th, 2019, 4:12 pm

Nice discussion. Will be googling supercompensation.

First of my new workouts. Have decided to swap the 3x1500 meters for 8 x 500. 2 minutes 20 rest.

1:44
1:44
1:44
1:44
1:43
1:42
1:41
1:37

Think i started way to slow, but didnt want to crash out.

Pete plan has the rest at 3:30. This seems a LOT.

Just trying to make it a little bit more specific for rugby, as its the repeated high effort bits which make me tired. My base fitness seems extremely good now.
Age: 37. Weight: 116kg. Height: 6'4"
2k: 6:43.1 5k: 17:32.7

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hjs
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Re: What Training Have You Done Today?

Post by hjs » June 11th, 2019, 4:33 pm

JimS wrote:
June 11th, 2019, 4:12 pm
Nice discussion. Will be googling supercompensation.

First of my new workouts. Have decided to swap the 3x1500 meters for 8 x 500. 2 minutes 20 rest.

1:44
1:44
1:44
1:44
1:43
1:42
1:41
1:37

Think i started way to slow, but didnt want to crash out.

Pete plan has the rest at 3:30. This seems a LOT.

Just trying to make it a little bit more specific for rugby, as its the repeated high effort bits which make me tired. My base fitness seems extremely good now.
Jim, to sim for.

On 2 min 2k pace minus 2, on 3.30 a 3/4 seconds below 2k pace.
For my training see twitter @Hjsrowing

JimS
500m Poster
Posts: 67
Joined: February 12th, 2019, 5:42 pm

Re: What Training Have You Done Today?

Post by JimS » June 11th, 2019, 10:45 pm

hjs wrote:
June 11th, 2019, 4:33 pm
JimS wrote:
June 11th, 2019, 4:12 pm
Nice discussion. Will be googling supercompensation.

First of my new workouts. Have decided to swap the 3x1500 meters for 8 x 500. 2 minutes 20 rest.

1:44
1:44
1:44
1:44
1:43
1:42
1:41
1:37

Think i started way to slow, but didnt want to crash out.

Pete plan has the rest at 3:30. This seems a LOT.

Just trying to make it a little bit more specific for rugby, as its the repeated high effort bits which make me tired. My base fitness seems extremely good now.
Jim, to sim for.

On 2 min 2k pace minus 2, on 3.30 a 3/4 seconds below 2k pace.
Thanks! Havent tested 2k for a while, but that seems about right. (My last 2k was 6.45, so thats about 1:41.2)

Happy to work up to it. Im in no rush. Will set the base pace at 1:41 and go from there. I want to get more comfortable pulling really hard first and avoid any injury risk.
Age: 37. Weight: 116kg. Height: 6'4"
2k: 6:43.1 5k: 17:32.7

tgarrett3794
500m Poster
Posts: 50
Joined: March 29th, 2019, 5:22 pm
Location: Aurora Colorado

Re: What Training Have You Done Today?

Post by tgarrett3794 » June 11th, 2019, 11:57 pm

Home Brew workout


strength:
worked up to a heavy deadlift. worked up to 275lbs, tried to do multiple sets of 2 but only got one. jumped probably to fast, will make smaller jumps next time.

WOD:
9-8-7-6-5-4-3-2-1 reps of:
deadlift 185lbs
air squots (bodyweight squots)
push-ups
sit-ups

didn't set a timer, just went and focused more on form with the deadlifts
31 YO, 5'4/162CM #165(72ish) PR3(vi) totally blind athlete
PBs: HM 1:39:48.9(06/21/2019)
goals: sub 8-min 2K, sub-20min 5K, sub-1:35:00 HM, complete a FM
"do something today that will make you better tomorrow then you were yesterday"

lindsayh
Half Marathon Poster
Posts: 2658
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » June 12th, 2019, 5:40 am

Wed PM
2k @2:15
10x 2'/1'R - 5559m @1:47.9 (552mR)
df130 sr31 278w MHR162
first @1:48.8, 7 @1:48.1, 1:48.3 last @1:45.6
2k @:11
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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