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.
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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » July 4th, 2018, 7:54 am

@gb35 - nice work!! Out of interest how tall/heavy are you?

Took Monday off and yesterday (when I thought I'd be fresh mentally/physically) my head just wasn't in the zone. I was doing a max effort for 1KM and was well on for a PB at 600m and then I just HDd. I did some more efforts at 1KM pace and some filler to make the session up to 10K.

Today:
3 min easy
1.5K progressive warmup @1:58
500m max effort @1:32.1 (first try but not going well - TBH I thought I could go sub 1:30)
6x250m140r @1:35.6 average (compare that to last week when I was banging out 250m@1:31 ish admittedly off of 3min rests)
1.5K filler @2:02
3 min cooldown

WEIGHTS later.

I think after the "erg high" of the last 2-3 weeks where max 1K efforts have been "fun", I'm now in "erg slump" (as per the cyclical and mainly mental phenomenon some of us on here can identify with). :x
I will say this though - am very much enjoying the HIT and I do hope it will bring me on a bit seeing as Henry always says I only ever do the same trainiing. :lol:
Paul, 47M, 5'11" 75kg (ish), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:12(1K), 6:44(2K), >8200m (30mins), 36:59(10K)

Erg on!

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hjs
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Re: What Training Have You Done Today?

Post by hjs » July 4th, 2018, 8:55 am

Paul, most people tend to, myself included. I also find it difficult to let go from certain things. At the moment I try to do less rowing, do 3 times per week weights, and rowing really hinders my weights, often hurting my back and not giving me enough recovery.
I once, after a Acl rupture in my knee build my squat from zero to a big pr, main reason, almost no cardio.
Saw some research about weight, speed, strenght etc and how cardio does hinder the effects on those. The effects are enormous. So keep on doing ski work, that saves the legs and back and limit my rowing. See how it turnes out.

Re 500, thats very far out off your comfort zone, low is important, you need roughly a low pull at least 6/7 seconds below your goalpace. So for 1.30 you should be able to hit 1.23.

When you go back to "comfort zone" you will easily pick up again, but would give it a serious go, building strenght can go on a long time, keep on building.
For my training see twitter @Hjsrowing

Edward4492
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Re: What Training Have You Done Today?

Post by Edward4492 » July 4th, 2018, 10:07 am

Hobbit,
I started breaking up the long sessions just like you're doing. I find if I go "straight through" when I take a drink, or tighten the straps the pace drops. Then I'm going much harder to get the average back down and it throws off the whole session. Taking those 60s breaks I can get some water, etc. I was doing the (3) x 3333m splits also.Then the splits are done at a consistent effort and split. Pretty sure a 60s break has no ill affect on the aerobic training. OTW you generally get natural breaks, my venue is 2500m long so I have to turn the boat; there's a natural break. Keep up the good work!

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » July 4th, 2018, 10:34 am

@hobbit - nothing wrong with splitting long sessions up if otherwise you'd struggle to get the overall session completed. Personally, I think *sometimes* it's advantageous to keep the quality high but *sometimes* I think there is benefit in teaching yourself to "go straight through" e.g. deal with thirst, dropping glycogen levels, maintain form etc. I have also heard that with distance work capilliarisation starts to kick in >30 minutes more so. Not sure how that's affected by splitting up a session.
Paul, 47M, 5'11" 75kg (ish), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:12(1K), 6:44(2K), >8200m (30mins), 36:59(10K)

Erg on!

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » July 4th, 2018, 11:35 am

30mins today @ 2:06 - r22 - 7133m! Felt good again and pretty sweaty on another scorchin hot day :D
41yo 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

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » July 4th, 2018, 1:00 pm

@ Hobbit, I think splitting sessions is a good 'stepping stone' to doing a full uninterrupted session. It's a mental block that is stopping you from doing a 10k with no stops so keep on building confidence with 3 x 3,333 and then 2 x 5,000 and onto a 7.5km or an 8km and 10km will come naturally given time.

It might seem like a long distance but soon enough it will lose it's fear factor
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"

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kerosene
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Re: What Training Have You Done Today?

Post by kerosene » July 4th, 2018, 4:07 pm

Back in business.

Got 6:58.9 on 2K in Feb. 2 rows after that, until now. Life and lack of life management happened. Now getting back.
7/1 Sunday 10k, 44:17.3 + cooldown 2k
7/3 Tuesday 10k, 42:50.0
7/4 Today 10k, 42:20.0 SR 22, df 110

Slow stuff compared to winter but better state than a year ago so feeling motivated.
male 40yo, 94kg, 192cm. Regular training started July 2017.
PBs: 500m_1:30.8 | 1K_3:19.2 |2K_6:58.9 |5K_19:22.7 | 10K_39:29.4 | 30min_7,542m

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hobbit
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Re: What Training Have You Done Today?

Post by hobbit » July 5th, 2018, 5:26 am

Dangerscouse wrote:@ Hobbit, I think splitting sessions is a good 'stepping stone' to doing a full uninterrupted session. It's a mental block that is stopping you from doing a 10k with no stops so keep on building confidence with 3 x 3,333 and then 2 x 5,000 and onto a 7.5km or an 8km and 10km will come naturally given time.

It might seem like a long distance but soon enough it will lose it's fear factor
Thanks to you, and to the others who chipped in, for the thoughtful comments.

To my mind, it's not fear, it's more boredom. There's just so little going on apart from the rowing. I've run 10k on the track (25 laps) and enjoyed it. It's weird how different sports appeal or not. I admire Gammmmo and his 100mile time trials on a bike. Almost four hours of steady torture. After going through that, erging is easy :D .

Anyway ... I should stop whinging and get my phone set up for music and pod casts.
M 64 163cm/5' 4" 57kg/126lb
2k 8:16 (2018) -- 5k 21:03 (2018) -- 30' 7038m (2018) -- 10k 43:19 (2018) -- 60' 13475m (2019) -- HM 1:34:04 (2019)

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » July 5th, 2018, 5:50 am

Thursday PM
2k @2:10
10x 250m/1'R @1:41.5
df132 sr27 335w mhr152
first @1:42.6
then nine @1:41.x
then weights
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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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » July 5th, 2018, 6:09 am

hobbit wrote:Thanks to you, and to the others who chipped in, for the thoughtful comments.

To my mind, it's not fear, it's more boredom. There's just so little going on apart from the rowing. I've run 10k on the track (25 laps) and enjoyed it. It's weird how different sports appeal or not. I admire Gammmmo and his 100mile time trials on a bike. Almost four hours of steady torture. After going through that, erging is easy :D .

Anyway ... I should stop whinging and get my phone set up for music and pod casts.
No problem. Yeah I think there's no getting round the fact that success at endurance sports means making friends with regular longer efforts. I actually find the ergo harder than cycling TTs because with the latter it was outside and there were more things to get right e.g. deal with course variances, other competitors as well as watching the power/speed etc headunit. With a 100 mile TT for instance a significant portion is riding at an intensity level way below what you can do because of the distance. I was also VERY aerodynamic so "all" I had to do was sit on the bike in position and pedal - the effort level was always fairly similar but even if it was down a bit it made little difference to the overall time. The day before I medalled at the National 100 mile TT in 2015 I rode a 25 mile TT in 49-04 (admittedly on a very fast course with traffic whizzing past creating aritifically fast conditions). When I came to ride the 100 the next day I couldn't even tell I'd done the 25 the day before!! It was my best weekend ever on a bike results-wise. Right, back on topic...my apologies for the ramble down memory lane.... :D
Paul, 47M, 5'11" 75kg (ish), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:12(1K), 6:44(2K), >8200m (30mins), 36:59(10K)

Erg on!

harrythehamster
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Re: What Training Have You Done Today?

Post by harrythehamster » July 5th, 2018, 8:17 am

hobbit wrote:
To my mind, it's not fear, it's more boredom. There's just so little going on apart from the rowing. I've run 10k on the track (25 laps) and enjoyed it. It's weird how different sports appeal or not. I admire Gammmmo and his 100mile time trials on a bike. Almost four hours of steady torture. After going through that, erging is easy :D .

Anyway ... I should stop whinging and get my phone set up for music and pod casts.
Or maybe you should try Level 4 type of sessions taken from Wolverine Plan. Variating spm's & paces make time really fly compared to flat paced session. Personally i use L4 sessions a bit unorthodoxly (to rebuild stroke strength by trying to increase SPI instead of increasing SPM through the "training season"). Just an example for you (48min session), tried to do some adjustment to the paces according to your abilities (size, age, and what i know concerning your training). Ended up using SPI 6.7, that may be too high to start with.

Image

So, here you would do 4 rounds of 12 minutes each. (You can choose your sequences according to your likings, you can even create your own just like i did, MC's recommendation is to start with sequences that result in SPM avg of 18 (+/- 0.2). Personally I wanted to avoid all <18SPM "subsequences", so ended up starting (and have continued ever since) with below mentioned ones:

4'@SPM18 (pace 2:22.6, 72 strokes, count these, so you don't over/understoke, also keeps your mind very focused on task) + 2'@SPM20 (2:17.7, 40 strokes) that would be 1st half of round if you use 6' splits in PM (avg pace 2:20.9 for that 6' spilt)
+ 3'@SPM19 (2:20.1, 57 strokes) + 1'@SPM22 (2:13.4, 22 strokes) + 2'@19SPM (2:20.1, 38 strokes), "2nd half of the round" (avg pace 2:18.9)

229 strokes for the whole 12' round (1st half 112 strokes, 2nd half 117 strokes), SPM avg for the whole round (and for the complete session) is ~19.08. Total distance for 48 min session would be around 10300 metres, total strokes 916 (not allowed to exceed, or considered as a total failure :D )

If this feels too easy for base training then you can a) increase duration (more rounds maybe?) b) increase SPI (=increase pace) c) increase SPM (=increase pace)

You need ErgData or some other app to calculate your strokes. Total stroke count after each round is: 1=229 2=458 3=687 4=916 and so on..

BTW, don't have to pay much attention to those red-marked distances in subsequences (like SPM18/4 minutes/841,28 etc., they are not important at all)
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JerekKruger
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Re: What Training Have You Done Today?

Post by JerekKruger » July 5th, 2018, 8:43 am

Same 20km bike ride today. Managed to finish it in 44:58 which I'm pleased with. I'm going to give rowing a go starting on Saturday and see how my body handles it.
Tom | 33 | 6'6" | 93kg

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_PBH_
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Re: What Training Have You Done Today?

Post by _PBH_ » July 5th, 2018, 10:53 am

hobbit wrote:
To my mind, it's not fear, it's more boredom. ... I should stop whinging and get my phone set up for music and pod casts.
Music and podcasts don't work for me. It's staring at the ergometer and watching it count down that's tough.

I find that Netflix helps out with this. I get watching a series, and find myself looking forward to the long(er) sessions because it's more time to watch a show. Productive time!
Once you get in your groove, that time just flies by.

Peaky Blinders was great. Longmire was too. I've just started up Godless, and like it so far.

The only thing that might work better would be a live baseball game. At an average of 3 hours long, I could really put some distance on that erg! but there aren't many of those going on at 5am. :(
Brett | 43 | 6'0" | 168lbs
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mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » July 5th, 2018, 11:15 am

Day #4 of week #1 of marathon training. This session was 4 x 15 minutes, R4. Each 15 minutes were 9 minutes at marathon pace and 6 minutes of 5k pace. A repeat of day #2. Wound up again at 2:19 for marathon pace and 2:10 for 5k pace. Total distance was 13,155m.

I enjoy these sessions with the pace changing after a specified number of minutes. These targets really help to decrease boredom for me.

This row also came after my first "rest day". Eddie Fletcher really stresses the importance of these rest days in his marathon training primer.
54yo male, 6ft, 162lbs

Bloodbuzz Corio
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Re: What Training Have You Done Today?

Post by Bloodbuzz Corio » July 5th, 2018, 11:53 am

Nothing particularly special about this session but did like how the vertical axes in the logbook ended up having so much overlap between the spm and pace.

This was a 60' WP L4 (total distance of 13,892m), so with a fairly constant target SPI the two series shouldn't exactly sit on top of each other (spm v Watts should be closer, and with different limits on the axes we wouldn't see this overlap) but I still found it interesting to a post-worthy extent.
  • Also obvious I was getting more sloppy on the spm in the last 10 minutes
  • HR touched 190 - so whilst this was manageable it was a solid hit out
Image

I would also echo Harry's comments from a few posts back about the benefits of these workouts for doing longer pieces - I count down strokes at each SPM change which helps me hit the stroke total exactly, but also really helps the time pass!
Rohan - 43y, 178cm, ~75kg, Logbook

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