Polarized training 5k sessions

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.
speedhunter
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Polarized training 5k sessions

Post by speedhunter » January 7th, 2019, 5:02 pm

Hi
Want tips for 5k training by polarized model. Sessions/rest etc.After a few years of div programs is it time for proper structure again :wink:
Regards
Per Arne Syvertsen
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lwt

jamesg
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Re: Polarized training 5k sessions

Post by jamesg » January 8th, 2019, 3:50 am

When's your first race?
78y, 188cm, 87kg, last seen MHR 163. 2k (24 May 19) 8.46.6@22

speedhunter
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Re: Polarized training 5k sessions

Post by speedhunter » January 8th, 2019, 4:42 am

Hi
No competition before the fall 2019. Will try get in shape gradually. I have trained badly / wrong over time and have some ilness.
Per arne

lindsayh
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Re: Polarized training 5k sessions

Post by lindsayh » January 8th, 2019, 4:43 am

Lindsay
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Sydney Australia
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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

speedhunter
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Re: Polarized training 5k sessions

Post by speedhunter » January 8th, 2019, 6:47 am

Hi Lindsay
Thanks Lindsay:D
looks interesting I'm going to look into it closer.
Per arne

Dangerscouse
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Re: Polarized training 5k sessions

Post by Dangerscouse » January 8th, 2019, 11:41 am

It's probably all you will need to know for what you are after. I have seen some stunning improvements from people who have followed it.
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

gooseflight
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Re: Polarized training 5k sessions

Post by gooseflight » January 8th, 2019, 12:04 pm

Just keep the 10K rows on the easy side of steady else you drift away from a polarized plan.
Roy Walter
M55 | 185cm | 90kg | Journeyman Erger
PBs (2004): 6:38 (2K) | 5:22.9 (mile) | 17:39.6 (5K) | 8323 (30 mins) | 36:52 (10K) | 1:22:03 (HM '05)

le grand fromage
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Re: Polarized training 5k sessions

Post by le grand fromage » January 8th, 2019, 3:32 pm

lindsayh wrote:
January 8th, 2019, 4:43 am
this will help
https://thepeteplan.wordpress.com/5k-training/
Yep definitely recommend this plan, I used it a few years back to take me under 17 mins and break the then 50-59 Mhwt BR.
2k - "into that void of silence where we cry without sound"

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Remo
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Re: Polarized training 5k sessions

Post by Remo » January 8th, 2019, 5:39 pm

The Pete's Plan is just fine -- but it is not really polarized (which is 80% long slow distance and 20% high intensity work). It can, however, be modified to make it more polarized.

If you want to learn more about polarized training listen to the following two Velonews podcasts featuring Dr. Stephen Seiler the guru of polarized training. (I know it is cycling oriented, but it is applicable to row).

Fast Talk podcast, ep. 51: Polarizing your training, with Dr. Stephen Seiler https://www.velonews.com/2018/07/news/f ... ler_473325

Fast Talk podcast, ep. 54: Applying the polarized training model, with Dr. Seiler https://www.velonews.com/2018/08/news/f ... ler_477253

The Pete's Plan is modifiable to make it polarized by doing 4 long slow distance workout a week and two hard workouts from the Pete's Plan. Just keep the same rotation for the high intensity work but space it out.
Stewart MH 61 https://log.concept2.com/profile/4926
Started rowing at Cal in 1975 and sculled for a few years thereafter. Still follow the sport religiously. In some Latin languages, "Remo" means "the Rower" or "to row".

speedhunter
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Re: Polarized training 5k sessions

Post by speedhunter » January 9th, 2019, 2:44 am

Thank you so much for all the feedback.Much useful information that will motivate me further :D I go for the thepeteplan 5k but 80-20 polarized version.
Regards
Per Arne

Dangerscouse
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Re: Polarized training 5k sessions

Post by Dangerscouse » January 9th, 2019, 6:10 am

Just always remember if your low sessions are too high your high sessions will be too low.

Going really steady is prescribed for a reason, but it's very difficult to slow down in my experience!! A HR monitor is the only way I can do it
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

Dangerscouse
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Re: Polarized training 5k sessions

Post by Dangerscouse » January 9th, 2019, 6:21 am

Just always remember if your low sessions are too high your high sessions will be too low.

Going really steady is prescribed for a reason, but it's very difficult to slow down in my experience!! A HR monitor is the only way I can do it
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

speedhunter
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Re: Polarized training 5k sessions

Post by speedhunter » January 9th, 2019, 6:54 am

Yes I will definitely use a HR monitor on steady sessions..

bob01
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Re: Polarized training 5k sessions

Post by bob01 » January 9th, 2019, 12:14 pm

le grand fromage wrote:
January 8th, 2019, 3:32 pm
lindsayh wrote:
January 8th, 2019, 4:43 am
this will help
https://thepeteplan.wordpress.com/5k-training/
Yep definitely recommend this plan, I used it a few years back to take me under 17 mins and break the then 50-59 Mhwt BR.
Can you give some examples of a modified Pete plan that meets the polarised criteria?

I feel that as one investigates this subject it raises more questions

80% of SESSIONS should be below aerobic threshold!!!!! You might be surprised how easy that is!

Perhaps circa 10% of distance should be above anaerobic threshold. It has been suggested that this is between 6min (2k?) vo2 Max and 60 min anaerobic thresholds!

Heart rate drift? That's an interesting sub subject in its self! If one allows for it by reduce pace then is one entering recovery?

Quite often the easy session are inaccurately dismissed as recovery! When in reality there are many physiological benefits from this 'base' work.

But as always unlike brexit any plan is better than no plan

Mark E
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Re: Polarized training 5k sessions

Post by Mark E » January 9th, 2019, 12:26 pm

Remo, thanks for posting the links for the Dr. Seiler podcasts with Velo ... he's widely considered to be the guru of polarized training.

Note that he's worked with rowers, nor-dork skiers and other endurance athletes -- not just cyclists.

From Velo's intro to the podcast ...

We’ll take a deep dive with Dr. Seiler into both Zone 1 and Zone 3 training and how to approach both. A theme will start to emerge, and you’ll hear one of the top physiologists in the world repeat it again and again: keep it simple. That might seem surprising, but the research is clear: complex intervals and overly detailed training plans may hurt more than they help. Ultimately, it may be as simple as accumulating time in the various zones in the right ratios.

5. Finally, we’ll discuss how these principles apply specifically to training. Seiler’s research includes Nordic skiers, rowers, runners, and cyclists. So be warned, at times you’ll hear some concepts that may be unfamiliar to you. For example, cycling is one of the few places where endurance athletes do five-hour workouts. In other endurance sports, they add volume by doing two-a-days.


For me, the advice about not placing too much faith in complex interval workouts is sorely needed in the rowing world. Actually, it's even worse with masters runners who obsess endlessly on whether 10 X 400 meters on the track is VASTLY superior to, say, 5 X 800, for example. It's not a freaking math equation, it's a workout.
6'0 165 lbs. 51 years old, 2K PR 6:27 (forever ago) 7:35 (modern day)

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