What Training Have You Done Today?

[flatbread]

Folks, John rode Paris-Roubaix as a pro.

Six liter athlete in his prime. Muscular build -- nor a skinny cyclist at all.

As soon as he perfects his erg technique he'll be at Worlds if he decides to do that.

[Dangerscouse]

As soon as he perfects his erg technique he'll be at Worlds if he decides to do that.

I wouldn't be surprised by that. Anyone who can suffer like a pro cyclist can do day after day, and still come back for more is perfectly suited to erging.

I've got a strong suspicion that applies to you, too

[flatbread]

Morning -- upper body routine

Voice -- more on Handel and Bach. Lesson Friday then a minor procedure on my tongue next week. So four days to finish learning the Bach.

Erg -- 80 minutes at 2:06, r22 avg. 75 min at 2:05 then cool down.

[Ruin Christmas]

Yesterday, lightning struck the clothesline in our backyard, knocking the internet out. However despite this calamity, I have bravely tethered with my phone in order to post my workout here:

Lift (high bar squat, bench, snatch grip DL)
7k UT2
6k UT1
3k AT
1200m TR
800m TR
4k UT2

[milansanremo]

Warmed up...felt tired from stacking wood all afternoon and was going to take the day off.
Felt guilty and warmed up again... decided to just do a 5K
Felt a lot better and at 4000m saw I might get a PR if I started rowing..haha. Ended up 3rd in my age group for the season...lol


https://log.concept2.com/rankings/2026/ ... 4&weight=L

Well done John, and you're really close to 1st

Thanks my Friend!
We both know things are going "get a lot hotter in the *** DELETE - SPAM ***".. but for me it was a good effort for not really going for it...that is until I decided "I wanted to meet the devil with 1k to go"...lol

[milansanremo]

Folks, John rode Paris-Roubaix as a pro.

Six liter athlete in his prime. Muscular build -- nor a skinny cyclist at all.

As soon as he perfects his erg technique he'll be at Worlds if he decides to do that.

Well, Before I started on the C2 I thought that your words may have meant something. I quickly discovered humility.. when I looked at my times and others my age.
My conclusion is "it doesn't matter if you're Pogacar".. you're not going to jump on a C2 and think you're going to start kicking everyone's ass.
I am convinced now that the transition to becoming a world class rower is significantly more technical than possibly,,"any other endurance sport".
There are MANY unseen pieces to this puzzle and it's a tedious process to find the correct pieces that fit.... So many variables and that's one of the reasons I may never ride a bike "hard" that is, again.

[milansanremo]

As soon as he perfects his erg technique he'll be at Worlds if he decides to do that.

I wouldn't be surprised by that. Anyone who can suffer like a pro cyclist can do day after day, and still come back for more is perfectly suited to erging.

I've got a strong suspicion that applies to you, too

It's interesting that you say that.
What I find is the remarkable similarity to the critical situation in a professional cycling race where you know that "the moment is at hand" and you better be prepared to hallucinate for a bit if you want to make the,"final break".
That moment of being able to go "super deep and anaerobic" is quite similar. Just maybe, already knowing how that feels "the moment where most people quit" could be an advantage.
That said, I think world class rowers may be "tougher".
Murray used to do multiple repeats of sub 6 2K,'s in a session.(Supposedly). Even for him, I guarantee you that the Pain Doctor was dishing it out to the max after 1 or 2 of them.

[Dangerscouse]

Murray used to do multiple repeats of sub 6 2K,'s in a session.(Supposedly). Even for him, I guarantee you that the Pain Doctor was dishing it out to the max after 1 or 2 of them.

I have seen a screenshot of Hamish Bond's that was three sub 6 repeats, on four mins rest IIRC, so it is true.

[alex9026]

23:20.0 7,000 1:40.0 350 1504 26
3:21.4 1,000 1:40.7 343 1479 26
3:20.9 1,000 1:40.4 345 1488 27
3:20.8 1,000 1:40.4 346 1490 26
3:20.7 1,000 1:40.3 346 1492 26
3:19.7 1,000 1:39.8 352 1509 26
3:18.7 1,000 1:39.3 357 1528 27
3:17.8 1,000 1:38.9 362 1545 28

7x1k/3:00. Followed by 10kr20 at 2:00. Weighed in at 88.0kg, which I haven't seen in a few years. I've not been actively trying to lose weight, I feel most of us find a "natural" bodyweight if not actively trying to push it one way or the other. Whether it's detrimental or beneficial for any 2k aspirations only time will tell.

[alex9026]

I have seen a screenshot of Hamish Bond's that was three sub 6 repeats, on four mins rest IIRC, so it is true.

This is quite incredible...

[flatbread]

Folks, John rode Paris-Roubaix as a pro.

Six liter athlete in his prime. Muscular build -- nor a skinny cyclist at all.

As soon as he perfects his erg technique he'll be at Worlds if he decides to do that.

My conclusion is "it doesn't matter if you're Pogacar".. you're not going to jump on a C2 and think you're going to start kicking everyone's ass.

If you have not already, find a coach to do video analysis of your stroke and force curve analysis using an app.

The erg is more technical than pedaling, but with the right feedback and drills one can get it to a reasonable spot in not a lot of time.

The boat is a whole other matter. I was able to get some water time, about 90 minutes from here at a basic leatn to row, but there's no adult club here in Clemson and no regular coaching. I will always be an erger.

I think with the right eyes helping you, you'll get the erg sorted out. Then it's just a matter of meters and peripheral adaptations.

[Sakly]

Internal team Oarsome challenge today - with already cooked legs, but no other slot available until end of month
It's 6x500 2r rate capped at 24.
Had a single sighter during gym warmup yesterday, got a 1:35.3, but I was aware of that it will not happen today

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
9:42.3	3,000	1:37.0	383	1617	24	171
1:36.6	500	1:36.6	388	1636	24	166
1:36.8	500	1:36.8	386	1628	24	170
1:37.2	500	1:37.2	381	1611	24	172
1:37.2	500	1:37.2	381	1611	24	173
1:37.2	500	1:37.2	381	1611	24	173
1:37.3	500	1:37.3	380	1607	24	175

Gave it all in every interval, no strategy. Satisfied.

[Jbrown1215]

A couple firmer sessions from the last few days...

Treated myself to 10x1000m/3:00r @r24 on Sunday:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
32:59.7	10,000	1:38.9	361	1541	24
3:18.9	1,000	1:39.4	356	1524	24
3:18.3	1,000	1:39.1	359	1535	24
3:17.8	1,000	1:38.9	362	1545	24
3:18.4	1,000	1:39.2	359	1533	24
3:18.3	1,000	1:39.1	359	1535	24
3:17.9	1,000	1:38.9	361	1543	24
3:18.1	1,000	1:39.0	360	1539	24
3:17.9	1,000	1:38.9	361	1543	24
3:17.8	1,000	1:38.9	362	1545	24
3:16.1	1,000	1:38.0	371	1577	24
r4,555

Day off on Monday for Memorial Day in the US, then back on the erg today for a spicy 20x500m/1:00r, a session that gave me nightmares during my winter 2k plan:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
32:10.2	10,000	1:36.5	389	1640	32
1:37.1	500	1:37.1	382	1615	32
1:36.9	500	1:36.9	385	1623	32
1:36.9	500	1:36.9	385	1623	32
1:36.9	500	1:36.9	385	1623	32
1:36.9	500	1:36.9	385	1623	32
1:36.5	500	1:36.5	389	1640	32
1:36.4	500	1:36.4	391	1644	32
1:36.5	500	1:36.5	389	1640	32
1:36.5	500	1:36.5	389	1640	32
1:36.9	500	1:36.9	385	1623	32
1:36.7	500	1:36.7	387	1632	32
1:36.9	500	1:36.9	385	1623	32
1:36.6	500	1:36.6	388	1636	33
1:36.7	500	1:36.7	387	1632	32
1:37.1	500	1:37.1	382	1615	32
1:37.0	500	1:37.0	383	1619	33
1:36.7	500	1:36.7	387	1632	33
1:36.4	500	1:36.4	391	1644	33
1:36.2	500	1:36.2	393	1653	33
1:32.4	500	1:32.4	444	1826	36
r2,599

I was able to compare both of these sessions to the same sessions from last fall/winter, and both were notably faster. In the case of the 10x1k my avg pace this time at r24 was faster than my avg pace at open rate. So despite feeling a bit sluggish on my CTC 6k attempt earlier this month, these workouts tell me that my fitness is still there -- a good sign! Just need to find some motivation to get me fired up for time trials again.

A few of us will be doing CTC 6ks together on ErgZone at 11:30a Pacific time, 7:30p UK time this Thursday. Look for the event on the ErgZone app under the CTC category, and join us if you can!

[flatbread]

AM -- lower body routine

Voice -- that darn Bach again. Started working up bass-friendly arrangements of "Night and Day" and "Dream a Little Dream."


PM:

2 x 20 UT1, a couple of minutes between intervals

1:05:04.5 15,670 2:04.5 181 922 21
10:00.0 2,409 2:04.5 181 923 22
20:00.0 2,478 2:01.0 197 978 23
30:00.0 2,543 1:57.9 213 1033 25
40:00.0 2,537 1:58.2 212 1028 25
50:00.0 2,572 1:56.6 221 1059 27
1:00:00.0 2,209 2:15.8 140 780 19
1:05:04.5 922 2:45.1 78 567 8 (leg and pick drills)

[Ruin Christmas]

Lift (high bar squat, mil press, RDL)
5k UT2
10k UT1
4k AT
1400m TR
2.5k UT2

10k time was 49:05, which was a (don't laugh) 5 minute PR. I attribute my improvement to "not needing to stop in the middle to catch my breath and take a drink of water" which unfortunately is a tip that most of my competition already knows about.

moved to #19 on the mileage chart, which I loudly announced to my household while karate-kicking the air. (demonstrating how that British punk was DQed from the rankings). My kids didn't look up from their video games, but the dogs seemed mildly impressed or possibly alarmed.