Search found 2125 matches

by Iain
Wed Nov 25, 2020 12:41 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7388
Views: 312352

Re: The Pete Plan

Wow, a while that I have made consecutive posts, hope you are better engaged Spider and are feeling OK. Despite a recovery session yesterday, the above has taken its toll. Today the session was scheduled as 30 min punctuated with 14 short sprints. Target paces would mean second fastest 30' of the se...
by Iain
Tue Nov 24, 2020 11:02 am
Forum: Free Spirits forum
Topic: Meta-nonathlon 2020-2021
Replies: 37
Views: 2324

Re: Meta-nonathlon 2020-2021

Not a big deal, but could you add this feature to the total as well, would be good to see how close we are to those around and whole percentages don't tell the full story. This wasn't quite as trivial as I had expected, but should be working now. :fssmile: I don't think the result is what you were ...
by Iain
Mon Nov 23, 2020 12:00 am
Forum: Free Spirits forum
Topic: Meta-nonathlon 2020-2021
Replies: 37
Views: 2324

Re: Meta-nonathlon 2020-2021

Many thanks for all your hard work Jon. My 1k updated fine yesterday. I knew that I was unlikely to catch you, but blowing my dreams away the very next day was almost cruel :fswink: Not a big deal, but could you add this feature to the total as well, would be good to see how close we are to those ar...
by Iain
Sun Nov 22, 2020 11:53 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7388
Views: 312352

Re: The Pete Plan

Well done for finishing Spider and breaking 14k at the same time! Yesterday I had this crazy notion I would do 2 hard sessions back to back. After the 3 attempts yesterday I assumed that this would be toast, but apart from a strange feeling in my right deltoid, felt fresh today, so long delayed wate...
by Iain
Sun Nov 22, 2020 11:38 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12248
Views: 359011

Re: Anyone had any PBs recently?

Great row Jon. Glad you can stay so positive and not torture yourself about whether a faster initial pace might have lead to an even better PB! Now that you have beatten my PB, I don't need to worry during the IRL :lol: .
by Iain
Sat Nov 21, 2020 8:50 pm
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 2956
Views: 132803

Re: Anyone had any SEASON's bests recently?

Paul, I know you have always rowed on high DF, but a 10k TT at 222? I just can't contemplate it! Still, a great improvement back faster than me as you should be!
by Iain
Sat Nov 21, 2020 8:15 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7388
Views: 312352

Re: The Pete Plan

Spider, wouldn't be without C-breeze, only an issue if I want a DF >155 which was very rare. Its an absolute godsend in hot weather. Re 2x20' r1, I wouldn't expect HR to recover that far in 1 min after such a long interval. Also, initial HR is influenced by so much. Before a session I am very nervou...
by Iain
Fri Nov 20, 2020 12:35 pm
Forum: Training and Racing
Topic: peak force, avg force, DF, stroke rate, cardiac adaption and the role of muscle fiber types
Replies: 14
Views: 280

Re: peak force, avg force, DF, stroke rate, cardiac adaption and the role of muscle fiber types

Lesley, thanks for the info. Interested in your comment about "redline" sessions. How do you define >90%? If this is on HR, that would be all my hard sessions (but not the strength ones as the reps are too short, but >90% effort), but perhaps that is only doable as I don't do as much strength work.
by Iain
Fri Nov 20, 2020 11:06 am
Forum: Training and Racing
Topic: peak force, avg force, DF, stroke rate, cardiac adaption and the role of muscle fiber types
Replies: 14
Views: 280

Re: peak force, avg force, DF, stroke rate, cardiac adaption and the role of muscle fiber types

I also think the erg has so many different events from 100m to 100,000m that you can never be ready to break PBs in all of them at the same time. Way too many different zones of endurance & speed/strength. I think it's only realistic to say you can only peak for any event twice in a year. You could...
by Iain
Thu Nov 19, 2020 6:02 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7388
Views: 312352

Re: The Pete Plan

Spider, solid session. I find R20 is fast enough for HR to go pretty high in addition to the pain from the high work per stroke. rather you than me (although not wholly dissimilar to my 64min R18/9 the other day). Finally got around to doing my strength session. Upped it to 12x20Sec rest 1min R30. U...
by Iain
Wed Nov 18, 2020 1:35 pm
Forum: Training and Racing
Topic: peak force, avg force, DF, stroke rate, cardiac adaption and the role of muscle fiber types
Replies: 14
Views: 280

Re: peak force, avg force, DF, stroke rate, cardiac adaption and the role of muscle fiber types

Great post, if somewhat above me. I recently read "Fast After 50" by Joe Friel. He emphasizes the importance of strength and higher load training to prevent decline with age (my main focus). I do not have access to weights, so am currently trying to do a strength session on the erg. Short intervals ...
by Iain
Wed Nov 18, 2020 10:40 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7388
Views: 312352

Re: The Pete Plan

Spider, you really are a glutton for punishment. Why try and meet the target you were running at in a set that you didn't finish? I would (admittedly harshly) consider that you failed to meet the SPM targets. The first 4 are supposed to not be above 34SPM! Exceeding that is probably making this more...
by Iain
Sun Nov 15, 2020 11:10 am
Forum: Training and Racing
Topic: Training to lower heart rate
Replies: 12
Views: 687

Re: Training to lower heart rate

Hi Allen. Of course you should experiment to find out what works for you. My point was that trying to row with fully engaged legs at a lower SPI would mean compromising the rest of my stroke and I would be concerned about grooving a worse stroke. Yesterday I did the Zoom Ergos SS session. I concentr...
by Iain
Sat Nov 14, 2020 2:17 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7388
Views: 312352

Re: The Pete Plan

Spider, good Waterfall. Not surprised that you struggled to do anything in 20S rest. I find a minute is the shortest that is comfortable. Wimped out of this session yesterday (hope to put in next week) to do an online session with Jess Eddie. Details on Zoomerg thread. In short 64min at 2:10.8 R18.7...
by Iain
Sat Nov 14, 2020 2:07 pm
Forum: Training and Racing
Topic: ZoomErg sessions - GB
Replies: 9
Views: 147

Re: ZoomErg sessions - GB

Steve, didn't see you on the row. Interesting experience. Jess did 16k at 2:01 R18/19. I tried to stay in time (catch and finish not just rating). For me that was around 10S/500M slower*. Not sure how much of that is the relative inefficiency of my stroke and how much is from her longer legs. Not su...
by Iain
Fri Nov 13, 2020 10:56 am
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 2956
Views: 132803

Re: Anyone had any SEASON's bests recently?

Well done Peter, an excellent row and write up. Really impressed how you managed to hold your pace from 3-5km.
by Iain
Thu Nov 12, 2020 5:49 pm
Forum: Training and Racing
Topic: ZoomErg sessions - GB
Replies: 9
Views: 147

Re: ZoomErg sessions - GB

that's tomorrow Iain, its a 'TABATA' session. So a mix of firm/light for 4x .. 4min of 20s firm/10sec light, then 4 min steady state. See you Saturday! That's way too hard for my brain to comprehend :lol: #-o I personally have this wierd compulsion to keep my food inside my body and away from my er...
by Iain
Thu Nov 12, 2020 1:55 pm
Forum: Training and Racing
Topic: ZoomErg sessions - GB
Replies: 9
Views: 147

Re: ZoomErg sessions - GB

Many thanks, got that. Signed up for Saturday 9AM, maybe see you online then. Didn't fancy today's session. Did they really mean 4x(8x20"r10")r4'?
by Iain
Thu Nov 12, 2020 11:58 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7388
Views: 312352

Re: The Pete Plan

Wolfie, if you're still lurking, only just read your 25/8 post. I always found that the 6x1k r1' was a good predictor of my 5k form. That said, the long intervals were a better predictor of whether I would actually overcome the H/D demons! Jon, very impressive CTC. Not even going to try and challeng...
by Iain
Thu Nov 12, 2020 11:19 am
Forum: Training and Racing
Topic: Training to lower heart rate
Replies: 12
Views: 687

Re: Training to lower heart rate

Allen, As I said above I have a similar issue. That said, I can row at 15SPM comfortably after years of concentrating on maintaining my stroke at lower paces. The trick is to really crawl up the slide. Making sure you have 2 full breaths per stroke (I know of 2 people who invert it, but generally) e...
by Iain
Thu Nov 12, 2020 11:06 am
Forum: Training and Racing
Topic: ZoomErg sessions - GB
Replies: 9
Views: 147

Re: ZoomErg sessions - GB

Can't find anything on Google for ZoomErg or ZoomErg UK, Wolfie, can you give any other specific words to help find this as presumably my different search history is giving different results.
by Iain
Tue Nov 10, 2020 6:44 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7388
Views: 312352

Re: The Pete Plan

Nice progression Spider, looks a tough one. For me my Online session this week was 3x4'r4', 2x3'r3' & 2x2'r2'. Last time (4 months ago) averaged 1:55.8 at R28.9 split 1:57.2R27.7, 1:55.8R29 & 1:51.7R32.5. So those were the targets. Time Distnc Rate Pace - Comment 04:00. 1029 29 01:56.6 - Faster than...
by Iain
Tue Nov 10, 2020 1:07 pm
Forum: Free Spirits forum
Topic: PM5 problems
Replies: 8
Views: 588

Re: PM5 problems

Glad problem resolved. Not a PM5 issue as I have a PM3. BUt has anyone else noticed a disparity between the total of intervals and the total for a workout? My regular slow distances are typically 6 or 7 x 15 min. I try and hit targets exactly and these are almost always within 1M of target. But the ...
by Iain
Mon Nov 09, 2020 11:08 am
Forum: Training and Racing
Topic: Training to lower heart rate
Replies: 12
Views: 687

Re: Training to lower heart rate

Steady State Training (3/4+ per week) These workouts consist of long periods of training and provide the base for your high-performance efforts. I suggest three of four training sessions but it is generally best to make about 80% of your minutes each week this low-intensity UT1 and UT2 effort. The ...
by Iain
Mon Nov 09, 2020 2:00 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7388
Views: 312352

Re: The Pete Plan

Many thanks for the explanations Spider. It is surprising how varied the easier sessions are between coaches. Personally I have traditionally followed Pete's practice of making the "recovery" sessions much higher effort than is used by the fulltime athletes as there is a world of difference from wha...