Still good enough for 14th in the concept2 rankings I see.
And only 0.6 behind lucky number 13! Go get him!
Search found 1193 matches
- Wed Sep 28, 2016 7:53 pm
- Forum: Training and Racing
- Topic: 500 metres training plan
- Replies: 6
- Views: 1891
- Wed Sep 28, 2016 1:58 pm
- Forum: Training and Racing
- Topic: 500 metres training plan
- Replies: 6
- Views: 1891
Re: 500 metres training plan
Hi, You should check out a thread over on the Concept2 forum. It is all about sprint training. Prepare yourself, there are 43 pages of it. http://www.c2forum.com/viewtopic.php?f=3&t=111430 Here are my thoughts about how to get better at 500s. Take them with a grain of salt. I think it is worthwh...
- Fri Sep 23, 2016 2:05 pm
- Forum: Training and Racing
- Topic: Lactate based training
- Replies: 525
- Views: 67893
Re: Lactate based training
From the book Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise , 2011. Well, that's another 10 bucks invested in the Kindle store! Thanks for the great excerpt. I think the idea of a central governor has a lot of mer...
- Fri Sep 23, 2016 2:02 pm
- Forum: Training and Racing
- Topic: Lactate based training
- Replies: 525
- Views: 67893
Re: Lactate based training
If aerobic and anaerobic training is close to optimal for the time someone has to train (volume simply can not be increased). Then peak power does become the limiting factor. Apart from taking 3 - 6 months off of rowing to focus on a seriously dedicated weights program to significantly increase pea...
- Fri Sep 23, 2016 1:57 pm
- Forum: Training and Racing
- Topic: Lactate based training
- Replies: 525
- Views: 67893
Re: Lactate based training
1) yes I agree ideally i should be tracking the time in mind in the zone, I think if I had an easier way to track it I would find it's close to that but I don't really trust hear rates for that since they are so variable and also affected by heart rate drift over a session that I just group the who...
- Thu Sep 22, 2016 5:58 pm
- Forum: Training and Racing
- Topic: Lactate based training
- Replies: 525
- Views: 67893
Re: Lactate based training
Tom, Thanks for posting the link to the article. I think it looks like a pretty well designed study. The money chart for me is this one. http://i71.photobucket.com/albums/i148/gregory_smith3/Screen%20Shot%202016-09-22%20at%201.41.23%20PM_zpsj9fh5gv1.png The study conclusion is that short interval se...
- Mon Sep 12, 2016 5:46 pm
- Forum: Training and Racing
- Topic: Lactate based training
- Replies: 525
- Views: 67893
Re: Lactate based training
Time to resurrect this thread. As we head into the fall, I wanted to get an idea of where my endurance capability is. So, I did a endurance focused step test. The protocol is - 10 minute intervals - 1:30 rests between intervals - Initial power 160W, incrementing by 5 watts for each piece. - do a lac...
- Fri Sep 09, 2016 7:26 pm
- Forum: Free Spirits forum
- Topic: September CTC: Tribesports Ten
- Replies: 144
- Views: 15112
Re: September CTC: Tribesports Ten
No consistency, rhyme or reason to any sessions lately. Just wanted to get a marker and try to improve. Pretty pleased all things considered. http://uploads.tapatalk-cdn.com/20160909/1f3f27f58dfe52e6b92fa8779a3293a6.jpg Sent from my iPhone using Tapatalk Nice one, Dan. I can feel you breathing down...
- Fri Sep 09, 2016 1:04 pm
- Forum: Free Spirits forum
- Topic: September CTC: Tribesports Ten
- Replies: 144
- Views: 15112
Re: September CTC: Tribesports Ten
... the erg jumping around at sprint speeds is a common problem. At Madchester (a FS gathering earlier this year) a number of us were standing on the ergs to hold them down whilst the musclemen pounded away. At the pace you are going you must have good technique already. Good to know. The people wo...
- Tue Sep 06, 2016 2:54 pm
- Forum: Free Spirits forum
- Topic: September CTC: Tribesports Ten
- Replies: 144
- Views: 15112
Re: September CTC: Tribesports Ten
Rainy and windy today, so no OTW for this fair weather rower. Instead, I thought I would get a entry in for the September CTC. I started with a Fletcher warmup and then set off with a target pace of 1:48. The going got tough about halfway through and I needed to slow down a little from 7' to about 8...
- Thu Aug 25, 2016 3:26 pm
- Forum: Free Spirits forum
- Topic: August ctc - 400/300/200/100 done separately, total of 500m splits counts
- Replies: 110
- Views: 10770
Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts
Well, that was fun! 8) My training schedule has been all disrupted, but I found myself at home with an hour to kill. I also saw that Sander had done the CTC, so I decided to give it a go. I did a quick 2000m warmup and then set up all 4 pieces as a variable interval session with 5 minutes of rest. I...
- Wed Aug 24, 2016 2:42 pm
- Forum: Training and Racing
- Topic: Shorter Duration Programme
- Replies: 5
- Views: 1344
Re: Shorter Duration Programme
Hi, This is an intriguing topic. I think that a tailored version of the PP would work great. I would suggest that changing the number of reps versus shortening the rests would be a better choice. If you shorten the rests, it is almost inevitable that you will not be able to maintain the intensity. I...
- Thu Jul 28, 2016 9:15 pm
- Forum: Free Spirits forum
- Topic: July ctc - 3 X 2813m intervals with 4 mins rest between reps. Slowest counts
- Replies: 65
- Views: 7321
Re: July ctc - 3 X 2813m intervals with 4 mins rest between reps. Slowest counts
Dan: Nice row, dude!
- Wed Jul 27, 2016 8:55 am
- Forum: Free Spirits forum
- Topic: August ctc - 400/300/200/100 done separately, total of 500m splits counts
- Replies: 110
- Views: 10770
Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts
I was thinking of taking a different approach. This doesn't really fit that well into my training plans, but I don't like the idea of cramming them into a single session. I was mulling over the idea of doing one sprint per day at the end of my normal Low Intensity sessions. There is actually some re...
- Wed Jul 27, 2016 8:45 am
- Forum: Free Spirits forum
- Topic: July ctc - 3 X 2813m intervals with 4 mins rest between reps. Slowest counts
- Replies: 65
- Views: 7321
Re: July ctc - 3 X 2813m intervals with 4 mins rest between reps. Slowest counts
I did this CTC 10 days ago. The result was nothing to write home (or on this forum) about, but in line with my current state of fitness. The surprising part though was that at the end of the last interval, I saw my highest ever HR since I'm wearing the strap: 201. :shock: Previous highest was 198. ...
- Sun Jul 24, 2016 10:30 pm
- Forum: Free Spirits forum
- Topic: Missing mojo
- Replies: 36
- Views: 4542
Re: Missing mojo
The block periodization plan that Steve adopted was basically a 4 week cycle. - Week #1: 5 HIT sessions. Alternating 5 x 6'/3' rest and 6 x 5'/2'30" rest. Plus ~2 hours of LIT endurance training. - Week #2-4: 1 HIT session per week. ~6-8 hours total of LIT endurance training (on erg, bike, runn...
- Sun Jul 24, 2016 4:54 pm
- Forum: Free Spirits forum
- Topic: Missing mojo
- Replies: 36
- Views: 4542
Re: Missing mojo
I've definitely been more of a lurker than a poster recently, and I've also noticed the reduction in traffic. I really enjoy the team and I like to feel like I'm a part of it, but things seem a bit flat at the moment. I hesitate to make suggestions since I spend more time on the water that on the er...
- Sun Jul 24, 2016 4:42 pm
- Forum: Free Spirits forum
- Topic: July ctc - 3 X 2813m intervals with 4 mins rest between reps. Slowest counts
- Replies: 65
- Views: 7321
Re: July ctc - 3 X 2813m intervals with 4 mins rest between reps. Slowest counts
Well, I can't say that I am in my best form, but I'm glad I gave this one a go. I thought I might be able to hold a 1:50 pace, but by halfway though the first rep, I knew that was too ambitious. Then I set my sights on 1:52 for the second rep and again, found that was too big an ask. I was really ti...
- Sat Jul 09, 2016 2:38 am
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 467969
Re: The Pete Plan
Great work! Strong finish.
- Fri Jul 01, 2016 3:43 pm
- Forum: Free Spirits forum
- Topic: Free Spirits CTC Participation and Leaderboard
- Replies: 709
- Views: 121207
Re: Free Spirits CTC Participation and Leaderboard
And what a performance for his 25th! Holy smokes, that was an impressive piece of rowing.
- Tue Jun 28, 2016 12:56 pm
- Forum: Free Spirits forum
- Topic: June ctc - 30 mins @ 24 spm
- Replies: 61
- Views: 6977
Re: June ctc - 30 mins @ 24 spm
Paul: Great row. Really good judgement bringing up the rate at the end. I guess you knew you had the room for the extra strokes. I'm so paranoid about "wasting" the effort that I was paralyzed into holding the same rate through the end. Barbara: I feel your pain. I've just missed bagging a...
- Sun Jun 26, 2016 8:24 pm
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 467969
Re: The Pete Plan
Nice! All hail the faster last!
- Thu Jun 23, 2016 9:02 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383684
Re: what training have free spirits been doing today?
Adding photos is kind of a pain. You need to join a photo sharing service (I used photobucket) and upload you pictures to it. Then you copy the URL of the picture into your post.
- Thu Jun 23, 2016 8:59 pm
- Forum: Free Spirits forum
- Topic: 2016 weight loss thread
- Replies: 139
- Views: 15200
Re: 2016 weight loss thread
Mark: amazing progress! Glad you posted. I think you should take lots of time to get from 100kg to 200lbs. Consolidating the losses you've already achieved takes time. One key to managing hunger is to do a lot of your rowing at an intensity low enough to burn fat, but not much carbohydrate. If you g...
- Thu Jun 23, 2016 3:45 pm
- Forum: Free Spirits forum
- Topic: June ctc - 30 mins @ 24 spm
- Replies: 61
- Views: 6977
Re: June ctc - 30 mins @ 24 spm
Kirstin: terrific improvement! Congratulations.