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The Good, The Bad and The Ugly

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jtIcon...17-12-2020 @ 16:06 
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old age traveller
Member 332, 7976 posts
Jonathan said:I'm sure that it's explained in the program you're following, but what is the rationale behind doing such long sessions at relatively low intensity? I used to do long distance, lower intensity cycling when I was a kid (80-110 miles on Sundays) but did that for enjoyment and I don't think it benefitted my time trials at all.

I'm just curious!


READ RATHBURN
BoarIcon...17-12-2020 @ 17:12 
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Nothing left in the tank.
Member 5, 25597 posts
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I once did a half marathon and that was 1 and a half hours ..... but i cant imagine doing more than 10km these days , I may read Rathburn one day , but for now .... nice work !!
JonathanIcon...17-12-2020 @ 17:18 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
jt said:
READ RATHBURN


I'm learning Swedish at the moment. I don't have time Grin

I just need the cliff notes....
jtIcon...17-12-2020 @ 18:53 
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old age traveller
Member 332, 7976 posts
Jonathan said:
I'm learning Swedish at the moment. I don't have time Grin
I just need the cliff notes....


It will take 20 minutes to read the salient points.

It will be quicker to read it than check sugden every 5 minutes for reply

if you want to improve to your maximum potential read it and stick to the plan, then reap the rewards.
JonathanIcon...17-12-2020 @ 19:03 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
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Post Edited: 17.12.2020 @ 19:04 PM by Jonathan
jt said:
It will take 20 minutes to read the salient points.
It will be quicker to read it than check sugden every 5 minutes for reply
if you want to improve to your maximum potential read it and stick to the plan, then reap the rewards.


Maybe. I'm not that Rathburn is for me though (as a training method), as it requires too great a commitment of time, and the longer, lower intensity rows just aren't interesting to me. There is more than one way to skin a cat, as they say, and I know the limitations of my own interests.

I'll go read the section though...
BimIcon...17-12-2020 @ 21:10 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers Boar! Today is the furthest I've been in one go, a HM must test the willpower.

Jonathan, what jt said Grin!
BimIcon...18-12-2020 @ 14:31 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 18.12.2020 @ 17:09 PM by Bim
Friday 18/12/20

1 hour shovelling gravel

Row - 1k WU, 3x15 min UT1 3r, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
4:02.6 1,014m 1:59.6 204 1003 21 124

Time Meters Pace Watts Cal/Hr S/M HR
45:00.0 11,905m 1:53.3 240 1126 22 150
15:00.0 4,092m 1:49.9 263 1205 22 151
15:00.0 3,955m 1:53.7 238 1117 22 150
15:00.0 3,857m 1:56.6 220 1058 22 149

Time Meters Pace Watts Cal/Hr S/M HR
4:25.9 1,013m 2:11.2 155 832 19 136

Just starting to see a slight improvement in distance, got 11,842m last week on the same session. Not feeling quite as fatigued towards the end either.

Jonathan, one thing the longer slower paced rows do do is enable you to work on any form changes you are trying to make. An hour or so where you can concentrate on something other than not dying on the C2 really lets you drill it in.

Evening

Circuit - 30 min - 10x10x10
jtIcon...18-12-2020 @ 18:13 
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old age traveller
Member 332, 7976 posts
Nice work.

Rather than weighing my ergs down I stop them moving by wedging them with lengths of timber against walls.

I reckon you would of lost at least a tenth on your 100m times from rocking and rollin.
BimIcon...19-12-2020 @ 14:23 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers jt, I'll try the wood thing next time, I didn't realise just how much the C2 was moving about until I saw that video.

Row - 55 min UT2, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
55:00.0 13,383m 2:03.2 187 942 19 135
11:00.0 2,787m 1:58.4 211 1025 21 136
22:00.0 2,728m 2:00.9 198 980 19 136
33:00.0 2,660m 2:04.0 183 930 19 138
44:00.0 2,614m 2:06.2 174 898 19 135
55:00.0 2,596m 2:07.1 170 886 18 134

Time Meters Pace Watts Cal/Hr S/M HR
5:01.8 1,013m 2:28.9 106 664 20 118
SparrowIcon...19-12-2020 @ 15:20 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Just catching up with Sugden.

The videos were a great watch - it's thoroughly enjoyable to watch you suffer and smash out some great PBs.

Good to see you getting stuck into the new routine as well. I take it you're now properly embedding the new technique?
BimIcon...19-12-2020 @ 18:45 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:Just catching up with Sugden.

The videos were a great watch - it's thoroughly enjoyable to watch you suffer and smash out some great PBs.

Good to see you getting stuck into the new routine as well. I take it you're now properly embedding the new technique?


Cheers!

There are a few changes I'm making and most of them are pretty well drilled in now, to the point I don't really have to think about them too much, the UT2 especially is great for it. The one I'm struggling with at the moment is waiting until the legs are extended before putting the back into it, I just naturally start rocking back as soon as I start driving with the legs. Anyway, plenty of time yet, there are a couple of drills I can do to help it, I'll get there!
jtIcon...19-12-2020 @ 19:40 
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old age traveller
Member 332, 7976 posts
Be sure to let us know your weekly meters the first 3 weeks are the most prodigious.
BoarIcon...19-12-2020 @ 19:59 
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Nothing left in the tank.
Member 5, 25597 posts
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the dominator !

you have got the determination to nail some very very good times and yes, the videos are ace !!
BimIcon...20-12-2020 @ 19:46 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Thanks Boar, only another 25 weeks until pb time! Grin

Jt, weekly total including WU / CD etc - 90,162m - 6:24:36.1 - most I've done by about 4k I think.

Sunday 20/12/20

Cellar session

Bench
20x20
40x10
60x25
60x25
60x25
60x30

Squats
20x10
60x10
100x10
100x10
100x10

Pendlay rows
45x10
55x20
55x20
55x20

Row - 1k WU, 2x15 min UT1, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
4:01.1 1,014m 1:58.8 208 1016 21 124

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 8,022m 1:52.1 248 1152 22 151
15:00.0 4,094m 1:49.9 264 1207 22 151
15:00.0 3,928m 1:54.5 233 1101 22 151

Time Meters Pace Watts Cal/Hr S/M HR
4:29.7 1,015m 2:12.8 149 813 20 134

Through a series of 'things' happening today I ended up doing this at about 1:30pm without eating anything since the night before. Didn't feel too bad to start with, but towards the end of the second set I was flagging a bit. I was also semi intending to try the 8th session of the week this evening, I think that plan is going to be thwarted but we will see.
jtIcon...20-12-2020 @ 21:00 
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old age traveller
Member 332, 7976 posts
Thats a great effort considering your "intermittent fasting"

I struggle to go 10 minutes without food in the morning and would be a mess by 1.30pm with no grub.

Week 3 is the mega meter week should be in the 130k region if memory serves right.

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