Another taper plan – From Rowing Faster (Ed McNeely)

Based on the a comment from Tom (Stelph), I went and looked at Chapter 19 of the second edition of Rowing Faster.  This chapter is written by Ed McNeely and in principle is quite similar to the taper I wrote up from the Shepley Paper.

Basically, the idea is to maintain the intensity of the training, but reduce the volume.  In the Shepley paper, the protocol was to warmup, do a small number of ~75sec intervals then cool down.

The chapter defines 3 types of what it calls “minor tapers”.  I doubt anyone who isn’t competing at a collegiate or elite level would consider the moderate or major tapers, unless perhaps you are planning to race against blood thirsty cannibals in a set number of months and your life depends on the extra second of pace.

But back to minor tapers.  Here is a table of the three that were defined.

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The primary difference is that instead of doing the same type of interval and just reducing the number as you approach race day, you change the number, length and intensity of the intervals.

The type of taper is driven by your training load.  A 1 day taper for athletes training 6 to 10 hours a week.  3 days for athletes training 10-15 hours.  5 day taper is for those hardy souls training more than 15 hours a week.  I checked my log and I am training about 7 to 10 hours a week, so I guess in Ed’s world, I don’t need or deserve a taper.  I actually think this is an elite versus masters kind of difference.  The amount of taper you need is probably driven by how much recovery you need from whatever training load you are carrying.

The 1 day taper is a misnomer.  It just means that you take a complete rest day the day before the race.  I don’t like that idea much.

The 3 day taper seems simple enough.  It seems like 5 x 2′ at faster than race pace might be a bit harrowing.  I did 4 x 2′ at 2k pace on the erg and I don’t think I could have done them 2% faster (1:38 vs 1:40 pace).  Maybe an elite athlete could.  The 3 x 1′ at 3% faster than race pace looks pretty cool, and I think the 20 minutes of steady state is probably about the same as the warmup and cooldown from the Shepley paper.

I have to admit some confusion about the 5 day taper.  This is a taper for a 2000m race, which will probably take somewhere between 6 and 8 minutes.  So how is it possible to do 3 x 10 minute intervals at race pace.  I have to assume that is a typo.  If you can do 10 minutes at race pace, it isn’t race pace. After that there is a steady state session, then 7 x 3′ at faster than race pace, which I would not be capable of doing on my best day.  Then the 5×2′ and then the 3×1′ sessions from the 3 day taper.

How would I apply this to my world?  I honestly don’t know.  I think that I would probably look at the 3 day taper and ignore the other ones.  For the 3 day taper, I would need to adapt it by adjusting the pace targets.  I would target about race pace for both the 2′ and 1′ intervals.

Unlike the Shepley paper, there is no real evidence presented about the effectiveness of the taper versus other approaches, so it is hard to judge how well it works, but Ed McNeely certainly has impressive credentials so you could do worse than to trust his advice (other than the 3×10′ at race pace thing).

By the way, Rowing Faster is a great book.  I have the kindle version of the 2nd edition.

Friday: Windy Warmup – Racing Tomorrow

I got this email from my friends at USRowing yesterday.

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So, I guess it’s probably going to be windy!

Today was another chance to get a little wind/chop practice in before the race.  I really didn’t have much of a plan, just a thought that I would do a couple of intervals at head race rate and pressure in the parts of the river that had the worst wind and water.

The wind today was blowing more from the West, which is a quartering head wind on the longer stretches.  The chop was worse than yesterday and I struggled getting clearance above the wavetops.  In the bigger gusts I had a lot of trouble maintaining the rate.  The real issue was trying to be very careful about blade placement at the catch before I loaded up.  There was a real chance of missing water if I hit a trough wrong.

I ended up doing 2 600m intervals.  I was a little low on rate, but the pressure was about right and in the second one, I got more comfortable with getting the blades nice and high on the recovery.  It’s nice to know that I still have a lot of opportunities to get better at sculling!  I’d hate to think that I’d mastered this sport.

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Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1360_|_07:23_|_2:43.0_|_137___|_18.5_|_09.9_|_127___|_w
01380_|_0600_|_02:48_|_2:20.3_|_069___|_24.6_|_08.7_|_154___|_m
01980_|_0460_|_02:22_|_2:34.5_|_049___|_20.7_|_09.4_|_142___|_r
02440_|_0600_|_02:50_|_2:21.7_|_070___|_24.7_|_08.6_|_159___|_m
03040_|_3360_|_16:40_|_2:28.8_|_351___|_21.1_|_09.6_|_138___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01360_|_07:23_|_2:43.0_|_137___|_18.5_|_09.9_|_127___|_warmup
01200_|_05:38_|_2:21.0_|_139___|_24.6_|_08.6_|_157___|_Main set
00460_|_02:22_|_2:34.5_|_049___|_20.7_|_09.4_|_142___|_rest meters
03360_|_16:40_|_2:28.8_|_351___|_21.1_|_09.6_|_138___|_cool down
06380_|_32:04_|_2:30.8_|_676___|_21.1_|_09.4_|_139___|_Total

Tomorrow:  Race Day!  My start time is 9:13.

Hourly forecast is for NNE winds 10-15mph

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The wind direction is actually more favorable than I feared.  Mostly it’s a cross wind and the river width will keep the chop from getting too bad.  The last couple of km are a quartering head wind.  I think it will pay to hug the north shore as there might be some wind shadow, and the water will be flatter.

Lowell