CRASH-B Training Plan

Objective:  Row a 6:34 2K at the CRASH-B sprints on February 28, 2016

Plan Principles:  The plan is based on principles from The Science Of Winning, by Jan Olbrecht, and a lecture by Stephen Seiler.

  1. The plan is based on a 80/20 training volume split between endurance training and High Intensity Training (HIT).  This translates into 3 HIT sessions per week and 3 longer endurance sessions, plus second endurance sessions as schedule and time permits.
  2. Endurance training is defined as training at or below 2.0 mmol/l lactate.  This will be measured at least once a week after 60 minutes of endurance rowing.  In general this will be steady state rowing between 18 and 22 SPM, but low intensity Wolverine sessions, fartlek sessions, and other variations will be used to try to keep it from getting too boring.
  3. The three and a half month training period prior to the Crash-Bs will be divided up into 3 major mesocycles.
    1. Mesocycle 1 will focus on hard distance rowing.  The three HIT sessions per week will be basically time trial format with total rowing time between 60 and 80 minutes.  Target initial power will be 95% of LT power.  Basically, a few seconds off current best time for the distances prescribed.  These are very much like Wolverine Plan L3 sessions.
    2. Mesocycle 2 will focus on long intervals.  The three HIT sessions per week will have different long interval format workouts for a total rowing time between 30 and 40 minutes.  Roughly 5 minute rests.  Initial target power will be 105% of LT power.  These are basically Wolverine L2 sessions.
    3. Mesocycle 3 will focus on short sprint and peak power training.  The short sprints are at 115% of LT power for a total rowing time of 12 to 20 minutes.  Nice long rests.These are basically L1 sessions.  The peak power training will be tacked onto the end of shortened endurance sessions twice a week.  These will follow the format described here.  Basically a series of very short, very intense sprints.
  4. I will try to do a time trial, or enter a smaller erg race about a month prior to the CRASH-Bs.  I’ll do a short taper for that.
  5. The week before the CRASH-Bs, I will do a longer taper.
  6. After the CRASH-Bs, I will repeat the fitness test battery that I’m doing now.
  7. I will track lactate for endurance rows and HR on all pieces, but focus on incremental improvement to power for the training pieces during each of the blocks.

Of course this will change based on travel and life, but this is the basic template.

Month Day Date Mesocycle AM Workout PM Workout
November M 11/16/15 Base building Rest day
T 11/17/15 4 x 20′ UT2 / UT1 30′ UT2
W 11/18/15 4 x 20′ UT2 / UT1
T 11/19/15 4 x 20′ UT2 / UT1 30′ UT2
F 11/20/15 4 x 20′ UT2 / UT1
S 11/21/15 4 x 20′ UT2 / UT1 30′ UT2
S 11/22/15 4 x 20′ UT2 / UT1
M 11/23/15 Hard Distance
95% LT Power
Rest day
T 11/24/15 4 x 15’/2′ 30′ UT2
W 11/25/15 4 x 20’/1′
T 11/26/15 60′ 30′ UT2
F 11/27/15 4 x 20’/1′
S 11/28/15 HM 30′ UT2
S 11/29/15 4 x 20’/1′
M 11/30/15 Rest day
December T 12/1/15 4 x 5K / 2′ 30′ UT2
W 12/2/15 4 x 20’/1′
T 12/3/15 2 x 30′ / 5′ 30′ UT2
F 12/4/15 4 x 20’/1′
S 12/5/15 HM 30′ UT2
S 12/6/15 4 x 20’/1′
M 12/7/15 Rest day
T 12/8/15 15 x 3′ / 1′ 30′ UT2
W 12/9/15 4 x 20’/1′
T 12/10/15 10K 30′ UT2
F 12/11/15 4 x 20’/1′
S 12/12/15 HM 30′ UT2
S 12/13/15 4 x 20’/1′
M 12/14/15 Rest day
T 12/15/15 30′ 30′ UT2
W 12/16/15 4 x 20’/1′
T 12/17/15 60′ 30′ UT2
F 12/18/15 4 x 20’/1′
S 12/19/15 HM 30′ UT2
S 12/20/15 4 x 20’/1′
M 12/21/15 Long Intervals
105% LT Power
Rest day
T 12/22/15 Waterfall 30′ UT2
W 12/23/15 4 x 20’/1′
T 12/24/15 4 x 2K 30′ UT2
F 12/25/15 4 x 20’/1′
S 12/26/15 5 x 1500 30′ UT2
S 12/27/15 4 x 20’/1′
M 12/28/15 Rest day
T 12/29/15 3 x 10′ 30′ UT2
W 12/30/15 4 x 20’/1′
T 12/31/15 4 x 8′ 30′ UT2
January F 1/1/16 4 x 20’/1′
S 1/2/16 5 x 6′ 30′ UT2
S 1/3/16 4 x 20’/1′
M 1/4/16 Rest day
T 1/5/16 Waterfall 30′ UT2
W 1/6/16 4 x 20’/1′
T 1/7/16 4 x 2K 30′ UT2
F 1/8/16 4 x 20’/1′
S 1/9/16 6K hard 30′ UT2
S 1/10/16 4 x 20’/1′
M 1/11/16 Rest day
T 1/12/16 3 x 10′ 30′ UT2
W 1/13/16 4 x 20’/1′
T 1/14/16 4 x 8′ 30′ UT2
F 1/15/16 4 x 20’/1′
S 1/16/16 5k hard 30′ UT2
S 1/17/16 4 x 20’/1′
M 1/18/16 Short Int / Pk Power
115% LT Power
Rest day
T 1/19/16 4 x 1000 30′ UT2
W 1/20/16 3 x 20′ / 1′ plus PP
T 1/21/16 6 x 750 30′ UT2
F 1/22/16 3 x 20′ / 1′ plus PP
S 1/23/16 8 x 500 30′ UT2
S 1/24/16 4 x 20’/1′
M 1/25/16 Rest day
T 1/26/16 4 x 1000 30′ UT2
W 1/27/16 4 x 500
T 1/28/16 3 x 500
F 1/29/16 warm up only
S 1/30/16 Likely date for Cranberry Crunch
S 1/31/16 4 x 20’/1′
February M 2/1/16 Rest day
T 2/2/16 4 x 1000 30′ UT2
W 2/3/16 3 x 20′ / 1′ plus PP
T 2/4/16 6 x 750 30′ UT2
F 2/5/16 3 x 20′ / 1′ plus PP
S 2/6/16 8 x 500 30′ UT2
S 2/7/16 4 x 20’/1′
M 2/8/16 Rest day
T 2/9/16 4 x 1000 30′ UT2
W 2/10/16 3 x 20′ / 1′ plus PP
T 2/11/16 6 x 750 30′ UT2
F 2/12/16 3 x 20′ / 1′ plus PP
S 2/13/16 8 x 500 30′ UT2
S 2/14/16 4 x 20’/1′
M 2/15/16 Rest day
T 2/16/16 4 x 1000 30′ UT2
W 2/17/16 3 x 20′ / 1′ plus PP
T 2/18/16 6 x 750
F 2/19/16 3 x 20′ / 1′ plus PP
S 2/20/16 8 x 500
S 2/21/16 3 x 20′ / 1′
M 2/22/16 Race Taper 4 x 1000
T 2/23/16 Rest day
W 2/24/16 4 x 500 / 4′
T 2/25/16 3 x 500 / 4′
F 2/26/16 2 x 500 / 4′
S 2/27/16 warm up only
S 2/28/16 Crash-B Sprints!
M 2/29/16 Test Week Rest day
March T 3/1/16 2-speed
W 3/2/16 Peak Power
T 3/3/16 3 x 20′ / 1′
F 3/4/16 2K
S 3/5/16 3 x 20′ / 1′
S 3/6/16 6K

Friday: 2K Test

Plan:

  1. On slides
  2. 20 minute warmup with power 20s at race pace
  3. 2K test
    1. Time target: 6:48
    2. Pacing: Flat pacing at 1:42
    3. Rate: 32 to 34
  4. 20 minute cool down

2k Screen Shot 2015-11-13 at 8.27.10 AM

6:50.4…Not terrible, but not as good as I could have done.  I had a little breakdown around 800 meters.  I was fully prepared for “the wave”.  When I do more speed work, I get used to the crisis moment that hits around then.  Kind of a combination pain, chills, nausea, drowning feeling that passes over the course of about 10 strokes.  Anyway, it hit me hard today and I paused before I really knew what was going on.  I started going again almost immediately and finished without any more drama.  Kind of a lame and it definitely cost me about 3 or 4 seconds off the time.

But as a marker for the start of the indoor season, it isn’t so bad.  I ranked it for fun and it’s 18 out 778 in my age group (97th %-ile).  I think with a month or so of base work, and then a couple months of sharpening, taking 3 seconds off my splits is entirely feasible.  I’d like to build a plan to be within striking distance of my 2K PB by the crash-bs.

Tomorrow:  3×20’/1′ steady state at 190W.