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

7 thoughts on “CRASH-B Training Plan

  1. sanderroosendaal says:

    Not so different from what I plan to do, except that I do long interval sessions now, will do L3 sessions a month from now, then back to L2, then time trials or 6k again, and then into the OTW season. In erg season I only care about PB and SB. No erg racing for me.

    Like

  2. Dan J says:

    I commented on another post, and since I didn’t find any contact details, a couple of tips seeing as you are interested in measuring your training. Feel free to email.

    Try getting your morning resting heart rate, heart rate variability as well as orthostatic heart rate measurements. There is some preliminary, but intuitively highly appealing research regarding relative effectiveness of “high intensity” vs “low slow distance” depending on whether your body is recovered or stressed. See for instance [DOI: 10.1111/j.1600-0838.2011.01365.x]. Implied benefit for target-oriented recreational rowers is knowing when pushing yourself is beneficial, and when to back off (which actually leads to better adaptations anyway, both in the long run and short run!).

    Equipment you might want to research includes bed-monitors for HR (for very good resting heart rate and other possibly useful sleep analysis) like Emfit QS or Beddit. I use beddit with mixed results, but the resting heart rate is definitely reliable and useful. I might try the Emfit for more accurate sleep metrics.

    Elite HRV is the leading HRV app, is free, and is compatible with many different HR-monitor bands.

    Orthostatic heart rate can be also be an interesting metric to track, but my equipment hasn’t made it easy (unlike some Suunto watches) so I haven’t bothered.

    Liked by 1 person

    • gregsmith01748 says:

      Thanks for the suggestions. I’ll look into them. I have played around with HRV for a little while, maybe 2 weeks or so. I was using the ithlete app with a Polar H7 strap. I really got no useful feedback. It always gave me the green light to train hard, even if I was walking dead with sore legs and a groggy mind. I guess that I didn’t give it enough time, but a guy who is a big fan of HRV (Boris) told me that you need very accurate measurements to get good HRV results and normal straps won’t cut it. He has a fancy setup specifically for the purpose.

      I’ve never heard of the orthodontic stuff, I’ll have to look into it.

      Part of my problem is that I’m always in a rush in the morning to get out the door, and I don’t want to wake up my wife, so these in bed, or first thing measurements are a pain to arrange.

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  3. AndyMcL says:

    Greg,

    Have you thought at all about doing a more dramatic cycle within the mesocycles? IE having weeks of medium intensity, easy intensity, and hard intensity. Or, even going to a further extreme and turning each mesocycle into a block strategy so that you would start each mesocycle off with a very hard week, and then a few easy weeks before switching gears?

    Something like the training recommended by this study that has been floating around the boards: http://www.researchgate.net/publication/233326497_Effects_of_12_weeks_of_block_periodization_on_performance_and_performance_indices_in_well-_trained_cyclists

    So, the hard week for mesocycle 1 might look like:
    HM, 4x5k, 60′, 15×3’/1′, 10k
    Then the next three weeks would have one hard session and lots of easy volume to allow for super compensation.

    Mesocycle 2:
    Waterfall, 3×2.5k, 4x2k, 5×1500, 6k
    3 weeks of 1 hard session and 4-5 easy sessions

    Mesocycle 3:
    4x1k, 5x800m, 6x666m, 8x500m, 12×1’/1′
    3 weeks of 1 hard session and 4-5 easy

    I personally have not ever done a plan like that, and I do have some doubts, but it’d be an interesting way to organize your training.

    Just some thoughts. Thanks for the thoughtful blog. A lot of times it can feel silly writing these, but I really enjoy reading yours.

    Liked by 1 person

    • gregsmith01748 says:

      Hi Andy,
      Thanks for your comments. I’ve read that paper and I might try that in the future, but in this cycle I’m not going to vary intensity that much.

      As for feeling silly, once I decided that I was writing for myself, as some kind of an open access diary, I stopped caring if anyone else found it interesting, and starting using the blog as a place to capture my thoughts.

      Like

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