Fall 2017 Training Plan – Back to Basics

Here I sit in the ANA lounge in Narita Airport.  I’ll be taking off for Los Angeles in about an hour.  During this two week trip to Asia, I’ve been lucky enough to have access to an erg for 7 training sessions.  Tomorrow, I’ll be in San Diego and hopefully, I can sneak over to Cross Fit Del Mar for another session then.

During this trip, I’ve had plenty of time to think about training routines and rowing in general.  I was very disappointed about cancelling out of the Blackburn Challenge.  I was, and still am, looking forward to the adventure of such a long race under such unpredictable conditions.  I’ll have to try again next year.  But I won’t plan my training around it.  In fact, I’m going to violate the first rule of training planning.  I am not going to plan around my events at all.

I am hoping to do some head races this fall.  I want to do the Head of the Charles if I get an entry.  And I’m hoping I can do at least one or two other races.  But I don’t want to disappoint myself or other people because of my unpredictable schedule.

What I think I need to do is come up with a “chaos tolerant” training plan.  So, what does that mean?

Here are the principles

  • It needs to be simple.  I should never be at a loss for what to do in a session
  • It should be progressive, so I can hold my self accountable for making progress and see how much missed training impacts my fitness
  • It should be balanced, so that my performance across all distances improves

I’ve decided that using the Wolverine Plan is the best option for me right now.  Here are the salient points

  • 6 sessions per week
  • 3 L4 endurance sessions
  • 1 each L1, L2 and L3 session

I have set up a schedule for the core L1, L2 and L3 workouts that I will go through.

  • L1: 8 x 500 / 2’30”, 4 x 1000 / 5′, Pyramid (250/500/750/1000/750/500/250)
  • L2: 5 x 1500 / 5′, 4 x 2000 / 5′, Waterfall (3000/2500/2000)
  • L3: 10K, 30′, 15 x 3′ / 1′
  • L4:  The duration of the L4s will be dictated by the amount of time that I have.  When I have time, I will aim for 80′ sessions.  I will leave the format open and decide on the day.  In general, I will be trying to increase the stroke counts over the next 4 months.

As I have done before, I will substitute workouts in for L1/L2/L3 to keep myself from getting bored.  This will include ranking pieces, CTCs, and interesting OTW workouts.  I will sub them in in accordance with what type the pace and duration is closest to.

I will follow the same plan on the erg and on the water.  The only difference is that i will generally do the intervals in time based format instead of distance.  I will follow the plan whether I am on the erg, in my fluid or in my Maas Aero.

As an example, the August workout is a 200m sprint.  I think I would probably do that as the first piece of a pyramid in place of the 250 and take a bit of extra rest.

I’ve laid out a rough session plan to get me through the fall.

This link will take you to a google sheet.

As always, comments and feedback are very welcome.

9 thoughts on “Fall 2017 Training Plan – Back to Basics

  1. sanderroosendaal says:

    It would be very cool if you came up with a Greg “plan01748” that improves Pete or Wolverine in terms of workout targets when you have a period of fewer trainings. For example, your last 8x500m was done at 300W when your ATL/CTL were x/y. Now, after a two week travel, your ATL/CTL is reduced by 20% –> so your target should be lowered to 270W … ????

    Wolverine + CTL/ATL

    Liked by 2 people

  2. nowafrank says:

    Hi Greg. I’ve been a long time follower of your blog. I too have been rowing for years on the erg and now OTW. I’ve been coached / trained by some of the best in the field. I took everything I learned and put it into a program that I used to pull a 6:44 at the 2015 CRASH-B. Putting me 10th in my age group. I’d like you to take a look at the training and see what you thing. I would love to get your opinion on it. Send me an email at Nowafrank@gmail.com and I can give you more information.


    Liked by 1 person

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