TRAINING FOR PAIN: A much-needed interval workout 😤

[@JonathanCrossley]

Very inspiring work! It’s making me want to stretch rest periods just a tad to open it up more on the intervals.

[@dadboddadvlog]

There's no right or wrong way to structure interval workouts, it just depends on what you're specifically looking to train. With shorter rest breaks, you're more so training the ability to recover faster, and slightly less so the ability to crank out big watts. If you're finding that you need more practice getting used to seeing low numbers on the erg, then I'd encourage slightly longer rest breaks. Get your mind used to going low and used to seeing fast splits, then as you build the power and fitness you can shorten up the rest periods again if you so choose.

[@turbokeene]

Excellent video. Your relaxed approach to narration is refreshing. I’ve now checked out the Pete plan as a result. My target is 6:29 (from 6:36 2k). At age 56, it’s definitely not easy 😂. Keep up the great work 💪

[@dadboddadvlog]

Thank you 🙏. The Pete Plan is fantastic; a great plan for rowers of all levels who are willing and able to put in the time/volume. Shooting for sub-6:30 at age 56 is impressive! Hopefully I can lay claim to that when I get there as well... Lots of good advice on the web on how to train for 2ks so I won't dive into that much here, except to say, what has helped me a ton mentally these last few months has been the idea of training specifically with the intent and goal of becoming more comfortable being uncomfortable, if that makes sense. Spend time at your target 2k splits, or even faster, via interval workouts like 8x500 or 4x1k. Make the goal of those sessions to MAKE IT HURT, and when it starts to really hurt, dig deep and search for more. You will get there!

[@ianbarnett6027]

Just observations Justin but as you are a data man its interesting to see your various training sessions. Quite an improvement timewise for the 8x500 on 25th December to 11th March yet your average HR only 1 beat higher ( 172 to 173 ) Although I realize so many factors can influence HR differences. Also noted that your average HR for your 1k effort a few days back was 156. Thought this may have been higher but you did mention that you were slightly tired before starting. What are your thoughts regarding SPM where you said you wanted to work on this in some sessions to get use to the feel of higher ratings. If one reduced the drag slightly on the machine surely the SPM would increase naturally or does it not work this way? Thanks.

[@dadboddadvlog]

Dropping the drag factor -- say, from ~130 down to 100-110 -- is a great way to train the body to get used to higher stroke rates, but that wouldn't be the optimal setting for most in a "race" situation. There's a sweet spot for everyone that balances resistance and stroke rate; the lower the drag/resistance, the higher a stroke rate you'd have to sustain for similar wattage/pace. Bottom line, you have to spend the time at higher rates in training to get comfortable with them, but in order to do that you need a solid aerobic base to be able to sustain it. I've mostly been focused on building my base over the last few months, and now I finally feel fit enough to push stroke rate a bit more.

[@Soaringsax]

Do you have any specific events or races as your training target, or just personal goals?

[@dadboddadvlog]

Given organized indoor rowing competitions are almost exclusively held in the winter, there are no official races I have in my sights any time soon, although I have thought about (depending on how my training goes over the next 3-4 months) giving the World Indoor Rowing Championships a shot next winter once I've turned 40 and bump up an age group. If that's not feasible (it is in Shanghai, after all, although I could try to compete virtually), then I'd likely look for a local competition or two to do. Other than that, I've got a set of goals across various times & distances that I'm looking to hit on my own.

[@eltgilmore]

​@@dadboddadvlogI think Shanghai is the location for OTW; I've heard rumors about indoor but have not seen an official announcement. Are you interested in online comps? There's one starting soon, and a big one in the summer.

[@dadboddadvlog]

Ah, indeed, Shanghai is for OTW worlds... looks like the 2025 WIRCH location won't be announced until ~June. I'd potentially be interested in online comps this spring/summer, just haven't found any so must be looking in the wrong places. If you could let me know the names I'll look them up; thanks!