Can anyone provide some guidelines for how much rest I should have between work sets on the water? Is this best determined by heart rate, or are there guidelines for work to rest ratio when training aerobic, aerobic power, anaerobic? Pointers to good resources are also welcome...
I have some notes from a class that indicate a 1:5 work to rest ratio when training anaerobic at full intensity. Can that be right!?!
For example, if working on a series of sprints at 100% intensity, 90 seconds each, how much time should I take in between to recover if I do very easy paddling in between, or if I stop and rest entirely?
If Alan C is out there, this one sounds right up his alley for an answer!
Thanks,
V
Submitted by valerie on Fri, 08/24/2007 - 11:42am
There's a workout somewhere out there named after some Japanese guy that goes: 20 seconds at 100%, then 10 seconds rest, then repeat 'til you keel over. That's more like a 1:0.5 ratio...
I tried it once and I would recommend staying away from it because it's too hard. My motto is: "Nothing difficult is ever worth doing."
#1 Fri, 08/24/2007 - 1:34pm
Valerie, Your question as almost like "which canoe is best" and the answer is "it depends". But this might help. Go to the web-site time-to-run.com and go to "understanding intervals". Whether you're swimming, running or paddling the principals are the same. The short answer is, when you're training you rarely rest longer than 1:1. If your interval takes one minute, then one minute rest is too long unless it's high quality sprints or tapering for a big meet. If you paddle quarter mile sprints in the Ala Wai at 2:30, then leaving every 3 minutes for 10 intervals will be a great work out. Even better is to use a heart rate monitor. Take 220 minus your age, say 40, so 180 is 100%. Set your beeper to 90% or 162 bpm and try to set it off in your interval. Then rest until you get to 70%, or 126 bpm, and go again. This is the most efficient way to train, but it's hard for a coach to manage a group practice in this manner. Remember the longer the race - the shorter the interval. Have fun.
#2 Fri, 08/24/2007 - 2:10pm
Tabata...that crazy japanese guy.
#3 Fri, 08/24/2007 - 2:16pm
Yeah that japanese guy had some pretty impressive data to back up his theory. I forget where I saw the article but it was a good one.
#4 Fri, 08/24/2007 - 2:27pm
"Remember the longer the race - the shorter the interval."
is this right ? I always thought that for longer duration races, long-intervals will benefit you more.
#5 Fri, 08/24/2007 - 2:55pm
Just to clarify the definitions. The longer the event, the longer the exertion time and the shorter the rest time. I'm using "interval" as the rest period. If you're training for a 1500 meter swim, and your swimming interval is 1:20 for 100 meters, then leaving every 1:30 X 15 is an great workout.
#6 Fri, 08/24/2007 - 3:16pm
Valerie, go to AlanC's blog there is heaps of info you want.
http://eascoaching.blogspot.com/
You owe me one now Al ... hahaa
Cheers Rambo
#7 Fri, 08/24/2007 - 5:36pm
it all depends on your perceived exertion or your max heart rate. as long as your heart rate is in an anaerobic zone or near its max, you're building this fast twitch endurance. how much time you rest is up to you and your ability. go with whats comfortable then shorten the rest period over time. don't try to train too hard too fast or you'll risk injury or burn out. keep pushing your lactate thresh hold so your body can work more efficiently with less oxygen during sprints. the longer the race, the longer the yardage/mileage in the interval of your workout. take swimming for example, when training to win the waikiki roughwater or 2008 bejing olympics open water you wont see john flanagan (our hawaii hopeful) doing a million 50meter sprint intervals. instead he's doing 200's, 400's, 800's, and up. but its entirely up to you because everyones body and abilities are different so what works for one individual might not work for another. plenty of info. online, google!
#8 Fri, 08/24/2007 - 6:30pm
" Lactate Threshold Training" by Peter Jansen is a good book about this, though a little difficult to understand, as it was originally written in Dutch. AlanC or Rambo could probably direct you to other sources explaining this principle.Keep Paddling, Jim.
#9 Sat, 08/25/2007 - 3:41am
Hi all,
Here is a table as a reference that will help http://www.sport-fitness-advisor.com/intervaltraining.html
As in the table it depends on the interval work period and what energy system is used. In general the ratio range is from 1-1.5 for Work to Rest.
In my experience, what I find works best for long intervals like 1/2 mile to 1 mile intervals is 1:1 work:rest with the rest being active recovery at about 50%-70% (again this will depend on your fitness) of the work effort
#10 Sat, 08/25/2007 - 7:17am
If you are a Masters Paddler, this is probably the best site i know specifically designed for the Master athlete. There is a wealth of info on this site if you look
http://home.hia.no/~stephens/
Cheers Rambo
#11 Sat, 08/25/2007 - 2:14pm
Awesome resources all around, thanks for the input everyone.
#12 Mon, 08/27/2007 - 7:47pm