As the season for Hawaii's OC1 rolls in, what is the one workout that you know you need to do, but dread doing it? What is the one workout that you can't wait to get in the water to do?
Submitted by kicbacmaui on Fri, 12/19/2008 - 1:35pm
As the season for Hawaii's OC1 rolls in, what is the one workout that you know you need to do, but dread doing it? What is the one workout that you can't wait to get in the water to do?
Submitted by kicbacmaui on Fri, 12/19/2008 - 1:35pm
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Intervals, but they're tolerable if you're doing them with someone else. Misery loves company.
#1 Fri, 12/19/2008 - 2:06pm
Theres no substitute for intervals , I only do them twice a week because of the intensity . Weekends are for either racing or distance workouts .
My favorite workouts are the long ones out on the ocean with good friends.
#2 Sat, 12/20/2008 - 2:07am
O.K. Fuze,
You are already in good shape : 0 ... Would you now PLEASE change out that picture ? !
Aloha,
pog
#3 Sat, 12/20/2008 - 8:15am
fuze has shown us his real side, not that there's anything wrong with that.
#4 Sat, 12/20/2008 - 8:21am
++ on the intervals.
Recently, I started doing a crossfit workout that I found really boosted my energy and stamina. Basically, a tabata style workout regimen. Look up "fight gone bad tabata" on YT or google for some info. Good stuff!
#5 Sat, 12/20/2008 - 10:59am
Any downwind run ...... it has it all and your surfing skills improve as well.
All scheduled training is put on hold in favor of a "Run"
Rambo
#6 Sat, 12/20/2008 - 11:11am
Must admit, Rambo, your downwind runs when I was on holidays at Mooloolaba were my favorite. Our canoe club handicap race is good fun, timed off your best time over the out and back 6.8km course on the river, handicapped so it is a mad dash at the end to see who wins. Usually knackered by the end because it is basically flat out all the way.
#7 Sat, 12/20/2008 - 11:46am
Fight gone bad alone is pretty f'd up, but the tabata take on it will break you down to your core. Try doing 30 power clings with light wieght like 95 pounds or less, followed by 30 pull ups and then an 800 meter run... 5 rounds for time. It's a beast, but it'll improve your explosiveness, strength and endurance... this is the one I hate. The one I like is short like 4 minutes, 30 power cleans with 145 pounds for time. It gets the heart racing like no other.
#8 Sat, 12/20/2008 - 2:56pm
We had a guy in our club that was okay for short bursts of speed, but our races were all longer. I made a "pyramid" that was only one sided, so I called it a "cliff" instead. It was intervals with 1 minute easy paddling in between. The intervals went 1 minute at 100%, 1 minute easy, 2 minutes at 100%, 1 minute easy, 3 minutes at 100%, 1 minute easy - right up to 9 minutes.
The whole piece lasts 53 minutes, of which 45 minutes were at 100% effort. The focus was to not blow yourself up in the first couple pieces, and be strong as the intervals got longer. I'd always make the boats even, or slow one of them down (I have several different "speed-sucking devices I use), and have the boats use the minute easy to get back together again.
Works like a hot damn! He's not with the club anymore. But we still use it
#9 Sat, 12/20/2008 - 5:14pm
Whoa! A total of 45:00 @ 100% in one workout. I think I'll pass on on this one.
#10 Sat, 12/20/2008 - 6:29pm
Hmmm 3 minutes at 100%? I don't think you can go 100% for 3 minutes. If you are, its not 100%.
Man reading these posts makes me realize how out of shape I am. Geez.
I've been doing p90x. Its worth checking out. Good stuff, movements are great.
poopie
#11 Sat, 12/20/2008 - 7:23pm
"it’ll improve your explosiveness, strength and endurance…"
all at the same time...i'm sold!
#12 Sat, 12/20/2008 - 8:13pm
I take it that 100% is relative to the duration. A sprinter doing 100m in 9 seconds and a miler doing 3:50 are both putting out 100%. The sprinter is obviously putting out more watts per second. Its the max you can sustain for the interval.
#13 Sun, 12/21/2008 - 5:39am
You're exactly right, Jibofo. It's all relative to the length of the piece, but the expectation is still 100% (max effort) for the duration of whatever interval you're in.
The example I used is a guy that used to blow himself up completely in the beginning of a race, and be dead weight for the remainder. This makes you think about your maximum sustainable speed, and forces you to figure it out for each of the intervals.
#14 Sun, 12/21/2008 - 6:59am
It's all aerobic base building right now for me.
Then again... I don't live in HI.
#15 Sun, 12/21/2008 - 11:09am
all these hard core people, am i the only one who eats and drinks too much over the holidays?? the most dreaded work outs are the ones just after the holidays, too much cheer between x-mas and new years makes those first workouts after jan 1st the hardest.
#16 Sun, 12/21/2008 - 11:15am
really looking forward to doing Barton's Group "B" workout. Sends shivers down my spine and gets me all giddy!
#17 Sun, 12/21/2008 - 12:42pm
There was an interesting comment from one of the Kenian runners after the Honolulu marathon:
" Usually I do not push myself, but today, due to the conditions - heavy rain - I had to push myself. "
'Pushing' probably means to run at his anaerobic threshold. Usually he runs his races without doing that.
Being fast without paddling at the threshold, iow effectiveness.
This raises a question for me:
where do you spend your energy ?
Do you force an extra effort when you are 'bow up/uphill' to avoid the hull speed to drop = keep hull speed up at all cost
or
do you let the wave go and wait for the boat to level out before you are agressive again = hull speed drops, but less energy spent
or
do you avoid big swings in boat trim all together by following the small bumps most of the time = rather constant hull speed with less peaks ?
#18 Sun, 12/21/2008 - 3:12pm
I think the good guys have fewer times when they go "bow up" or fall off a wave. This is what you're trying to avoid, I think, but once you start falling off, fighting it is wasteful. Watch those super aito videos, those guys are so strong they almost never lose momentum, they never go bow up.
#19 Sun, 12/21/2008 - 3:21pm
Passed on from a very wise paddler:
If you miss/fall off a wave, don't stress, there will be another one coming right behind.
#20 Sun, 12/21/2008 - 3:24pm
It's the number 1 rule of downwind paddling/surfing ...
Maintain Momentum .... at all cost.
Wise paddlers don't look behind ... they chase what's in front.
Cheers Rambo
#21 Sun, 12/21/2008 - 4:40pm
...and for the mere mortals who'll inevtibaly lose momentum, don't fight it when it starts happening.
#22 Sun, 12/21/2008 - 4:44pm
In cycling they get up out of their seats to apply more energy on a climb.
It could be more effective to fight through the stall, as Rambo says at all cost, and not wait for the next wave.
Checking avarage speed with a Garmin once, I was surprised how difficult it was to match flat water average speed. Conditions were sloppy and side-on, not a surf run, but still there were the occasional bumps.
I am still undecided: in case you fall off your wave, expend energy at all cost to get going again or preserve energy waiting for the next bump. Both opinions make sense.
Does anybody have a good idea/opinion what may be the single key difference ( experience, balance ...timing of stroke ? ) between good and average ?
Jim, you are right, it is beautiful to watch.
Karel Sr. told me that Jr surfs most of the time when he does a channel crossing, expending much less energy than others.
The key difference that Sr meant to observe was that Jr never paddles on the wrong side, iow boat goes right/paddles on left, boat left/ paddles on right.
Jr says that he scans the water about 50 yrds ahead.
#23 Sun, 12/21/2008 - 9:10pm
All will be revealed on the 27th January when i post the video of Jnr from the wide angle GoPro and the Jet Ski Cam. Providing we have bumps that is. ...... of course we will "the Fremantle Doctor" never fails to blow.
Rambo
#24 Sun, 12/21/2008 - 10:33pm
I'm not saying stop paddling completely, eck. Just don't spazz out when you're falling off the back. Like Rambo said, maintaining momentum is essential. I live in Washington, and I've been in a couple races w/ short surfing sections, and even w/ my very limited surfing ability, I always pass people on these sections who are often much better athletes than I am. My advice is for novices, and in the surf the first thing you have to learn is when to hammer and when to relax.
#25 Mon, 12/22/2008 - 5:41am
Building base is by far the slowest, most boring workout I don't look forward to, but a solid base sets your highs, higher.
Best: downwinder's. What can beat that?
For me it all comes down to periodization. Time & place for all forms of training. Unfortunately, at least in US, the 6-man season is summer, 9-man season late summer/Fall, 1-man season Winter...so there isn't really much time to do "real" periodization as done in cycling (ie: Base, Build, Peak, Rest) so I guess it all comes down to individual race periods you want to excel at.
Or, f'get all about that seriousness and just go out with freinds and have fun.
#26 Wed, 12/24/2008 - 12:57am
Intervals are just so much fun.... Base building is also important especially to avoid injuries. But at some point you just gotta work at race pace or higher for varied segments.
Another great little piece is to do starts. I used this in sprint training last year. Some were only 6 strokes with 10 sec rest. repeated 6 -10 times Up to 20 strokes with 30 sec rest. There was always 10-15 min warm up and 20 min cool down.
It helped to catch waves later in the season as starting from a dead stop and getting the boat up and running is what you basically do once you lost a wave...
enjoy.
#27 Tue, 12/23/2008 - 8:33am
hummm intervals = very funnnn
#28 Tue, 12/23/2008 - 12:52pm
go to Mindy's blog and you can hear Jr. talk about sitting around for 5-10 strokes when "bow-up" on the back side rather then wasting energy on the chase. Obviously Jr. will do that less then us mere mortals, but it seems like a good strategy.
Maintaining momentum at all cost should be done once you're on the bump because it's easier to push the cart when it moves. Wasting energy going uphill on a downhill is a lot harder. Let the next bump help you push your cart.
#29 Tue, 12/23/2008 - 4:11pm