Training proposal?? - 13:51 09 Feb 05As some of you know i train with the London skaters Speed team, and we have a qasi-training plan which i am going to try and do at elvetham heath.
Sunday Where: Hyde Park, the beach. Map: http://tinyurl.com/4th62 When: 09.00am What: 10 x 500m sprints, 80% effort (not heart rate), 3 minutes rest in between each interval.
Normally every Sunday, generally for some interval training as above.
Tuesdays Where: Elevtham Heath. PM for details, and to confirm if coming in case I decide to do something else that evening. When: 20.00 What: 3km intervals, 100% effort, 3 minutes rest in between each interval, this is tough.
Wednesdays Where: Elevtham Heath. PM for details, and to confirm if coming in case I decide to do something else that evening. When: 19.00 What: 20km long slow skate, easy workout, focus on technique, then off to Hart Leisure centre.
Thursdays Where: Elevtham Heath. PM for details, and to confirm if coming in case I decide to do something else that evening. When: 20.00 What: Ladder drill.
Training Info and Safety Training is all about a bunch of us getting together and training with each other to help motivation. There's no need to:
Feel you have to take part.
Do the full training session.
Do the full intensity.
If the training doesn't meet with your own particular purpose/goals, then don't do it, do something that's effective for you. If you aren't fit/used to the particular intensity there's no shame at all in doing either less repetitions and/or a lower intensity. Quite a few people regularly sit out some intervals and or take it much easier. No worries with backing it off to make sure you stay within your own abilities and comfort zone - listen to your body.
We're supposed to be about fun and better quality of life at least as much or more than pure performance, so lets do stuff to keep enjoying ourselves and avoid getting injured.
When skating fast, please be very aware of pedestrians and other traffic. You're responsible for how you skate so make sure you skate within your own ability to stop - it's always better to avoid having an accident and instead train harder another day. Also when doing intervals please ensure you can stop before skaters in front of you.
Post edited by: Ruff, at: 2005/02/09 13:52
Post edited by: Ruff, at: 2005/02/09 13:53
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dogsbody
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Re:Training proposal?? - 14:13 09 Feb 05Oooo, I like the idea of going to Elevtham at 19:00 on Wednesdays before Fleet!
The rest looks a bit intesive to me!
What are Ladder Drills?? Hmmmmm, new LCD screen for £150 or new PC (inc LCD) for £250, hardware is so cheap! - Twitter Status
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Drakey
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Re:Training proposal?? - 23:34 09 Feb 05Looks like a decent system, might not make all of them, but certainly will give it a go! Ruff keep me informed when you next go out.
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lemming
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Re:Training proposal?? - 07:09 10 Feb 05Ruff - as we discussed I'll do my best to get to everything I can. This looks like a great idea and also SO much easier than getting to London all the time.! Skate Monkey !
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Ruff
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Re:Training proposal?? - 12:49 10 Feb 05I think that i will start this system formally form thisd sunday, today and the weekend is out for me as i have my godson (future british olympic skate champion) coming over to stay and i won't be let out on my skates in the evenings.
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Farhana
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Re:Training proposal?? - 14:18 10 Feb 05Ladder Drill are essentially sprints over various distances usually in the format of : 100m > 200m > 300m > 500m > 300m > 200m > 100m > 1000m.
with usually 30 seconds of rests in between each sprints.
(Ruff- Please corrcet me if i got it wrong. )
I have never done any of these before so I'm interested in giving it a try.
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dogsbody
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Re:Training proposal?? - 14:55 10 Feb 05Ooooo, interesting, worth a go Hmmmmm, new LCD screen for £150 or new PC (inc LCD) for £250, hardware is so cheap! - Twitter Status
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lemming
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Re:Training proposal?? - 17:06 10 Feb 05I used to do a Russian Ladder when swimming training. It's slightly different but may be worth a go...
Basically you set a maximum distance - for clarity let's say the max is 8 lengths. then you'd do 8 * 1 lengths with 10 seconds rest after each 4 * 2 lengths with 20 seconds rest after each 2 * 4 lengths with 30 seconds rest after each 1 * 8 lengths with 1 minutes rest 2 * 4 lengths with 30 seconds rest after each 4 * 2 lengths with 20 seconds rest after each 8 * 1 lengths with 10 seconds rest after each
That really hurt and now I can just about manage a ladder to 4. I remember the days of doing 16s, but they're long gone now...! Skate Monkey !
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Ruff
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Re:Training proposal?? - 13:39 11 Feb 05Ladders are designed depending on the individual and the objective you are looking for. I want to get fitter and improve my anaerobic capacity and the ladders i will be doing are:
100m, 50secs rest 200m, 100secs rest 300m, 150secs rest 500m, 250secs rest 300m, 150secs rest 200m, 100secs rest 100m, 50secs rest 200m, 100secs rest 300m, 150secs rest 500m, 250secs rest 1000m. Collapse in heap and wonder where all the worlds oxygen went
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