What Training Have You Done Today???

[old] GeorgeD · Post by **[old] GeorgeD** » January 27th, 2005, 9:23 pm

John thats a nice workout with the progression from slower and longer pieces to the faster shorter ones - is this designed around a goal or is it to keep the interest up which sure can be a problem when you are doing the same sort of stuff all the time.<br /><br />regds George<br /><br />ps yes I understand that Rich would not want to be going flat out before Boston, still I guess I would maybe try this one at max and back off for the second - it would be helpful to have an idea of ones capabilities before Boston. I also I dont yet understand my own capabilities as well as he does his.

[old] John Rupp · Post by **[old] John Rupp** » January 27th, 2005, 9:33 pm

George,<br /><br />Yes designed around a goal, would like to trim my 10k one of these days. <br /><br />I was going an hour warmup then 40:00 for the session but feel a bit lacking of my endurance from last summer, so am entending this farther once a week, and have added the sprints at the end to keep in touch with 2k pace.<br /><br />Mostly I am still lacking in strength though, so am going to be working on this too.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 28th, 2005, 7:03 am

this am 06.30 hours;<br /><br />60 mins stepper at 215 watts, h/r at steady 110.<br /><br />3,300m at 2.07<br /><br />30 mins bike,<br /><br />6,700m at 2.07,<br /><br />76.3 kilos i can almost smell lwt <br /><br />

[old] ranger · Post by **[old] ranger** » January 28th, 2005, 7:19 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Jan 27 2005, 07:29 PM)</b></div></td></tr><tr><td class='quote'>I'm sure Rich wants to do his best when he competes, however that is not so easy, for anyone.<br /><br />There is a certain amount of pain involved, and going 100% in a race is entirely different than day to day training.<br /><br />This could very well be the reason for his picking lower stroke rates in the earlier events. They aren't as fast, but then they won't hurt as much either. <br /> </td></tr></table><br /><br /><br /> <br /><br />If you can't get through a little pain, you are in wrong sport, guys!<br /><br />In 2003, the difficulty in the WIRC qualifiers that made me cautious was that I had never rowed successfully as a lightweight. I had tried once (my USIRT trial in the fall) and failed.<br /><br />Now, the difficulties are (1) rowing at low drag and with a new technique and (2) not being fully prepared to race with this new technique.<br /><br />If I were fully trained to race and using my old stroke at high drag, I would just pull out the stops and row hard in Toronto and Elkhart, too, as in did in the fall of 2003.<br /><br />ranger

[old] ranger · Post by **[old] ranger** » January 28th, 2005, 7:21 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'> it would be helpful to have an idea of ones capabilities before Boston </td></tr></table><br /><br />George--<br /><br />Your workouts tell you almost _exactly_ what your capabilities are, at least they do in my case.

[old] ranger · Post by **[old] ranger** » January 28th, 2005, 8:34 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Your workouts tell you almost _exactly_ what your capabilities are, at least they do in my case. </td></tr></table><br /><br />Especially if predictions converge, as they usually do.<br /><br />Fully trained, for me, 8 x 500m (3:30 rest) is 2K - 3/4, 5K is 2K + 5/6, 3/4 x 2K is 2K + 4, 8K is 2K + 7, an hour is 2K + 10/11, and so forth.<br /><br />ranger

[old] Physicist · Post by **[old] Physicist** » January 28th, 2005, 10:09 am

But Ranger, have you not (repeatedly) insisted that you do not (and therefore we should all not) race our workouts?

[old] ranger · Post by **[old] ranger** » January 28th, 2005, 10:48 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Physicist @ Jan 28 2005, 09:09 AM)</b></div></td></tr><tr><td class='quote'>But Ranger, have you not (repeatedly) insisted that you do not (and therefore we should all not) race our workouts? <br /> </td></tr></table><br /><br />Sharpening workouts are the exception. They are usually done as hard as you can. <br /><br />In a yearly training cycle, you only need to be sharpening for a month or so, though, and even then, a lot of your rowing (and other work) in this time might be UT2 recovery work between hard bouts of intervals and pb distance attempts.<br /><br />ranger<br />

[old] Alan Maddocks · Post by **[old] Alan Maddocks** » January 28th, 2005, 11:46 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 28 2005, 09:48 AM)</b></div></td></tr><tr><td class='quote'><br />In a yearly training cycle, you only need to be sharpening for a month or so, though, and even then, a lot of your rowing (and other work) in this time might be UT2 recovery work between hard bouts of intervals and pb distance attempts.<br /><br />ranger <br /> </td></tr></table><br /><br />Classic Lydiard! Proved time & time again!!

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 28th, 2005, 3:02 pm

ranger,Jan 27 2005, 09:39 PM wrote:<br />
ps I look forward to the report on how your race goes this Sunday<br />
<br /><br />Yes, you would. As would others. <br /><br />But in terms of my training, this is a misplaced emphasis. At the moment, _I_ am much more interested whether I can get to 1:48 at @ 22 spm and 154 spm for two hours, something that is _very_ different from rowing a 2K. I am interested in establishing a new technical and physical/CV _foundation_ for my rowing (from now on, both on the erg and on the water).[ I am not at all fully trained up to row a 2K with my new stroke. ]
<br /><br />On Sunday in Toronto, I think I might be happy if I row my 2K at 6:36-6:40 at, say, 30 spm. This would be a solid AT row.<br /><br />The next Sunday in Elkark, I will try to lower that a notch to 6:28-6:32, say, at 32 spm. This would be more anaerobic.<br /><br />Then I will try to let out all of the stops in Boston and row at 34-36 spm--come what may.<br /><br />In Toronto or at Elkhart (WIRC qualifiers), I have to row 6:50 to qualify to get a plane ride to Boston/WIRC. <br /><br />In 2003, when I broke the 50s lwt world record, I rowed 6:36 in Toronto, 6:33 in Elkhart, and 6:30 in Boston. In the same year, I rowed 6:29 in my USIRT trial at the beginning of November, and then 6:28 at BIRC a couple of weeks later.<br /><br />ranger <br />
<br />

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 28th, 2005, 3:04 pm

Ranger,<br /> You say you are not ready to race with your new stroke.<br /><br /> Does this mean you'll be using your old stroke at Boston? Your new stroke as best you can? Or a hybrid between them?

[old] GeorgeD · Post by **[old] GeorgeD** » January 28th, 2005, 3:09 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 27 2005, 01:54 AM)</b></div></td></tr><tr><td class='quote'>Perhaps I am wrong, but like many here, George seems to be searching for some measure of my performance through the description of my workout. But training isn't racing. I am just working out. <br />ranger <br /> </td></tr></table><br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 28 2005)</b></div></td></tr><tr><td class='quote'>...Especially if predictions converge, as they usually do.<br /><br />Fully trained, for me, 8 x 500m (3:30 rest) is 2K - 3/4, 5K is 2K + 5/6, 3/4 x 2K is 2K + 4, 8K is 2K + 7, an hour is 2K + 10/11, and so forth<br /> </td></tr></table><br /><br />So we are NOT to look at the 'training' details you post as a measure of your performance, BUT it is a predictor of your performance - I must be missing something.<br /><br />I do agree with you on one thing tho Ranger, if one can put in 20 - 40k erging a day over 18+ months not to mention all the other aerobic work you do (I think the total is probably around 4-5 hours a day you said), and still not be in a position of being ready to race - then I certainly dont have what it takes..... that probably sums up most of us here I would think.<br /><br />regds George<br />

[old] GeorgeD · Post by **[old] GeorgeD** » January 28th, 2005, 3:16 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Rocket Roy @ Jan 29 2005, 08:04 AM)</b></div></td></tr><tr><td class='quote'>Ranger,<br /> You say you are not ready to race with your new stroke.<br /><br /> Does this mean you'll be using your old stroke at Boston? Your new stroke as best you can? Or a hybrid between them? <br /> </td></tr></table><br /><br />Roy I think most of us here are struggling with the fact that Ranger after erging probably 30 - 40k a day say 10 to 15 million meters on the NEW stroke - it is still not ready. But then what do we know about the mechanics of changing something as complicated as a rowing stroke from a high drag to a low - so I am thinking based on a recent post Ranger made it should be getting close in the next ranking year.<br /><br />George

[old] Coach Gus · Post by **[old] Coach Gus** » January 28th, 2005, 4:13 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(GeorgeD @ Jan 28 2005, 11:16 AM)</b></div></td></tr><tr><td class='quote'>Roy I think most of us here are struggling with the fact that Ranger after erging probably 30 - 40k a day say 10 to 15 million meters on the NEW stroke - it is still not ready. [right] <br /> </td></tr></table><br /><br />How many years and how many million of meters of rowing does it take for the new stroke to become your stroke?

[old] John Rupp · Post by **[old] John Rupp** » January 28th, 2005, 7:05 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 28 2005, 04:34 AM)</b></div></td></tr><tr><td class='quote'>Fully trained, for me, 8 x 500m (3:30 rest) is 2K - 3/4, 5K is 2K + 5/6, 3/4 x 2K is 2K + 4, 8K is 2K + 7, an hour is 2K + 10/11, and so forth. </td></tr></table><br />Nothing within 3-4 seconds of race pace.<br />