Ranger's training thread

[ranger]

You do not have the engine to go 16:30 for 5k on the erg. Why? Go back and read my long post from yesterday morning. It is no fault of yours.... Simply: You are too old.

Not if I can do a FM @ 1:48.

A FM at 1:48 predicts a 1:39 5K.

But then again, the 1:48 FM is still just an "if."

We'll know pretty soon, though.

I am now just doing "Steamroller" sessions, 1:46 @ 22 spm (13 SPI), with a FM, middlin' UT1 HR (155 bpm), working on relaxation and consistency.

When you are rowing at a high stroking power, the leverage has to be _very_ well-timed and secure on each stroke, as does the sequencing of muscle contractions and relaxations, or the rowing is just too taxing, especially over a long row.

Everything else is in place from a FM trial, though--fitness, endurance, technique, aerobic capacity, etc.

ranger

[Yankeerunner]

Oct 16, 2006: You'll soon see why. FM in 1:48, HM in 1:45--coming up soon, a product of this sort of training.

Nov 26, 2006: Before EIRC, I think I will hit many of my targets, as many as I have time to concentrate on and do: 8 x 500m @ 1:32; 4 x 1K @ 1:35; 4 x 2K @ 1:38; 5K @ 1:39; 6K @ 1:40; 10K @ 1:42; 17K for 60min; HM @ 1:45; FM @ 1:48; etc. What targets I don't hit before EIRC, I will hit between EIRC and WIRC.

Feb 20, 2007: Once I use my new stroke at all of the distances and am ready to race a 2K again, my racing will be consistent again--and quite a bit faster. I am just at stage 1 (stroking power and technique) in my training. Stage 2 (distance racing) coming up: FM 1:48 --snip--


March 2, 2007: FM, 1:48 @ 20 spm, I think, is in the bag. Just a matter of time (a month or so?), a little more training to get used to the distance.

March 21, 2007: First race, really, is a FM, in about three weeks or so.

March 29, 2007: I am doing a FM @ 1:48 in a month or so.

June 9, 2007: What seems to be in order now, at least occasionally, are FM rows, 1:47 @ 28 spm (10MPS), 95 df.

August 20, 2007: How about a FM, 1:48 @ 20 spm? Coming up!

September 19, 2007: Eventually, I will do a FM, 1:48 @ 19 spm.

November 26, 2007: Before long, I'll be doing a FM 1:48 @ 20 spm (14 SPI).

February 10, 2008: I will also get a lwt FM done this winter.

April 5, 2008: I am doing a FM trial at the end of the month. I'll do my FM trial at 22 spm.

April 30, 2008: As I train for a FM, 1:45 @ 22 spm, I will indeed step on those stones-- repeatedly. I thought I was only going to pull a FM @ 1:48. Now that 1:45 has become possible, the intermediate goals don't have to be races.

May 7, 2008: This month I will take a slap at the FM and 60min WRs for the 50s hwts.

December 20, 2008: I think I will pull a FM, 1:48 @ 24 spm (12 SPI), before New Years.

April 6, 2009: At the end of the month, I am going to try a FM, 1:48 @ 22 spm.

Dec 18, 2009: I'm lovin' 1:46 @ 26 spm, HR in and around 160 bpm. Relaxing stuff. Before this winter rowing season is done, I think I'll do it for a FM.

Dec 27, 2009: I'll race a FM over the next couple of weeks, before I go back to teaching on January 7th.

Feb 11, 2010: That means that within the month, I will row a FM @ 1:45 and 60min at 1:40.

March 24, 2010: To start off, I think I'll do a FM at 1:48.

March 30, 2010: Before the end of the month, I will do all of the races, from 500m to FM--all as a lwt. I will do them IND_V and enter them in the 50s lwt rankings.

April 17, 2010: I am prepared for distance trials, so the result should much more impressive, hopefully in line with my 2K goal: 6:16.

May 7, 2010: Distance trials are coming soon. They will tell the story.

May 15, 2010: A nice summer goal from now until September would be to keep pushing up my pre-dawn meters on the erg until I get to that FM, 1:45 @ 27 spm--just naturally.

June 12, 2010: Over the next three months, I need to work my rowing, 1:48 @ 25 spm (11 SPI), into a FM, settling and stabilizing my heart rate at lower and lower levels, as I "groove" to the cadence.

July 14, 2010: I'll need to do a FM, 1:48 @ 22 spm (12.5 SPI). To do this, I will have to keep my HR below 155 bpm/75% HRR.

July 14, 2010: But when I get the FM done, 1:48 @ 22 spm, then we'll know. --snip--We'll know the answer by September 1st.

July 28, 2010: I have never hit the wall rowing a FM. I don't even have to drink water along the way. You just pick a pace; hold it, and row.

Nov 9, 2010: Haven't done the FM yet, but I now row 1:48 at a low UT1, FM, heart rate, and so it I can do it whenever I bear down and give it a go --snip--

Jan 21, 2011: A nice time to do a FM trial might be next week, right after I turn 60, so I can challenge Osterling's 60s hwt WR.

Feb 15, 2011: I'll test these things pretty soon, when I do my first FM trial this spring, rowing well (13 SPI) at low drag (119 df.) with my improved technique.

[Byron Drachman]

STILL...NO sign of land. How long is it?

[JimR]

STILL...NO sign of land. How long is it?

More importantly ... what if we fall over the edge?!

JimR

[ranger]

Mike VB--

You could also do 1:39 for 5K if you could row a FM @ 1:48.

The problem is, if you are only going to pull 9 SPI, you have to rate over 31 spm for two and half hours to get this done, and even so, at a pretty low ratio (2-to-1?).

That's a tough row to hoe.

I will row a FM, 1:48 @ 22 spm (12.5 SPI) in a 3.6-to-1 ratio.

119 df.

As you know, in rowing, effectiveness and efficiency make a big difference.

Achievement in rowing is not just a reflex of fitness.

ranger

[Bob S.]

STILL...NO sign of land. How long is it?

More importantly ... what if we fall over the edge?!

JimR

I think that most of us that read this thread have gone over the edge already.

Bob S.

[ginster]

...I check the catch by putting my knees in my armpits...

you what?

...and sitting up tall...

please can you post a picture of this, as I defy anyone to put their knees in their armpits and sit up tall... why the f**k you'd want to is also completely beyond me.

bump - request for photo still stands...

[mikvan52]

ranger:

PLEASE DON'T POST THIS FOR THE 500TH TIME.

I will row a FM, 1:48 @ 22 spm (12.5 SPI) in a 3.6-to-1 ratio.

When you get home in the afternoon, engage in something more productive than reposting stuff you've posted over and over again through the years.
You are not interesting when you do this.
Can't you come up with something newly bizarre and untrue?

Where's that imagination you used to have when you were younger?
"Sprack-back"... that was a good one!
"Rhythmic gesturing"... excellent ranger vintage statement.

Are you running out of steam in your declining years?

We know you'll never do this stuff... but, for our amusement, keep the claims fresh.

Why don't you say something like...hmmmm..... Oh, yes: "The Danish Lwt squad has invited me to join their training camp to train for their lwt straight four for the London Olympics. I'm emigrating next week."

Remember now: Keep the tempo and content of your lies fresh and zesty! Training to lie well is demanding but rewarding. You will get many, many irate responses if you follow my simple advice.

Happy trolling!

[Byron Drachman]

Where's that imagination you used to have when you were younger?
"Sprack-back"... that was a good one!
"Rhythmic gesturing"... excellent ranger vintage statement.

Hi Mike,
Good point. Don't forget about the separated levers. The Sprack-back was one of my favorites too:



The correct Sprack-back is demonstrated by these two disciples of our intrepid hero:



While we are indulging in nostalgia, do you remember this interview?

[mikvan52]

Byron,
You rock!

That one has to be on the all-time, golden-oldie, hit-parade!
Note ranger's use of the inimitable praying mantis grip in the photo!
THERE'S NEVER BEEN ONE BETTER! What a stroke!!

"try - try - try to understand... He's a mantis man"
With apologies to Heart!

[jlawson58]

OMG those are TOO funny !

The last one with the interview literally had me laughing until I hurt

[jliddil]

STILL...NO sign of land. How long is it?

That's a rather personal question isn't it?

[Gus]

Frickin' hilarious Byron!!!!!

This is a perfect example of why this thread has to keep going and going and going. Even Citroen agrees it's good to feed the troll.

[ranger]

What pace you are doing, just naturally, when you are putzing along at 22 spm, steady state, in a 4-to-1 ratio, with a middlin' UT1 HR, for a couple of hours, like a marathon runner going for a LSD 20-mile Sunday run through the woods, or a biker for a leisurely 40-mile ride through the mountains, says everything anyone needs to know about your rowing to judge how good you are OTErg at all distances.

In this sort of rowing, you show how effective and efficient you are mechanically and technically relative to your aerobic capacity and endurance; and it is largely this that determines what you can do for 2K, as long as you prepare for it responsibly.

Leisurely FM rowing of this sort is done at 2K + 14.

So, if you can row a FM, 1:48 @ 22 spm, all you need to do is prepare to race and you'll pull a 1:34/6:16 2K.

No 60s lwt has ever done a FM much faster than 2:00 pace, a dozen seconds per 500m slower.

1:48 @ 22 spm is 12.5 SPI.

2:00 @ 22 spm is 9 SPI.

1:48 is Rob Slocum's long-standing 50s hwt FM WR.

Rowing is all about natural stroking power, what kind of work you get done on each stroke, just naturally.

For the most part, those the same age and weight race a 2K at the same rate.

The rower that gets the most work done on each stroke wins.

ranger

[ranger]

BTW, who is the "Sprack-back" named after, and what is the status of that person in rowing--locally, nationally, internationally, and in the history of the sport?

ranger