Ranger's training thread

[lancs]

My top-end UT2 is now 1:49 @ 22 spm.

That predicts a 1:34/6:16 2K.

Sure, after I get warmed up tomorrow, I should be able to slow down and ease up a bit and get you a screen shot of 10K at top=end UT2, steady state.

Excellent.

So if I check in this time tomorrow, there'll be a screen shot of a 10k from you with a pace of 1:49 on it?

Do you think the plain fact that you cannot do a 10k at 1:49 might stop you doing this?

[Steve G]

Did you go faster than 7:02.3 anytime this year?

Racing is redundant and irrelevant.

In this sport, it's your training that counts, as I have demonstrated in the past, and will demonstrate in the future.

Your racing just reflects your training.

I was four seconds under the 50s lwt WR in my first race.

ranger

Racing is the end game of training, without it what is the point, you aint doing it for fitness? !
It's you who states you will be racing a marathon, but where ? In your basement perhaps, no spectators, weigh in etc, meaningless!
Stop living in the past Rich

[mrfit]

Sure, after I get warmed up tomorrow, I should be able to slow down and ease up a bit and get you a screen shot of 10K at top=end UT2, steady state.

I'll see what I can do.

ranger

Can I have a screenshot too? or Carl, PM me the one you get or maybe post it here?

[whp4]

Did you go faster than 7:02.3 anytime this year?

Your racing just reflects your training.

Well, that was a real "bang up" job you did on the training this year! a 7 OTE and an 8 OTW

I was four seconds under the 50s lwt WR in my first race.

Yes, and that might be more impressive if you had been rowing as a 50s lwt, but you weren't, and you've never been as fast since. Millions of meters and years of learning how to row, and you've only gotten slower.

[Carl Watts]

Ok I see your fundamental problem, with the emphasis on mental.

You think your a 6:16 erger so everything your posting here is based around that.

Reality check. Your a 7:04 erger so your UT2 by your calculation would be 2:01 for a 2K distance rowing at a CONSTANT pace and CONSTANT rating without breaks. You have to specify a distance because of cardiac drift. You must be able to see from the results on your PM, that the longer the row the higher your average HR will go ? if you tried the same pace and same rating over 10Km your average HR will increase by a few BPM and probably go to a UT1 row for you.

You have a very bad habit of posting incomplete data, not only that the figures you use are wrong to start with so it's a complete waste of time. No wonder there are no screen shots or IND_V results from you because the numbers you come up with get lost in translation to what you actually have on the Performance Monitor.

[Mike Caviston]

So, how are you doing OTW, Byron?

Answer: A lot better than you.

The way to tell whether you are getting it right is to check how fast you are going.

Another way to tell is to check if you are actually above the surface of the water.



Key Ranger statistics:

Number of OTW races completed while still in the boat: zero.

Number of 60-year-olds (either weight class) beaten in competition: zero.

Lifetime DNS, DNF or DFL races: well into double figures.

[Citroen]

Lifetime DNS, DNF or DFL races: well into double figures.

I don't think the count for DFL is that high, his massive numbers for DNS and DNF trump DFL.

[ranger]

It is getting ahead of myself by quite bit, but after warming up, I did race pace and rate for most of the morning in my erg session.

Yea.

At 120 df., 1:34 @ 35 spm (12 SPI) now feels as smooth and natural as can be.

_Very_ short drive time, not more than .5 seconds.

2.5-to-1 ratio

I am now getting great length (the front of my seat isn't even six inches from front stops) and keeping my hips firmly forward in the middle of the drive when I finish my legs with my hams and glutes, all sorts of easy power.

Since no technical problems remain, I can now start mixing in some race pace work of this sort, I think, on a regular basis.

For me, the first task with this sort of rowing is always 20 x 500m at race pace and rate.

So I will try to work up to that.

Then I will need to stretch some of those 500s out to 1Ks and beyond.

ranger

[ranger]

You think your a 6:16 erger so everything your posting here is based around that

Sure, I am posting what I am doing, just like everyone else.

What I am doing is training my self to be a 6:16 erger.

So far so good.

I am rowing right on my targets.

35 spm is just a normal 2K rate for an old lightweight like me.

That's pretty much what people like Mike VB, Rocket Roy, and the Viking rate for 2K.

Then how fast you go just depends on much work you get done, just stroking naturally, on each stroke.

I'll now pull 12 SPI for 2K, as I did in my last sub-6:30 2K at Baltimore in 2006, but now at 120 df., rowing well, fully prepared, rather than at high drag, rowing badly, unprepared.

Technically, I am now _much_ more efficient than I was when I pulled 12 SPI for 2K in 2006, and so, with some good race preparation, I will be able to raise the rate from 32 spm to 35 spm, holding my effectiveness (12 SPI) steady.

The major improvements in efficiency have been in quickness, length, leveraging, sequencing, recoveries, slide control, and ratio.

I now row at a much lower drag and so am much quicker with my leveraging.

I now get much more length.

I now do much more of the work with my legs, leveraging off my heels with my hams and gluts in the middle of the drive.

I now relax my shoulders and core when I drive with my quads, hams, and glutes with and keep my shoulders relaxed when I engage my core, swing my back, and drive with my calves.

I am now much quicker out of the finish back into prep position.

Being back into prep position more quickly, my slide control going into the catch is much better.

And given the lower drag, I now have a much shorter drive time and so row with a much higher ratio.

My fitness is pretty much the same as it has been for a decade, although, sure, because of aging, I have probably lost a bit of aerobic capacity since 2006, not that much, though, I think.

My maxHR is still in and around 190 bpm.

My resting HR is 40 bpm.

My strength, quickness, flexibility, etc., are pretty much the same.

My weight is pretty much the same.

ranger

[mrfit]

Second to the last post on this page is your report on the drag factor at Baltimore.

http://concept2.co.uk/forum/viewtopic.p ... 01#p184501

I never really heard why you once reported this at 133df and now state it was something like 200.

[PaulH]

Thanks for that link, mrfit - I was (blissfully) unaware of that thread, but a quick flick through shows what I expected - pick a random ranger post out of that thread and this and I wouldn't be able to tell the difference.

[ranger]

Carl--

If you pull 12 SPI, just stroking naturally, or even a little lightly, as I do, 2:00 pace is 16 spm.

But for most lightweights like me, top end UT2 is 22 spm, perhaps even 23 spm or 24 spm.

12 SPI @ 22 spm is 1:50 pace.

With a low to middlin' UT1 HR, I'll pull a FM, 1:48 @ 23 spm (12 SPI).

I pull your 2K pb pace (1:45) at 25 spm and a top end UT1 HR.

When I am fully prepared for it, I will race a 2K at 35 spm.

In terms of pace, TR is UT1 - 10.

ranger

[JimR]

It is getting ahead of myself by quite bit, but after warming up, I did race pace and rate for most of the morning in my erg session.

Assuming the above statement means you were doing paces and rates that would lead to a 6:16 2K how do you explain that you are not able to do any of your "predictive workouts" ... which means you are not a 6:16 2k erger?

I know you believe you will eventually be able to do these workouts but since you claim your fitness is maximal the only thing missing (according to your theory) is your ability to maintain the technical aspects of the stroke(s). Most other people would describe the inability to maintain their stroke in a workout as going to fast (fly and die).

JimR

[ranger]

Most 60s lwts do 1:34 @ 45 spm (9.5 SPI), not 1:34 @ 35 spm (12 SPI).

So there's the problem.

Stroking power.

ranger

[ranger]

Most other people would describe the inability to maintain their stroke in a workout as going to fast (fly and die)

Sure.

If you don't work on upgrading your technical effectiveness and efficiency, this is the inevitable result.

If you just work on your fitness, failure is, necessarily, a failure of fitness.

Then again, just working on your fitness, when your fitness is declining, and neglecting your technique, when you row badly, is just dumb.

So, the punishment fits the crime.

ranger