Ranger's training thread

[ranger]

off-topic

[ranger]

Important day in my training.

As I thought it might, during my "Steamrollering" today, my HR fell 10 bpm to 145 bpm, UT2, without any change in pace, rate, etc.

Ideal!

Now, it will _really_ be easy to stretch this rowing to 40K and beyond.

UT2 is _very_ comfortable effort, 70% HRR.

When I trained for running marathons from when I was 20 years old to when I was 45 years old, my HR used to ride along at 145 bpm.

So UT2 is a _very_ recognizable level of effort for me.

Enjoyable stuff.

My stroke iss _really_ getting sweet.

I am getting more and more easy power through my heels with my hams and gluts.

The low drag (119 df.) really helps.

Working against low drag, your legs can get faster and faster without undue stress.

Back in 2002-2003, when I rowed poorly (10 SPI) at max drag (200+ df.), I couldn't row 1:48 @ 22 spm with a steady state HR.

When I rowed 1:48 @ 22 spm, my heart rate just kept rising until it went up over my anaerobic threshold (172 bpm) and beyond (185 spm) at about 5K, and I had to stop.

It looks as though 1:48 @ 22 spm (12.5 SPI) is now becoming UT2 for me.

Ten years later, I am now rowing 1:48 @ 22 spm (12.5 SPI), steady state, at 145 bpm.

In rowing, technique matters.

ranger

[mikvan52]

Rich: Is your training focus still the FM?
On your "steady improvement" course toward that goal (1:48 pace) do you include the 1/2 distance?

The half marathon mark for this year by any 60-yr old is:
1
TJ Oesterling
62
Waikoloa, HI
USA
1:17:17.8
IND_V
………….roughly, a 1:50/500 avg split
Oh, look! It's the World Record too!

In your “world-beater” approach to erging , are you now doing repeats of the ½ distance in prep for the full marathon at 1:48? I guess what I'm hinting at is: Does it make sense to say that a 60 year old lightweight (you) is aiming to better the HM WR mark (Oesterling's) AND(!) do it twice in row... (no break)

Here's the award! Click here


Anyways...
Do you consider this a viable training approach: Repeat “short” intervals?
Or, do you remain convinced that adding one stroke at a time with open duration breaks the superior training method?

[ranger]

Rich: Is your training focus still the FM?

It's just UT2 rowing, Mike.

Standard stuff in the IP.

Your 2K is only as good as your UT2 pace.

UT2 is 2K + 15.

Pretty much, you should be able to do UT2 indefinitely--20K, 40K, 60K, 80K, whatever.

Steady state.

70% HRR.

119 df.

22 spm.

4.2-to-1 ratio.

12.5 SPI.

1:48 pace.

1:48 @ 22 spm (12.5 SPI) is UT2 rowing for a 6:12 2K.

ranger

[ranger]

off-topic

[mikvan52]

I have another question about your training.
How long are they and how many do you take (rough guess ok) in your standard daily workout of (roughly 20k)?

Is it (roughly) a hundred?
Fifty?
Twenty five breaks?

Are they 5 minutes long?
3 minutes?

These answers would give me a clearer picture of what you are actually doing.
Or, if you prefer, you could use the
*MORE OPTIONS
*MEMORY
* +
functions on your PM4 to report a workout
That way you wouldn't have to rely on your brain.

[ranger]

I have another question about your training.
How long are they and how many do you take (rough guess ok) in your standard daily workout of (roughly 20k)?

Is it (roughly) a hundred?
Fifty?
Twenty five breaks?

Are they 5 minutes long?
3 minutes?

These answers would give me a clearer picture of what you are actually doing.

Beats me.

And it doesn't matter.

When you are training in this way, just take good strokes, keeping your HR at middlin' UT1, or at I did today, at UT2.

As you habituate to the rowing, it becomes more and more unnecessary to think about technique as the rowing becomes automatic, unconscious, etc.

Just take good strokes--lots of them--until you can do it all day.

Of course, I'll tell you when I get to a continuous FM, 1:48 @ 22 spm.

I'll enter the result in the rankings.

It will be a 60s hwt WR by six seconds per 500m (8 _minutes_).

ranger

[KevJGK]

off-topic

[JimR]

My technique is entirely together.

I am just habituating to it, working on consistency, relaxation, etc., pulling 1:48 @ 22 spm.

Now that PaulH is helping focus this thread perhaps you can help me understand this ... "habituating".

You sit down and start erging ... your technique is together, you are taking perfect strokes, it is easy erging (145 HR, you could do it all day). Given all this why do you stop at all?

JimR

[JimR]

Important day in my training.

As I thought it might, during my "Steamrollering" today, my HR fell 10 bpm to 145 bpm, UT2, without any change in pace, rate, etc.

Ideal!

A few days ago your HR was running 10 beats high ... and after a few assumptions you said it didn't matter.

Today it is 10 beats low ... and you have had a breakthrough of biblical proportions?! I'm confused ... does your training include tracking HR (along with all the other metrics of erging) ... or do you just wing it here too, the only focus being good strokes?

JimR

[mikvan52]

I have another question about your training.
How long are they and how many do you take (rough guess ok) in your standard daily workout of (roughly 20k)?

Is it (roughly) a hundred?
Fifty?
Twenty five breaks?

Are they 5 minutes long?
3 minutes?

These answers would give me a clearer picture of what you are actually doing.

Beats me.

And it doesn't matter.

When you are training in this way, just take good strokes, keeping your HR at middlin' UT1, or at I did today, at UT2.

As you habituate to the rowing, it becomes more and more unnecessary to think about technique as the rowing becomes automatic, unconscious, etc.

Just take good strokes--lots of them--until you can do it all day.

Of course, I'll tell you when I get to a continuous FM, 1:48 @ 22 spm.

I'll enter the result in the rankings.

It will be a 60s hwt WR by six seconds per 500m (8 _minutes_).

ranger

Your answer is not "an answer" because you have the information at your disposal.
It seems to me you are treating this TRAINING FORUM like some kind of blog..

Is all you want to say here is
"I train but no one but me is privy to the details"?
How can that be considered training advice?

Wouldn't it be simpler to just say:
"I will no longer post as there is nothing for me to say." ? ... other than what I enter in the rankings (nothing this year)

It sees to me that your training is not real.
Do you want to change my impression by supplying some details?

[macroth]

I have another question about your training.
How long are they and how many do you take (rough guess ok) in your standard daily workout of (roughly 20k)?

Is it (roughly) a hundred?
Fifty?
Twenty five breaks?

Are they 5 minutes long?
3 minutes?

These answers would give me a clearer picture of what you are actually doing.

Beats me.

And it doesn't matter.

What a strange reply.

Given that, by your own admission, you are not yet doing a continuous HM at 1:48/500m, would you not agree that what you are doing is different from a HM? Doesn't it follow that 20x1k with 1' breaks is different from 2x10k with a single 5' break and that both are different from 10x2k with 3' breaks? Why do you think that rowing different distances with breaks of different lengths are all one in the same in terms of training? Whether you like it or not, your body is actually working during these sessions, and responds differently depending on the respective lengths of your rows and breaks.

The real question, has been asked several times, the last time by Jim R: What possesses you to put the handle down every so often when you're doing UT2/1, steady-state, easy rowing? For me it might be boredom, or stopping for a quick drink, but you're never bored or stale and you don't need to rehydrate during your workouts. So what is it?

Thanks!

[ranger]

off-topic

[ranger]

How can that be considered training advice?

The advice is this:

Take good strokes.

A lot of them.

Doesn't matter how you do it.

Then, when you find you are rowing well, return to normal race preparation and race.

That's where I am now.

Back to UT2 rowing, but now at 12.5 SPI (119 df., 4.2-to-1 ratio) rather than 10 SPI (200+ df., 2-to-1 ratio).

ranger

[ranger]

do you just wing it here too, the only focus being good strokes?

Do you mean to ask whether my body is just winging it?

Beats me.

I am just reading off the heart rate.

I am not in control of how fast my heart is beating.

My body is in control of that.

ranger