Ranger's training thread

[lancs]

So why can't you do 10k at this pace?

No need to do any performance at the moment.

I just need to put in the meters at 108 df. and 155 bpm, getting used to the cadence.

Well there is a need, given that you're so used to rowing with breaks. I'm surprised that you aren't able to hold your FM pace for even a quarter of the distance. That would suggest to me that it isn't infact your FM pace. I'd suggest trying to complete a 10k at 1:48 pace (without breaks) and it might give you a pointer that 1:48 is indeed too fast for a FM. 1:48 for 5k might be a more reasonable pace for a rower of your ability..

I see you've had yet another change of DF too?

[ranger]

Lancs--

What is your FM pb?

When you did it, what did you rate?

What was your df.?

ranger

[lancs]

What is your FM pb?

No idea. Never did one, never will do one. Has no relevance to my 2k training.

Anyway, this is your training thread: how come you can't row your FM pace for 10k?

[ranger]

I'd suggest trying to complete a 10k at 1:48 pace

Not sure why what you suggest has anything to do with anything.

You don't have a clue.

ranger

[ranger]

What is your FM pb?

No idea. Never did one, never will do one. Has no relevance to my 2k training.

Yep.

Thought so.

That explains lots of things.

ranger

[ranger]

Lancs--

What is your top-end UT2 pace at 22 spm?

When you do your UT2 rowing, what df. do you use?

What pace do you row, steady state, at 75% HRR?

ranger

[lancs]

I'd suggest trying to complete a 10k at 1:48 pace

Not sure why what you suggest has anything to do with anything.

You don't have a clue.

Well that might be the case but I know that if someone is unable to complete 10k at a certain pace then they are highly unlikely to be able to complete a FM at that pace. Does that help?

[lancs]

Lancs--

What is your top-end UT2 pace at 22 spm?

When you do your UT2 rowing, what df. do you use?

Well, like you, I don't know what my UT2 pace is properly as I've never been tested but guesswork suggests that when I'm training toward a mid 6:20's row that 1:52 is my UT2 pace.

This is different from what you percieve as your UT2 pace as I complete a given distance, say 16k, without breaks every few metres. So, at the end of the 16k my ave/500m would be 1:52, not 2:00something. That's because I don't row with breaks like you; I'm able to maintain my UT2 pace for a reasonable distance, unlike you.

Anyway, as much as I'd like to waste away my day conversing with a halfwit like you, I've got better things to do; enjoy the rest of your day locked in front of your pc - does you wife think you're doing something useful?

[ranger]

Rowing at 12 SPI is not bad at all if I can do it at 108 df.

Not bad at all.

The light chain, snappy drive, huge ratios, and therefore higher rates and paces are gorgeously efficient (in every way, technically, physiologically, and skeletal-muscularly), so the slight loss in effectiveness is no problem.

Stephansen rows at 12 SPI.

ranger

[ranger]

1:52 is my UT2 pace

Makes sense.

So you pull 11.5 SPI.

What df. do you use?

ranger

[ranger]

guesswork suggests

Guesswork is fine.

Rowing is not a science.

Exact numbers have no bearing on the quality of your rowing.

Rowing is an art.

ranger

[snowleopard]

Exact numbers have no bearing on the quality of your rowing.

Not sure about that. A 7:02.3 is exactly 7:02.3 and is indicative of the quality of your rowing.

[ranger]

Back in 2003, I did my 6K pb at 1:44, but at 32 spm and 9 SPI in a 1.7-to-1 ratio at max/200+ df., short-sliding, on my toes, diving at the catch, hauling with my upper body, dragging my legs behind, with a big lean at the finish.

Back then, rowing 1:44 would push my HR well up into AT--180 bpm.

Different world.

I didn't know how to row.

My technical effectiveness and efficiency were both wretched.

I now row 1:44 at 26 spm and 12 SPI in a 4-to-1 ratio at 108 df., at full slide, rowing well, leading with my legs, toe-heel-toe at the footplate, maximizing the leverage of my three properly timed and sequenced levers.

We'll see, but when all is said and done, ten years later, I think I might row this 1:44 now at 155 bpm.

Now, my technical effectiveness and my efficiency are both sky-high.

I row like Stephansen.

ranger

[hjs]

you're "so much better now"?

Sure.

A FM @ 1:48 pace/2:32 will best my FM pb from a decade ago (and the 60s _hwt_ FM WR) by six seconds per 500m and will predict a 6:16 2K.

It will also win the second half of my bet with Henry.

The 60s lwt FM WR is 2:00 pace/2:48, 16 _minutes_ slower.

A FM is done at 2K + 14.

I now row 1:48, steady state, at 155 bpm (75% HRR).

At 12 SPI, I only have to rate 23 spm.

I can do a FM at 155 bpm.

ranger

ranger wrote:
KevJGK wrote:
ranger wrote:
Over the next couple of week, I think I do it for 20K and win my bet with hjs.

In all seriousness, under what circumstances would you concede that hjs has won the bet?

If the times I log in the various races this year fall well short of my targets, even though I am fully trained.

I haven't done any races yet.

ranger

This is again nonsens. This season has nothing to do with it. Althoug he now says that he will pay after this season.




I will again open a thread to tell the simple facts



Ranger has made 3 bet's 2 with me and one small one with Roy Brook.


The one with Roy was simple, he has to show up at Wirc and weigh in ass a lightweight to win. This was for 20 dollars. He did not weigh in at all so this one he lost.


The second one was a bet about last season. It was about his 2k that year, it has 2 sides, the one side was about 2000 dollars, if he rowed a 6.16 2k I would have lost and had to pay him 2k.

The other side was him being slower than 6.40, If that was to be case I would have won and he should to pay me 1000 $

This was for season 2008/09, last season.

The outcome was clear, although ranger did very well for his age in my view he did not go sub 6.40 so I won.

He admited that fact and begged me to have mercy and give him a change to win his debt back. This is not made up he really begged! it was quite embarrising seing a grown man doing that

So I told him: "you have lost this one so you have to pay me, but I will offer you the change to win you money back and even double it. If you at any time during the rest of his life erg any one of your goals I will pay you 2000 dollars".


So in short, he ows 1020 dollars and refuses to pay up.

And if he does what is saying I will pay him 2k

[ranger]

Exact numbers have no bearing on the quality of your rowing.

Not sure about that. A 7:02.3 is exactly 7:02.3 and is indicative of the quality of your rowing.

7:02.3 is better than any 60s lwt pulled last year.

It is only a few seconds from the 60s lwt American record.

But sure, I just paddled in the last 1K, because of my problems with weight, and even so, did the race unprepared, without distance trials or anaerobic intervals, still just working on technique.

Fully trained, with both distance trials and anaerobic intervals, rowing well (12 SPI) at low drag (108 df.), if I can get my weight in order, I'll pull a lwt 6:16.

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Ages 60-69 | 2010 Season

1 Hugh Pite 65 Victoria BC CAN 7:02.7 RACE
2 Robert Lakin 61 Wichita KS USA 7:03.6 RACE
3 gregory brock 62 santa cruz ca USA 7:03.9 IND
4 Jerry Lawson 62 USA 7:06.0 RACE
4 Gerald Lawson 62 Winona MN USA 7:06.0 IND
6 Leif Petersen 64 DEN 7:08.5 RACE
7 Peter Francis 61 Denver CO USA 7:09.3 RACE
8 Roger Prowse 65 Isle of Wight GBR 7:10.3 RACE
9 Rick Bayko 62 Newburyport MA USA 7:12.5 RACE
10 Michael Brownjohn 61 Upminster Essex GBR 7:12.8 RACE

ranger