Ranger's training thread

[whp4]

You belittle the 80's record

Nope.

Just a heads up that, sooner rather than later, the 80s record will align with tbe other WRs.

ranger

The 55s record has yet to align, according to you, yet you still couldn't come near it. At the rate you are slowing, you'll be lucky to row under the 80s record when you are 70!

[ranger]

If I lighten up my stroke to 11 SPI, like Matthias, as I mentioned a while back, at 108 df., my rate keeps climbing until it gets to 10 MPS, 1:43 @ 29 spm (11 SPI).

PaulS is right.

At minimal drag (108 df.) and rowing with good technique, this 10 MPS rowing is _very_ elegant--and easy.

The wheel really spins!

Even though the rate is almost 30 spm, the drive time is so short that I still have to force myself to wait at the catch to keep the rate down.

The ratio is still 3-to-1.

Lots of free meters while I wait.

Then, when I finally fire off with my legs, the wheel is still spinning so fast that it takes very little effort to get it spinning up to max again.

Nice.

As I mentioned a while back, 10MPS rowing at your natural stroking power seems to be top-end UT1, my favorite sort of session, in fact, the _only_ session I used to do, really, when I first took up rowing.

So, it looks as though I have come full circle.

My efforts on technique haven't been wasted, that's for sure!

My gain in effectiveness and efficiency has been big, at least in this sort of rowing.

Instead of pulling 9 SPI (1:50 @ 29 spm), I now pull 11 SPI (1:43 @ 29 spm).

The difference is seven seconds per 500m.

There's that seven seconds per 500m again!



The level of effort, I would say, is right about the same.

Lots of rowing at 10 MPS and 11 SPI from here on out.

108 df.

If things go well, this means that I should row 1:43 for a HM.

I can row a HM at top-end UT1.

Yep, and that would predict 1:46 for a FM, right about what Matthias just did to break the 40s lwt FM WR.

And yep, Matthias just pulled 6:17 for 2K, right on my 2K target.

According to the IP plan, 1:43 is top-end UT1 for a 6:12 2K.

1:43 is a second per 500m under the 60s lwt American record for 2K.

That's pretty much as fast as the likes of Mike VB, Rocket Roy, and Dennis Hastings can row for 2K, now that they are 60, or approaching 60.

A HM is done at 2K + 11.

ranger

[ranger]

The 55s record has yet to align

Sure.

But it's a relatively new record.

These things take time.

And what becomes of it now has nothing to do with me.

I suspect that Paul Siebach will blow it out of the water--probably by close to 10 seconds.

Then Meenk might do even better, after he breaks Siebach's 50s lwt WR.

At 49, Meenk just pulled 6:25.3.

6:38 is a lightyear slower than that.

For the best veteran rowers, decline with age is only a second per year over 2K, even if, bone-headedly, traditional training plans are the only thing that are followed to prepare.

Meenk is a champion OTW rower.

Rocket Roy is nothing of the sort.

ranger

[ranger]

I now row this this guy:






ranger

[ranger]

If Rocket Roy wants to erg at anything like the limits of his potential, he'll need to learn to row OTW.

I don't think Roy has any interest in rowing OTW.

Roy isn't a rower.

He's a biker.

Roy in a 1x would be quite a sight!



I don't think Roy has ever rowed in a boat of any sort.

ranger

[ranger]

Fully prepared, when I race 2K, I'll rate 35 spm @ 12 SPI.

1:43 @ 29 spm (11 SPI) is top-end UT1.

Top-end UT1 is TR + 10.

ranger

[Steve G]

If Rocket Roy wants to erg at anything like the limits of his potential, he'll need to learn to row OTW.

I don't think Roy has any interest in rowing OTW.

Roy isn't a rower.

He's a biker.

Roy in a 1x would be quite a sight!



I don't think Roy has ever rowed in a boat of any sort.

ranger

Any you have never mastered the art of turning the boat in all those years!
At least Roy can corner on his bike

Steve

[snowleopard]

If Rocket Roy wants to erg at anything like the limits of his potential, he'll need to learn to row OTW.

Why? Graham Benton is no better an erger for having learned to row.

As you have demonstrated an erg is just a piece of gym equipment that doesn't penalise poor technique. You have never gotten faster from learning to row and the majority of your so-called rowing has actually been erging anyway. Poor technique doesn't stop an erg.

You row badly. And there are at least nine wet witnesses to that. And you are in no way qualified to comment on the erg/OTW crossover.

[ranger]

Any you have never mastered the art of turning the boat in all those years!

In a race?

Nope.

No practice.

The race in Lansing last year was my first.

ranger

[ranger]

Graham Benton is no better an erger for having learned to row.

Roy isn't Graham Benton.

Graham pulls 18 SPI.

Roy pulls 9 SPI.

ranger

[ranger]

You row badly.

For a 60-year-old?

We'll soon see, I guess.

If I can rate 29 spm for 5K, as I think I can, I'll be pretty hard to beat.

Even at a modest 7 SPI, which I can now do easily, that's under 2:00 pace.

ranger

[ranger]

Hey, can you guys do L-pull ups?

I like to do these, too.

http://www.youtube.com/watch?v=gZSst-g4 ... re=related

Maybe Byron can show us a few.

Have you noticed?

The guys in these videos don't look like they are 60 years old, much less 72.

ranger

[ranger]

Here is Byron doing 30 pull ups.

Nice back for a 72-year-old, don't you think?

http://www.youtube.com/watch?v=FFeqGH3fVbs&NR=1

ranger

[mrfit]

60 minutes on the bike today outside at 230 watts easy recovery ride - HR 146 ( UT2 cap for me 150) . Feels good to get back on the road. It was nearly 70 degrees yesterday. This morning it snowed!

Check this out. I found an old picture of mrfit rowing. It took me a long time but I did figure out out how to row well too; here in a DII national championship lightweight 8. I'm in 5 seat (1 being the bow) and we are taking 3rd place in the finals here at the Dad Vail Regatta in Philly, May 1987. 7 seat is Justin Moore. He rows well too. He got a new job this year at Syracuse after his time at Williams College coaching the women's crew to 6 consecutive national championships titles. He's also a Kona Ironman finisher and used to be the assistant coach to Yale Lightweights.

http://img40.imageshack.us/i/cimg0154c.jpg/

Mr Fit, that is a neat photo. A podium position at the Dad Vail is impressive.

Thanks Byron. LW8+ rowing is pretty small though. We were third of 20 boats that went. In someways we had an unfair advantage as we had unlimited water time in Florida. (First place was Florida Institute of Technology, whom we had beaten at Augusta early that year). Getting an 8 to really work together takes months and the schools in the North have little chance of doing that by May. Our school's Freshman/Novice 4+ boat were National Champs the year before. Why? Water time. As I recall, they got 86 shirts from the now outlawed practice of "betting shirts".

[bellboy]

I now row this this guy:






ranger

NO YOU DONT. By the way your man crush on the great dane is on the verge of getting creepy now. Have a cold shower you delusional fool.