Ranger's training thread

[ranger]

The difference between the 50s hwt FM WR and the 60s lwt FM WR is _twelve_ seconds per 500m.

1:48/2:32 vs. 2:00/2:48.

16 _minutes_.

ranger

[ranger]

As I have mentioned, the FM is the tough one.

Once that is done, preparing for the other distance rows in pretty short, and pretty routine.

A FM @ 1:48, predicts a HM at 1:45, 10K at 1:42, 5K @ 1:39.

ranger

[jliddil]

Then again a man has to have goals and dreams no matter how unrealistic and deluded they may be.

Really?

Why?

I thought we are just machines.

Train.

Race.

Cite the numbers.

That's the end of it.

Erging is no place for unrealistic, deluded dreaming, much less goal-oriented behavior.

Just do it.

Post the screen shot.

And shut up about it.

ranger

I so love getting under your skin.

[ranger]

As I have mentioned, the FM is the tough one.

Once that is done, preparing for the other distance rows in pretty short, and pretty routine.

Yea.

That's why Mike VB doesn't go anywhere near a FM.

Or a HM?

Or...?

Mike prefers a slow 500m or two as a demonstration of the effectiveness of his training.

ranger

[Flipper21]

Duck everyone....

the muck spreading farmer is at his best today. The BS is being spouted out at such a good rate its almost a disappointment to know its just virtual BS.

To think if this amount of BS were applied to crops etc we might see some fruits born at the end of the day, sadly though in this land of virtual make believe, it won't benefit anyone at all.

Shame really. Don't you lot think?

[Byron Drachman]

As I have mentioned, the FM is the tough one.
ranger

No, it is not tough at all. You just pick a pace, hold it, and row. The greatest erger in the history of sport is my authority:

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.

[mikvan52]

As I have mentioned, the FM is the tough one.
ranger

No, it is not tough at all. You just pick a pace, hold it, and row. The greatest erger in the history of sport is my authority:

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.

sort of a propos:

lyric:
"he said 'I am as constant as the Northern Star!' "
"i said, 'Constantly in the darkness' "
Joni Mitchell

I did a half hour of FM training myself this evening...
'I should be able to go the whole way in just about a month... of Sundays that fall on February 29th'

Aerobic Low Intensity: kept Hr & Spms low
= 120 bpm avg (73%♥) & 20 spm steady (preseason #2 began today (12 weeks))

30:00.0 - 7326m - 2:02.8 - 20 - 120 ♥

06' @ 2:05.2 - 20 - 114♥
12' @ 2:03.2 - 20 - 117♥
18' @ 2:02.0 - 20 - 120♥
24' @ 2:01.2 - 20 - 125♥
30' @ 2:02.6 - 20 - 124♥

It's easy to take it easy

Rowed with higher drag... perhaps 125df

[ranger]

How about an 80% effort with your current form.

Sure.

All in good time.

That's somewhere around my goal for 10K.

28 spm

I''ll do a FM @ 24, a HM @ 26, and 60min @ 27 spm before I start working on 10K.

First things first.

A FM is pretty much top end UT2 rowing.

60min ia top end UT1 rowing.

The training bands are separated by five seconds per 500m.

So I need a UT2 pace of very close to 1:48 @ 24 spm (11.5 SPI) to get to a top end UT1 pace of 1:43 @ 27 spm (11.5 SPI).

You are not going to get faster in a shorter row if you can't do the longer row.

For me, at least, and for you, too, it seems, "double the d, add 3" is a pretty rigid guideline.

You can't beat it.

So you'd better respect it.

ranger

[whp4]

Just paddled that one in.

Call it what you want, but May 1st, it is going to be the only verified result from you this season.

Last year, no one my weight and age (or older) can within 20 seconds of my 2K.

This year, most everyone will manage it, even without bulking up to your weight

If a FM @ 1:48 is my only result this season, who would be more delighted than me?

No, the 7:02 is your only result this season. There will be no verified FM result, much less one at the pace you dream of.

[ranger]

I did a half hour of FM training myself this evening...
'I should be able to go the whole way in just about a month... of Sundays that fall on February 29th'

Aerobic Low Intensity: kept Hr & Spms low
= 120 bpm avg (73%♥) & 20 spm steady (preseason #2 began today (12 weeks))

30:00.0 - 7326m - 2:02.8 - 20 - 120 ♥

06' @ 2:05.2 - 20 - 114♥
12' @ 2:03.2 - 20 - 117♥
18' @ 2:02.0 - 20 - 120♥
24' @ 2:01.2 - 20 - 125♥
30' @ 2:02.6 - 20 - 124♥

It's easy to take it easy

Rowed with higher drag... perhaps 125df

Sure, as I have mentioned, I do about the same pace at about the same HR as you.

The only difference is that my UT2 HR is 145 bpm, not 120 bpm.

An elite young rower could have a UT2 HR of 160 bpm.

ranger

[hjs]

I'll now pull 1:48/2:32 for a FM.

ranger

Then put up or shut up, bitch. I'll bet you $10K that you can do this and provide proof, by Thursday (3/24).

10 grand says you can't.

You win, you get ten grand. I win, you stop posting all of this useless bullshit, and stop posting all together. You've got 50 hours. Will you take the bet?

Only 10 grand, why not offer everything you own? a 100.0000000000000000000000000000000000000000000000000000000000000000000000 sure bet


I have a better offer for the nutyy drunk, if you erg a sub 6.50 lightweight 2k this month, you don't have to pay me tyhe 1000$ you own me. That is march 2011.

It has to filmed though, form you standing on the scale up untill rowing the hole 2k and you have to wear a Hf belt The results must be seen on the pm

Even this is far beyond you

8 days counting..........

And I make the offer even better, he can also do it as a heavyweight..... but the 6.50 would be 6.30 than, So no weightloss needed, just simply do it. Although he needs to show his weight/hf. For a 1.48 marathonman just a warmup



edit 3 now

[ranger]

How about an 80% effort with your current form

This is a typical response from you, I think.

You don't have any respect for training.

You just want to jump to AT race preparation and throw the rest out the window.

Well, here is my two cents on the issue.

What you are throwing out the window is all that mattters.

What you value (AT, TR, and AN race preparation) is entirely predictable and therefore dispensable, unless you are within a few weeks of racing.

AT, TR, and AN rowing never made anyone better over 2K.

All of the improvements in your 2K come from improvements in your foundational rowing (LTR) and UT rowing.

Nothing comes from learning to race.

You seem to be avoiding these things like the plague, but the first thing you need to do is learn to row well (13 SPI) at low rates.

At high rates, you want about 125 kg.F of peak force with your legs.

The way to get this is to row at low rates with a force curve that gets the whole screen, 135 kg.F.

There is no shortcut in these matters.

You need to keep doing this rowing until you get it right--technically and skeletal-muscularly.

If you do, you can then do your UT rowing with lighter stroking and at higher rates, right up to 30 spm.

I think about 2 SPI lighter might be ideal.

Top end UT1 rowing is 10 MPS and 60min rowing.

So, the next step is to do this UT rowing at various rates until you are comfortable rowing 60min @ 10 MPS and a sub-threshold HR.

If you learn to row well, 13 SPI, and threrefore you row your UT work at 11 SPI, two SPI lighter, this means that you will be done with your UT rowing when you can do 1:43 @ 29 spm (11 SPI, 10 MPS) for 60min.

That's 17.5K.

That's where I am now.

1:43 @ 29 spm (11 SPI, 10 MPS) now comes along smooth as butta, steady state, in a 3-to-1 ratio, at 100 df. and a sub-threshold HR.

1:43 for 60min predicts a 6:12 2K.

ranger

[ranger]

When I first took up rowing, I suspect that I did my my top end UT1 rowing then, too, at about 29 spm.

But rowing badly at max drag, I pulled 1:53 rather than 1:43.

1:53 @ 29 spm is 8.5 SPI.

1:43 @ 29 spm is 11.5 SPI.

Rowing is significantly technical.

You go much faster, given the same effort, if you row well.

10 seconds per 500m is equal to two training bands.

ranger

[ranger]

I like this:

http://www.metronomeonline.com/

Useful little gizmo.

As I putz around the house, I have it clicking at 116 bpm on my computer, rowing to the beat in my head.

116 is 4 x 29 (spm).

Top-end UT1

ranger

[PaulH]

You are not going to get faster in a shorter row if you can't do the longer row.

For me, at least, and for you, too, it seems, "double the d, add 3" is a pretty rigid guideline.

I love this. There's just as much truth in saying "you are not going to get faster in a longer row if you can't do the shorter row", particularly if you think that 'double the d' is a rigid guideline, rather than a casual observation that breaks down at the extremes and in many other cases.