Ranger's training thread

[ranger]

He's much better than that now

Indeed I am.

When I am fully trained and rowing well, I'll now pull 6:16.

First things first, though.

Race preparation is best done from the top down, from a FM to 500m.

So, my first task will be a FM, 1:48 @ 25 spm, 11 SPI, 95 df., 4-to-1 ratio, middlin' UT1 HR (155 bpm).

A FM @ 1:48 predicts a 6:16 2K.

ranger

[ranger]

Richard Cureton pulled 6:30 when he was 52.

No.

6:27.5--in my first race.

ranger

[Tinpusher]

Race preparation is best done from the top down, from a FM to 500m.

Nobody, except you believes this. Yes you need a strong aerobic base but it is definitely not necessary to race a FM in order to predict anything for a 2K.

Richard Cureton pulled 6:30 when he was 52.

No.

6:27.5--in my first race.

ranger

I didn't say that, ben990 did. I just requoted.

Why can't you, after all these years, attribute quotes correctly?

[atklein90]

Richard Cureton pulled 6:30 when he was 52.

No.

6:27.5--in my first race.

ranger

Which only makes your decline with age that much more dramatic.

6:27 at 52 to 7:02 at 59.

If I were a CPA (which I am), I'd call that 35 seconds in 7 years.

Isn't that much worse than the standard decline with age definition that you've made up?

Based on the trend outlined above, we should see a solid 7:07 any day now.

Your coach is pretty bad. I'd fire him and give up the "sport" if I were you.

[jliddil]

He shows the same say one thing do another in his professional life. For example:

ADMINISTRATIVELY APPROVED LEAVES OF ABSENCE
GRANTED TO REGULAR INSTRUCTIONAL STAFF
September, 2005
THE UNIVERSITY OF MICHIGAN – ANN ARBOR
COLLEGE OF LITERATURE, SCIENCE, AND THE ARTS (continued)
Richard D. Cureton, Ph.D., Associate Professor of English Language and Literature, with
tenure, on sabbatical leave effective September 1, 2005 to May 31, 2006, to write a book
titled: “A Temporal Poetics”. Work will be done in Ann Arbor, Michigan.

That book is where? Or were you busy erging?

[atklein90]

He shows the same say one thing do another in his professional life. For example:

ADMINISTRATIVELY APPROVED LEAVES OF ABSENCE
GRANTED TO REGULAR INSTRUCTIONAL STAFF
September, 2005
THE UNIVERSITY OF MICHIGAN – ANN ARBOR
COLLEGE OF LITERATURE, SCIENCE, AND THE ARTS (continued)
Richard D. Cureton, Ph.D., Associate Professor of English Language and Literature, with
tenure, on sabbatical leave effective September 1, 2005 to May 31, 2006, to write a book
titled: “A Temporal Poetics”. Work will be done in Ann Arbor, Michigan.

That book is where? Or were you busy erging?

It is truly sad what our public institutions pay for these days.....

[Rockin Roland]

Personally I love the Concept2 stationary rower because it gives me the fitness benefits I seek without the risk of injury.

Are you rowing for the fitness benefits? As I have listened to you over the years, it hasn't sounded that way.

Anyway, I don't think that there is much risk of injury (sickness, staleness) if you are a 50s hwt pulling 7:00 for 2K.

The quality of the forces you are generating and the quantity of work you are doing are not large enough to be dangerous.

For the best 50s heavyweights, 1:45 pace is just a bit above UT2 rowing.

ranger

Sorry Kev, but Ranger is right on the money with this one. Your not going to get hurt if you're only pulling 7:00 for 2K. I turn 50 in June and pull sub 7:00 just for a cool down. That's after doing hard intervals on the erg. Yet I only weigh 87 kg.

COME ON KEV. GIVE IT A REAL GO !!!

[KevJGK]

I turn 50 in June and pull sub 7:00 just for a cool down.

Yeah?

Well, you can't be Superman.

He's already here.

Are you Iron Man?

Which superhero are you?



Out of interest are those sub 7:00 cool downs on a Concept2 or a Rowperfect?

Is there much difference?

Cheers,

[Carl Watts]

You cannot compare times on a Concept 2 with a Rowperfect regardless. Even 2K WR times have to be done on a Concept 2 WITHOUT slides.

It's a different machine and a Sub 7 is sure not a cooldown on a Concept 2 static erg for very many people on this planet, not even Ranger !

[ranger]

I am now getting a _very_ respectable 11.7 SPI at 95 df. in my distance rowing.

1:47 @ 24 spm

Delighted with that.

No more hauling anchor.

I am rowing with length, quickness, and precise sequencing and timing, rather than brute strength.

I am getting better at it every day.

When I put the drag up to 140 df., which is more normal, I get 13.7 SPI with the same motion.

When it comes to racing, if I can pull 13.7 SPI, I'll _really_ burn up a 2K.

Pulling 13.7 SPI, the 60s hwt WR (1:36/6:24) comes along at 30 spm.

1:34/6:16 comes along at 31 spm.

I am now putting in as many 10K sessions as I can during the day, given other distractions, etc.

Four 10K sessions a day would be ideal, I think, one every few hours, the first in the early morning hours (4 a.m.) and the fourth in the late afternoon (4 p.m.), with one later in the morning (8 a.m.) and one at noon (12 p.m.).

10K is a nice tidy bout of rowing, only 40 minutes, but time enough to get some good work done.

40min of rowing is not long at all.

You are done before you know it.

ranger

[snowleopard]

When I put the drag up to 140 df., which is more normal, I get 13.7 SPI with the same motion.

But in your term's it's not the same motion, is it? You can't get the same leg speed rowing at 140 df. You will need to learn a new stroke.

BTW, how does, "more normal" differ from "really very normal"?

[macroth]

I am now getting a _very_ respectable 11.7 SPI at 95 df. in my distance rowing.

1:47 @ 24 spm

(...)

10K is a nice tidy bout of rowing, only 40 minutes, but time enough to get some good work done.

You seem to be confused. 10k in 40 minutes is 2:00/500m average.
At 1:47, 10K is over in 35:40.


.
.
.



Oh right, you take a dozen breaks over 10K, hence the slower average pace. Silly me!

[ranger]

He shows the same say one thing do another in his professional life. For example:

ADMINISTRATIVELY APPROVED LEAVES OF ABSENCE
GRANTED TO REGULAR INSTRUCTIONAL STAFF
September, 2005
THE UNIVERSITY OF MICHIGAN – ANN ARBOR
COLLEGE OF LITERATURE, SCIENCE, AND THE ARTS (continued)
Richard D. Cureton, Ph.D., Associate Professor of English Language and Literature, with
tenure, on sabbatical leave effective September 1, 2005 to May 31, 2006, to write a book
titled: “A Temporal Poetics”. Work will be done in Ann Arbor, Michigan.

That book is where? Or were you busy erging?

I wrote about 3/4 of it on my sabbatical in 2005.

I'll finish it on my sabbatical next year.

The poetics has been a _very_ big project.

It will be our first workable theory of poetry.

It has a rhythmics, a linguistics, a rhetoric, and a semiotics (a theory of poetic symbolism).

It interprets poems in terms of mode, genre, texture, and style.

The book delivers on the long-standing claim that poetry is not what happens but the _music_ of what happens.

The theory claims that poetry is built up from temporal modes that enable/underpin/determine analogous paradigms of forms (in rhythm itself, language, rhetoric, and meaning).

These (fractal) temporal paradigms are quadratic, determined by the dialectically related qualities of the four components of rhythm--meter, grouping, prolongational, and theme.

I have been working on the theory for twenty years, while teaching it in my classes.

ranger

[ranger]

When I put the drag up to 140 df., which is more normal, I get 13.7 SPI with the same motion.

But in your term's it's not the same motion, is it? You can't get the same leg speed rowing at 140 df. You will need to learn a new stroke.

BTW, how does, "more normal" differ from "really very normal"?

Yes, I can get the same leg speed, albeit with more effort.

That's what gives me the extra 2 SPI, given the greater resistance.

The 2K is only 200 strokes, not 3500, so you can expend more effort per stroke than you do in the distance rows.

I'll do a 500m at max drag. A 500m is only 60 strokes, so I can expend even more effort per stroke in 500m trial.

No need to change the motion at these various drags.

Of course, the motion is _very_ easy at 95 df., which is why it is so useful for things like a FM.

Many novice rowers use high drag to get pace, too, but do it without rowing most of their meters at low drag to learn good length, timing, sequencing, quickness, leveraging, etc.

That's what I did when I first took up rowing, so I only pulled 10 SPI at 200+ df., not 13.7 SPI at 140 df., as I do now.

I am now quite a bit better than I was back in 2002-2003.

My normal stroke does 40% more work at 3/4 the drag.

ranger

[ranger]

Yes you need a strong aerobic base but it is definitely not necessary to race a FM in order to predict anything for a 2K

No need to do much at all to predict a 2K.

The question is what you need to do in order to row your best for 2K.

If you are claiming that you can row your best for 2K without doing FM length rowing, then I think you are wrong.

Matthias just demonstrated the point.

Mike C. liked to do 30K @ 1:48 just before he set the 40 lwt WR ten years ago.

When Graham Watt set the 50s lwt WR, he also had the best 50s lwt FM.

I did FM length rowing, too, in the winter before I set the 50s lwt WR.

And so on, and so forth.

ranger