Ranger's training thread

[ranger]

There is nothing unusually heavy about 140 df.

That's just a middlin' setting on most machines, if they are new and/or clean.

Setting 5?

ranger

[hjs]

There is nothing unusually heavy about 140 df.

That's just a middlin' setting on most machines, if they are new and/or clean.

Setting 5?

ranger

So the magic 95 DF stroke is already dead and burriewd again, that did not last long You are way to slow to get any sort of pace on drag 95, use you strenght, stroke slow heavy with lot's of back, that is your forte.....

[ranger]

It looks as though I can now row well at any drag factor, from 95 df. to max.

And it looks as though it might be best to use 95 df. for a FM and max drag for a 500m.

The best thing to do, then, might be to raise the drag steadily as I move between the two doing distance trials: HM, 60min, 10K, 30min, 6K, 5K, 2K, 1K, 500m.

HM 105 df.
60min 110 df.
10K 115 df.
30min 120 df.
6K 125 df.
5K 130 df.
2K 140 df.
1K 160 df.
500m 200+ df.

No need to change my technique.

ranger

[ranger]

So the magic 95 DF stroke is already dead and burriewd again, that did not last long

It has lasted long to teach me how to row well.

I will use it for a FM.

I will then use a drag lower than 120 df. for a HM, 60min, and 10K.

I will only use 140 df., a normal drag, for 2K.

I will only use a high drag for sprints.

ranger

[macroth]

140 is a higher df than many heavyweights of any age use, let alone 60s lightweights.


Not that you're a lightweight, since you weigh over 80kg these days...

[snowleopard]

So the magic 95 DF stroke is already dead and burriewd again, that did not last long

It has lasted long to teach me how to row well.

I will use it for a FM.

I will then use a drag lower than 120 df. for a HM, 60min, and 10K.

I will only use 140 df., a normal drag, for 2K.

I will only use a high drag for sprints.

ranger,

Your excuse for not posting timed pieces was that you were habituating yourself to rowing at a new good-for-all DF of 95. Your explanation being that a change in drag factor requires a different stroke.

It was predicted by us at that time that this change would be ephemeral and that once you had tried rowing more than 500m with My New Stroke v11.76 the DF would increase again to something more suited to your anchor hauling style of erging established in 2002.

Have you ever wondered how it is we know more about your rowing than you do?

[hjs]

So the magic 95 DF stroke is already dead and burriewd again, that did not last long

It has lasted long to teach me how to row well.

I will use it for a FM.

I will then use a drag lower than 120 df. for a HM, 60min, and 10K.

I will only use 140 df., a normal drag, for 2K.

I will only use a high drag for sprints.

ranger

You will only use it in this thread...... your string of never kept promisses will stay unbroken

[Rockin Roland]

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 !

I'm certainly not superman but all my sub 7:00 (around 6:57) 2K cool downs have been done recently on static C2 ergs. As you know, and it's no secret on this forum, that I absolutely loathe static C2 ergs. However, crew training at my rowing club sometimes forces my hand and I have to participate in workouts on these machines (until the C2 fleet at our club gets replaced by Oartech Sliders). Most of my erg training though is on a Rowperfect for which there are different standards to C2 times.

Carl, you are only 44 years of age and weigh 100 kgs. Unless you are carrying way too much body fat, sub 7:00 2K times for a bloke of your size and youth should come very easily. Although Ranger would struggle to do them now but when he was in his early 50s sub 7s came easily for him. And he was a borderline lightweight.

Hence Carl, one would have to question your training routine if you think sub 7 cool downs is no easy feat.

[KevJGK]

one would have to question your training routine if you think sub 7 cool downs is no easy feat.

Well, looks like we've got another troll.

[macroth]

one would have to question your training routine if you think sub 7 cool downs is no easy feat.

Well, looks like we've got another troll.

I don't know how RR's signature times relate to his current form, but for someone like me, cooling down with a sub 7 2k would be a rather stupid training routine.

[ranger]

140 is a higher df than many heavyweights of any age use, let alone 60s lightweights.


Not that you're a lightweight, since you weigh over 80kg these days...

Sure.

I stroke like a 30s heavyweight.

I'm plenty strong.

Many 60s lwts are not this strong at all.

I have done things like 500r30 @ 1:30 and 1Kr24 @ 1:38.

On the other hand, 140 df. for a 2K (with lighter drags for everything longer, all the way down to 95 df. for a FM) is nothing like max drag for everything, including long rows like a FM, as I used to do.

That kind of thing does indeed change your technique.

On these matters, Nav's principle is probably right: Use as high of a drag as you can, given the task, and given your ability to maintain your technique.

ranger

[ranger]

Your excuse for not posting timed pieces was that you were habituating yourself to rowing at a new good-for-all DF of 95. Your explanation being that a change in drag factor requires a different stroke

No, it's not a new stroke.

But it is certainly one that is faster, lighter, more precise, etc., and with a much higher ratio.

I suspect that this is the case:

Any movement to a _lower_ drag, if you have never rowed with a drag that low, requires more skill in order to handle it effectively and efficiently.

In the normal case, if you can do something quickly you can do it slowly, too.

But if you can do something slowly, you might not be able to do it quickly.

ranger

[ranger]

You will only use it in this thread

I am using 95 df. every day in my FM training.

I will use it for my FM trial.

As I mentioned, today I was getting a nice 11.7 SPI with it.

Delighted with that.

ranger

[hjs]

You will only use it in this thread

I am using 95 df. every day in my FM training.

I will use it for my FM trial.

As I mentioned, today I was getting a nice 11.7 SPI with it.

Delighted with that.

ranger

To quote yourself "No evidence at all for that".

[atklein90]

one would have to question your training routine if you think sub 7 cool downs is no easy feat.

Well, looks like we've got another troll.

Why would someone want to do a sub-7:00 cooldown? Isn't the purpose of a cooldown to cooldown? I could understand doing it as a warmup, but cooldown? Really? Seems a little excessive to me....

BTW Kev, I like your rowing site! What happened in February though with so few days on the erg?