Ranger's training thread

[Citroen]

Good point Bob - keeping things fair, if you do that again jliddil you'll get a ban, just like others on this thread would.

I've fixed it for him.

It's easy to do when you're stripping Rangercrap from a quoted post. It's usually better to step back a few pages and quote the original poster (OP) rather than picking up a quote further down the thread.

Ranger does it deliberately, because he's incompetent

[Bob S.]

Good point Bob - keeping things fair, if you do that again jliddil you'll get a ban, just like others on this thread would.

I've fixed it for him.

It's easy to do when you're stripping Rangercrap from a quoted post. It's usually better to step back a few pages and quote the original poster (OP) rather than picking up a quote further down the thread.

Ranger does it deliberately, because he's incompetent

Re the preview button advice: I figured it out after mucking up a few posts myself. It is a little extra work, but it saves embarrassment.

Bob S.

[Citroen]

Re the preview button advice: I figured it out after mucking up a few posts myself. It is a little extra work, but it saves embarrassment.

I've got out of the habit of using preview, it's been disabled on the C2UK forum. You end up having to post then edit over on that place.

[NavigationHazard]

Interestingly, Kleshnev has discovered that the best rowers are those who can take the best advantage of their core, the swing of their back, in the middle of the stroke.

(snip)

ranger

No he hasn't. To quote from RBN 2005 no. 5:

Ideas. What if…

? …you increase percentage of the trunk power? It should bring you more rowing power and help you to achieve higher boat speed. We found that trunk muscles utilize only about 55% of their work capacity during the rowing. The same time
the arms utilization is about 75% and the legs uses [sic] up to 95% of their power. These values were obtained during 7 minute tests on a rowing ergometer. Four tests were performed for each of 14 rowers: three for each body segment and one with full length rowing. Better rowers showed higher percentage of the trunk work capacity utilization.

Muppet. This says nothing about whether "the best rowers" (whatever is meant by "best") commit the trunk at the start, middle, and/or end, of the stroke, or for that matter over the entire stroke. Style has a great deal to do with it. Indeed, as he says elsewhere, it's possible to find examples of successful rowers who lead with their legs as well as those who initiate the drive with their legs and trunk together (he goes on to argue that it's perhaps better theoretically to lead with the legs and engage the trunk very shortly thereafter). See RBN 2004 #11.

Moreover, suppose for the purposes of argument we accept that you and the best rowers use your cores equally effectively in the middle of their strokes. It then follows that the rest of your stroke (catch, finish and recovery) must be absolute pants or you'd actually be rowing like Eskild. Unfortunately your actual -- as opposed to imagined -- stroke has all the shapeliness of a size twelve wombat in a size four miniskirt.

Forgot to add. You still haven't owned up to misquoting egregiously McNeely from Rowing Faster on how much training rowers at various levels do.

[Byron Drachman]

My FM trials will set my targets, and these trials are coming up soon.

One of the attractions of this thread is that it is so predictable. It is like hearing the same song you have heard hundreds of times. Maybe you don't even like the tune, but it is comforting to know that the world goes along as it is supposed to. Here are a few from the many previous such postings:

Oct 16, 2006: You'll soon see why. FM in 1:48, HM in 1:45--coming up soon, a product of this sort of training.

March 2, 2007: FM, 1:48 @ 20 spm, I think, is in the bag. Just a matter of time (a month or so?), a little more training to get used to the distance.

March 21, 2007: First race, really, is a FM, in about three weeks or so.

March 29, 2007: I am doing a FM @ 1:48 in a month or so.

June 9, 2007: What seems to be in order now, at least occasionally, are FM rows, 1:47 @ 28 spm (10MPS), 95 df.

August 20, 2007: How about a FM, 1:48 @ 20 spm? Coming up!

September 19, 2007: Eventually, I will do a FM, 1:48 @ 19 spm.

November 26, 2007: Before long, I'll be doing a FM 1:48 @ 20 spm (14 SPI).

February 10, 2008: I will also get a lwt FM done this winter.

April 5, 2008: I am doing a FM trial at the end of the month. I'll do my FM trial at 22 spm.

May 7, 2008: This month I will take a slap at the FM and 60min WRs for the 50s hwts.

December 20, 2008: I think I will pull a FM, 1:48 @ 24 spm (12 SPI), before New Years.

April 6, 2009: At the end of the month, I am going to try a FM, 1:48 @ 22 spm.

Dec 18, 2009: I'm lovin' 1:46 @ 26 spm, HR in and around 160 bpm. Relaxing stuff. Before this winter rowing season is done, I think I'll do it for a FM.

Dec 27, 2009: I'll race a FM over the next couple of weeks, before I go back to teaching on January 7th.

Feb 11, 2010: That means that within the month, I will row a FM @ 1:45 and 60min at 1:40.

March 24, 2010: To start off, I think I'll do a FM at 1:48.

March 30, 2010: Before the end of the month, I will do all of the races, from 500m to FM--all as a lwt. I will do them IND_V and enter them in the 50s lwt rankings.

April 5, 2010: When the time comes, I'll be happy to give you the HRs on a FM, 1:48 @ 25 spm.HR should be flat at 155 bpm.

April 17, 2010: I am prepared for distance trials, so the result should much more impressive, hopefully in line with my 2K goal: 6:16.

May 7, 2010: Distance trials are coming soon. They will tell the story.

May 15, 2010: A nice summer goal from now until September would be to keep pushing up my pre-dawn meters on the erg until I get to that FM, 1:45 @ 27 spm--just naturally.

July 14, 2010: --snip-- But when I get the FM done, 1:48 @ 22 spm, then we'll know. --snip--We'll know the answer by September 1st.

Jan 21, 2011: A nice time to do a FM trial might be next week, right after I turn 60, so I can challenge Osterling's 60s hwt WR.

Feb 15, 2011: I'll test these things pretty soon, when I do my first FM trial this spring, rowing well (13 SPI) at low drag (119 df.) with my improved technique.

Feb 17, 2011: My first race will be a FM. If I do 1:48 for the FM, it will predict a 1:39

Feb 18, 2011: --snip--I think I should be able to get all of this training and racing in by the end of the indoor rowing season, April 30th. If I am successful in this training and racing, by April 30th, I should hold all of the 60s hwt WRs from 5K to a FM. Then, at the end of April, it might be interesting to do an at-home 2K trial to see if I can beat do better than Hendershott's 6:24. After that, all of my rowing will be OTW.

March 9, 2011: In just a short while, I will row a FM @ 1:48.

March 15, 2011: In a month or so, when I pull a FM @ 1:48, the row will demonstrate, without question, that I am now a 6:16 erger.

March 23, 2011: When I am ready to race, I'll pull a FM @ 1:48. That won't be too long, perhaps a month or so.

March 24, 2011: 1:48 will be my target for the FM when I do a FM trial in a month or so.

March 28, 2011: I'll row a FM trial in about a month and track my HR as I do it.

April 19, 2011: I think I can do my first FM trial (at 1:52) this week. Then I would still have a good bit of time before the end of the month for a couple more FM trials.

June 8, 2011: Well, we'll soon see. If I pull a FM @ 1:48, as I think I will, that will predict a 6:16 2K, a dozen seconds better than I was ten years ago.

June 23, 2011: When will I reach a FM, 1:48 @ 23 spm? I would be _very_ surprised if it didn't come along this summer, especially if I can get in a routine of 20K OTErg at 23 spm just before dawn followed by 20K OTW just after dawn.

June 23, 2011: So when I pull a FM @ 1:48 this summer, these things will be entirely clear.

[ranger]

Nice 10K OTW over at Europe Lake, after 20K OTErg.

Bit of a chop with a steady SE wind off the big lake.

But nice otherwise--sunny, mild, etc.

The east shore was lee, so I stuck close by.

I am really getting it now.

For the first time, I saw some 8 SPI at all rates: 2:05 @ 22 spm, 2:00 @ 25 spm (10 MPS!), 1:57 @ 27 spm, etc.

Hey!

That 1:57 @ 27 spm would be a nice little number to do at the Head of the Charles!

Even at 15 seconds over erg times at the same rate, that's the equivalent of 1:42 @ 27 spm, a neat little 12 SPI.

For me, the major technical issue has been the coutermotion of the legs and arms _against_ the back at catches and finishes.

I have it now.

OTW, I am really sticking the catches now, pulling the boat past my blades before swinging my back.

I am getting especially good at sticking my heels and standing up on the footplate on the second beat of the drive.

That's what really sends the boat.

And then I am also getting good acceleration with my arms at the finish, pushing my weight forward toward the footplate/stern, with pointed toes.

30K of rowing today--and no problem with my ribs.

Good news.

Injuries are scary.

You're never sure how long they are going to linger.

I wasn't really enjoying the bike riding (and other cross-training: sit ups, skipping, etc.) very much.

It's great to get back rowing.

Rowing this well and this much, I don't have to cross-train at all.

ranger

[Citroen]

My FM trials will set my targets, and these trials are coming up soon.

One of the attractions of this thread is that it is so predictable. It is like hearing the same song you have heard hundreds of times. Maybe you don't even like the tune, but it is comforting to know that the world goes along as it is supposed to. Here are a few from the many previous such postings:

The bigger problem is that our favourite deranged, delusional, paranoid narcisstic, special one really believes that he can do it.

He probably sets the monitor for 42195m every day and puts the handle down at 1500m (with 40695m left to row) after rowing with breaks. He comes on here to post more crap then back to restart another 42195m that results in another failure.

He's claiming 20K on the ergo every day. I wonder how far short of 20K he's rowing. He's not doing 20K, just like he's not doing 10K on the lake.

[Citroen]

That 1:57 @ 27 spm would be a nice little number to do at the Head of the Charles!

You're not doing the HOCR. You've still not entered. Get your entry in or in 99 days you'll be sitting on the bank watching.

[Bob S.]

Re the preview button advice: I figured it out after mucking up a few posts myself. It is a little extra work, but it saves embarrassment.

I've got out of the habit of using preview, it's been disabled on the C2UK forum. You end up having to post then edit over on that place.

I wonder why they did that. It is a damn nuisance to have to do it that way and there is always a good chance that a messed up message will get read before you have a chance to edit it.

Bob S.

[nharrigan]

That 1:57 @ 27 spm would be a nice little number to do at the Head of the Charles!

You're not doing the HOCR. You've still not entered. Get your entry in or in 99 days you'll be sitting on the bank watching.

Still time to enter.

Singles Applications are due August 1.

http://www.hocr.org/competitors/onlinesculling.asp

[mikvan52]

"Injuries are scary.
You're never sure how long they are going to linger."

especially when those injuries were never really that substantial in the first place.... Pretty scary, for dottering old men...

Now that your all revitalized, perhaps you can answer a simple question for me. When are you going to finish your first head race?... when you enter the 70+ category?

"twenty year of schooling/
and they put you on the day shift."

The Windbagger will be in moth balls by then...

[ranger]

That 1:57 @ 27 spm would be a nice little number to do at the Head of the Charles!

You're not doing the HOCR. You've still not entered. Get your entry in or in 99 days you'll be sitting on the bank watching.

Sure, I'm entering.

Why not?

Last year, only five boats in the veteran race at the HOCR pulled 2:10 pace for 3 miles.

At 15 seconds over erg times, 2:10 OTW is the equivalent of a 1:55 5K OTErg.

19:10

ranger

[ranger]

He's not doing 20K, just like he's not doing 10K on the lake.

Yep.

30K today.

I think I'll get to my target of 40K, 20K OTErg just before dawn followed by 20K OTW just after dawn, as early as next week.

Then I can carry that training regimen forward for the rest of the summer and into the fall.

Feels great.

ranger

[ranger]

No 60s rower has ever done 17K for 60min, so even the first hour of a FM, 1:46 @ 24 spm, would be a 60s hwt WR.

The 60s hwt HM WR is 1:50 pace.

The 60s hwt FM WR is 1:54 pace.

ranger

[Citroen]

No 60s rower has ever done 17K for 60min, so even the first hour of a FM, 1:46 @ 24 spm, would be a 60s hwt WR.

More BS.

You could hardly manage 1:45.6 for seven minutes two point three seconds. There is no way you're capable of doing 17K @ 1:45.8 (at any stroke rate) for sixty minutes.

We'll just have to record that a virtual season's best (don't know if that's a virtual PB, Byron?).