Ranger's training thread

[hjs]

Roy--

What if the 60s lwt WR becomes 6:16?

It'll be pretty funny.....
(snip)

Funny=Strange= not possible ...ever...unless a drug and hormone therapy is introduced a la Tour de Farce.

Rich:
How many drinks does it take to propose such nonsense?

utter nonsonse mike, all drugs in the world won't get him to 6.16 I find it strange you think it could help that much, that is absolute not true.

[ranger]

Funny=Strange= not possible ...ever...unless a drug and hormone therapy is introduced

Nope, not at all.

I now pull 12 SPI, stroking easily.

So, to pull 6:16, I just need to rate 34 spm, like everyone else.

I have already done a 2K @ 12 SPI, rating 32 spm, without even preparing for it, and even so, still struggling with technique.

ranger

The remaining problems with technique (high drag, poor catches and finishes, short sliding, etc.), which I still had in 2006, when I pulled 6:30, without even preparing for it, have now been ironed out.

I now row well (13 SPI) at low drag (120 df.).

So my work on technique is done, and I am preparing to race.

I think that (1) good race preparation and (2) my better technique, done at low drag, and therefore done more efficiently (e.g., in higher ratios, with better balance among my levers, with better length, etc.) will now get me those additional two spm.

You can't raise the rate in a 2K unless you do a good brace of lung-burning anaerobic work in your race preparation.

A 2K is 20% anaerobic.

And at low drag and 12 SPI, 34 spm for me is still a 2.5-to-1 ratio.

That's pretty leisurely racing.

Rocket Roy is in a 2-to-1 ratio at 30 spm pulling 1:48.

At 36 spm pulling 9.5 SPI at 1:40, as he does in his races, Rocket Roy is in something _very_ close to a 1-to-1 ratio.

That isn't leisurely racing at all.

ranger

[ranger]

For those who are lean and an ideal weight for their height, etc., once you get so that you can do an OTW stroke OTErg and can get your OTW paces at the same rate to 15 seconds per 500m over your erg times, your erg performances are indeed a good indicator of your OTW performances.

Both OTErg and OTW, in a 5K, Mike VB is about 14 seconds per 500m slower than the best elite young lightweights.

So!

What Mike VB can do OTErg predicts exactly what he can do OTW, and vice versa.

He isn't just like an elite young rower OTW but 14 seconds per 500m slower than those elite young rowers OTErg, or vice versa.

As his erg times go, so goes his OTW times, and vice versa.

There is a close, if not exact, relationship between the two.

Given standard training plans for rowing, at least, the apparent irrelevance of work OTErg to times OTW is not that erg times don't predict OTW times, but that, for many, and without exception, it appears, for older rowers, the standard training plans for erging don't improve your erg times and therefore don't improve your OTW times, either.

If older rowers follow traditional training plans for erging, their erg times just get worse and worse.

So their OTW times just get worse and worse, too.

If there were an erg-based training plan for older rowers that actually improved erg times, this wouldn't be true.

This training plan for erging would also improve OTW times.

ranger

[Rocket Roy]

You keep saying all is fixed and you easily pull 13 SPI etc etc and yet no timed distance OTE????

Strange no?

If I could pull so well I'd be resetting all the distance times. As it is I can only prepare to get the 6.40 needed for a new WR.......

So I can only assume that you can only hold this 13 SPI for 30m. Right?

[ranger]

Another gorgeous day here in Door County, WI.

Today so far, 15K OTErg, just before dawn.

I am indeed pulling 13 SPI now, at 120 df., for all purposes.

Better length.

And better catches and finishes.

For comfortable, everyday distance rowing, I seem to prefer to rate 25 spm.

So, that's 1:43 pace.

Interestingly, 1:43 pace is both the Open hwt FM WR and what the Viking pulled for 2K to win the hammer in the 60s lwts at WIRC 2011.

Comfortable everyday rowing is in and around FM pace, low UT1.

A FM is done at 2K + 14.

ranger

[ranger]

You keep saying all is fixed and you easily pull 13 SPI etc etc and yet no timed distance OTE????

Strange no?

If I could pull so well I'd be resetting all the distance times. As it is I can only prepare to get the 6.40 needed for a new WR.......

So I can only assume that you can only hold this 13 SPI for 30m. Right?

No, I'll hold 13 SPI for a FM.

Probably at 25 spm.

Roy--

If something is a complex skill, you don't just sit down as do it.

You have to _learn_ how to do it.

That's what I have been doing for the last eight years.

Will I be breaking all of the 60s records?

Yep, both lightweight and heavyweight.

I'm going to mash them by a country mile.

How is the OTW rowing going?

Are you liking it?

ranger

[ranger]

Given my short little lightweight legs, at 25 spm, pulling 13 SPI at 120 df., I am in a 4-to-1 ratio.

1:43



ranger

[hjs]

Given my short little lightweight legs, at 25 spm, pulling 13 SPI at 120 df., I am in a 4-to-1 ratio.

1:43



ranger

but 85 plus kg , pitty alcohol does have such a lot of calories

[ranger]

but 85 plus kg

I am _very_ light at the moment, as far as these things go.

The 30K a day is doing its trick.

ranger

[hjs]

but 85 plus kg

I am _very_ light at the moment, as far as these things go.

The 30K a day is doing its trick.

ranger

yes for some 85/90 kg is very light

[ranger]

10K over at Europe Lake in challenging conditions, after 15K OTErg.

Roaring SW wind.

I hugged the lee/west shore, but that didn't help much, given the patches of reeds near the shore on that side of the lake.

Oh well.

When I take good strokes, I am indeed pulling 8 SPI OTW.

So.

At 15 seconds over erg times, things like 4 x 1K, 1:34 @ 33 spm (12.7 SPI), OTErg, which predicts a 6:16 2K, would be comparable to 4 x 1K, 1:49 @ 33 spm (8 SPI), OTW.

I'll have to start giving both of these a try as the summer fades into the fall.

Used my new NK XL2 SpeedCoach today.

Nice gizmo.

ranger

[ranger]

but 85 plus kg

I am _very_ light at the moment, as far as these things go.

The 30K a day is doing its trick.

ranger

yes for some 85/90 kg is very light

Nope.

About 170 lbs., 77 kg.

ranger

[ranger]

I'll see if I can post some video doing 1:49 @ 33 spm (8 SPI) OTW in my Fluid so you can see what you think.

33 spm isn't that high a rate at all.

In a 1K trial OTW, I think I can rate 36-38 spm.

ranger

[ranger]

Back in 2007, I posted some video doing 2:00 @ 30 spm OTW.

That's only 6.7 SPI.

I now pull 8 SPI.

Nice progress.

The 5K that Mike VB did the other day, 2:08 @ 26 spm, was 6.4 SPI.

ranger

[hjs]

I am _very_ light at the moment, as far as these things go.

The 30K a day is doing its trick.

ranger

yes for some 85/90 kg is very light

Nope.

About 170 lbs., 77 kg.

ranger

in your dreams.... without proof we all know what your word is worth