6:28 2K

[ranger]

....Well, the only thing wrong with all of this number crunching is fact.
.....

Rich,
you said you would start posting screen shots of your morning weight starting on Monday. Why not start now? It is easiest to loose weight when you first start so I don't think there is anything to be gained by waiting.

It would be interesting for all involved if you posted your weight and workouts. Hard data will demonstrate how rapidly you can loose weight and what effects it has. I agree with MVB, I don't really care if you are 170 or 155, but the weight loss attempt is interesting.

I don't like to worry about it until I am at weight.

Then I will worry about it as I bring my weight down from 165 lbs. to 155 lbs.

I will give you reports about my weight all the way along the line as I lose the last 10 pounds down to 8% body fat.

BTW, if addition to stroking power, cross-training, strength, and body composition, I can now add UT2 rowing.

I have now arrived at 1:49 @ 22 spm at 145 bpm, 70% HRR, steady state.

This is UT2 rowing for a 6:16 2K.

So I now have the UT2 rowing of an elite young lightweight, too.

Now, I need a series of distance trials (FM, HM, 60min, 10K, 30min) right on my targets.

Then I can add UT1 rowing to that list.

Then it is on to hard sharpening: AT, TR, AN for six weeks.

And if I do in my UT1 rowing what I aiming to, how can I lose with my sharpening?

My preparation, albeit long and hard, will have been perfect.

As Bobby Knight likes to say, almost everyone has the will to win, but almost no one has the will to prepare to win.


http://thinkexist.com/quotation/everyon ... 59748.html

[snowleopard]

Now, I need a series of distance trials (FM, HM, 60min, 10K, 30min) right on my targets.

Then I can add UT1 rowing to that list.

Then it is on to hard sharpening: AT, TR, AN for six weeks.

And if I do in my UT1 rowing what I aiming to, how can I lose with my sharpening?

My preparation, albeit long and hard, will have been perfect.

Will it?

WIRC is less than six weeks away. You distance trials will take two weeks to complete. Who knows how long the UT1 rowing will take. And then you sharpen for six weeks. That puts us 10 to 12 weeks into the future.

I thought you were going to blow the erging world apart with a 6:16 at WIRC 2010.

[ranger]

Now, I need a series of distance trials (FM, HM, 60min, 10K, 30min) right on my targets.

Then I can add UT1 rowing to that list.

Then it is on to hard sharpening: AT, TR, AN for six weeks.

And if I do in my UT1 rowing what I aiming to, how can I lose with my sharpening?

My preparation, albeit long and hard, will have been perfect.

Will it?

WIRC is less than six weeks away. You distance trials will take two weeks to complete. Who knows how long the UT1 rowing will take. And then you sharpen for six weeks. That puts us 10 to 12 weeks into the future.

I thought you were going to blow the erging world apart with a 6:16 at WIRC 2010.

Distance trials are just sharpening workouts.

They can be done in the flow of other sharpening, as I did in the fall of 2003.

There is no problem with time.

Six weeks is plenty of time.

I am done with my distance training.

In a distance trial, you ride at your anaerobic threshold and then push it as hard into AT as you can, given the distance.

So the row is just a hard AT affair, like any other AT workout (e.g., 4 x 2K).

Hard AT workouts are also helped by a complement of sprint workouts (e.g., 8 x 500), which, in comparison, mmakes them feel slow and easy.

ranger

[ranger]

I thought you were going to blow the erging world apart with a 6:16 at WIRC 2010.

Yep.

That's the plan, and at 155 lbs. (8% body fat).

So far so good.

I am rowing right on my targets.

Distance rowing is complete and I am ready to sharpen (with distance trials, AT long intervals, and anaerobic short intervals).

I am at weight.

Wish me luck!

ranger

[hjs]

I thought you were going to blow the erging world apart with a 6:16 at WIRC 2010.

Yep.
That's the plan, and at 155 lbs. (8% body fat).
So far so good.
I am rowing right on my targets.
Distance rowing is complete and I am ready to sharpen (with distance trials, AT long intervals, and anaerobic short intervals).

I am at weight.
Wish me luck!

ranger

You won,t, you will hav etrouble breaking 7 minutes in your first race.
You will again not show 1 training piece
You are not at weight and haven,t got a clue what you bodyfat % is. You will stay above 75 kg again this season, only on some weigh-ins you will be just lightweight for a very short while.
You haven,t done any distance work.
You would not do any sharpening before you would pull 6.28

And luck has nothing to do with it so not needed.

[ranger]

This morning: 90min erg, 90min bike

Another session, just this this one, this afternoon, after I have everything ready for the first day of class tomorrow.

ranger

[ranger]

I thought you were going to blow the erging world apart with a 6:16 at WIRC 2010.

Yep.
That's the plan, and at 155 lbs. (8% body fat).
So far so good.
I am rowing right on my targets.
Distance rowing is complete and I am ready to sharpen (with distance trials, AT long intervals, and anaerobic short intervals).

I am at weight.
Wish me luck!

ranger

You won,t, you will hav etrouble breaking 7 minutes in your first race.
You will again not show 1 training piece
You are not at weight and haven,t got a clue what you bodyfat % is. You will stay above 75 kg again this season, only on some weigh-ins you will be just lightweight for a very short while.
You haven,t done any distance work.
You would not do any sharpening before you would pull 6.28

And luck has nothing to do with it so not needed.

Gosh, you're pretty grumpy today, Henry.

Chin up, guy.

Life isn't all that bad, even if you are frustrated with what you can do--and can't.

Just be thankful for what you can do.

ranger

[hjs]

Yep.
That's the plan, and at 155 lbs. (8% body fat).
So far so good.
I am rowing right on my targets.
Distance rowing is complete and I am ready to sharpen (with distance trials, AT long intervals, and anaerobic short intervals).

I am at weight.
Wish me luck!

ranger

You won,t, you will hav etrouble breaking 7 minutes in your first race.
You will again not show 1 training piece
You are not at weight and haven,t got a clue what you bodyfat % is. You will stay above 75 kg again this season, only on some weigh-ins you will be just lightweight for a very short while.
You haven,t done any distance work.
You would not do any sharpening before you would pull 6.28

And luck has nothing to do with it so not needed.

Gosh, you're pretty grumpy today, Henry.

Chin up, guy.

Life isn't all that bad, even if you are frustrated with what you can do--and can't.

Just be thankful for what you can do.

ranger

Not grumpy, just translating your jiberish to more commonly used words

[ranger]

Given my stroking power now (12 SPI), if I can get to 46 spm for 500m, I'll pull 1:25.

That might be fine.

Then I would only need a 10 MPS @ 11 SPI row for 10K to predict a 6:16 2K.

2K = (500m + 10K)/2

1:25 500m

1:43 10K

1:34 2K

ranger

[ranger]

You would not do any sharpening before you would pull 6.28

This is still true.

My goal for Indianapolis on the 27th is 6:28 (1:37 @ 32 spm).

Then I will do hard sharpening for the last month of the season until Chicago at the end of February.

Over the next three weeks, I will be doing mainly AT stuff, which is sorta like sharpening, but not really.

AT stuff tops out at about 32 spm.

Then in February, I will try to raise the rate to 36 spm for my 2Ks.

That will demand some real (anaerobic) sharpening (intervals at 40 spm, etc.).

ranger

[ranger]

I just juiced 24 pink grapefruit.

Great stuff.

Jet fuel.

Makes you lean and mean.

ranger

[chgoss]

I thought you were going to blow the erging world apart with a 6:16 at WIRC 2010.

Distance rowing is complete and I am ready to sharpen (with distance trials, AT long intervals, and anaerobic short intervals).

not yet, looks like you are making the same mistake as last year, prematurely starting sharpening...

"Everyone wants to win, but no one has the will to do what it takes to win"..

Never mind, I found it.. you are in stage #2 below..

Code: Select all

Ranger's stages of training 
(1) Row effectively/foundational rowing (at low rates, middle distances, and high stroking power). Don't race your training!
(2) Row efficiently/hard distance rowing/pre-sharpening (at low stroking powers, long distances, and up to 30 spm). Don't race your training!
(3) Sharpening (at high rates, middling stroking powers, and short distances, 2 month's at most). Now it's time to race your training!. Get out the clock and bust it to the max!
(4) Race (at middling rates, middling stroking powers, and middling distances).

Notes: 
- "Dont race your training" means: dont record the time it took to complete a distance, regardless of the rate or pace of that session, as the very act of recording the time/distace transforms a stage 1 or 2 session, into a stage 3 "sharpening" session.
- A person can only start #3 when they are within 12 seconds of their target race goal. 

Yes.

ranger

A person can only start #3(sharpening) when they are within 12 seconds of their target race goal. - ranger

[ranger]

A person can only start #3(sharpening) when they are within 12 seconds of their target race goal.

Yes, as I said, I will start hard sharpening in February, after my first race in Indianapolis.

My goal for Indianapolis is 1:37 @ 32 spm.

6:28 is a dozen seconds from my 2K target, 6:16.

ranger

[ranger]

looks like you are making the same mistake as last year, prematurely starting sharpening

Not sure where you are getting this.

Last year, I didn't sharpen at all.

I didn't even do distance rowing, much less distance trials.

I just did foundational rowing, but raced, nonetheless.

Do you mean "you are making the same mistake as last year, racing without doing distance rowing, distance trials, and sharpening"?

If so, sure, in part.

I am going to race at Indianapolis, just on the basis of foundational rowing, distance rowing, distance trials, and some comparable AT work (e.g., 4 x 2K).

Then I am going to do hard anaerobic sharpening in February in preparation for WIRC and Chicago (and any other regattas I can drum up).

The regatta at Chicago is a month after the regatta at Indianapolis.

ranger

[chgoss]

A person can only start #3(sharpening) when they are within 12 seconds of their target race goal.

Yes, as I said, I will start hard sharpening in February, after my first race in Indianapolis.

My goal for Indianapolis is 1:37 @ 32 spm.

6:28 is a dozen seconds from my 2K target, 6:16.

ranger

that would also mean that if you dont hit 6:28 at Indianapolis, you would be unable to start sharpening until you did, correct?