Ranger's training thread

[ranger]

Mike--

The Open hwt WR OTErg is held by Rob Waddell, who has won Olympic Gold and two World Championships OTW in single sculls.

OTErg, Waddell has done 500m in 14.58 seconds.

ranger

[Rockin Roland]

Mike--

You don't know how to use the erg to help your OTW rowing.

So, by all means, avoid it!

ranger

Now that's "the pot calling the kettle black".

We're all still waiting to see what you can do on the water Ranger.
That's because everyone has already given up on seeing evidence of some of those fabulous workouts, that you claim you can do, on the erg.

Hence if your no good at either of them Ranger, by all means, avoid it!

[ranger]

Rain here in Door County, WI, this morning.

15K of "Steamrollering" OTErg, just before dawn.

"Steamroller" moves along at 23 spm, so when I get around to it, I'll just do my FM trial to my "Steamroller" playlist on my ipod Touch, pulling on the downbeats.

When I get my technique exactly right, I pull 1:45.

13 SPI

Rowing well.

120 df.

Out OTW at Europe Lake after breakfast.

The rain should be refreshing.

Winds are calm.

ranger

[ranger]

We're all still waiting to see what you can do on the water Ranger.

Me?

OTW?

Come on.

I'm just an erger.

No ergers are any good OTW.

You know that.

Ergers are just clumsy anchor-hauiing gym rats.

ranger

[bellboy]

We're all still waiting to see what you can do on the water Ranger.

Me?

OTW?

Come on.

I'm just an erger.

No ergers are any good OTW.

You know that.

Ergers are just clumsy anchor-hauiing gym rats.

ranger

You said it Fucko!

[ranger]

"Steamroller" moves along at 23 spm, so when I get around to it, I'll just do my FM trial to my "Steamroller" playlist on my ipod Touch, pulling on the downbeats.

When I get my technique exactly right, I pull 1:45.

13 SPI

Rowing well.

120 df.

I only need to do 1:48 @ 23 spm (12.1 SPI) to hit my target, though.

So this should give me some leeway in terms of the technical challenge:

Three seconds per 500m.

A few bad strokes won't spoil the show.

ranger

[ranger]

If you are a short little lightweight like me (5'11"), at 120 df., to pull 13 SPI (e.g., 1:45 @ 23 spm), you need to get the entire vertical rise of the PM4 screen with your legs at the catch.

I don't think that there is any other easy, natural way to do it.

I would be delighted to consider an alternative, but with a drive time of only .5 seconds, I don't think that there _are_ any.

For a little old guy to get 135 kgF of peak force--easily, in .2 seconds, thousands of times over, e.g., for the 2.5 hours of rowing in a FM--takes great consistency, quickness, length, timing, sequencing, footwork, leveraging, preparation, etc.

Quite a technical challenge.






ranger

[ranger]

Historically, even the best 60s veterans my size have rowed long distances like this:



The slide is short.

The legs are slow and delayed.

So the timing and sequencing of the other levers is compromised, if attended to at all.

The leveraging is done simultaneously, by using all of the levers at once, in a slow, steady push-pull from catch to finish.

The velocity of the handle remains constant. The handle is not accelerated.

The footwork is simplified, and therefore unstable and ineffective--just a slow, simple rock from the balls of the feet (at the catch) to the heels (at the finish).

The catch is taken too early by the arms and back, undermining the power of the quads; the heels are set too late, undermining the power of the hams & glutes; the swing of the back is minimized and unsupported at the footplate, undermining the power of the core; and the finish, rocked back on the heels, is weak/dumped, negating, almost entirely, the contribution of the arms and lats.

Peak pressure is about 80 kg.F., 55 kgF. (40%) less.

Stroking power is 8 SPI, 5 SPI (40%) less.

ranger

[snowleopard]

The handle is not accelerated.

Given that the handle velocity at the catch is zero, I find this a bit unlikely

[Citroen]

Historically, some 60s veterans like to trot out the same old photos time and time again:

Code: Select all

Camera Maker: SONY
Camera Model: DSC-N1
Image Date: 2011-04-02 18:38:18 (no TZ)
Focal Length: 17.9mm
Aperture: f/4.5
Exposure Time: 1.000 s
ISO equiv: 64
Exposure Bias: +0.70 EV
Metering Mode: Matrix
Exposure Mode: Manual
White Balance: Auto
Flash Fired: Yes (Auto, return light detected)
Orientation: Normal
Color Space: sRGB
GPS Coordinate: undefined, undefined

Code: Select all

Camera Maker: SONY
Camera Model: DSC-N1
Image Date: 2011-04-22 16:21:57 (no TZ)
Focal Length: 23.7mm
Aperture: f/5.4
Exposure Time: 2.000 s
ISO equiv: 64
Exposure Bias: +1.00 EV
Metering Mode: Matrix
Exposure Mode: Manual
White Balance: Auto
Flash Fired: Yes (Auto, return light detected)
Orientation: Normal
Color Space: sRGB
GPS Coordinate: undefined, undefined

FTFY, you're welcome.

[ranger]

The handle is not accelerated.

Given that the handle velocity at the catch is zero, I find this a bit unlikely

The handle is not accelerated throughout the drive. That is, the handle is not moving faster at the finish with the arms than it is in the middle of the drive with the swing of the back, and with the handle is not moving faster in the middle of the drive with the swing of the back than it is initially during the leg drive.

ranger

[ranger]

Historically, some 60s veterans like to trot out the same old photos time and time again

Indeed I do.

I keep them right on my desktop.

The contrast in the force curves is clear, no?

ranger

[Rocket Roy]

Mike--



OTErg, Waddell has done 500m in 14.58 seconds.

ranger

I bet he wishes he had........

[Rocket Roy]

ranger

Wow you are up to 308m already, Kudos!

[Citroen]

ranger

Wow, he managed 308m back in APRIL, Kudos!

FTFY.

The old coot hasn't rowed a stroke since - well not one that we've had any details of. He won't do a FM (at any pace), he won't ever race on the water and he's not going to turn up to any major ergo champs either.