Ranger's training thread

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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hjs
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Re: Ranger's training thread

Post by hjs » August 19th, 2011, 2:47 am

Byron Drachman wrote:
Ranger wrote:August 18, 2011: Now that my speed coach is calibrated, I'll start some verification tomorrow with a couple of low rate 1K trials--22 spm and 24 spm.
This is exciting news. According to your table, we will see a 4:04 or faster elapsed time when you do 24 spm for your 1K trial tomorrow. That's awesome.

So we will get a virtual row done in real life. Somehow I think there might be a little problem here and there in presenting this exiting news. :P

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Re: Ranger's training thread

Post by ranger » August 19th, 2011, 3:26 am

While you certainly don't wanted your erg jumping backwards when you row, I don't think it is bad at all to have it jumping _forward_. This just shows that you have a strong leg drive and are getting good catches.

OTW, during the leg drive, the blades of the oars stay put (Post in the water!) and the boat moves _around_ them as you go back on the slide.

But on a static erg, the frame of the machine doesn't move in this way and the strong forces exerted by the legs at the footplate push the frame of the erg forward.

I have never rowed on slides or a dynamic erg, but I guess it is exactly this difference between static erging and OTW rowing that these other machines try to overcome.

Given these things, it seems to me that if your static erg is not jumping forward, not just a bit, but one heck of a lot, you are not getting good catches.

No forces to speak of are being directed at the footplate.

At the catch, I now get the full vertical rise of the PM4 screen with my leg drive in the first .2 seconds of the drive.

135 kgF

It is this strong legs drive that pulls the boat around the blades of the oars at the front of the stoke, and in doing so, builds the momentum that permits a quicker and quicker use of the back and arms in the middle of the drive and into the finish as you send the boat away into its run, where it builds eventually to its highest velocity.

In a 1x, if your leg drive is weak, the result is a disaster, because you can't accelerate the handle, as it need to be, in middle of the drive and into the finish and therefore can't build the velocity needed to send the boat into a big run on the recovery.

This was certainly my major problem when I first started rowing OTW, because at the time, I rowed primarily with my back and arms, neglecting my legs.

You can do that OTErg, especially at high drag, and get away with it very nicely.

OTErg, there are no great consequences to getting a weak catch if you can then really pry with your back and pull with your arms in the middle of the drive and into the finish.

As I understand, you can also have some rowers, especially toward the bow, doing this sort of thing in larger boats as long as the rowers in the stern, especially the stroke seat, are getting good catches.

But in a 1x, it's a disaster.

With a better use of my legs, OTW in my 1x, i am now getting as much as a dozen more seconds per 500m in pace at the same rate, a 35% improvement. What used to be 2:08 @ 28 spm now comes out 1:56 @ 28 spm, etc.

A good use of the legs also works well OTErg, especially if you keep the drag low. And if you row this way in the erg, it transfers directly to your OTW rowing.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by ranger » August 19th, 2011, 3:53 am

Brunsie wrote:If you want to work hard and achieve something significant then I don't think anyone would belittle you for saying it, especially if asked.
Really? Happy to hear that. I didn't think you were saying that at all. In fact, I thought that you said explicitly that being humble is regarding what you do as insignificant, even if it is indeed significant. This just seems sad to me. What is to motivate action, if we regard everything we do as insignificant?
Brunsle wrote:If you constantly ran around spouting off about it over an over it would still come across as a bit arrogant and narcissistic but at least you would have "earned" the right to say it. Never have I suggested you should lie about your accomplishments.
I have three WR rows. I have six sub-6:30 rows as a _very_ light veteran, half of these sub-6:30 rows as a lightweight. I have had the best 2K for my age and weight five out of the last nine years, even though I wasn't even preparing to race most of those years, with sub-6:30 rows as a heavyweight two of the other years. No one my age and weight has ever rowed that fast. I have won all of the major championships, BIRC twice. Etc. No male veteran indoor rower over the last 10 years has a much better record of accomplishment in the sport. Sorry. But it's not like I haven't done anything in the sport and don't know what I am talking about.
Brunsle wrote:You however claim to achieved something that would have a little bit of significance if you had actually done it however you have failed miserably at achieving it.
Not at all. I haven't failed at anything associated with my rowing. So far, I have achieved all of my goals--in spades. With respect to my recent achievements, I am just preparing to race to show the results. My goal in training over the last eight years was to learn to row well (13 SPI) at low drag (120 df.). Back in 2003, I pulled a lwt 6:28 rowing badly (10 SPI) at max drag (200+ df.). I was a total novice. I didn't know how to row. In rowing, rowing well vs. rowing badly can be worth as much as 10 seconds per 500m. My fitness has been maximal for a decade, so the only way I could improve was to improve my technique. Sure, it took some time. But I have now done this, both OTErg and OTW. I am now preparing to race to see how this technical improvement might bear on my 2K. I will prepare to race by doing trials from the top down, from a FM to 500m. When I am done with these trials, I will do standard sharping workouts (8 x 500m, etc.) for a couple of months to bring up my anaerobic capacities. Then I will race. I won't know how my technical improvement bears on my 2K racings until I am fully prepared to race in this way.
Brunsle wrote: Why don't you save your claims for when you actually achieve it.
My claims about rowing well at low drag? Why? I have indeed achieved it. No veteran rower has ever rowed well, much less a 60s veteran. 60s veterans have missed it by seven seconds per 500m, 4 SPI, 50 kgF of peak force, a mile over 60min, 16 _minutes_ over a FM, etc.
Brunsle wrote: At this point I believe there is a higher likely hood that someone completely unknown to the erg'ing world will show up and "absolutely (gobsmackingly) blow the hell out of all current standards in senior and veteran erging from 40-70 years old" than there is any chance you will do it.
Why is that? Ironically, this person, whoever it might be, would have to put themselves through exactly the training I have put myself through for the last eight years if they wanted to be in a position to pull 6:16 at 60. Their fitness would have to be maximal, and they would have to row well at low drag. As a lightweight, that would mean they would have to pull something like 13 SPI, just naturally. No 60s lwt has ever pulled much more than 10 SPI. I have suggested some reasons for this (the emphasis of standard training plans for rowing on fitness, etc.), but in any event, whoever might train themselves to pull a lwt 6:16 at 60 would have to overcome a pretty enormous burden of tradition in the sport. Do you really think this could happen out of the blue? I doubt it. You can't pull great erg lightweight erg scores just by being big, as you can as a heavyweight. The weight limitation on lightweight rowing makes it so size is no factor. If you are going to go faster, by a wide margin, that anyone has ever gone before, you have to do it on skill and fitness. Delivering at some gobsmacking level on even one of these (skill vs. fitness) is difficult when you are 60. Delivering on both of them, I think, just can't happen out of the blue.No way.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by ranger » August 19th, 2011, 4:10 am

Brunsle wrote:Brunsle wrote:
At this point I believe there is a higher likely hood that someone completely unknown to the erg'ing world will show up and "absolutely (gobsmackingly) blow the hell out of all current standards in senior and veteran erging from 40-70 years old" than there is any chance you will do it.
I am not sure what you are saying here.

Someone "unknown to the erging world" would be someone with no accomplishments in the sport.

This person, you claim, would not be like me.

But I thought you said that the problem with my goals, etc., was that they were out of line with my accomplishments?

I don't understand.

You seem to be saying that in order to be ethically acceptable, anyone who trains ambitiously and idiosyncratically in an effort to set standards at some new level, of necessity, can't have any accomplishments in the sport. Otherwise, as they were training, they would be regarded as a narcissistic braggart. Someone out of the blue wouldn't. They would just come from nowhere and do it, with no talk about it or unusual effort expended, and certainly with no contact, from day to day, with others in the erging world.

Sorry, but that seems a _very_ strange thing to think, both in practical and ethical terms.

Have you read Malamud's _The Natural_, or seen the movie?

You seem to live in a fantasy world something like that.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by ranger » August 19th, 2011, 4:28 am

Rocket Roy wrote:it is all pure fantasy
Nope.

Just the opposite, Roy.

Learning to row well is just hard work and takes a while to get done.

Fantasy is thinking, as Brunsle does, that an accomplishment like learning to row well when you are 60 just comes out of the blue, that it _can't_ come from prolonged, purposeful effort.

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Re: Ranger's training thread

Post by ranger » August 19th, 2011, 4:30 am

Byron Drachman wrote: This is exciting news. According to your table, we will see a 4:04 or faster elapsed time when you do 24 spm for your 1K trial tomorrow. That's awesome.
Sure.

I think that should be no problem, although I will have to try out some rowing with my newly calibrated speed coach to see for sure where my pace are falling now with respect to rates.

I'll certainly have no problem holding my technique steady for 1K at 24 spm.

In fact, if I can do one, I should be able to do ten.

HR shouldn't be much over 155 bpm, middlin' UT1.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by Byron Drachman » August 19th, 2011, 5:12 am

Ranger wrote:OTW, during the leg drive, the blades of the oars stay put (Post in the water!) and the boat moves _around_ them as you go back on the slide.
From
http://www.atkinsopht.com/row/bladpath.htm
The true (absolute longitudinal) slip of an oar blade is large in spite of convincing appearances to the contrary. Often the blade actually leaves the water at the release behind its (apparent) catch point, but only after having suffered a large and unseen absolute slip.

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Re: Ranger's training thread

Post by mikvan52 » August 19th, 2011, 6:28 am

ranger wrote:
Byron Drachman wrote: This is exciting news. According to your table, we will see a 4:04 or faster elapsed time when you do 24 spm for your 1K trial tomorrow. That's awesome.


I'll certainly have no problem holding my technique steady for 1K at 24 spm.

In fact, if I can do one, I should be able to do ten.
Problem being: How will you swallow your pride and report the one or two 1ks you do today OTW... :P

I'm surprised you didn't fluff out your erg feathers and say you were going to go sub 3:30 on your first ever 1k OTW :D

Why not try a programmed workout? (such as the following)
“Why walk before you can run” ;)

Click: (see last two photos)
2 sets of six (30 strokes on/ 20 strokes off) w/a 5' paddle in between

Give it a whirl someday: When the 1ks seem too big a bite to chew...
3 Crash-B hammers
American 60's Lwt. 2k record (6:49) •• set WRs for 60' & FM •• ~ now surpassed
repeat combined Masters Lwt & Hwt 1x National Champion E & F class
62 yrs, 160 lbs, 6' ...

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Re: Ranger's training thread

Post by snowleopard » August 19th, 2011, 6:35 am

ranger wrote:Given these things, it seems to me that if your static erg is not jumping forward, not just a bit, but one heck of a lot, you are not getting good catches.

No forces to speak of are being directed at the footplate.
Gravity and friction are more than enough to overcome anything you can throw at the footplate. No doubt you have only observed this phenomenon on a polished floor.

Take a look at Matt Pinsent pulling a 5:40 something 2K. The erg stays put. Funny eh?

Why are you so effin stupid most of the time? Your abundant humility alone should stop you you making these brainless pronouncements :roll:

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Re: Ranger's training thread

Post by ranger » August 19th, 2011, 6:38 am

mikvan52 wrote:Give it a whirl someday: When the 1ks seem too big a bite to chew...
Low rate 1Ks are "too big a bite to chew"?

I don't understand.

A head race is 5K.

I'll be doing head races in a month or so.

I was plowing along for 3K, 2:10 @ 24 spm, up at Lansing last year just fine.

No problem with the rowing.

I wasn't even working hard.

And I am _much_ better than that now, perhaps as much as eight seconds per 500m at the same rate.

Last year, I was doing 2:10 @ 24 spm; this year, I think I'll do 2:02 @ 24 psm.

I find rates OTW and OTErg right about the same in terms of effort, don't you?

OTErg, 1K intervals at done at race rate, say, 34 spm, not 24 spm.

24 spm is a FM rate OTErg.

OTErg, a FM is 3500 strokes, not 120.

So, OTW, I don't think I will be in huge distress over 1K until I get up to 34 spm.

8 SPI @ 34 spm is 1:49.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by mikvan52 » August 19th, 2011, 7:05 am

ranger wrote:
mikvan52 wrote:Give it a whirl someday: When the 1ks seem too big a bite to chew...
Low rate 1Ks are "too big a bite to chew"?

I don't understand.
anchor hauling low rate 1ks where you are looking for a good time will be an eye-opener for you...
but I think you know that already.

And: Your posting of any definitive screen shots of your NK SL2 will be an impossibility. :D

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Re: Ranger's training thread

Post by ranger » August 19th, 2011, 7:07 am

Rocket Roy wrote:You must be really good to do a FM at 1.48.

I just did only a 30 min piece at 1.52.2 average and...26 spm and it nearly killed me. OK it was strapless but even so.
Nearly killed you?

You mean in terms of a high HR?

You need to learn to get more out of your skeletal-muscular system.

Rowing well for a lightweight is 1:52 @ 19 spm, not 1:52 @ 26 spm.

If you had a stroke that was naturally 13 SPI rather than 9 SPI, at 1:52 pace, you could shift the burden of the effort away from aerobic distress to skeletal-muscular skill and effectiveness.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by ranger » August 19th, 2011, 7:09 am

mikvan52 wrote: anchor hauling low rate 1ks where you are looking for a good time will be an eye-opener for you...
I am not anchor-hauling anything. I now row as well as you.

I did two 1Ks yesterday calibrating my speed coach.

So 1Ks are no surprise.

Looking for a good time?

At 22 spm?

I don't understand.

1K trials are done at about 34 psm, not 22 spm.

At 22 spm, my hR will be UT2 (145 bpm), steady state.

In a 1K trial, my HR will hit max (190 bpm) about half way through.

ranger
Last edited by ranger on August 19th, 2011, 7:12 am, edited 2 times in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by mikvan52 » August 19th, 2011, 7:10 am

snowleopard wrote:
ranger wrote:Given these things, it seems to me that if your static erg is not jumping forward, not just a bit, but one heck of a lot, you are not getting good catches.

No forces to speak of are being directed at the footplate.
Gravity and friction are more than enough to overcome anything you can throw at the footplate. No doubt you have only observed this phenomenon on a polished floor.

Take a look at Matt Pinsent pulling a 5:40 something 2K. The erg stays put. Funny eh?

Why are you so effin stupid most of the time? Your abundant humility alone should stop you you making these brainless pronouncements :roll:

"if your static erg is not jumping forward, not just a bit, but one heck of a lot, you are not getting good catches"
This pronouncement, in itself, shows that after many years of "learning to row" in conjunction with "my work is done" that ranger will never scull fast times over standard race distances.

All hail, Tsunami Rich ! The mini-tramp maestro...

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Re: Ranger's training thread

Post by ranger » August 19th, 2011, 7:16 am

mikvan52 wrote:This pronouncement, in itself, shows that after many years of "learning to row" in conjunction with "my work is done" that ranger will never scull fast times over standard race distances.
Eskild E. tapes his erg to the floor.

It moves all over the place.

In a 1x, the boat leaps forward across the water, with the blades relatively stationary in the water, when pressure is applied at the catch by the legs to the footplate toward the stern.

A static erg doesn't.

This has nothing to do with crashing into front stops on recoveries.

My slide control is now excellent, both OTErg and OTW.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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