6:28 2K

[ranger]

What did he pull last year for 2K?

ranger

Enough to win the WORLD CHAMPIONSHIP'S. No need to go any faster.

I won't be there this year as I'm concentrating on the Cycling Time Trial WC's. But I'll be back when I'm 60...

Erging is a race against the clock.

There are no significant race strategies or race distractions (wind, cold, current, course, etc.).

Your training determines your pacing, not your competition.

We'll all look forward to your return.

To win, I think you'll have to pull sub-6:20.

That will be hard when you struggled with sub-6:45 last year.

Next year, odds have it, you'll struggle with sub-6:50.

There is no easy way to get better on the erg as you are aging, and you have yet to confront the difficulty.

You certainly can't get better on the erg by just training to race, as you have done to this point.

Good luck with the cycling, though.

ranger

[ranger]

No need to go any faster.

Sure there is.

On the erg, everyone goes as fast as they can.

The question is: How fast can you go?

Who you are racing against is immaterial.

Back in 2003, I won most of my races by 10-30 seconds.

Result: 6:33, 6:30, 6:32, 6:29, 6:28, 6:32, etc.

No reason to race easily just because you are ahead.

Your training determines your racing.

ranger

[snowleopard]

We'll all look forward to your return.

You got that right. Someone that can whup your sorry ass on a quarter of the training.

[ranger]

We'll all look forward to your return.

You got that right. Someone that can whup your sorry ass on a quarter of the training.

A quarter of the training?

You haven't been paying attention.

Roy trains just as much as I do, perhaps more, especially cross-training, to lose weight.

In fact, I think this probably explains most of his lack of decline in the 2K, not his work with PaulS.

Working with PaulS, he didn't improve a whit.

Before he started to work with PaulS, he pulled 6:38.

After he worked with PaulS, he pulled 6:38.

As the WR-holder, most of the time, he has pulled 6:42-6:44.

Unless Roy goes back and does intensive foundational work to improve his base, two years from his 6:44 last year predicts 6:47.5 for next year, another 3.5 second decline.

ranger

[snowleopard]

We'll all look forward to your return.

You got that right. Someone that can whup your sorry ass on a quarter of the training.

A quarter of the training?

You haven't been paying attention.

Roy trains just as much as I do, perhaps more, especially cross-training, to lose weight.

Well unless you are lying about the duration of your training Mr Brook trains for considerably less time than you.

Lately, I have been spending 3-4 hours on my rowing and cross-training, not six.

If I do as much as six hours a day, I do it on the weekends.

Tell me, when you have competed in the same event as Rocket, what is your best placing?

[leadville]

I defer to the consensus of the group (removed by author)

[rjw]

If you thought we were confused/frustrated by Ranger, read a few comments by the professor's students.

This is a rowing forum and while it's ok to tear rangers training apart I think attacking his work is just plain wrong what are you going to do next find some neighbours who dislike him? lets just keep it about rowing ok

(snip)...

Rather, as I pointed out in my post, the student comments and ratings (based on 32 reviews) are additional evidence of your tendency to confuse and frustrate.

From my point of view, discussions like this should not appear in this forum. This is probably the fifth time someone has posted this stuff. Apart from being irrelevant to a 6:28, these types of posts do little to reflect anything relevant. Also, it is widely accepted that these reviews are generally from students that are motivated (not necessarily in a positive way) enough to write something and for that reason are hardly representative.

Please leave his professional life out of the discussion.

[chgoss]

Agreed, surely there's enough to yell at him about w/out it

[mikvan52]

Been away for most of the last two days:

I see (?) has changed in the professor's quest toward a 2k rowed without breaks in 6:28.

This time will indeed be HUGE when Cureton inevitably adds it to his wondrous list of accomplishments.

By this time of evening in ranger's and my shared time zone, he's in his jammies and has trundled off to bed to refresh his "I'm truly dreaming" reserves.

The 103% Solution

When he rises he might want to consider that if he is to pull 6:28 again, he should be able to (on any day), experience the inner joy of pulling a 2k at 103% of this time w/o resorting to getting himself in peak shape.


I feel this is true because I can do so. Since IRHO (in ranger's humble opinion), I am a mere shade of what he is as a rower, he'll have no problem replicating my ratio of 2x2k to 1x2k.

In my case:
I can manage repeat 2ks at 7:00 on a short rest...
I can manage a sole 2k at 6:47 as a time trial.
Let me emphasize that these are RECENT performances in a year that ends with the number "10" (not "03")
(7 minutes is roughly 103% of 6:47)... the "103% solution"

My conclusion:
So ranger, if he predicts 6:28 for one 2k should be able to do at least TWO 2ks IN THE 6:39 range



To put that in perspective that's virtually matching Roy's current WR for his group, waiting for 5-8 minutes, and then doing another WR paced 2k again!

Trust ranger! He never ceases to amaze.

An bets on what he rows in his first go at 2k this indoor season?
Fans, it's almost that time again!

We should be making a list of predictions for his first event.

As for me, I just want to see 2x2k/8'r in 6:39 from our main man.
I'll be sad though: If he can't pace a pair of 2ks like this this week he won't be able to chalk up 6:28 anytime soon and I'll have to endure all that "when I'm fully trained next season" stuff.........

[Rocket Roy]

Before he started to work with PaulS, he pulled 6:38.

After he worked with PaulS, he pulled 6:38.



ranger

True as a 90 kilo hwt I pulled a 6.38 aged about 52 then aged 55 and weighing 74 kilos I pulled a 6.34. I would say that Paul's training is the sole reason I got faster as I got lighter.

I found as a coach he was brilliant. he guided me to 2 World Championship's.

Not to mention the European Crown as well.

[aharmer]

I agree that ranger's professional life has nothing to do with this thread. In fact, the process of researching commentary on his classes is pathetic at best. If you think he's a dick, train hard and kick his ass, then rub his face in it. Leave his job out of it.

[ranger]

Well unless you are lying about the duration of your training Mr Brook trains for considerably less time than you.

No, not when he is training to race.

In order to make weight, he also cross-trains extensively.

He does double sessions on the erg, too, something that I don't do.

He trains in the daylight hours (morning and afternoon).

As a result, much of his entire waking day is taken up with training.

When he works (he does indeed have a job), he doesn't usually row at all.

ranger

[ranger]

Before he started to work with PaulS, he pulled 6:38.

After he worked with PaulS, he pulled 6:38.



ranger

True as a 90 kilo hwt I pulled a 6.38 aged about 52 then aged 55 and weighing 74 kilos I pulled a 6.34. I would say that Paul's training is the sole reason I got faster as I got lighter.

I found as a coach he was brilliant. he guided me to 2 World Championship's.

Not to mention the European Crown as well.

There was nothing official about the 6:34. It wasn't done in a race.

In a race, you only pulled sub-6:40 (6:38) once as a lightweight, and never in one of the major championships (WIRC, BIRC, EIRC).

Without extensive foundational work, even those days are now gone.

Next year, 6:45 will be a challenge, I think.

I agree:

PaulS taught you how to prepare to race (sharpening, tapering, weight control, consistency, pacing, race strategy, etc.), which you really didn't know how to do before working with him.

NB!

That is an entirely different affair from learning how to get better by improving your foundational training.

As with me, I suspect that, when you are fully prepared to race, weight doesn't matter.

Fat doesn't make you go faster.

ranger

[ranger]

So ranger, if he predicts 6:28 for one 2k should be able to do at least TWO 2ks IN THE 6:39 range

The goal for this sharpening season (over the next six weeks) is 4 x 2K at 1:38.

For me, that's AT.

HR pushing up toward 180 bpm toward the end of each interval.

It appears that we row the same paces at right about the same HR.

No, if I had a maxHR of 163 bpm like you, I couldn't imagine doing 4 x 2K @ 1:38, either.

My maxHR is 190 bpm.

That makes it quite a bit easier.

ranger

[ranger]

I can manage repeat 2ks at 7:00 on a short rest

My goal for this year is a HM, 1:45 @ 28 spm.

A HM is done at 2K + 11.

ranger