6:28 2K

[ranger]

Foundational rowing is usually done at 16-22 spm.

I no longer have to do this sort of rowing again, except briefly, as I warm up.

For me now, 22 spm, 27 spm, and 32 spm are important rates, if I hold my technique together.

22 spm is warm up rate.

27 spm is base pace (e.g.., on long rows), a stiff but comfortable rate.

Working hard!

And 32 spm is AT, outside of my UT1 range and therefore not sustainable at steady state.

This means that the best maintenance row from day to day for me now is an hour or two starting out at 22 spm until I am warmed up, building up to 27 spm and holding that through the center of the row, and then kicking it in by pushing the rate up to 32 spm over the last 2-3 K.

Great stuff.

Negative splitting.

ranger

[ranger]

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

Lengthen the rest and do 4 x 2K.

That is the standard predictive AT workout.

Yes, 4 x 2K (with long rest) is done at 2K + 4.

So you should be able to do 1:46 for the workout, if you do 1:42 in a race.

Rate should be around 32 spm.

ranger

[ranger]

Other good AT workouts are (1) a hard 5K and (2) a hard 10K.

This year, I will need to do those in 1:42 and 1:45, respectively.

Back in 2003, I did 4Ks at 1:42 and 9Ks at 1:45.

ranger

[ranger]

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

What do you rate in these 2Ks?

You should get the rate to 32 spm.

ranger

[ranger]

Mike--

Your obsession with AT work is misplaced.

Everything significant about training for a 2K is over when you get to AT work.

AT work is entirely predictable from your achievements in UT rowing.

The challenge for you is not beating your brains out doing repeat 2Ks.

That's just superficial race preparation, not the heart of training for a 2K.

The issue is how to keep that 11 SPI in your stroke and glide along at 26-28 spm for 30K with a low to middlin' UT1 heart rate (for you, 135 bpm), as Caviston does with his Level 3 rowing as he approaches a race.

This is gorgeously relaxed and satisfying rowing!

If you can learn to do this, your 4 x 2K AT times will plummet in direct proportion to your UT achievement.

These long 30K rows should be done at 2K + 12 or so.

So, if you want to pull 6:28/1:37 for 2K, keep working at this rowing until you can do these rows at 1:49.

I need to do them at 1:46, given my 6:16/1:34 target.

That predicts a 60min trial at 1:43.

1:43 @ 29 spm (10 MPS, 11 SPI)

Distance rowing.

ranger

[ranger]

1:46 @ 27 spm is 11 MPS.

Easy as pie.

Base pace.

30K pace

UT1

ranger

[hjs]

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.........

Well done Mike on that 2k, even a high spi for the bulk of the race The nutty pro will have to, pull hard to better that in his first race. he proberbly won,t although he is 8 seconds faster per 500

[snowleopard]

As for me, I just want to see 2x2k/8'r in 6:39 from our main man.

Mike that's nothing. I see from the UK forum that ranger promised 4 x 2K @ 1:38 5 min rests as a lwt three years ago. Did that ever happen?

I'm guessing not since he has failed to break Rocket's WR or indeed go sub 6:40 for even one 2K in the meantime.

My prediction for Indianapolis is a DNF or flapping in at 7:20 owing to some unanticipated [rowing] stroke or physiological crisis that has not manifested itself during the past six years.

[ranger]

Let me emphasize that these are RECENT performances in a year that ends with the number "10" (not "03")

I pulled 6:29 in 2006, without even preparing for it, just on the basis of foundational rowing, without distance rowing or sharpening.

This year, I have been doing distance rowing for about six months.

I will be sharpening for the next six weeks.

ranger

[ranger]

As for me, I just want to see 2x2k/8'r in 6:39 from our main man.

Mike that's nothing. I see from the UK forum that ranger promised 4 x 2K @ 1:38 5 min rests as a lwt three years ago. Did that ever happen?

I'm guessing not since he has failed to break Rocket's WR or indeed go sub 6:40 for even one 2K in the meantime.

My prediction for Indianapolis is a DNF or flapping in at 7:20 owing to some unanticipated [rowing] stroke or physiological crisis that has not manifested itself during the past six years.

Your emphasis on early efforts in a racing season is also misplaced.

If you have a big base and sharpen right through a racing season, you can drop your times by a dozen seconds over 2K across the span of four or five races.

Because Mike VB focusses on race preparation rather than building a big base, his early 2Ks each racing season are often better than his later ones.

He not only doesn't improve across the racing season, he gets worse.

ranger

[snowleopard]

As for me, I just want to see 2x2k/8'r in 6:39 from our main man.

Mike that's nothing. I see from the UK forum that ranger promised 4 x 2K @ 1:38 5 min rests as a lwt three years ago. Did that ever happen?

I'm guessing not since he has failed to break Rocket's WR or indeed go sub 6:40 for even one 2K in the meantime.

My prediction for Indianapolis is a DNF or flapping in at 7:20 owing to some unanticipated [rowing] stroke or physiological crisis that has not manifested itself during the past six years.

Your emphasis on early efforts in a racing season is also misplaced.

Eh? Where's the emphasis? I'm predicting you will be slower than your own prediction of 6:28.

Is that what you call emphatic?

[hjs]

Mike that's nothing. I see from the UK forum that ranger promised 4 x 2K @ 1:38 5 min rests as a lwt three years ago. Did that ever happen?

I'm guessing not since he has failed to break Rocket's WR or indeed go sub 6:40 for even one 2K in the meantime.

My prediction for Indianapolis is a DNF or flapping in at 7:20 owing to some unanticipated [rowing] stroke or physiological crisis that has not manifested itself during the past six years.

Your emphasis on early efforts in a racing season is also misplaced.

Eh? Where's the emphasis? I'm predicting you will be slower than your own prediction of 6:28.

Is that what you call emphatic?

Not many people would call that a "prediction" hahahahaha

[mikvan52]

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.

Rich: You may have misunderstood my post about the 103% solution.
The 103% applies to every erg athlete with a great base 4 weeks before a big event: If you compare their non-peak 2x2k times with their non-peak single 2k time you see a 103% relationship... simple.

I most specifically said that a 2x2k/8'r averaging 6:39 is in the cards for you right now (according to the central claim you've made in this thread: 6:28). You need not sharpen to do this.
What you call foundational training plus your huge engine puts you in such a condition.

7:00/6:47 is the same as 6:39/6:28

Now, you wouldn't be trying to squirm out of another (for you simple) AT time trial again?

~your trusted opponent,
Mike

[mikvan52]

Let me emphasize that these are RECENT performances in a year that ends with the number "10" (not "03")

I pulled 6:29 in 2006

Let's pretend this is a high stakes poker game, Rich.

You bet "03"

I raised to "10"

You push another 03 into the pile to make your bet a total of 06.....


The game doesn't go on unless you either match the 10 or fold.
Which is it?

[ranger]

Let me emphasize that these are RECENT performances in a year that ends with the number "10" (not "03")

I pulled 6:29 in 2006

Let's pretend this is a high stakes poker game, Rich.

You bet "03"

I raised to "10"

You push another 03 into the pile to make your bet a total of 06.....


The game doesn't go on unless you either match the 10 or fold.
Which is it?

I'll certainly match the ten, but it won't be for a couple of weeks--in Indianapolis.

Then Cincinnati.

Then Boston.

Then Chicago.

I am quite a bit better than I was in '03.

Perhaps I can show this over the next week with a strong 60min row.

17K?

1:46 @ 27 spm

ranger