Ranger's training thread

[ranger]

I am seven seconds per 2k slower than you on the erg. (6:47 vs 6:40)

Sure, if I don't prepare for my 2Ks and row AT.

If you did the same, you couldn't do much better than 7:10 for 2K.

Your anaerobic threshold comes along at 1:52.

If you row at full pressure with a full slide (12 SPI), you can't do much better than 21 spm without working _very_ hard (AT).

You can't rate up.

At full pressure with a fully slide (12 SPI), I can row at 27 spm before working that hard.

The difference is seven or eight seconds per 500m--across the board--not seven seconds over 2K.

AT for you is 1:47.

AT for me is 1:40, perhaps even 1:39.

ranger

[mikvan52]

You can't rate up.

Sure I can!
Fully trained?.... Hard Sharpened?...

It's all right here on my training record... Click Here

Then, when your on that page, look at the skinny dude in the baseball cap go after Roy at 39 spm:

http://www.youtube.com/watch?v=2wS__gM-c2c

This was after 2003.....


Want 2010? July??
lookHere
... going out at a high rate....

[ranger]

nocking off those daily workouts is a bitch. Don't get stale, now!

No, not if you have a high anaerobic threshold.

Rowing at low to middlin' UT1, as I do most of the time in my day-to-day distance rowing, is not hard rowing at all.

But given my personal history, skill, aerobic capacity, and fitness, relative to others my age and weight, it is _very_ fast, nonetheless, as much as seven seconds per 500m faster than WR pace for the distances covered.

So.

This is _great_ training.

Now that I am rowing well at low drag with good OTW technique, I just need to keep doing it.

This training is an unprecedentedly _massive_ competitive advantage.

ranger

[ranger]

look at the skinny dude in the baseball cap go after Roy at 39 spm

Anyone can rate 39 spm if they discard their technique and row at half pressure and half slide.

If you held your technique together, you'd be rating 25 spm, as you do for 2K OTW.

You should indeed be careful about doing a lot of erging like that.

It will destroy your OTW technique, and even so, do very little for your fitness.

ranger

[mikvan52]

look at the skinny dude in the baseball cap go after Roy at 39 spm

Anyone can rate 39 spm if they discard their technique ...

Yes, you are right... anyone can get good erg speed with bad technique... This is why I concentrate on the water where finesse matters....

Readers: Do not mistake me. I value the erg. I just have to carefully watch what I do. SO I don't end up sculling like ...

This

All hail, the sub-mariner: Driving his hull down to Davey Jones' locker on each stroke...

[mikvan52]

( August 2nd, 2010, 8:14 pm) knocking off those daily workouts (in pursuit of age 60) is a bitch. Don't get stale, now!

No, not if you have a high anaerobic threshold.

Does it take high AT to turn calendar pages?



"Nutsy and Boltsy", Baby

~ from Quasimodo's La-bore-a-tory

[ranger]

No 60s lwt has ever had a UT2 pace of much better than 1:57.

The 60s lwt WR for a FM is right arounnd 2:00 pace.

To pull 6:16 for 2K, my UT2 pace will need to be 1:49 @ 22 spm, and I will need to row 1:48/2:32 for a FM.

2:32 is Rob Slocum's long-standing 50s heavyweight WR for a FM.

ranger

[ranger]

Yes, you are right... anyone can get good erg speed with bad technique...

On the contrary.

Your bad technique on the erg gets you nothing at all in terms of pace--or so little as to be insignificant.

If you trained for it on the erg, I suspect that you could do very close to 6:48 for 2K at 28 spm.

No need for you to rate 34 spm (much less 39 spm) and pull less than 9 SPI.

That's just thrashing.

In Baltimore in 2006, I pulled 1:38 @ 31 spm for 1700m and then finished the last 300m, 1:34 @ 34 spm, albeit at high drag and without even preparing for it.

That's 12 SPI--on the button.

Now I'll do that 12 SPI at low drag, and being properly prepared, will raise the rate to 35 spm.

ranger

[ausrwr]

As usual, uninformed idiocy from you. What you know about rowing could be written on the head of a pin with a large sharpie marker.

What you THINK you know, and the shite you've spouted, would barely fit into the entire Library of Congress building. In microfiche.

You haven't the balls to race on the water, to show anything you've done, or to turn up at major events OTE any more. No bullshit about your record, how many times you raced, or that you're going to win HOCR.

Why not start off small, get an idea of how truly abysmal you are, and go and do something about it?

[ranger]

Why not start off small, get an idea of how truly abysmal you are, and go and do something about it?

Sorry.

I don't know where this is coming from.

I have tested myself all along.

In 2006, at 55, I pull 6:29 @ 31 spm, without even preparing for it.

Delighted with that.

I am now doing a comfortable 1:49 @ 22 spm at 75% HRR.

That predicts a 6:16 2K.

This last year, no one my age and weight came within 20 seconds of my 2K time, even though I didn't even prepare to race, and even so, raced (counterproductively) at max drag.

For my age and weight, I pulled WR pace.

Fully trained and rowing well at low drag, this fall, I will be 25 seconds better than that.

Is that what mean by starting small?

Anyway, no matter what you think, there is nothing more to be done about it.

It is a fait accompli.

Now, all I need to do is hold my technique steady and sharpen up.

When I am sharpened, the 2Ks I will pull this next year will be in the range of 30 seconds faster than historical standards for someone my age and weight.

Seven to eight seconds per 500m.

ranger

[aharmer]

I am now doing a comfortable 1:49 @ 22 spm at 75% HRR.

That predicts a 6:16 2K

Interesting. So there should be absolutely no reason in the world that you wont pull 6:28 September 1st, and a 6:16 later this year after sharpening. Please tell me what variables could possibly lead to you not pulling those numbers. We know they wont happen, I'm just trying to figure out what the excuse will be because apparently you're already doing the workouts that guarantee your success.

[whp4]

Why not start off small, get an idea of how truly abysmal you are, and go and do something about it?

Sorry.

I don't know where this is coming from.

For my age and weight, I pulled WR pace.

We've been through this before. You are a 55-59 year old male, so WR pace is faster than what you do. If you wish to argue otherwise, please show us the officially recognized WR set by a 59 year old that you are claiming to match or beat.

Fully trained and rowing well at low drag, this fall, I will be 25 seconds better than that.

Is that what mean by starting small?

Anyway, no matter what you think, there is nothing more to be done about it.

It is a fait accompli.

Now, all I need to do is hold my technique steady and sharpen up.

you haven't successfully sharpened in years, which is why you always have to put out that silly "without even preparing for it" disclaimer. As for holding your technique steady, you've been ingraining that anchor-hauling technique of yours for years, it isn't going anywhere, just like you

When I am sharpened, the 2Ks I will pull this next year will be in the range of 30 seconds faster than historical standards for someone my age and weight.

no, not unless you lose about 100 lbs first! I am confident that we will be treated to another round of "everything is going great, these things can't be rushed, I'm rowing right at my targets, couldn't be more delighted, planes didn't fly, I have the rest of my life to do this, why can't mike rate up" and other audience favorites....

[mikvan52]

Yes, you are right... anyone can get good erg speed with bad technique...

On the contrary.

Your bad technique on the erg gets you nothing at all in terms of pace--or so little as to be insignificant.

I suspect no one is really paying attention to either of us anymore Rich.
We're just a couple of old guys bickering about things of little consequence to people who want to learn something about training.

You still won't post a 2k time under 6:40 nor do you detail your training for "6:16"...
... and I, also, in an equally tedious manner, try to address things that you don't care to discuss. (Such as the transferability of different erg forms which gets good erg scores to the water where the "scores" vary widely.

Once again:
I scull the single at 3:40 for 1k and attempt to use this same form on the erg.
OTOH: You row a 6:40 2k erg and attempt to use this same form in the single (with unreported results of any kind).

Hiding your 1x training results (distance WITH pace) is your trademark..
I suspect you will never race in the single ... "Unfinished Business (6:16)" and all that.

I no longer am concerned about you ever becoming my rival... as you don't try...

Post on, good buddy!

[ranger]

So there should be absolutely no reason in the world that you wont pull 6:28 September 1st, and a 6:16 later this year after sharpening. Please tell me what variables could possibly lead to you not pulling those numbers.

Variables?

Nothing I can foresee at the moment.

As I mentioned, over the next month, I'll tighten up my distance rowing to repeat 2Ks and row by the clock.

That should tell the story.

Stroking at 12 SPI, I need to rate a steady 32 spm for 2K on September 1st to pull 6:28.

Then I will need to sharpen at higher rates (34-40 spm) in September, October, and November to pull that down to 6:16.

Stroking at 12 SPI, I will need to rate a steady 35 spm for 2K at BIRC 2010 to pull 6:16.

ranger

[mikvan52]

2:32 is Rob Slocum's long-standing 50s heavyweight WR for a FM.

I'll see Rob next week at Masters Nationals.
Maybe i'll ask him what he thinks his best rowing achievements have been. .. I doubt that FM on the erg will rank very high....

Any sculling video coming out of Camp Windhover?