6:28 2K

[ranger]

1:37 @ 31 spm is a full _three_ SPI higher than the racing SPI of my closest competition in the 55s lwts, Mike VB and Rocket Roy Brook, who both pull 9.5 SPI in a 2K (at right about the same rate as I do).

All comparably committed rowers the same age and weight pull a 2K at right about the same rate.

The only difference is stroking power--SPI.

At 35 spm, 3 SPI is 115 watts, the difference between 320 watts and 435 watts, ten seconds per 500m.

ranger

[ranger]

A standard workout for me now should be Zatopek 500s, 1:37 @ 31 spm (12.4 SPI, 10 MPS).

Time to deepen the grooves.

As Mike VB likes to say, time to work on "muscle-memory."

Zatopek sessions are marathon-length fartlek workouts.

40 x 500m, paddle a 500m in between.

Then Zatopek 1Ks might be in order: 20 x 1K, 1:37 @ 31 spm.

Then Zatopek 2Ks, 10 x 2K, 1:37 @ 31 spm.

ranger

[ranger]

For Mike VB and Rocket Roy, 1:37 is AN, the best they can do for 8 x 500m (3:30 rest).

AN is two (!!!!!) training bands away from AT.

UT2****
UT1
AT*****
TR
AN*****

Given that my maxHR is 190 bpm and Mike VB's is 163 bpm, my UT2 (145 bpm) is Mike VB's AT.

To pull 6:12, I will need to do 8 x 500m @ 1:30.

Mike VB can't pull even one 500m at 1:30.

8 x 500m is usually done at 500m + 7.

There's that seven seconds per 500m again!

ranger

[ranger]

#3. I wonder what performance similarities he bears to any lightweight male nearly three times his age? VO2max? Max Wattage output? Stroke Volume of Heart? Max Heart Rate? Flexibility?

I suspect that Washburn and I are indistinguishable in the various physical parameters relevant to rowing (VO2max, strength, max wattage output, flexibility, anaerobic threshold, training volume and intensity, endurance, etc.), with only maxHR as a possible exception.

My resting HR is 40 bpm; my max HR is 190 bpm; I can do 500r30 @ 1:30 and 1Kr24 @ 1:38 (16 SPI); my anaerobic threshold is 172 bpm; I train four hours a day with no rest days and no problem recovering; I am 10% body fat; I can do 30 pull ups and extension press ups; I can easily bend over, with straight legs, and put my palms on the floor; I get 120 kgs. of max pressure on my stroke, in a smooth, left-leaning haystack; my 2K stroking power is 12.5 SPI, etc.

Physically, I suspect that we differ only in the inevitable scourges of aging--baldness, wrinkles, eyesight, teeth, etc., which aren't very relevant to rowing.

Heck, if you have enough money to pay for it, these inevitable scourges of aging are no longer inevitable, either, given modern dentistry and cosmetic surgery.

You can get new teeth, hair, skin, if you want.

Congratulations to him if he can, but I suspect that Washburn can't do 8 x 500m (3:30 rest) @ 1:30 on the erg.

I haven't done it yet, either, but that seems to be where I am headed over the next five weeks of hard sharpening.

ranger

[stroke]

A standard workout for me now should be Zatopek 500s, 1:37 @ 31 spm (12.4 SPI, 10 MPS).

Time to deepen the grooves.

As Mike VB likes to say, time to work on "muscle-memory."

Zatopek sessions are marathon-length fartlek workouts.

40 x 500m, paddle a 500m in between.

Then Zatopek 1Ks might be in order: 20 x 1K, 1:37 @ 31 spm.

Then Zatopek 2Ks, 10 x 2K, 1:37 @ 31 spm.

ranger

Who are you to say what a Zatopek 500, 1k, or 2k, might be given that the late great Emile Zatopek never used, as far as I know, an erg in his life.
Are you hoping that some of his brilliance will rub off by association or do you see yourself as his equal?
Perhaps the latter as you now see yourself as the equal of the great Danish lightweights without a shred of empirical evidence.

[ranger]

Zatopek liked to do marathon-length interval workouts.

That's the parallel.

I like to do these workouts, too.

200 x 100 (paddle a 100m in between)

80 x 250m (paddle a 250m in between)

40 x 500m (paddle a 500m in between)

20 x 1K (paddle a 1K in between)

10 x 2K (paddle a 2K in between)

ranger

[stroke]

Zatopek liked to do marathon-length interval workouts.

That's the parallel.

I like to do these workouts, too.

200 x 100 (paddle a 100m in between)

80 x 250m (paddle a 250m in between)

40 x 500m (paddle a 500m in between)

20 x 1K (paddle a 1K in between

10 x 2K (paddle a 2K in between)

ranger

Could we see a screen shot of any of the above as empirical rather than anecdotal evidence

[ranger]

40 x 500m is done at AT.

20 x 500m is done at TR.

8 x 500m is done at AN.

ranger

[ranger]

Zatopek liked to do marathon-length interval workouts.

That's the parallel.

I like to do these workouts, too.

200 x 100 (paddle a 100m in between)

80 x 250m (paddle a 250m in between)

40 x 500m (paddle a 500m in between)

20 x 1K (paddle a 1K in between

10 x 2K (paddle a 2K in between)

ranger

Could we see a screen shot of any of the above as empirical rather than anecdotal evidence

I haven't done these workouts yet this year.

I did them all back in 2002-2003, though.

Result: Three straight WR rows.

I am at that point against in my training (AT), only now I am both more effective and more efficient with them.

In 2002-2003, I didn't know how to row.

Over the last seven years I have been working on technique (both OTW and off).

So I now row well.

As I do these Zatopek workouts over the next five weeks, I'll certainly show some screen shots.

ranger

[stroke]

Zatopek liked to do marathon-length interval workouts.

That's the parallel.

I like to do these workouts, too.

200 x 100 (paddle a 100m in between)

80 x 250m (paddle a 250m in between)

40 x 500m (paddle a 500m in between)

20 x 1K (paddle a 1K in between

10 x 2K (paddle a 2K in between)

ranger

Could we see a screen shot of any of the above as empirical rather than anecdotal evidence

I haven't done these workouts yet this year.

I did them all back in 2002-2003, though.

Result: Three straight WR rows.

I am at that point against in my training (AT), only now I am both more effective and more efficient with them.

In 2002-2003, I didn't know how to row.

Over the last seven years I have been working on technique (both OTW and off).

So I now row well.

As I do these Zatopek workouts over the next five weeks, I'll certainly show some screen shots.

ranger

As you have already promised a number of screen shots of your training over the last few months but havent delivered, is there something wrong with your camera? or perhaps there is something wrong with your monitor? or perhaps there is something wrong with your performance?
A piy because you certainly had a good result last year with the fastest time in your age group. Congratulations for that

[ranger]

In 2002-2003, I did 20 x 1K @ 1:42, 40 x 500m @ 1:39 and 80 x 250m @ 1:36, but this was with severe cheating on rate.

Doing these two seconds per 500m faster now (1:40, 1:37, and 1:34), but right at 10MPS would be a substantial improvement, just the improvement I need to see.

I will want to do the 250s rowing well--1:34 @ 32 spm (13 SPI, 10 MPS).

I will want to do the 1Ks, 1:40 @ 30 spm (11.7 SPI, 10 MPS).

As I have just mentioned, I will want to do the 500s, 1:37 @ 31 (12.4 SPI, 10 MPS).

ranger

[ranger]

perhaps there is something wrong with your performance?

Sure, but I don't think that this "something" is "wrong."

It is still to come!

One day at a time, no?

I have five weeks of sharpening from now until the end of the indoor rowing season (March 7).

I usually gain about a dozen seconds over 2K from five or six weeks of hard sharpening.

ranger

[mikvan52]

Now this is very funny! Especially the "I haven't done it either" part

I joined the C2 blog-0-sphere in April of 2007 and have been watching the alien ranger life-form orbit planet Earth (and major rowing venues) since that time... Like many distant thunder storms ... he never appears.

Rich is probably just like "The King" (Elvis) and Zeus, the Thunderer:... Many consider him to still be on the planet... No one can prove that he's not ....... So?
We all try to emulate him, naturally... His training, His diet, His posting volume

Today's paradigm is ranger impersonation

#3. I wonder what performance similarities he bears to any lightweight male nearly three times his age? VO2max? Max Wattage output? Stroke Volume of Heart? Max Heart Rate? Flexibility?

I suspect that Washburn and I are indistinguishable in the various physical parameters relevant to rowing (VO2max, strength, max wattage output, flexibility, anaerobic threshold, training volume and intensity, endurance, etc.), with only maxHR as a possible exception.

(snip)

Physically, I suspect that we differ only in the inevitable scourges of aging--baldness, wrinkles, eyesight, teeth, etc., which aren't very relevant to rowing.

Heck, if you have enough money to pay for it, these inevitable scourges of aging are no longer inevitable, either, given modern dentistry and cosmetic surgery.

You can get new teeth, hair, skin, if you want.

Congratulations to him if he can, but I suspect that Washburn can't do 8 x 500m (3:30 rest) @ 1:30 on the erg.

I haven't done it yet, either.....
(snip)

Rich: Oh course, you will do it: By virtue of it's "long-term goal" status in the ranger lexicon.

You and Elvis will do it together!






Click this link to see Elvis in action:

"Well, Unh-Hunh"!
http://www.youtube.com/watch?v=e_hkIN38qnY
.
.

[ranger]

Of course, you will do it

Yes.

My pb on 8 x 500m from 2002-2003 is 1:33.5, but I am quite a bit better than that now.

Because of my better technique (12.5 SPI), I now pull 1:30 @ 38 spm, rather than 1:30 @ 48 spm (10 SPI), like you do now, and like I used to do back in 2002-2003.

You can't do 8 x 500m at a pace that demands that you rate 48 spm.

38 spm is fine, though, if your aerobic capacity (max HR) is still high, as mine is (190 bpm).

Unfortunately, you have a problem there, too.

I certainly couldn't do any of this if my max HR were 163 bpm like yours.

ranger

[Rocket Roy]

what time is your race today?