Ranger's training thread

[mikvan52]

I AGREE Nosmo.
Let's call it TSOi
Kinda "organic"!

[Byron Drachman]

All this would be settled if you followed up on a boad hint of yours... "Hmm head of the Grand. I just might do that"

The Frogtown Races is close to Ann Arbor and judging by the results listed in previous years, not many masters enter so it should be a good for a first OTW race.

[mikvan52]

Frogtown is it?

Well, I sense an "unfinished business" comment emanating from the Bat-town crypt.
Trouble is.. "business" is permanently on hold...
4 days now till the Sept 1. time trial blow-out...

Byron:
Would you run down to the first OTW race he finally does enter and get some video footage... I want to see what " I now row _very_ well" looks like... seeing as no one in his family can stomach taking footage of our hero again.

We are left to speculate.. does Rich still work his wonders on the wawa the way he always has...



I think it's time to start the "office pool" for the outcome at BIRC..

I say 6:46...
Anyone else want to venture a guess???

Please... intelligent guesses only

[jliddil]

Hey Nav-many thanks.Before you posted Alvin Lee was just a name i`d heard many moons ago. After Youtubing the man all i can say is WOW!!Cd`s have now been ordered!

Get Ten Years After Live at the Filmore. Great Erging stuff. and the Hendrix 4 CD box set. Beats reading this drivel

[ranger]

By the way: It seems that you are now planning to wait until the end of the Indoor Season to go for the $1K in Chicago...
This must mean you'll skip WIRC (?)

You don't have to break a WR at the Chicago venue in order to win the "Record Challenge."

You just need to register for the challenge, which costs $50.

If you break a WR in any of the WIRC qualifiers, or at WIRC, or at Chicago, you win the money.

ranger

[ranger]

Just a reminder:

Only one 60s erger of any weight in the history of indoor rowing has ever pulled sub-6:30: Paul Hendershott.

Paul is, what, 6'4", 230 lbs.?

Clearly, this will change soon, when Dick Cashin turns 60.

Dick might have a hard time meeting Paul's 60s hwt standard, though.

It will be close.

Dick pulled 6:18.6 when he was 55 in 2009.

The normal decline with age in the 50s is 1.7 seconds per year over 2K.

Paul's 60s hwt WR is 6:23.7.

Dick will have to beat the normal decline with age to do better than Paul's heavyweight record when he is 60.

ranger

[ranger]

I think it would be perfect if I can pull right at 13 SPI in my sprint work building up to BIRC over the next three months.

That would mean 8 x 500 @ 36 spm (3:30 rest) would hit my target for a 6:16/1:34 2K.

I need to row a zillion meters at 36 spm before the end of November in order to groove into the cadence.

Then I will only need to race at 32 spm to hit my target for 2K.

ranger

[whp4]

Just a reminder:

Only one erger of any weight in the history of indoor rowing has ever pulled sub-6:30: Paul Hendershott.

Another post by ranger, another error by ranger. And this is the edited version!

[ranger]

All of the rowing I have been doing, 1:48 @ 21spm (13 SPI) ad 118 df. has paid off.

I now have a beatufully technical, but relaxed, 1:45 @ 22 spm (14 SPI) at 118 df.

That is right on my Wolverine Plan Level 4 pace and rate for my 2K target, 1:34/6:16, and right on the Interactive Plan rate for UT2.

Now I just need to keep doing it, every day, building up to as much as 30K a day, in whatever combination of sessions, "pieces," intervals, trials, etc., to a total of about 75% of my overall meters, while I am sharpening at higher rates and paces.

This 14 SPI rowing at 22 spm and 118 df. will be fabulous background work for the important year of racing coming up this fall and winter, when I turn 60.

Delighted with all of this.

ranger

[ranger]

Both OTErg and OTW, the great advance has been that I now have the hang of getting onto my toes at full slide, relaxing my shoulders, and just bracing with my back when I fire off with my legs, holding my back there, steady, until my legs are almost done, and all without wasting the power in my back and arms, when they are eventually engaged.

At low drag, the legs can be fast; and the result is considerable force, instantaneously, for me, right around 100 kg.F.

Then, when I swing my back and push down at the footplate, pointing my toes, I lift that force to 135 kg.F, before it falls away as my legs finish and my lesser levers take over.

In my force curve, the descent to the baseline is pretty much a straight line, at a 45 degree angle.

The force curve as a whole, then, is 135SLD45 (135 kg.F, straight line descent, at the a 45 degree angle).

Given my age and weight, this is great stuff.

Heck, this a perfect stroke, for a lightweight of _any_ age.

118 df.

14 SPI

ranger

[ranger]

Just a reminder:

Only one erger of any weight in the history of indoor rowing has ever pulled sub-6:30: Paul Hendershott.

Another post by ranger, another error by ranger. And this is the edited version!

Being wrong only predicts one thing: being right.

It is being right that predicts being wrong.

In science, this is called the experimental method.

In philosophy, it is called falsification.

Knowledge advances primarily by falsification, not by confirmation.

Dead ends prove fruitless.

So they are abandoned.

ranger

[ranger]

The biggest dead end in training for rowing is racing your training.

That people don't wise up about it is an amazing tribute to stupidity and self-deception.

I suppose it helps coaches to have athletes who are always ready to race.

But it certainly doesn't do the exploited athletes any service.

Under the pressure of treating each training session as a performance, athletes just get stale, discouraged, injured, sick, worse--and then quit.

ranger

[NavigationHazard]

Knowledge advances primarily by falsification, not by confirmation.

In that case you certainly have been advancing the theory (and practice) of how to report your training....

[ranger]

1:45 @ 22 spm is UT2 for a 6:00 2K.

So, pretty much perfect rowing for a lightweight.

ranger

[ranger]

Lancs is pulling 1:55 @ 22 spm?

Hmm.

ranger