Ranger's training thread

[PaulH]

Everyone gets about a dozen seconds over 2K by doing hard anaerobic training for 2-3 months before they race.

There is no evidence for this claim.

[ranger]

Try it yourself.

It's your thread, YOU try it.

No, wait ...

You won't race your training, you won't do a 2K as you're scared to see how bad the result will be.

Bad?

Well, depends on your definition of "bad."

Last year, no one my age and weight came within 20 seconds of my 2K time, even though I didn't even sharpen for racing.

If only everyone were so "bad"!

If I sharpen fully, I'll get another dozen seconds over 2K.

Then, I think I will also get quite a bit rowing well at low drag (118 df.), rather than poorly at max drag, as I have done in the past.

So, yea.

I expect my 2K this coming fall and winter will be _really_ "bad."

ranger

[KevJGK]

I read this piece by Connor Maden on the row2k site.

It describes wonderfully the emotions of a 2K test, and possibly explains your reluctance to try one having become softened with the relative comforts of your UT1/UT2 rowing with breaks.

The 2K

If you are one who participates in the "legendary" sport called crew, you certainly know the one aspect that is dreaded by all, the 2k. Some call it a test, while others call it torture. If one were to type the word erg into urban dictionary they would find that it says "An awful torture machine that should be illegal under the eighth amendment, but gets out under a loophole that it is "fun". Commonly used in the regime of an evil dictator by the name of 'Coach' and his/her faithful servant, 'coxswain'. Originally derived from the Greek word meaning "to work", which is what one does; very, very hard, for a long, long time, causing the buildup of extreme amounts of lactic acid in the body, and thus great pain".

Rowers live in fear every day of the possible "surprise test", or the risk that they might walk into practice with ergs lined up waiting for them. When the word 2k is heard among the murmurs of the athletes, your legs immediately start to get weak. All begin to panic looking for spandex and the shoes that they forgot at home, while trying to chug water in order to hydrate themselves before the forever 2000 meters. They begin to regret and question why they had those fries or the candy bar at lunch that day. Or if you were really ambitious the night before the extra workout you did after practice.

Once on the ergs and ready for the piece to begin you look around seeing the rows of ergs and meet eyes with another rower with a face that scares you and then set up the 2000 meters. After moving up the slide and sitting ready at the catch, you hear the coach sharply say "We have alignment...Attention...Row!". You start to pull, 1/2 ... 3/4 ...full...full...full, and then it has begun. You look at the screen as the split slowly lowers and as the meters seem to fly by. But then you reach 1775 meters left and the burn starts to kick in. It's right here where you start to become aware of how much you actually have left. Now the meters drop off the screen slower and slower. You try to swallow but the saliva has long gone left your mouth.

1260 meters left. By now the lactic acid is in full throttle and you struggle to hold that goal split. You end up just praying to get past that 1000 meter mark hoping that once you reach it, it will be smooth sailing from there. Wrong. It's here where you hit one of the worst parts. At about 840 meters left you think to yourself that there's no way you'll live through it and that going up a few splits won't matter too much. The coaches make there rounds screaming behind you to "drop 1 split - drive the legs! ...50 strokes left, unload the tank!".

You hit 480 meters left and you begin to see the light at the end of the tunnel but you soon realize that its fading away. You think that you're practically done but after another 6 strokes your mental status is back to what it was before. Once you reach the 250 mark you try to follow orders by starting the sprint and unleashing the fury. However, four strokes later you realize that fury was short lasting and that you can't even push your legs down fully or pull yourself all the way up to the catch. Getting closer to double digits, your form is out the window and your body is so hot that you can't focus any longer. 30 meters left...20...10 and then you hit 0 and instantly let the handle slam back into the catch. You're so tired that you can't even keep your eyes open. You try to keep your slide moving as you've been told after every erg piece but your legs are so engorged with blood it hurts. You stumble your way over to the water fountain to try and hydrate your mouth but you can't get enough water between the gasps of air. It's these experiences that crew kids live for.

[PaulH]

If I sharpen fully, I'll get another dozen seconds over 2K.

There is no evidence for this claim.

[rjw]

It has pedals now.

24.1 miles in the hour, according to the little gizmo on my bike.

ranger

Could be one of two things.

This is the speed of your ride on the trainer, in your basement. Totally possible but not directly correlated to road riding.

If this is the speed on the road, recheck the calibration on that little gizmo on your bike as it is very likely wrong.

Simply put, you are not capable of doing a legit 24.1 miles in an hour on the road, on your bike.

[ranger]

It describes wonderfully the emotions of a 2K test, and possibly explains your reluctance to try one

I have been doing 2Ks in the winter, just like everyone else, although I have not been preparing for them.

That's pretty gutsy, no?, given that I have been pulling WR pace for my age and weight in these (unprepared for) 2Ks.

The 60s lwt WR is 6:42.

This last year, I pulled 6:41, when I was 59.

This last year, 6:41 was 20 seconds better than any lwt 59 or older.

This last year, 6:41 was also better than any 55s lwt--by far.

This last year, 6:41 was third best among 50s lwts.

So, nothing "soft" here at all.

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Ages 50-59 | 2010 Season

You are number 3 of 259

1 Paul Siebach 51 Oakton VA USA 6:31.2 RACE
2 Brian O'Neill 50 GBR 6:38.0 RACE
3 Rich Cureton 59 Ann Arbor MI USA 6:41.4 RACE
4 Steven Geary 52 Bluff South Island NZL 6:42.1 RACE
5 Bernhard Köhler 51 Regen BY GER 6:45.3 RACE
6 Mouss Hammachi 51 LE PERREUX S/M FRA 6:45.7 IND
7 Michael van Beuren 57 Hartland VT USA 6:47.6 IND_V
8 Paul Wenham 54 Holbeck GBR 6:47.8 RACE
8 David Hosking 54 London GBR 6:47.8 IND
10 David Hislop 53 Castle Kennedy GBR 6:52.0 RACE

At BIRC 2010, rowing well at low drag (118 df.) and fully prepared/sharpened up, I think I'll pull 6:20.

Then I will have three more months of sharpening to pare that down to 6:16.

ranger

[ranger]

Simply put, you are not capable of doing a legit 24.1 miles in an hour on the road, on your bike.

There is no evidence for this claim.

There are not many 60s bikers out there my size with a max HR of 190 bpm positioning themselves to pull sub-6:20 on the erg.

ranger

[ranger]

BTW, this spring, I checked my bike computer with mileage signs put up for a road race in a local park.

The computer is calibrated for distance--exactly.

ranger

[PaulH]

BTW, this spring, I checked my bike computer with milage signs put up for a road race in a local park.

The computer is calibrated for distance--exactly.

There is no evidence for this claim.

[lancs]

There are not many 60s bikers out there my size with a max HR of 190 bpm positioning themselves to pull sub-6:20 on the erg.

You're correct on that one at least. There are zero people in that group.

[Steve G]

Simply put, you are not capable of doing a legit 24.1 miles in an hour on the road, on your bike.

There is no evidence for this claim.

There are not many 60s bikers out there my size with a max HR of 190 bpm positioning themselves to pull sub-6:20 on the erg.

ranger

Rich
Why not take along your Garmin, it will be fairly accurate, although not spot on.
I dont believe you do 24+mph on the bike, I have done 20 plus TTs on the bike this year, including a 63 odd very windy 25, I know what it takes to achieve those times, just do it and post a screen shot, I can supply my data from my Garmin including a very wind 24.01 10 miler (25mph).
PS you are not 60, I am 60 next month, but not yet!!! My max HR is around 158, means eff all mate.

[ranger]

Why not take along your Garmin

Been there, done that--a couple of years ago, when I got the Garmin.

I posted the screen shots.

I did 20 mph without any pedals, and just riding normally, not racing.

When I ride on my trainer, I have both pedals and toe straps.

I do about 90 rpms.

ranger

[ranger]

Today: 60min erg, 60min bike, 60min OTW

I would like to make these 90min each.

I'll try that tomorrow.

Appropriate, no?

Labor Day



ranger

P.S. Stiff west wind OTW--no problem.

[ranger]

My max HR is around 158, means eff all mate.

Means everything.

What do you pull for 2K?

Right.

That's what I would pull, too, if my max HR were 158 bpm.

ranger

[ranger]

Steve--

I don't see you here.

Why not?

What do you pull for 2K?

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Custom Age Range (59–70) | 2010 Season

You are number 1 of 172

1 Rich Cureton 59 Ann Arbor MI USA 6:41.4 RACE
2 Hugh Pite 65 Victoria BC CAN 7:02.7 RACE
3 Robert Lakin 61 Wichita KS USA 7:03.6 RACE
4 gregory brock 62 santa cruz ca USA 7:03.9 IND
5 Rolf Meek 59 Oslo NOR 7:05.4 IND
6 Jerry Lawson 62 USA 7:06.0 RACE
6 Gerald Lawson 62 Winona MN USA 7:06.0 IND
8 Leif Petersen 64 DEN 7:08.5 RACE
9 Peter Francis 61 Denver CO USA 7:09.3 RACE
10 Roger Prowse 65 Isle of Wight GBR 7:10.3 RACE
11 Rick Bayko 62 Newburyport MA USA 7:12.5 RACE
12 Michael Brownjohn 61 Upminster Essex GBR 7:12.8 RACE
13 John Exley 62 Oxford City Athletic Club GBR 7:13.3 RACE
14 Hugh Conway 60 St. Pats TOW Club Co. Armagh IRL 7:13.8 IND_V
15 Gregory Reddan 63 AUS 7:15.7 RACE
16 Timothy Foley 61 Coopersburg PA USA 7:15.9 IND
17 Stephen Sepe 60 Katonah NY USA 7:16.2 IND
18 Tony Winfield 66 Team Slaughterhouse GBR 7:16.5 RACE
19 Steve Schaffran 66 Richmond CA USA 7:16.6 IND
20 David Aldridge 61 Maidenhead GBR 7:17.9 RACE
21 Joe Keating 60 London IRL 7:18.3 C2Log
22 Stephen Schaffran 66 Richmond CA USA 7:18.4 RACE
23 Mark Underwood 59 Bremerton WA USA 7:20.6 IND
24 Stephen Sirico 61 Milford CT USA 7:21.2 IND
25 Rob Drury 62 Maidstone Kent GBR 7:21.6 C2Log
26 Jeff Sykes 66 AUS 7:23.1 RACE
27 Dan Wade 60 Sumner WA USA 7:23.9 RACE
28 George Meredith 61 Gravesend Kent GBR 7:24.5 IND
29 Ken Benoit 62 Borden Ontario CAN 7:25.2 IND
30 Ron Riley 70 Invercargill NZL 7:28.4 IND
30 Walter Strapps 63 Prospect Bay NS CAN 7:28.4 IND
32 Brian Snead 63 westgate-on-sea Kent GBR 7:29.0 IND_V
33 Keith Adams 66 Mike Munds Fitness Studio, Bodmin GBR 7:29.8 RACE
34 Louis Joubert 65 Grenoble Av FRA 7:30.8 RACE
35 Hugh Spurway 65 Norwell MA USA 7:31.2 RACE
36 Dave Stewart 59 Wimborne Dorset GBR 7:31.5 IND
37 Michael Longworth 61 Virginia Beach VA USA 7:31.7 IND
38 Ted Edwards 60 Worcester Park Surrey GBR 7:32.6 IND
39 James Miller 63 Alexandria VA USA 7:33.7 RACE
40 Eric Peltosalo 60 Annapolis MD USA 7:34.9 IND
41 Andrew Johnson 66 Sevenoaks GBR 7:35.7 RACE
42 Nigel Deane 67 Harrow GBR 7:36.8 IND
43 K. C. Garn 61 Lake Huntington NY USA 7:38.2 IND
43 Colin Jones 63 Melksham Wiltshire GBR 7:38.2 IND
45 Rachild Benelhocine 60 Paris Us Metro FRA 7:38.7 RACE
46 Michael White 64 Seattle WA USA 7:39.3 RACE
47 Chris Sorensen 62 Manhattan KS USA 7:39.6 IND
48 Otto Kausch 60 Brecksville OH USA 7:42.8 IND
49 Peter Nicholson 63 AUS 7:43.5 RACE
49 Stein Mørk 65 1358 Jar Akershus NOR 7:43.5 IND