Ranger's training thread

[ranger]

Unless I am missing a whole bunch of folks and what they have done, only a handful of Veterans can do better.

You're mixing standards - you know almost nothing about the training of just about every Veteran out there. So if you're content to project what you *can* do based on your training, you should apply the same standard to other Veterans. In other words, there may well be dozens and dozens of Veterans that *can* do better.

No need to complicate things.

I just mean that if conditions are good and I do something like 2:05 @ 26 spm at the Head of the Grand, it will be a _very_ good result for a first race by a complete novice OTW.

Only a handful of Veterans/60s rowers can do 2:05 for 3.5K in a 1x.

Last year, Dietz won the Veterans race at the Head of the Grand pulling 2:06 pace.

ranger

[ranger]

What is so encouraging is that it looks as though I can still get about another six seconds per 500m OTW just by getting better technically with my OTW rowing.

I am now doing about 18 seconds per 500m above my erg scores.

The best lightweights, such as Mike VB, do 12 seconds per 500m above their erg scores.

I suppose I can just hope that I can get most of that additional six seconds per 500m over the next year before I race at the Head of the Charles next fall.

If I do 20K a day OTW next spring, summer, and fall, I think that might be possible.

Over six months, that's 3.5 million meters.

ranger

[ranger]

Here's one I might like for 2K racing.

33 spm?

2-to-1 ratio

http://www.youtube.com/watch?v=0rYBT_K7LGk

ranger

[Carl Watts]

As usual you are focussed on all the wrong things.

What you are interested in is the total AREA under the curve, not the peak force.

You seriously need to do some IND_V distance trials instead of just posting 2K's that you did up to 7 years ago.

Basically without it you have NO IDEA where you currently stand in terms of performance an what pace you need to start out with and maintain for your 2K coming up in a few months. What I can tell you now if you go out at anything faster than 1:40 pace your going to explode before the finish line.

[Byron Drachman]

Often in a 2x the bow seat steers and gives commands, so you want the most competent sculler in bow seat. If this guy does a double with Ranger, he should definitely be bow seat.

[ranger]

What you are interested in is the total AREA under the curve, not the peak force.

Indeed.

My stroke, 1:45 @ 23 spm, is 13 SPI.

The other stroke, 1:59 @ 23 spm, is 9 SPI.

The area under the curve in my stroke is 45% greater.

ranger

[ranger]

I think that Nav is indeed right about the length of my drive.

At 118 df. and 13 SPI, my drive is now _very_ snappy.

.55 seconds

This means that I am now in these ratios at these stroke rates:

36 spm 2-to-1
28 spm 3-to-1
22 spm 4-to-1
18 spm 5-to-1

Nice!

These days, when I am rowing, I am resting most of the time.

Let that boat run!

ranger

[ranger]

Basically without it you have NO IDEA where you currently stand in terms of performance

True.

But that's what sharpening is all about.

After sharpening, you have no doubt whatsoever about where you currently stand in terms of performance for the 2K.

You know your race pace to within a tenth of a second.

So, in the race, you just hold that pace--flat--for 1700m, and then lift the rate and kick it in to the end at max.

It's a no-brainer.

What takes brains is figuring out how to row well and train yourself to be fast.

It doesn't take any brains at all to figure out how you should race, once you row well and are fast.

It is entirely fruitless to be a skilled racer, but sloppy and slow, because you don't know how to row well or train yourself to be fast.

ranger

[Carl Watts]

Awesume so when does sharpening begin for you again ?

When do we finally get that distance row you have talked about doing and posting for so long ?

Have I heard all this before somewhere ?

Is it Groundhog day again ?

Must be here, got to bash out another 15Km row for the Fall Challenge RowPro Online Team again tommorrow. No point you signing up Ranger, you have to actually row it not just talk about it.

[ranger]

Awesume so when does sharpening begin for you again ?

I'm doing it right now.

Really an eye-opener, this low drag stuff.

Wow.

Now I see what's up with it.

If you row a lot of 1:50 @ 20 spm (13 SPI) at 118 df., as I am now, and then just lift the rate to 30 spm, you go 1:37 @ 30 spm (13 SPI), even though you are still in something just under a 3-to-1 ratio.

Scary stuff.

It seems like slow motion or something because you are resting so much.

So that's really all she wrote for the next month or so in my sharpening.

I just need to alternate long bouts of 1:50 @ 20 spm with long bouts of 1:37 @ 30 spm.

Yikes.

With my little legs (30" pant length), at 118 df., 1:50 @ 20 spm is almost a 5-to-1 ratio!

Drive .55 seconds.

Recovery 2.45 seconds.

If I do 1:37 @ 30 spm until the cows come home, I think I might be able to train myself to do it for 5K.

I should be able to row 5K in a 3-to-1 ratio.

That's a _lot_ of rest between drives.

I have to force myself to slow down on the recoveries!

1:37, even for 2K, would be a pb for me and a 2K WR by 10 seconds.

For 5K, it gobsmackin' good, a full _minute_ better than my 5K pb, 17:10.

1:37 for 5K is 16:10.

A 5K like that predicts a 6:08 2K.

O.K.

O.K.

I'll calm back down now.

Just need to keep working at it.

It's all coming along wonderfully.

Crazy Dreams Come True.

Sing it, Carrie:

http://www.youtube.com/watch?v=EZNaWFqf_OE

Lots of rowing at 30 spm this morning, just to get used to the cadence.

4 x 1K at 1:37 predicts a 6:28 2K.

4 x 1500m @ 1:37 predicts a 6:20 2K.

4 x 2K @ 1:37 predicts a 6:12 2K.

No 55s lwt currently rowing, including Mike VB, can do 1K @ 1:37, free rate, max HR, in a 1K trial.

Everyone misses it by 1-2 seconds per 500m.

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 1000m | Men's | Lightweight | Custom Age Range (55–70) | 2010 Season

1 Henry Baker 62 Santa Barbara CA USA 3:19.0 RowPro
gregory brock 61 santa cruz ca USA 3:22.4 IND
2 Hugh Pite 65 Victoria BC CAN 3:22.6 IND_V
3 Rolf Meek 59 Oslo NOR 3:24.0 IND
4 Steinar Fredheim 55 Sandnes NOR 3:25.4 IND
5 Rick Bayko 62 Newburyport MA USA 3:25.7 IND_V
6 Paul Ferguson 56 Melbourne VIC AUS 3:26.3 IND
7 Timothy Foley 61 Coopersburg PA USA 3:26.5 IND
7 Gerald Lawson 62 Winona MN USA 3:26.5 IND
9 Mark Underwood 59 Bremerton WA USA 3:27.5 IND
10 Steve Schaffran 66 Richmond CA USA 3:28.6 IND

ranger

[PaulH]

Awesume so when does sharpening begin for you again ?

I'm doing it right now.

Can we just be absolutely clear on this? No qualifications, no sorta-kinda-maybe, and no backtracking. Can you confirm that you are now sharpening?

[ranger]

Awesume so when does sharpening begin for you again ?

I'm doing it right now.

Can we just be absolutely clear on this? No qualifications, no sorta-kinda-maybe, and no backtracking. Can you confirm that you are now sharpening?

Yep.

For the next six months.

My work on technique is done.

I now row well (13 SPI) at low drag (118 df.).

(I am also getting pretty darn good OTW.)

I am now sharpening, preparing to race, both OTW and OTErg.

Hotel and flights are booked for BIRC 2010.

Entry is confirmed.

See you there!

ranger

[ranger]

In addition to all the rowing 1:37 @ 30 spm, over the next month, I will want to get to 60'r20 @ 1:50.

ranger

[ranger]

Save a horse, ride a cowboy.



http://www.youtube.com/watch?v=Qt0_oPPK6eA

ranger

[ranger]

BTW, back in 2006, I did 1Kr24 @ 1:38, but that was still rowing poorly at max drag.

That's 15.5 SPI.

I am quite a bit better than that now.

ranger