Ranger's training thread

[aharmer]

I need clarification Rich. You said you were into the sharpening routine. Then this morning you claim that 'when you start reeling them off', referring to sharpening workouts, you will be posting screenshots.

Are you sharpening or not?

If not, don't you think it's time to start as your final chance at a competitive WR that you've been chasing for 5 years is about 8 weeks away? The 60's lightweight WR would be nice but does it really mean anything at all? You need to go after this one.

If so, where are the promised screenshots you always claim to be posting?

As usual things aren't adding up Rich. Any chance you're doing sharpening workouts but the screenshot doesn't show what you've led us to believe it will?

[ranger]

If so, where are the promised screenshots you always claim to be posting?

Nothing worthy of a screen shot this morning.

I just started getting used to 1:37 @ 30 spm (118 df.).

I'll be doing as much 1:37 @ 30 spm (118 df.) as I can for the next month or so.

Then I'll raise the rate to 32-42 spm.

BTW, this is _my_ training, not yours.

If you check in here from time to time, you can hear about my training.

But you don't _control_ it.

I am not doing it for you, as some sort of performance.

If you are interested in performances, hang out at BIRC 2010 and WIRD 2011.

Those are the major venues for the performances.

ranger

[ranger]

Although he's fast for his age; from reading rangers' posts I think he would struggle to do a single 500m at 01:30 pace.

The 60s lwt WR for 500m is 1:29.5.

To reach my 2K goal, I will need to do 1:24.

In 2006, I did 500r30 @ 1:30 (restricted rate).

That's 16 SPI

ranger

[hjs]

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

Ahhh sharpening just like you say every season

But some people may be a little confused, you said that you would started to sharpen when you rowed a 6.28 2k, this minus the magical 12 seconds from sharping gives the 6.16 but you are nowhere near 6.28 atm, so from this point on that 12 seconds will never bring you to 6.16.

It will bring to 6.4x.x at the very best........................

[KevJGK]

Although he's fast for his age; from reading rangers' posts I think he would struggle to do a single 500m at 01:30 pace.

The 60s lwt WR for 500m is 1:29.5.

To reach my 2K goal, I will need to do 1:24.

In 2006, I did 500r30 @ 1:30 (restricted rate).

That's 16 SPI

ranger

To erg 500m in 01:30 you need to produce just over 480 watts for one and a half minutes and I dont think you have the power to do that any more.

[ausrwr]

And you've never seen a Danish lightweight if you think they row in a 2-1 ratio

Then they need to talk to Nav, so that he can tell them what they are _really_ doing even though they don't think so.



What is important is what Nav thinks, not what people are really doing.

ranger

Moron. This is about YOU not being able to use a stopwatch or count. The Danes don't row in a 2:1 ratio. Nav didn't state that. YOU did.

You don't row a ratio like that, you don't row like the Danes...

Just be happy to be Richard Cureton and live your own bloody life and don't try to be the C2 version of Baron von Munchausen.

Twat.

[ranger]

Although he's fast for his age; from reading rangers' posts I think he would struggle to do a single 500m at 01:30 pace.

The 60s lwt WR for 500m is 1:29.5.

To reach my 2K goal, I will need to do 1:24.

In 2006, I did 500r30 @ 1:30 (restricted rate).

That's 16 SPI

ranger

To erg 500m in 01:30 you need to produce just over 480 watts for one and a half minutes and I dont think you have the power to do that any more.

It isn't a matter of who thinks what about things that unknown.

Anyone who can do 500r30 @ 1:30 is capable of at least 1:25 for 500m, free rate.

Probably much faster.

For little lightweights like me, a 500m is usually done at about 46 spm.

Even 11 SPI @ 46 spm is 506 watts.

12 SPI @ 46 spm is 552 watts.

13 SPI @ 46 spm is 592 watts.

I think I would probably pull 13 SPI, my natural stroking power, in a 500m trial.

ranger

[KevJGK]

The 60s lwt WR for 500m is 1:29.5.

To reach my 2K goal, I will need to do 1:24.

In 2006, I did 500r30 @ 1:30 (restricted rate).

That's 16 SPI

ranger

To erg 500m in 01:30 you need to produce just over 480 watts for one and a half minutes and I dont think you have the power to do that any more.

It isn't a matter of who thinks what about things that unknown.

Anyone who can do 500r30 @ 1:30 is capable of at least 1:25 for 500m, free rate.

Probably much faster.

For little lightweights like me, a 500m is usually done at about 46 spm.

Even 11 SPI @ 46 spm is 506 watts.

12 SPI @ 46 spm is 552 watts.

13 SPI @ 46 spm is 592 watts.

I think I would probably pull 13 SPI, my natural stroking power, in a 500m trial.

ranger

ranger

But if you can't do a single 500m in 01:30 all of that is academic.

[bellboy]

And you've never seen a Danish lightweight if you think they row in a 2-1 ratio

Then they need to talk to Nav, so that he can tell them what they are _really_ doing even though they don't think so.



What is important is what Nav thinks, not what people are really doing.

ranger

Moron. This is about YOU not being able to use a stopwatch or count. The Danes don't row in a 2:1 ratio. Nav didn't state that. YOU did.

You don't row a ratio like that, you don't row like the Danes...

Just be happy to be Richard Cureton and live your own bloody life and don't try to be the C2 version of Baron von Munchausen.

Twat.

Twats are usefull !

[ranger]

But if you can't do a single 500m in 01:30 all of that is academic.

Again, I can do 1:30 for 500m at 30 spm (rate restricted).

That's 16 SPI.

Anyone who can do that can do at least 1:25 for 500m, free rate, probably better.

Little lightweights like me do 500m at about 46 spm, not 30 spm.

Your "can't" is factually wrong.

Your overlooking the evidence is blinkered, or insincere.

To reach my 2K goals, I will need to do 1:24 for 500m.

That's 13 SPI @ 46 spm.

Given my stroking power now, that's entirely feasible.

I now pull 13 SPI.

1:24 would be a pretty good lwt 500m:

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 500m | Men's | Lightweight | All Ages | 2010 Season

Toni Pyykkö 37 Ylöjärvi FIN 1:23.0 IND
Chris Kemp 20 Evans GA USA 1:24.7 IND
1 Matt Owen 22 Project Deliverance MO USA 1:25.1 IND
2 Markku Henriksson 46 Oulu FIN 1:26.1 IND
3 Ryan Furey 17 USA 1:26.4 RACE
3 Gary Homann 40 Columbia MO USA 1:26.4 IND
3 Nick Hudson 45 Sheffield GBR 1:26.4 IND
3 Pekka Nieminen 28 Imatra FIN 1:26.4 IND
7 André Costa 33 Porto Alegre RS BRA 1:26.7 IND
8 Mark Tinkler 25 preston GBR 1:26.8 IND
9 Jake Mercuri 20 Cincinnati OH USA 1:27.6 IND
9 Edward Montgomery 25 North Little Rock AR USA 1:27.6 IND
9 Alex Schram 19 Manhattan KS USA 1:27.6 IND
12 Aleksei Lipintsov 27 Tallinn EST 1:27.7 IND
13 Chris Webb 28 Sunderland GBR 1:27.8 IND
14 Alex Bennett 18 USA 1:27.9 RACE
15 Alexander Buck 15 CT USA 1:28.0 IND_V

These are the lightweight WRs.

Event Record Age Name Wt. Gender Country Season Verification*
500 1:20.1 17 Gregg Stephens L M USA 2005 Historical record*
500 1:23.0 37 Toni Pyykkö L M FIN 2010 2010 Finland National Championships
500 1:23.7 21 Estevao Pape L M PRT 2002 Historical record*
500 1:24.2 50 Steven Geary L M NZL 2008 2007 Australasian Masters Games
500 1:24.4 41 Gary Homann L M USA 2011 Video
500 1:29.5 60 Mark Thomas L M USA 2011 Witnessed at Public Club
500 1:36.1 12 Jason Abbott L M AUS 2001 Historical record*
500 1:38.4 78 Dean Smith L M USA 2005 Historical record*
500 1:41.1 81 Dean Smith L M USA 2008 2008 Mile High Sprints

Give or take a bit, 1:24 is pretty much the lwt WR for rowers 20-59.

That makes sense.

13 SPI is rowing perfectly for a lightweight of any age.

If you are a lightweight and rowing well, maintaining your technique throughout, 46 spm is about a limit for rate.

ranger

[ranger]

you said that you would started to sharpen when you rowed a 6.28 2k

If I had kept the drag high, sure, I would have done my sharpening this way.

But rowing at low drag (118 df.) as I am now, I have decided against it, although my training at 30 spm should indeed lead me to a 6:28 2K after a while.

In fact, it might lead me to 4 x 2K @ 1:37/6:28.

And this will be before I start max AN training at higher rates (32-46 spm).

Rowing at such a low drag and with such high ratios is a pretty different experience for me technically.

So I am going to need some practice doing it before I am fully comfortable.

This morning, I was doing 1:43 @ 24 spm--just naturally.

Bizarre.

With a drive of .55 seconds, 24 spm is almost a 4-to-1 ratio!

.55 seconds for the drive.

1.95 seconds for recovery.

2.5 seconds for the stroke cycle as a whole.

Being in a 4-to-1 ratio at 1:43, just about as fast as any 55s/60s lwt right now can row for 2K, is quite an experience.

ranger

[KevJGK]

But if you can't do a single 500m in 01:30 all of that is academic.

Again, I can do 1:30 for 500m at 30 spm (rate restricted).

That's 16 SPI.

Anyone who can do that can do at least 1:25 for 500m, free rate, probably better.

Little lightweights like me do 500m at about 46 spm, not 30 spm.

Your "can't" is factually wrong.

Your overlooking the evidence is blinkered, or insincere.

To reach my 2K goals, I will need to do 1:24 for 500m.

That's 13 SPI @ 46 spm.

Given my stroking power now, that's entirely feasible.

I now pull 13 SPI.

1:24 would be a pretty good lwt 500m:

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 500m | Men's | Lightweight | All Ages | 2010 Season

Toni Pyykkö 37 Ylöjärvi FIN 1:23.0 IND
Chris Kemp 20 Evans GA USA 1:24.7 IND
1 Matt Owen 22 Project Deliverance MO USA 1:25.1 IND
2 Markku Henriksson 46 Oulu FIN 1:26.1 IND
3 Ryan Furey 17 USA 1:26.4 RACE
3 Gary Homann 40 Columbia MO USA 1:26.4 IND
3 Nick Hudson 45 Sheffield GBR 1:26.4 IND
3 Pekka Nieminen 28 Imatra FIN 1:26.4 IND
7 André Costa 33 Porto Alegre RS BRA 1:26.7 IND
8 Mark Tinkler 25 preston GBR 1:26.8 IND
9 Jake Mercuri 20 Cincinnati OH USA 1:27.6 IND
9 Edward Montgomery 25 North Little Rock AR USA 1:27.6 IND
9 Alex Schram 19 Manhattan KS USA 1:27.6 IND
12 Aleksei Lipintsov 27 Tallinn EST 1:27.7 IND
13 Chris Webb 28 Sunderland GBR 1:27.8 IND
14 Alex Bennett 18 USA 1:27.9 RACE
15 Alexander Buck 15 CT USA 1:28.0 IND_V

These are the lightweight WRs.

Event Record Age Name Wt. Gender Country Season Verification*
500 1:20.1 17 Gregg Stephens L M USA 2005 Historical record*
500 1:23.0 37 Toni Pyykkö L M FIN 2010 2010 Finland National Championships
500 1:23.7 21 Estevao Pape L M PRT 2002 Historical record*
500 1:24.2 50 Steven Geary L M NZL 2008 2007 Australasian Masters Games
500 1:24.4 41 Gary Homann L M USA 2011 Video
500 1:29.5 60 Mark Thomas L M USA 2011 Witnessed at Public Club
500 1:36.1 12 Jason Abbott L M AUS 2001 Historical record*
500 1:38.4 78 Dean Smith L M USA 2005 Historical record*
500 1:41.1 81 Dean Smith L M USA 2008 2008 Mile High Sprints

Give or take a bit, 1:24 is pretty much the lwt WR for rowers 20-59.

That makes sense.

13 SPI is rowing perfectly for a lightweight of any age.

If you are a lightweight and rowing well, maintaining your technique throughout, 46 spm is about a limit for rate.

ranger

I do not believe you can do 500m at 01:30 unrestricted let alone rate restricted and your name does not appear against any of those results. There is no evidence to be blinkered or insincere about.

[ranger]

do not believe you can do 500m at 01:30 unrestricted let alone rate restricted

Believe what you want.

I already did it and posted the screen shot.

Fait accompli.

ranger

[ranger]

Kev--

Given the way you rush training, with no patience for moving systematically through the training bands, first, your own training, then what you urge on others in their training, it is no wonder that neither you, nor most of the community you speak for, can't row a lick.

To each his own, I guess.

ranger

[KevJGK]

do not believe you can do 500m at 01:30 unrestricted let alone rate restricted

Believe what you want.

I already did it and posted the screen shot.

Fait accompli.

Given the way you rush training, with no patience for moving systematically through the training bands, first, your own training, then what you urge on others in their training, it is no wonder that neither you, nor most of the community you speak for, can't row a lick.

I speak only for myself and I don't believe you can currently do 500m in 01:30. Could you please tell me where you posted the screen shot that shows you can?