Ranger's training thread

[ranger]

Your awake late, ranger!

Since you're up, why not do a workout like the one I did on January 2, 2010 when I also was not fully sharpened

-------------------------------------------------------
| 6:59.2 - 2000m - 1:44.8 - 28
|.........500m - 1:46.2 - 26
|.........500m - 1:46.6 - 26
|.........500m - 1:44.6 - 28
|.........500m - 1:41.8 - 32
|8 minute rest - w/some paddling - 790 meters
-------------------------------------------------------

-------------------------------------------------------
| 7:02.6 - 2000m - 1:45.6 - 30
|.........500m - 1:46.6 - 28
|.........500m - 1:46.7 - 29
|.........500m - 1:45.9 - 30
|.........500m - 1:43.5 - 36
|6 minute rest - 1010 meters
-------------------------------------------------------

drag factor: 103






The second 2k was work but not overwhelming.

Plenty of warm up and cool down according to usual custom.
No HR data because I'm not on my own machine.

Let us know your HR while you're at it.

Or, if you prefer just do the first 2k (effectively a 7:00 2k )but at 13 spi...

Consult the table for your rate...
Stop if you cannot keep at 23.2 spm (or below)

You're such a buffoon!

This is just my daily UT1 rowing.

I don't do 4K of it, once a season.

I do 20K of it every day.

1:44 @ 24 spm

I am now doing this rowing well below my anaerobic threshold.

3-to-1 ratio.

It looks like you really let your technique go to hell when you do 2Ks OTErg, even in training, during sub-maximaal efforts.

Bad business.

1:43.5 @ 36 spm is 8.7 SPI.

When I race, my aim is to do over 100 watts more at 4 spm less.

In training, I will need to do 4 x 2K @ 1:38, not 2 x 2K @ 1:45.

13 SPI

I will want to do a HM @ 1:45--no breaks.

A HM is done at about 2K + 11.

ranger

[ranger]

the many "Ifs" just indicates he's not sure which one he'll achieve

Indeed I don't.

At the beginning of a period of sharpening, no one knows for sure what they are going to do, at their best, for 8 x 500m (3:30 rest).

When you are sharpening, you don't have "options."

You just get what you can.

Then, what you get tells you what you can do in a 2K.

If you are fully sharpened, racing a 2K is a total no-brainer.

It is entirely determined by your training--and therefore entirely predictable.

ranger

[PaulH]

the many "Ifs" just indicates he's not sure which one he'll achieve

Indeed I don't.

At the beginning of a period of sharpening, no one knows for sure what they are going to do, at their best, for 8 x 500m (3:30 rest).

No, when you are sharpening, you don't have "options."

You just get what you can.

Then, what you get tells you what you can do in a 2K.

ranger

Nice work selectively quoting what I said - I would expect nothing better. So, when are you going to do this workout? you've only got about 3 weeks of sharpening about the same way everyone else does, and with about the same effect, so I assume it will be soon.

[ranger]

So, when are you going to do this workout?

I suspect that I'll do 8 x 500m a dozen times or so between now and the third week of November.

No special schedule.

Between the first and last time that you do 8 x 500m during a sharpening period, you get about 3 seconds per 500m better, as you bring up your anaerobic capacities.

I like to start at about 2K pace and then work my way down to 2K - 3.

ranger

[snowleopard]

ranger

Where are you staying when you visit UK for BIRC?

[Citroen]

If I do 8 x 500m (3:30 rest) @ 1:35 in my sharpening, I'll just hold 1:38.

If I do 8 x 500m (3:30 rest) @ 1:34 in my sharpening, I'll just hold 1:37.

If I do 8 x 500m (3:30 rest) @ 1:33 in my sharpening, I'll just hold 1:36.

If I do 8 x 500m (3:30 rest) @ 1:32 in my sharpening, I'll just hold 1:35.

If I do 8 x 500m (3:30 rest) @ 1:31 in my sharpening, I'll just hold 1:34.

If I do 8 x 500m (3:30 rest) @ 1:30 in my sharpening, I'll just hold 1:33.

If I do 8 x 500m (3:30 rest) @ 1:29 in my sharpening, I'll just hold 1:32.

If I do 8 x 500m (3:30 rest) @ 1:38 in my sharpening, I'll just hold 1:31.

Etc.

Stacked IFs are such an inefficient way of programming. You'd be much better re-writing that as a CASE statement.

Case
Select mythical_workout
When I do 8 x 500m (3:30 rest) @ 1:35 in my sharpening, I'll just hold 1:38.
When I do 8 x 500m (3:30 rest) @ 1:34 in my sharpening, I'll just hold 1:37.
When I do 8 x 500m (3:30 rest) @ 1:33 in my sharpening, I'll just hold 1:36.
When I do 8 x 500m (3:30 rest) @ 1:32 in my sharpening, I'll just hold 1:35.
When I do 8 x 500m (3:30 rest) @ 1:31 in my sharpening, I'll just hold 1:34.
When I do 8 x 500m (3:30 rest) @ 1:30 in my sharpening, I'll just hold 1:33.
When I do 8 x 500m (3:30 rest) @ 1:29 in my sharpening, I'll just hold 1:32.
When I do 8 x 500m (3:30 rest) @ 1:38 in my sharpening, I'll just hold 1:31.
Otherwise do nothing.
End-case

[PaulH]

So, when are you going to do this workout?

I suspect that I'll do 8 x 500m a dozen times or so between now and the third week of November.

No special schedule.

Between the first and last time that you do 8 x 500m during a sharpening period, you get about 3 seconds per 500m better, as you bring up your anaerobic capacities.

I like to start at about 2K pace and then work my way down to 2K - 3.

ranger

Fair enough. I suspect that you'll do 8 x 500 1 time or less. Lets see who is better able to predict your sharpening routine by the end of Nov, shall we?

[ranger]

I've have really caught the rhythm of my 2-to-1 ratio racing stroke at 34 spm, 118 df.

The odd thing about it, relative to how I used to row, is the isolated leg drive on the upbeat.

and---ONE-//-and-----TWO-----and----THREE

legs--arms // recover--recover--recover---recover

If I pull easily, I get 12 SPI.

If I pull hard, I get 13 SPI.

I suspect that, in a race, I'll do something inbetween.

12.5 SPI?

118 df.

I'll need to do 4 x 1K, 1:34 @ 34 spm (12.5 SPI) before BIRC.

The 60s lwt WR for 1K is 1:37.2.

1000 2:56.7 23 Daniel Teoli L M USA 2011 Witnessed at Public Club
1000 2:57.0 13 Dan Warren L M USA 2000 Historical record*
1000 2:57.8 32 Dan Staite L M GBR 2006 PM3/PM4 verification code
1000 2:59.0 46 Kent Timm L M USA 2005 Historical record*
1000 3:03.3 50 Steven Geary L M NZL 2008 2007 Australasian Games
1000 3:14.4 60 Mark Thomas L M USA 2011 PM3/PM4 verification code
1000 3:27.7 12 Marian Uroic L M HRV 2004 Historical record*
1000 3:29.1 70 Roger Bangay L M GBR 2008 Witnessed at Public Club
1000 3:47.2 80 Dean Smith L M USA 2007 PM3/PM4 verification code

ranger

[ranger]

ranger

Where are you staying when you visit UK for BIRC?

Crowne Plaza.

I'll arrive Friday afternoon and leave early Monday morning.

ranger

[macroth]

You're so cute when you specify your drag factor, like it's some sort of performance metric.

I'll need to do 4 x 1K, 1:34 @ 34 spm (12.5 SPI).

ranger

These days, when you catch the rhythm of your 2-to-1 ratio racing stroke at 34 spm and 12-13 SPI, what are you doing? Anything bearing some resemblance to 500m repeats? Shorter? Longer? How far off would you say you are from being able to do 4 x 1K, 1:34 @ 34 spm? And if you don't have a clue how long you can hold 1:34 @ 34 spm right now, how can you make any claims about what you will do in the future?

Here's another question: does catching the rythm of a 34spm racing stroke constitute sharpening? If not, could you explain why rowing at or above race pace isn't sharpening? Finally, if you're not sharpening right now, when do you think you will start preparing for your last chance to beat the 55s lwt record?

[ranger]

Lets see who is better able to predict your sharpening routine by the end of Nov, shall we?

Sure.

Happy with that.

You don't know your arse from your elbow and aren't doing yourself what you are (presumptuously) judging.

Only fools of the first order put themselves in such a position.

I am doing what you are just judging.

I have the best coach in the world to do my judging for me.

And if I pull 6:16 at 60, well, I'll be pretty good at rowing, too: the best age-group rower in the history of the sport.

Only studs of the first order put themselves in such a position.

ranger

[ranger]

You're so cute when you specify your drag factor, like it's some sort of performance metric.

Indeed.

It is just that.

If you have the skill to row at low drag, it is more effective and efficient.

ranger

[ranger]

does catching the rhythm of a 34spm racing stroke constitute sharpening?

No, but it is more important than anything else you might do during sharpening.

The most important sharpening session, IMHO, is 20 x 500m, paddle a 500m in between, at race pace and rate.

At the highest level, rowing is all about relaxation and unconscious habit, rowing well (i.e., with high effectiveness and efficiency).

Rhythm.

ranger

[ranger]

Rhythm is God.



ranger

P.S. Or, at least, that's what I claim in my poetics.

[hjs]

You're so cute when you specify your drag factor, like it's some sort of performance metric.

Indeed.

It is just that.

If you have the skill to row at low drag, it is more effective and efficient.

ranger

that's why you always end up whacking the drag to max