Ranger's training thread

[hjs]

I just talk a lot and run away from anything that could tell the truth

Tell the truth?

What is "the truth"?

Racing?

ranger

We will see te trut in your next race. And that won,t be Birc. At birc the data of the races will be shown, so you cardhouse will fall in pieces.


What spi is 6.50 rate 32 ? 9.xx

[ranger]

What level of racing do you think is "way better" than Mike's?

What "level" of racing?

Don't know what you mean by that.

You get to the regattas you can get to.

I haven't been preparing to race, but for the last two years I have had the best 55s lwt time, nonetheless.

I have also been just learning to row (well at low drag).

This year, I will row well at low drag, fully prepared.

I usually get about a dozen seconds over 2K from hard sharpening.

Not sure what I will get from rowing well at low drag, but quite a bit, I think, perhaps about as much as I get from sharpening.

That should give you an idea of what I might do for 2K this year.

ranger

[ranger]

At birc the data of the races will be shown

Yea.

That will be interesting to see.

Lately, it has been looking as though I might rate as high as 36 spm.

I have 36 spm playing in my head all day long.

Sounds like this:

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

36 spm @ 11 SPI is 1:36.

36 spm @ 12 SPI is 1:33.

36 spm @ 13 SPI is 1:31.

ranger

[KevJGK]

....I am training and racing at a level _waaay_ beyond what you are doing at the moment, if you want to get better, you should try what I am doing..............

Some training plan.

After a gazillion meters you can't manage a single 01:30 for 500 despite fantasizing over 8 of them.

[ranger]

....I am training and racing at a level _waaay_ beyond what you are doing at the moment, if you want to get better, you should try what I am doing..............

Some training plan.

After a gazillion meters you can't manage a single 01:30 for 500 despite fantasizing over 8 of them.

What do 500m trials have to do with training for 2K?

I have never done a 500m, free rate, trial.

Nonetheless, I have three WR rows and have won all of the major championships, BIRC twice.

I have done 8 x 500m (3:30 rest) at 1:32.5, though.

What is Mike VB's pb on this 2K predictor?

The 55s lwt BIRC championship record is mine.

This year, I think I will beat it by over 20 seconds.

That will best the 50s and 40s BIRC championship records, too.

Both the 50s lwt WR and the 60s hwt WR are about 36 spm @ 11 SPI.

ranger

[ranger]

Kevin--

Sprinting doesn't _train_ you for anything.

No one gets better by sprinting.

Sprinting just prepares you for racing.

Different matter entirely.

If you don't know how to train, when you sprint, you are slow--

like Mike VB.

If you train well, when you sprint, you are fast.

So the question is: who is training well, not who is doing 500m trials (or lots of sprinting).

Why on earth would you want to do a lot of sprinting if you are slow?

If you are slow, you need to learn to row well (13 SPI for lightweights; 16 SPI for heavyweights).

And train well.

ranger

[Den-J]

Fantastic 5k mike nice to see actual erging reported in this thread, I enjoyed the following posts greatly everytime someone mentioned your 5k rangers blood pressure went up another notch

[ranger]

You don't have row fast at all to know what you can do for 2K.

A very solid 2K predictor is what you can row at UT2/70% HRR and 20-24 spm for 20K.

UT2 is done at 2K + 15.

At UT2, you are not even working that hard.

A bit of breathing, light sweat.

How good you are at rowing depends on your natural stroking power.

Your SPI.

At 10 SPI, 22 spm is 1:56.

At 11 SPI, 22 spm is 1:53.

At 12 SPI, 22 spm is 1:50.

At 13 SPI, 22 spm is 1:47.

At 14 SPI, 22 spm is 1:44.

At 15 SPI, 22 spm is 1:42.

At 16 SPI, 22 spm is 1:39.

The question is: When you just row easily/naturally, how hard do you (push and) pull?

ranger

[aharmer]

You don't have row fast at all to know what you can do for 2K.

A very solid 2K predictor is what you can row at UT2/70% HRR and 20-24 spm for 20K.

UT2 is done at 2K + 15.

ranger

I know this is splitting hairs, but why do you insist on using 2K +/- seconds to predict performance?? Under your advice, a 6:00 2k athlete would be pulling 62.97% of 2k watts at UT2. A 8:00 2k athlete would be pulling 70.23% of 2k watts at UT2

There is a VERY significant difference between pulling 63% and 70% of your 2k wattage. Not just you ranger, but why doesn't everybody just use a percentage of watts for comparisons and predictions?

Are you not doing the 8x500 workouts you mention as part of your sharpening, or are you just not showing the results here? Still confused and trying to sort this thing out.

[ranger]

There is a VERY significant difference between pulling 63% and 70% of your 2k wattage.

Nah.

Close enough.

Sure, calculating with watts is more exact.

But, hey, if you are missing it by 10 seconds per 500m (or whatever), as Mike VB is, you don't need anything very precise to find out what you are (in)capable of.

Mike VB rows UT2 at 1:58, not 1:48.

For Mike, 1:48 is AT (as he just demonstrated with his 5K trial).

The training bands are separated by five seconds per 500m.

For Mike, UT2 is 1:58, UT1 is 1:53, AT is 1:48, TR is 1:43, AN is 1:38.

My targets are these:

UT2 is 1:49, UT1 is 1:44, AT is 1:39, TR is 1:34, AN is 1:29.

ranger

[nharrigan]

Fantastic 5k mike nice to see actual erging reported in this thread, I enjoyed the following posts greatly everytime someone mentioned your 5k rangers blood pressure went up another notch

Well done Mike. Great time for the 5k and well out of reach of this thread's subject.

[nysaag]

nharrigan » October 4th, 2010, 9:23 am

Den-J wrote:Fantastic 5k mike nice to see actual erging reported in this thread, I enjoyed the following posts greatly everytime someone mentioned your 5k rangers blood pressure went up another notch



Well done Mike. Great time for the 5k and well out of reach of this thread's subject.

THE DIFFERENCE BETWEEN MIKE AND RANGER IS SIMPLE, Mike is a doer and Ranger is a na-doer.

Ranger, the nay-doer, will never post any training results.
Ranger, the nay-doer, will never go below 6:40 OTE.
Ranger, the nay-doer, will never race OTW.
Ranger, the nay-doer, will never pay Henry the money he owes him.

Mike is a do-er; Ranger is a troll.

[Byron Drachman]

I measured the HOG course with my Garmin this morning based on where the timers were last year. The distance was approximately 3.3K last year. So I assume that will be the distance this year.

[ranger]

As I mentioned, as BIRC 2010 approaches, I will want to be doing daily 5Ks at 1:42/17:00.

Hey Rich, guess what, BIRC 2010 IS approaching.

What are you waiting for?

A daily 5k at 1:42/17:00 is only, by the way, training!

True.

Gotta do it now.

Doing hard 5Ks, day after day, is the best training for 2K.

Repeat 5Ks, pretty close to maximal, are also good training for 5K, 6K, 30min, and 10K.

AT

I need to get used to riding my HR at 175 bpm, _above_ my anaerobic threshold.

Out of the comfort zone (160 bpm, etc.).



ranger

[snowleopard]

Out of the comfort zone (160 bpm, etc.).

Yea, time to leave the armchair, ditch the Canadian Club and give your liver a break. Heck you might even be dried out by BIRC.