Ranger's training thread

[ausrwr]

No you're not.

Yep, I am.

It helps to use your legs when you row.



I pulled a lightweight 6:28 at max drag without using my legs.

Impressive stuff, I guess, but horribly ineffective and inefficient.

These technical difficulties are now gone.

I now row well.

ranger

You still row like you’re hauling a chain. From your videos, the hands still rise to clear the knees, you lunge into the catch… You can’t do the former without stopping the boat. You also can’t do the latter without killing the run of the boat. You still start the stroke with your shoulders. Interesting idea of ‘how to use the legs properly’.

You aren’t rowing 1:48 @ 25 at 150-155 HR for 2 to 3 hours a day. If you could even do a 5k at that pace and HR, you’d be falling over yourself to post it.

C'mon, get out there and set a new WR. Even if it's just a 'soft one'. Even if you're not fully trained, or sharpened, there's no reason you shouldn't be able to go and walk Roy's 'soft' WR.

You reckon you're 25 seconds away from your potential. Quite honestly, you could train three hours a week and be 25 seconds from your potential. You're training three hours a day. Perhaps you need to examine what you're doing wrong so as not to be close to your 'potential', or to be honest about what your 'potential' actually is.

Look at it this way: Your 6:16 'potential' is 421 watts. Your 6:41 (and yes, it is the best of the year) is 347 watts. That's 82% of what you're looking for. In round terms, you need to get 25% better.

Where's it going to come from? Sharpening? I hate to break it to you, but if you're already doing so many of your metres at r29 because "there's no need to do less if you row well", you're getting pretty sharp.

Tapering: a few seconds, yes, but you'll need to keep a fair deal of training up to keep your weight under control.

Best of luck anyway.

[whp4]

I pulled a lightweight 6:28 at max drag without using my legs.

You did no such thing, unless the erg seat was motionless, which, of course, it was not.

Care to explain how pulling on a chain pushed your seat up the ramp? Draw a force diagram for us, please.

[hjs]

I pulled a lightweight 6:28 at max drag without using my legs.

You did no such thing, unless the erg seat was motionless, which, of course, it was not.

Care to explain how pulling on a chain pushed your seat up the ramp? Draw a force diagram for us, please.

me bad

but I had to post this :

http://www.youtube.com/watch?v=svgNavfX ... re=related

See how the legs don,t move at all just like the head is not almost coming loose from his head

And except fot that strange headmovement there is not much wrong with this erg technique. No waist of energy, just en plane good working stroke. Explains perfectly well why he is getting slower every year, he had nothing to gain on the erg technique front.

[ranger]

In round terms, you need to get 25% better

Nope.

I just need to finish the last quarter of my training and seal the deal.

I am already better.

Fait accompli.

ranger

[ranger]

You still row like you’re hauling a chain. From your videos, the hands still rise to clear the knees, you lunge into the catch… You can’t do the former without stopping the boat. You also can’t do the latter without killing the run of the boat. You still start the stroke with your shoulders. Interesting idea of ‘how to use the legs properly’.

No longer.

That was at max drag with a cut slide.

I now row at 123 df. and a full slide.

ranger

[ranger]

if you're already doing so many of your metres at r29...you're getting pretty sharp.

No, I am not doing any AT, TR, or AN work yet.

But I am getting _very_ effective and efficient at UT2 and UT1, which is all that matters, really, because they determine the rest.

Your 2K is only as good as your 60min row.

60min is done at 2K + 10.

ranger

[hjs]

I pulled a lightweight 6:28 at max drag without using my legs.

You did no such thing, unless the erg seat was motionless, which, of course, it was not.

Care to explain how pulling on a chain pushed your seat up the ramp? Draw a force diagram for us, please.

me bad

but I had to post this :

http://www.youtube.com/watch?v=svgNavfX ... re=related

See how the legs don,t move at all just like the head is not almost coming loose from his head

And except fot that strange headmovement there is not much wrong with this erg technique. No waist of energy, just en plane good working stroke. Explains perfectly well why he is getting slower every year, he had nothing to gain on the erg technique front.

don,t mis it

[ranger]

I now row 1:43 @ 29 spm (10MPS, 11 SPI) under my anaerobic threshold.

When I am fully trained up for it, I can row for an hour, steady state, with a threshold HR (172 bpm).

Vis-a-vis what I could do in 2002-2003, that is an improvement of an entire training band, five seconds per 500m.

In 2002-2003, I pulled 1:48 at my anaerobic threshold.

ranger

[ranger]

1:43 is MIke VB's 2K race pace (TR).

So, if he holds his technique together (e.g., at 11 SPI), he can only rate 29 spm in a 2K.

When I am fully sharpened up for it, I'll race somewhere between 35 spm @ 12 SPI and 38 spm @ 11 SPI.

ranger

[lancs]

I now row 1:43 @ 29 spm (10MPS, 11 SPI) under my anaerobic threshold.

Strange then that you can't row a 5k at 1:43

Something doesn't fit here...

[ranger]

I now row 1:43 @ 29 spm (10MPS, 11 SPI) under my anaerobic threshold.

Strange then that you can't row a 5k at 1:43

Something doesn't fit here...

As I mentioned, when I sharpen this fall, I think I'll do 5K @ 1:43 at the beginning of each session, as a warm up.

In the fall of 2002-2003, I warmed up with 5K @ 1:45.

ranger

[whp4]

I now row 1:43 @ 29 spm (10MPS, 11 SPI) under my anaerobic threshold.

I can row for an hour, steady state, with a threshold HR (172 bpm).

Vis-a-vis what I could do in 2002-2003, that is an improvement of an entire training band, five seconds per 500m.

Amazing how all of these improvements are nowhere to be seen when you sit down to race. Racing, you seem to have gotten slower by almost an entire training band -- there's that 13 seconds slower again!

[whp4]

I now row 1:43 @ 29 spm (10MPS, 11 SPI) under my anaerobic threshold.

Strange then that you can't row a 5k at 1:43

Something doesn't fit here...

As I mentioned, when I sharpen this fall, I think I'll do 5K @ 1:43 at the beginning of each session, as a warm up.

In the fall of 2002-2003, I warmed up with 5K @ 1:45.

ranger

Yesterday, it was "I should" and today you've already backed off to that old standby, "in the fall" Tried to actually do a 5k at that pace and failed, eh?

[rjw]

I now row 1:43 @ 29 spm (10MPS, 11 SPI) under my anaerobic threshold.

Strange then that you can't row a 5k at 1:43

Something doesn't fit here...

As I mentioned, when I sharpen this fall, I think I'll do 5K @ 1:43 at the beginning of each session, as a warm up.

In the fall of 2002-2003, I warmed up with 5K @ 1:45.

ranger

Based on your (repeated) statement that you don't erg by looking at the numbers, what do you base "when I sharpen this fall, I think I'll do 5K @ 1:43 at the beginning of each session, as a warm up" on? I am sure that you can pull a credible 5k, 10k or whatever didtance you choose. But based on the facts and that you don't race your training, these are only guesses based on wishful dreaming as your actual 2k time does not support your estimates.

[Byron Drachman]

Jan 27: 2010: I now have seven weeks of sharpening.

Feb 2, 2010: I have just begun my sharpening

March 4, 2010: I am now sharpening hard.

March 5, 2010: I haven't even done any distance trials or hard sharpening yet.

March 8, 2010: I am just starting to sharpen.

May 27, 2010: when I sharpen this fall, I think I'll do 5K @ 1:43 at the beginning of each session, as a warm up.