Ranger's training thread

[ranger]

I won the event (no handicapping) by four minutes and thirty-seven seconds.

At the Head of the Grand, all of the male singles were in the same race.

You won the Open singles at the Head of the Passaic by four minutes and thirty-seven seconds?

27 seconds per 500m?

Wow.

You must _really_ be fast.

What pace did you hold?

1:30?

ranger

[NavigationHazard]

Muppet. At the Head of the Passaic we had over 220 boats and nearly 800 competitors in roughly 50 events. Nothing was combined.

[ranger]

Muppet. At the Head of the Passaic we had over 220 boats and nearly 800 competitors in roughly 50 events. Nothing was combined.

So, what pace did you hold so that you won by 27, nay, almost 28, seconds per 500m over all of that tough 55s competition?

ranger

[ranger]

Yea, in my race, there were a couple of college kids (or young masters) and then some older folks like me, who were about 1/4 of a mile behind me when I ran into the eight.

ranger

[snowleopard]

Yea, in my race, there were a couple of college kids (or young masters) and then some older folks like me, who were about 1/4 of a mile behind me when I ran into the eight.

And they all finished, right?

[mikvan52]

To Jon Bone:
Great Job!

To Rich Cureton:
(Well, what can you say)
PRACTICE MAKES PERFECT...

and you didn't practice the skills needed even though you said you would.

NEXT!
........BIRC

Will ranger "hard sharpen"?

From what he writes here... and this 1:49 blather is great.. but as TRAINING is incomplete.
An erger needs to do short intervals and medium length too at and below race pace.
PRACTICE MAKES PERFECT

From what I gather: EIther ranger will not do these this month (when he should) or, even though this is "his" thread, he'll keep them secret.

Specifically, DON't expect to hear anything about

• 6 x 500
• 3 x 1k
• ladders

ALL WITH DETERMINED AND REaSONABLY SHORT RESTS

Want to know why?

Imagine a 59.72345679 year old doing

6 to 20 x 500 at 1:28 pace with 3 minute rests... no way.

One screen shot will suffice to change my certainty on this "opinion"....

[bellboy]

Has anyone ever T-boned an 8+ at the HOTC?

Kevin.You are a terrible man with too much time on his hands.I fear i may have popped a rib cartilage. Absolute genius!!

[sander]

These veteran times, I think, have been limited more by physical capacities than anything else--conditions, technique, etc.

For instance, as it turns out, old foggie lightweights don't do much better than 1:48/18:00 for 5K.

That means that, at the ideal limit of 12 seconds per 500m over erg times, the physical capacities of the 60s rowers are limited to 2:00 pace, and with the difficulties that you note (bridges, traffic, steering, etc.), 2:05, 17 seconds over erg times seems to able a limit for negotiating the course, given physical capacities.

But what if a 60s lightweight, with good OTW technical skills, could do 1:39 for 5K OTErg.

Then, given a limit of 17 seconds per 500m over erg times, that rower might be able to do 1:56 for the Head of the Charles.

Rowing isn't all technique.

ranger

Here's an interesting story. Recently I won a 1000m race on a bent course on a river with high water by smart steering through turns and areas with fast current. I won with a 12sec margin. The guy who came in 2nd lost a lot of time. He didn't look over his shoulder and followed the bank closest to him. Almost entered a dead arm of the river. Sounds familiar?

This guy is 20 cm taller than I, 15kg heaver, 6 years younger and does 3 times the training hours. He is an OTW rower who has always raced in 4+, 8+ coxed boats. He is about 40 seconds faster than I on the 2k test on the erg.

On the afternoon of the same day, he participated in the open men's category. He had learned to look over his shoulder and finished in second in the final.

Still, I beat him in that particular race. On straight courses, I can beat him now and then. If there is wind and waves, that is.

Moral of the story: Steering is important, and it takes about one "accident" to learn that lesson. Good luck at your next race!

[mikvan52]

it takes about one "accident" to learn that lesson. Good luck at your next race!

two things about ranger:
#1: He a slow study who does not take advice
#2: He doesn't currently scull at a constant 2:05 pace for the head race distance

T-bone-us
#3: "Luck" has nothing to do with it



I fully expect a whole lot of talk and very few results from him in the future...
How many finishes since the middle of February?

............................................. 1 .......................................................
"the loneliest number"

[ranger]

#2: He doesn't currently scull at a constant 2:05 pace for the head race distance

If I rate 26 spm, I go 2:05 pace.

When I get down to serious work OTW, I think I'll rate 28 spm for 5K OTW, just as I do OTErg.

When I rate 28 spm, I go 2:00 pace.

Heck, if I get close to my targets OTErg, that's still 21 seconds per 500m over my erg times, nine second per 500m above the lightweight ideal.

I can get _waaay_ better OTW, if I can improve my technique, but 2:00 @ 28 spm will do just fine for now.

At the US Sprint Nationals, the 60s 1K is often won in and around 2:00 pace (4:00 for 1K).

ranger

[macroth]

Mike--

Try this as a training plan.

Row 1:49 @ 22 spm (i.e., pretty darn well, 12.2 SPI) and mark the time/distance when your HR passes top-end (1) UT2, (2) UT1, (3) AT, (4) TR, and (5) (AN).

Then note when your heart rate maxes out and you have to stop.

In each session, keep repeating this exercise until you have rowed a total of 20K .

Do this session every day until you can row 1:49 @ 22 spm for 90min @ UT2.

ranger

Is this what you've been doing? Based on your notes, at what time/distance do you go through your various training bands, and how long are your continuous rows at 1:49@22spm (before your HR maxes out and you have to stop-- come to think of it, at what HR do you max out when you do these sessions?)? Are you getting closer to 90 minutes straight of UT2 rowing?

[whp4]

I can get _waaay_ better OTW, if I can improve my technique, but 2:00 @ 28 spm will do just fine for now.

At the US Sprint Nationals, the 60s 1K is often won in and around 2:00 pace (4:00 for 1K).

But never by someone who goes off the course and rams another boat — there's that unprecedented again!

[kini62]

Wow, rangerette!

What happened? BUI? (boating under the influence), RUI? (rowing), SUI? (sculling), ATSUI? (attempting to scull).. No I got it..... MASUI.. (making ass )

Really, did anyone give him a breathalyzer?

Gene

[rjw]

To Rich Cureton:
(Well, what can you say)
PRACTICE MAKES PERFECT...

and you didn't practice the skills needed even though you said you would.

Actually.....PERFECT practice makes perfect!

[leadville]

#2: He doesn't currently scull at a constant 2:05 pace for the head race distance

If I rate 26 spm, I go 2:05 pace.

When I get down to serious work OTW, I think I'll rate 28 spm for 5K OTW, just as I do OTErg.

When I rate 28 spm, I go 2:00 pace.

Heck, if I get close to my targets OTErg, that's still 21 seconds per 500m over my erg times, nine second per 500m above the lightweight ideal.

I can get _waaay_ better OTW, if I can improve my technique, but 2:00 @ 28 spm will do just fine for now.

At the US Sprint Nationals, the 60s 1K is often won in and around 2:00 pace (4:00 for 1K).

ranger

rangerboy - you can't get way better for the simple reason that you're an idiot unable to learn from others.

also, there's no such race as the 'US Sprint Nationals', you moron. are we going to see you in OKC next summer? that's at the 'US Master's Nationals'...