Ranger's training thread

[ranger]

You can't beat Rocket Roy head-to-head on the erg, so you're going to try to beat him on the stationary bike trainer, eh?

I am happy to have Rocket Roy come to BIRC and try to beat my 55s lwt BIRC championship record before he turns 60.

He has never had a good row at BIRC, not even a medal.

ranger

[lancs]

working with 1:48 @ 21 spm (13 SPI) for 10K or so.

I thought you said you no longer RWB?

We've established that you are unable to complete a continuous 10k at this pace and rate therefore you are still rowing with breaks. I think this has ingrained some bad habits into you Prof, as we'll soon see at BIRC..

[ranger]

The most important pace and rate to do in sharpening, I think, is BASE PACE, for me now, 1:40 @ 27 spm (13 SPI), 3-to-1 ratio.

Because of the _very_ high ratio, but substantial pace (pretty much WR 2K pace, for me), you can really play with base pace in order to maximize efficiency.

At a 3-to-1 ratio, the recoveries when you are doing base pace are _very_ long, for me, 1.65 seconds; so the more relaxed you can get when doing base pace, the better.

Base pace is 6K pace, and in sharpening, you just need to keep driving it along until you can do it for that full 6K at AT.

BTW, at the Head of the Grand on Sunday, I just tried to stay in a 3-to-1 ratio, doing base pace.

ranger

[ranger]

working with 1:48 @ 21 spm (13 SPI) for 10K or so.

I thought you said you no longer RWB?

We've established that you are unable to complete a continuous 10k at this pace and rate therefore you are still rowing with breaks. I think this has ingrained some bad habits into you Prof, as we'll soon see at BIRC..

I am using 1:48 @ 21 spm to warm up with.

It isn't a performance; it's a warm up.

It is just technical drilling.

RWBs is done at a high heart rate (AT?) and a high stroking power (for me, up to 16 SPI) over short intervals.

I stopped doing RWBs quite a while ago.

I am now just rowing at my 2K stroking power.

ranger

[ranger]

I think this has ingrained some bad habits into you Prof

Fitness habits?

No.

I don't have any bad fitness habits.

My fitness is maximal.

The great advance in my rowing has been to eliminate my bad technical habits.

In order to improve their fitness, most people row badly, pushing their level of effort.

Sure, that improves their fitness, but it ruins their rowing (their potential effectiveness and efficiency).

If you keep your fitness maximal, you don't have to row badly to improve your fitness.

You can use your training to develop your effectiveness and efficiency--i.e., to get better at rowing.

ranger

[ranger]

We've established that you are unable...

Spending your time trying to "establish" things in your mind about other people doesn't help your rowing much, Lancs, especially if those things are negative.

Pick some positive models/mentors and admire/emulate them.

That might be more beneficial for you, don't you think?

Get inspired yourself, rather than spending your time discouraging others.

ranger

[snowleopard]

I guess I am also just trying to figure out the best way to go about this kind of "technical" sharpening.

rammer,

Here's something I learned via this thread. Everyone sharpens in pretty much the same way.

Now, if you had brains, balls and an interest in the truth you would row an 8 x 500 on 3:30 rest to find out just where the hell you are. If you can't do that workout at around 1:32 in four weeks time you aren't going to shave 6:20 at BIRC

[ranger]

Now, if you had brains, balls and an interest in the truth you would row an 8 x 500 on 3:30 rest to find out just where the hell you are. If you can't do that workout at around 1:32 in four weeks time you aren't going to shave 6:20 at BIRC

Sure, that's the top of the training pyramid.

But you don't get to the top of a pyramid without a good base, no?

The best any other current 55s lwt can do for 8 x 500m (3:30 rest) is about 1:38; and when they are preparing to race, they usually do the workout (or something comparable to it) all the time.

Nonetheless, it doesn't help them get to 1:32.

It takes brains and balls to establish a base that will get you to your goal for 8 x 500m (3:30 rest).

8 x 500m (3:30 rest) itself isn't issue at all.

ranger

[whp4]

You can't beat Rocket Roy head-to-head on the erg, so you're going to try to beat him on the stationary bike trainer, eh?

I am happy to have Rocket Roy come to BIRC and try to beat my 55s lwt BIRC championship record before he turns 60.

He has never had a good row at BIRC, not even a medal.

ranger

Yawn. He's got the 55s lwt WR, safely out of your reach, why should he care about your piddling BIRC record? After all, you've matched it a number of times rowing like shit, without even preparing for it!

[whp4]

Now, if you had brains, balls and an interest in the truth you would row an 8 x 500 on 3:30 rest to find out just where the hell you are. If you can't do that workout at around 1:32 in four weeks time you aren't going to shave 6:20 at BIRC

It takes brains and balls to establish a base that will get you to your goal for 8 x 500m (3:30 rest).

That rules you out, as you fail on both counts!

Also, for future reference, that's 3 minutes 30 seconds rest, not 3 hours 30 minutes like you usually do it

[PaulH]

Just so we're all clear, ranger is sharpening, and has been for over two weeks. That means he's got about two weeks left. He's been very specific about that. Not sure what this nonsense is about working out how to sharpen though; as we know, everyone sharpens in about the same way, with about the same effect.

[Carl Watts]

Just so we're all clear, ranger is sharpening, and has been for over two weeks. That means he's got about two weeks left. He's been very specific about that. Not sure what this nonsense is about working out how to sharpen though; as we know, everyone sharpens in about the same way, with about the same effect.

Errrr....No.

Everyone sharpens in about the same way except Ranger.

Rangers technique is to "Visualise" rowing at some pace that he cannot sustain for the required duration and if you then say you can or I will over and over enough times then the virtual world becomes the real world. When you get to the point that they merge and you cannot tell the difference the sharpening is complete.

This works great on a Forum but unfortunatley when it comes to the actual row in the real world, the wheels fall off.

Lets face it if things were on track we would be seeing screen shots of outstanding 8 x 500M interval's or any actual time or distance pieces for that matter.

Nothing like a verified row to silence the critics, so easy to post about doing it, so much harder to actually do it.

What was that story ? The Boy who cried Wolf ? well the Wolves are closing in on BIRC 2010.

[ranger]

[removed]

[ranger]

Rangers technique is to "Visualise" rowing at some pace that he cannot sustain for the required duration and if you then say you can or I will over and over enough times then the virtual world becomes the real world. When you get to the point that they merge and you cannot tell the difference the sharpening is complete.

Actually, Carl, this is exactly what the best rowers do, although pace is not the issue as much as ratio, rate, rhythm, and technique.

You can't really visualize pace.

ranger

[snowleopard]

[removed]

Yes, saying that 1:56 for 60 mins points to a 7:04 2K was a bit silly even by your standards