Ranger's training thread

[PaulH]

For older folks, at least, a great exercise for rhythmicity, quickness, coordination, and core stability is to row on dry dock, sitting down, at 36 spm in a 3-to-1 ratio, right on the beat, across eight pulses in a 4-beat measure.

{blah blah blah}

I suppose the ideal would be to do this in batches of 200-250 reps, for most people, about the number of strokes in a 2K.

ranger

This is a great example of ranger at his inventive best. There's no evidence for this, nor even any evidence that anybody has tried it once. But ranger can recommend it nonetheless.

[mikvan52]

Rich: Today's the last day you can enter the Head of the Fish...

https://www.regattacentral.com/index.jsp?tab=regattas
Just thought you'd like to know

The HOCR race (2011) is only a year away for you now. How's the steering coming?

Need one that's closer w/a straight course? Look at this one in Indianapolis is just a few days...

course map Head of the Eagle

[PaulH]

Need one that's closer w/a straight course? Look at this one in Indianapolis is just a few days...

course map Head of the Eagle

Are you crazy?! Have you seen what happens under the 5th street bridge - that's just asking for trouble!

[ranger]

Nice 60min ride at 19 MPH, HR 151, on the Kurt Kinetic after erging.

A second session of the same (OTErg and then OTBike) this afternoon.

ranger

[H2O]

Congratulations Rich for 6:41 --- a very fine row indeed.
The chance for the 60LTW world record is now at hand,
you must not mess it up.

Yet you are driven to rambling speech, diffusing your energies into the vast empty and hollow voids
of the internet whence there returns only spite and rejection.
This cannot be psychologically healthy nor build you up in your quest.

There is also the danger that, with so many triumphs and glories in word and thought, the needed urgency will not be
felt when the moment of deed and fact has arrived.

Therefore I take the liberty to advise you to seek more healthy company, such as the young and optimistic rowers
of UMICH. I am sure that they would be very happy to support a world record attempt.

You need to get yourself off this board and into a different state of mind.
This board provides too many opportunities for cheap and useless instant gratifications, the exact opposite of what you need.

[ranger]

I take the liberty to advise you to seek more healthy company

Yea, nay-sayers are really f..ked up people.

But what the heck.

It's hard to find "healthy" company these days, no?

And we can always hope that the nay-sayers will wise up some day and get their heads out of their asses (although you are probably right that there is little hope of this happening soon).

ranger

[ranger]

This is a great example of ranger at his inventive best.

Indeed it is.

You can't achieve _any_ ambitious goal without quite a bit of inventiveness.

If you just follow the crowd, doing what you're told, you end up a loser.

ranger

[macroth]

Therefore I take the liberty to advise you to seek more healthy company, such as the young and optimistic rowers
of UMICH. I am sure that they would be very happy to support a world record attempt.

What a wonderful idea!

ranger, you should go meet the UMich crew and explain that you're about to row a 6:20 2K, to be followed a few months later by 6:16! Maybe you could show them a sample of your training, like a force curve or two, or some of the rhythmicky 36 spm ratio-building thingamabobbing that you're doing these days.

I'm sure they'll jump at the opportunity to learn from a former WR holder who ergs better than most of them (12.5 SPI, 6:20-16 and so on) even though he's three times their age!


Or, you could do some actual, serious, predictive sharpening workouts and get yourself ready for BIRC in the hope of pulling 6:37.9. You know, train for the real world, not your dumb fantasies.

[Byron Drachman]

Therefore I take the liberty to advise you to seek more healthy company, such as the young and optimistic rowers of UMICH. I am sure that they would be very happy to support a world record attempt.

That might be problematic since Ranger ran into a UM eight. It is a lovely thought however.

If Ranger wanted to attempt a 2K then I, for one, would be wishing him well and cheering for him.

[mrfit]

http://img507.imageshack.us/f/oct22.jpg/

I overslept this morning, but it worked out to fit in something intense instead of long. I have not been pushing it that hard lately. 20 minutes of working above and below threshold power. Have not been this intense in a month. HR was a bit high for the effort (why you do not want to train by HR exclusively). More long stuff this weekend.

[ranger]

http://img507.imageshack.us/f/oct22.jpg/

I overslept this morning, but it worked out to fit in something intense instead of long. I have not been pushing it that hard lately. 20 minutes of working above and below threshold power. Have not been this intense in a month. HR was a bit high for the effort (why you do not want to train by HR exclusively). More long stuff this weekend.

I ride _after_ I erg.

At the same speed, I suppose my effort OTBike varies, depending on what precedes OTErg.

ranger

[ranger]

Or, you could do some actual, serious, predictive sharpening workouts

Sorry, but I don't understand.

Why is a predictive workout "actual" and "serious," while a session that is not predictive is "fantastic"?

IMHO, whether a workout/session is a 2K predictor or not has nothing to do with its value.

If you row well and work hard, a workout/session is good. If you row poorly and/or don't work hard, a workout/session is bad.

What the session/workout predicts, or not, is irrelevant.

Doing a lot of predictive workouts doesn't make you fast, or good at rowing.

Heck, most of the time, doing a lot of predictive workouts just tells you, repeatedly, how bad and slow you are.

And what good is that?

Who wants to be bad and slow?

If you are bad and slow, you need to do workouts that will make you good and fast.

Predictive workouts don't do either.

ranger

[mrfit]

At the same speed, I suppose my effort OTBike varies, depending on what precedes OTErg.

ranger

Makes sense to me.

[macroth]

Heck, most of the time, doing a lot of predictive workouts just tells you, repeatedly, how bad and slow you are.

And what good is that?

Who wants to be bad and slow?

This sums up your psychology quite well. You don't want to do predictive workouts because you're afraid of what they might tell you, even though you keep posting over and over and over that you currently "row well" and that this is the year you're finally going to row 6:16. And anything less than 6:2x is "bad and slow" in your imagination. (Big mistake. 6:3x would be wonderful for a 59 year old LW.)

You keep telling us that you're already good and fast. Predictive workouts will only confirm that. Nothing to be afraid of, they won't tell you how bad and slow you are, they'll tell you how good and fast you are! They would also give you an idea of the speed at which you should start your 55s LW WR attempt, 4 weeks from now. 6:37. Eyes on the prize!

[ranger]

They would give you an idea of the speed at which you should start your 55s LW WR attempt, 4 weeks from now.

I already know that.

If I want to break Roy's WR, I need to hold 1:39s.

And that's that.

Roy's WR is 1:39.5/6:38.

1:39 is my target for 5K.

5K is done at 2K + 5.

At 12.5 SPI, 1:39 is 29 spm.

So, sure, rowing a lot of 2Ks in training, 1:38 @ 30 spm (12.5 SPI), would be good training for BIRC 2010, if I want break Roy's record.

In fact, 4 x 2K, 1:38 @ 30 spm, predicts a 1:34/6:16 2K.

In the fall of 2003, I rowed a couple of at-home 1:38 2Ks when I was preparing for BIRC 2003.

ranger