6:28 2K

bloomp · Post by **bloomp** » November 20th, 2009, 12:11 pm

He has been "beginning distace trials" since the beginning of October. Yet not one time for a distance has been posted.

Paul

whp4 · Post by **whp4** » November 20th, 2009, 2:08 pm

bloomp wrote:He has been "beginning distace trials" since the beginning of October. Yet not one time for a distance has been posted.

Of course not! To do that, he'd have to finish one...

ranger · Post by **ranger** » November 20th, 2009, 5:35 pm

whp4 wrote:
bloomp wrote:He has been "beginning distace trials" since the beginning of October. Yet not one time for a distance has been posted.
Of course not! To do that, he'd have to finish one...

Well, it's easy to finish if you row at 2:06 rather than 1:44.

To row for an hour at 1:44, you have to train a bit first.

So, that's what I am doing.

My advance since 2003 has been technical.

This is my old style, from 2003.

Pretty bizarre rowing.

No legs, just back and arms.

When I tried it in a 1x, I just fell right out.

http://www.youtube.com/watch?v=HkINV4ODahE

I now row well.

In the video from 2003, Jean-Paul Tardieu, the former WR holder, is rowing well.

He is just rating too wretchedly low.

27 spm?

Yikes.

That's a 60min rate.

In this video, I am the first 50s lwt to row 6:30 (or less).

The next fall, I went on to row 6:29 and then 6:28.

BTW, I averaged 36 spm in this 2003 race, with almost exactly flat splits.

I finished at 43 spm.

That's what full sharpening does for you.

In 2006, after working for three years on technique, I pulled a 2K faster than this at 31 spm, without even training for it.

In rowing, technique is important.

ranger

PaulS · Post by **PaulS** » November 20th, 2009, 8:17 pm

hjs wrote:
PaulS wrote:
ranger wrote: Yea, if I rate 28 spm for 10K in my distance trials, as I intend, it will be _very_ hard to hold that rate for 2K.

In a 2K, it will be much easier to hold 35 spm.

ranger
Happy Groundhog Day!

Wow! This is still going on!

Has any of the below actually even been attempted, as in a REAL RESULT?
(I've been away)

"Rich Cureton Long-Term Goals: M at 1:48, HM at 1:45, 17.3K hour, 10K 1:42, 6K 1:40, 5K 1:39, 2K 1:34, 1K 3:00, 500m 1:24"

Any? Any at all?

Hi Paul,

you have missed eh let me think..................................................

o yeah nothing not one single attempt even

Hi Henry,

Thanks for the summary.

Are you keeping Weicher in line and making sure he feels a lot of pain?

ranger · Post by **ranger** » November 21st, 2009, 6:04 am

bloomp wrote:He has been "beginning distace trials" since the beginning of October. Yet not one time for a distance has been posted.

Paul

Distance rowing is coming along nicely.

The trick is distance rowing, I think, is to soften the catch a bit and keep the rate high, 28-32 spm.

So that's what I am working on.

1:43 @ 29 spm is a natural cadence for me now, so I am doing al lot that.

10 MPS

11 SPI

1:43 is my 5K pb.

ranger

ranger · Post by **ranger** » November 21st, 2009, 6:32 am

PaulS wrote:Has any of the below actually even been attempted, as in a REAL RESULT?

My rowing is _very_ balanced.

If I reach one of my goals, by implication, I reach them all.

No, I haven't attempted a 6:16 2K yet.

I am working hard on it, though.

These goals are right around 7 seconds per 500m under the times of the other good 55s lwts.

ranger

ranger · Post by **ranger** » November 21st, 2009, 7:53 am

With my technique entirely together, as it is now, rates over various distances are stabilizing nicely.

Given my technique now, I'll race a

FM at 26 spm, a

HM at 28 spm,

10K at 30 spm,

5K at 32 spm,

2K at 36,

1K at 40 spm, and

500m at 48 spm.

ranger

ranger · Post by **ranger** » November 21st, 2009, 12:55 pm

BTW, I got a little computer for my bike.

Amazing.

Last weekend, when I was in Illinois, I found that I was peddling at 23 mph on a reclining bike when I adjusted the resistance, etc., to what feels like my bike on high gear up on a trainer.

As it turns out, that's _exactly_ what I get from my new computer with my bike on high hear up on a trainer.

23 spm

ranger

whp4 · Post by **whp4** » November 21st, 2009, 3:50 pm

ranger wrote:Last weekend, when I was in Illinois, I found that I was peddling at 23 mph on a reclining bike when I adjusted the resistance, etc., to what feels like my bike on high gear up on a trainer.

Maybe you ought to try pedaling instead -- no one is buying what you are peddling

rjw · Post by **rjw** » November 21st, 2009, 4:33 pm

ranger wrote:
As it turns out, that's _exactly_ what I get from my new computer with my bike on high hear up on a trainer.

23 spm

What has that go to do with anything? And for a trainer, 23 SPM doesn't really mean anything.

ranger · Post by **ranger** » November 21st, 2009, 5:07 pm

rjw wrote:
ranger wrote:
As it turns out, that's _exactly_ what I get from my new computer with my bike on high hear up on a trainer.

23 spm

What has that go to do with anything? And for a trainer, 23 SPM doesn't really mean anything.

It doesn't mean anything to me, but it means _a lot_ to you.

ranger

rjw · Post by **rjw** » November 21st, 2009, 5:54 pm

ranger wrote:
rjw wrote:
ranger wrote:
As it turns out, that's _exactly_ what I get from my new computer with my bike on high hear up on a trainer.

23 spm

What has that go to do with anything? And for a trainer, 23 SPM doesn't really mean anything.
It doesn't mean anything to me, but it means _a lot_ to you.

ranger

Ummmmm! No

ranger · Post by **ranger** » November 22nd, 2009, 4:19 am

Gorgeous cadence this morning, 1:45 @ 26 spm, relaxed and easy, well under my anaerobic threshold.

There's my FM stroke.

No more foundational rowing!

Keep the rate up!

Stroke feels _great_.

I now row well.

11.6 SPI

When I do it for a HM, all of my indoor rowing dreams come true.

Then, when I do it for a FM...

Sing it, boys:

http://www.yallwire.com/player/bigrichs ... _700&big=1

ranger

Rockin Roland · Post by **Rockin Roland** » November 22nd, 2009, 6:23 am

ranger wrote:
My advance since 2003 has been technical.

This is my old style, from 2003.

No legs, just back and arms.

When I tried it in a 1x, I just fell right out.

I now row well.

In rowing, technique is important.

ranger

Not on a C2 erg it's not.

Rich, you proved it in 2003 that the guy with the worst technique wins the race.

If you want to win at Crash B's again then simply go back to your old crappy style.

If you want to win in your 1X scull then simply place your C2 erg behind your SUV and back over it several times.

ranger · Post by **ranger** » November 22nd, 2009, 6:51 am

Rockin' Roland wrote:Rich, you proved it in 2003 that the guy with the worst technique wins the race.

If you want to win at Crash B's again then simply go back to your old crappy style.

No, it helps to use your legs on the erg, too.

For me, the difference will be about 1.0-1.5 SPI.

10-15 seconds over 2K.

Between WIRC and BIRC 2003, I rowed strapless and low rates, working on my legs.

Result: 2 seconds better over 2K in six months.

Since 2003, I have worked exclusively on my legs at low rates.

If I have continued to improve two seconds a year since the fall of 2003, fully trained, I'll now pull 6:16.

ranger