6:28 2K

[ranger]

I see that three 50s lwts at BIRC 2009 pulled under 7:00.

No 55s lwts pulled under 7:00.

The 60s lwt gold pulled 7:12.8.

I now do 1:45 @ 26 spm (11.6 SPI).

Fully trained, I'll hold my technique steady and race at 36 spm.

6:16

For WIRC 2010, I will be 59 years old.

My weight is good.

I should have no problem making weight.

ranger

[ranger]

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

Actually, even given my bizarre style back in 2003, Dennis' technique was much worse than mine.

Look at what he does with his arms: short, tight, high, etc.

Strange.

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

If Dennis had rowed well, he would have beaten me back in 2003.

Probably not now, though.

I now row well, too.

ranger

[hjs]

I see that three 50s lwts at BIRC 2009 pulled under 7:00.

No 55s lwts pulled under 7:00.

The 60s lwt gold pulled 7:12.8.

ranger

The competed


ps what was your first 2k last year, wasn,t it 7.30

[ranger]

I am now training to race for the first time since 2003.

Watch out!



I now row well.

ranger

[hjs]

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.


ranger

although you raced 4/5 times every season and your best 2k and av 2k time is getting slower and slower every year, but not doubt all off a sudden you no longer won,t be pulling 144 but 1.34 hahahahahahahaha

[mrfit]

Ranger, When does the stress on AT rowing begin? Crash B's are just 11 weeks away.

[ranger]

Ranger, When does the stress on AT rowing begin? Crash B's are just 11 weeks away.

January.

1:45 @ 26 spm for HM-FM distances a day (together with a couple of hours a day on my bike) is fine for now.

Great stuff.

No (other) 55s lwt can row 5K at 1:45--free rate.

My goal is 5K @ 1:39.

ranger

[ranger]

you no longer won,t be pulling 144 but 1.34

Sure, if you pull 1:44 in your distance rowing (e.g., for 60min), 1:34 for 2K comes along automatically, as a matter of course.

Just sharpen for a month or so, and there it is.

As far as training goes, the important thing for the 1:34 2K is the 1:44 for 60min (and what preceded it, in your foundational rowing), not the sharpening.

ranger

[snowleopard]

No (other) 55s lwt can row 5K at 1:45--free rate.

Have you done it? No, you haven't. So your parentheses are redundant.

[ranger]

No (other) 55s lwt can row 5K at 1:45--free rate.

Have you done it? No, you haven't. So your parentheses are redundant.

A 60s lwt has rowed 1:45 for 5k.

At the moment, no (other) 55s lwt can.

I am not yet sure what I can do for 5K.

We'll see over the next couple of months.

My target is 1:39.

5K trials are best done at the very tail-end of pre-sharpening--and then right on through sharpening and racing.

ranger

[snowleopard]

No (other) 55s lwt can row 5K at 1:45--free rate.

Have you done it? No, you haven't. So your parentheses are redundant.

A 60s lwt has rowed 1:45 for 5k.

At the moment, no (other) 55s lwt can.

I am not yet sure what I can do for 5K.

We'll see over the next couple of months.

My target is 1:39.

5K trials are best done at the very tail-end of pre-sharpening--and then right on through sharpening and racing.

ranger

Have you done it? No you haven't. So, at the moment, no 55s lwt can. Until you, ranger, actually try you have no idea whether or not you can.

[whp4]

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.

If, if, if...

The problem is that "If" -- you haven't improved at all, much less two seconds a year. There's not a shred of evidence that would lead anyone except you to the conclusion that you'll ever match your 2003 results, much less better them. You had an opportunity to put in a decent showing as a heavyweight in 2006, which you squandered, and you haven't gotten within a dozen seconds since. The only thing you might have gotten better at is typing.

[ranger]

There's not a shred of evidence

Really?

Then you must be missing some things.

Improvement from low rate, foundational rowing shows up at low rates.

Over the last few years, I did a 6:30 2K at 31 spm (without even sharpening for it), 1Kr24 1:38, and 500r30 @ 1:30.

These are all massive improvements in stroking power for me.

Rocket Roy does 1Kr24 @ 1:44.

I suspect he does 500r30 @ 1:36.

He has never rowed 6:30 for 2K, much less at 12 SPI without sharpening for it.

He pulls a 2K at 9.5 SPI, fully trained.

Results from my distance training will show up in my distance trials.

I am now just rowing along, 1:45 @ 25 spm (12 SPI), with my HR well below my anaerobic threshold.

Gorgeous stuff.

Stroke feels great.

As the winter goes along, I think I'll do 1:45 @ 25 spm for a HM, perhaps 30K.

I used to pull 1:52 @ 25 spm (10 SPI).

There's the improvement in mechanical effectiveness and efficiency.

2 SPI

25 spm is a _very_ relaxed rate, a FM rate.

I'll race at 35-36 spm.

12 SPI @ 35 spm is 1:34/6:16.

Training is coming along perfectly.

ranger

[ranger]

1:45 @ 25 spm is not even in the same universe as 2:00 @ 25 spm (10 MPS).

No?

In rowing, everyone the same age and weight who puts in the about the same amount of training races at just about the same rate.

The one with the higher stroking power wins.

In 2003, Dennis and I pulled stroke for stroke, right at the same rate, up and down, up and down.

But I had more stroking power, even tough it was only 10.5 SPI because I didn't know how to row.

I lucked out, really.

Why?

Dennis' technique in 2003 was even worse than mine.

Now I don't need any luck to win.

Even trading rate for pace, as you should do at high rates, I will now pull 12 SPI when I race.

I now row well.

ranger

[snowleopard]

The one with the higher stroking power wins.

Do you mean SPI?