Ranger's training thread

[mikvan52]

no improvement over the BIRC record

True.

Excuse me?...

No, Ruprecht... "not mother!"


Excellent job of quoting out of context..
This is what I said:

7000+ posts and (you have)no improvement over the BIRC record.
ANY CLEAR Assessment would indicate slowing down from age 55 to age 59.
<end of story>
Show stats of any high volume erger who has dropped his/her 2k erg personal best time 20 seconds from the E category to the F category.... (I suggest that there has never been a single one)

"leave the cork on the fork" ranger: you might hurt yourself

[ranger]

My stroke on the erg is now stable at 12.5 SPI, 120 df.

On the erg, I now row (pretty darn) well at low drag.

Because of this, on the erg, I no longer need to do low-rate rowing (LTR, "learn-to-row") at 16-21 spm, as in level 4 training in the Wolverine Plan.

22 spm can be a minimal rate.

At 12.5 SPI, my table of rates and paces from 22 spm (FM pace) to 36 spm (1K) are these.

1:48 @ 22 spm
1:45 @ 24 spm
1:42 @ 26 spm
1:40 @ 28 spm
1:38 @ 30 spm
1:36 @ 32 spm
1:34 @ 34 spm
1:32 @ 36 spm

Delighted with this.

No 55s/60s lwt has ever had an erg stroke that is anything close to this effective and efficient.

12.5 SPI is rowing (pretty darn) well for a lightweight of any age, about as well as the best middle 30s lwts (e.g., Eskild E.), despite the fact that standards in the 55s/60s lwts are 8 seconds per 500m slower--across the board--than standards among 30s lightweights.

In a 2K,

the best Open lwts pull 14 SPI;
the best 30s lwts pull 13 SPI;
the best 40s lwts pulls 12 SPI;
the best 50s lwts pull 11 SPI;
the best 40s lwts pull 10 SPI;
and the best 60s lwts pull 9 SPI.

In my sharpening over the next three weeks before BIRC, I will want to get the rate up to 36 spm in three types of sessions: 1' on, 1' off, 8 x 500m (3:30 rest), and a 1K trial, which can all be done in and around 1K pace.

Last year, the best 1Ks among lightweights up to 60 years old were these:

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 1000m | Men's | Lightweight | All Ages | 2010 Season

faiz marhami 26 NYC NY USA 3:01.2 IND
1 Travis King 21 St. Catharines ON CAN 3:03.2 IND
2 Micah Hartwell 29 Tulsa OK USA 3:07.4 IND
3 Sam Cunningham 23 Philadelphia PA USA 3:08.0 IND
4 Aleksei Lipintsov 27 Tallinn EST 3:08.2 IND
4 Robert Wilson 44 Hull GBR 3:08.2 IND
6 Nick Hudson 45 Sheffield GBR 3:08.4 IND
7 Gary Curtis 43 Libovice Veslařský Klub Ohře/Sub7 IRC CZE 3:08.6 IND
8 Kevin Montenegro 24 Philadelphia PA USA 3:09.6 IND
9 Kevin Lunn 39 Fredericton NB CAN 3:10.0 IND
10 Dan Lebl 24 Oakville CAN 3:10.2 IND
11 Stuart Bizzarri 43 Kirkcaldy GBR 3:10.4 IND
12 Shaun Callaghan 45 Weston-super-Mare GBR 3:10.5 IND
13 Steven Geary 52 Bluff South Island NZL 3:10.6 RACE
14 Markku Henriksson 46 Oulu FIN 3:10.7 IND
15 Aidan Sverdloff 16 QLD AUS 3:10.9 RACE
16 Andrea Carbone 25 Roma ITA 3:11.0 IND
17 Eoin Lennon 22 Edinburgh GBR 3:11.8 IND
18 Shane Usher 34 Melbourne Victoria AUS 3:11.9 RACE
19 Arturo Calisto 45 La Punta Callao PER 3:12.3 IND
19 mario castoldi 15 bari ITA 3:12.3 IND
21 Marco Veronesi 46 Milano ITA 3:12.8 IND_V
21 Brooke Wilkes 26 Bradley/ Huddersfield GBR 3:12.8 IND
23 Bill Schmidt 48 Kernersville NC (Age Without Limits) USA 3:13.0 IND_V
23 Andrew Culham 21 Peterborough ON CAN 3:13.0 IND
25 Jörgen Nilsson 44 Kungsbacka Halland SWE 3:13.2 IND
26 Anthony Paladin 29 Gauteng ZAF 3:13.6 C2Log
27 Pentti Soini 48 Vantaa FIN 3:13.9 IND
28 Michael Cerny 21 Milwaukee WI USA 3:14.0 IND
29 James Scott 18 Heriot Watt University GBR 3:14.1 IND
30 Joe Brunton 21 Leicester GBR 3:14.2 IND
30 Dave Lane 20 Athens GA USA 3:14.2 IND
30 Hamish Parry 15 Brisbane AUS 3:14.2 IND
33 connor mumford 15 merseyside GBR 3:14.3 IND
33 Greg Wright 23 Erie PA USA 3:14.3 IND
35 Gregory Accarino 19 Scarsdale NY USA 3:14.9 IND
35 Philipp Fricker 20 Remseck a. N. GER 3:14.9 IND
37 Vincent Brunning 28 Plymouth GBR 3:15.7 RowPro
38 Darren Russell 29 GBR 3:15.9 IND
39 Tyler Ofstad 28 Ashburn VA USA 3:16.0 IND
40 Graham Moss 34 Wickford Essex GBR 3:16.1 IND
41 Krzysztof Łuczkowiec 42 Tarnów ANKOR POL 3:16.3 IND
42 Chris Cook 35 Sydney AUS 3:16.5 IND_V
43 Dennison Gould 42 Gloucester GBR 3:16.9 IND
43 Dylan Harris 18 Ontario, Ottawa CAN 3:16.9 IND
45 Peter Augusciak 16 Shoreline WA USA 3:17.2 RACE
45 Gary Homann 40 Columbia MO USA 3:17.2 IND
47 Kellen Mills 16 QLD AUS 3:17.3 RACE
48 David Hislop 54 Castle Kennedy GBR 3:17.5 IND
49 Lawrence Beck 45 Carnation WA USA 3:17.6 IND
50 Cal Trembath 21 San Francisco CA USA 3:17.6 IND
51 Jari Lampi 47 Töysä FIN 3:17.7 IND
52 Boris Bossi 41 Davos CHE 3:17.8 IND
53 Nicholas Bolton 16 QLD AUS 3:18.0 RACE
54 Matt Deighton 19 Oxford MI USA 3:18.2 IND
55 Kris Kuzniar 33 Szczecin West Mids GBR 3:18.7 C2Log
55 Patrick Secor 29 Lake Stevens WA USA 3:18.7 IND
57 James Balsamo 17 Warwick NY USA 3:18.9 IND
57 Fabrizio Giovannini Filho 17 Groton MA USA 3:18.9 IND
59 Henry Baker 62 Santa Barbara CA USA 3:19.0 RowPro

At 36 spm, Henry Baker's 3:19/1:39.5 last year is 9.5 SPI and put him 59th place in the lightweight rankings for all ages.

At 36 spm, a 1K @ 12.5 SPI would be 3:04/1:32 and would place me third in the rankings among current lightweights of any age.

The difference between these two is 7.5 seconds per 500m.

3:04 for 1K is Steve Geary's 50s lwt WR.

My pb for 1K is 3:07.

ranger

[whp4]

I see you couldn't even crack the top 50!

Or maybe you had some honesty about your weight for once...

[ranger]

I see you couldn't even crack the top 50!

Well soon see.

I'll get a 1k trial in before BIRC, in addition to the best I can do for 8 x 500 (3:30 rest) and 1' on, 1' off.

I think I'll hit 36 spm for all of these, holding my technique steady.

ranger

[Carl Watts]

Still alot of "I think" going on I see. Perhaps you should work on "I know I can now do".

I'm not sure what your issue with "low Rate" rowing is.

Currently 1:51.1 pace for me is 19 spm for 20 min with a final HR at AT. Obviously I would be "Better" on the Erg if I could do the same pace at 18 spm or even better at 17 spm so what's the issue with ratings below 22 spm ?

Obviously things are a little different for you as you no longer have the power per stroke so you have to "Rate up" to compensate but I wouldn't go telling everyone that there is a problem with the Wolverine Plan, because there isn't, even for a more experienced rower it is good training.

[ginster]

I'll get a 1k trial in before BIRC, in addition to the best I can do for 8 x 500 (3:30 rest) and 1' on, 1' off.

I'm intrigued by this - "the best you can do for 8x500" - normally, when we do workouts, we do them to the best of our ability, so I'm not sure why you need this qualifier.

Another question, is how often you plan to do this in the 3 weeks before BIRC... given that you should really be tapering a little in the final week, what with travel over there etc... and you don't want to be doing these sort of rows every day, so what do you reckon - 2 more attempts? 3? how many have you done so far? I know in your mind it is a "predictor", but its also a really good part of a sharpening plan - and if you're not doing things like this in the run up to BIRC, how do you hope to hit your target 6.20? I would imagine - 3 weeks beforem race day that you should at least be in about 6.26 form by now... so whats that... gott be looking at doing this at 1:33/1:34 pace by now... how's it looking?

[ranger]

I'm intrigued by this - "the best you can do for 8x500" - normally, when we do workouts, we do them to the best of our ability, so I'm not sure why you need this qualifier.

When I sharpen, I don't do these workouts just once.

I do them every day for several weeks.

As your anaerobic capacities are developed, and you get used to both the high rate and high effort, you can get as much as three seconds per 500m better on these workouts in a very short while.

I need to get to 1:32--at my best--before BIRC.

ranger

[ranger]

you should really be tapering a little in the final week

I don't taper.

I work hard every day and then recover completely by the next day.

ranger

[macroth]

When I sharpen, I don't do these workouts just once.

I do them every day for several weeks.

Here we have ranger hinting that he will be rowing "unsharpened" at BIRC and that when he rows 6:4x, it will be "without even having prepared for it".

I don't taper.

I work hard every day and then recover completely by the next day.

And here we have ranger and his inflated ego, lying again and/or explaining why his training sucks.

[ranger]

Still alot of "I think" going on I see. Perhaps you should work on "I know I can now do".

I'm not sure what your issue with "low Rate" rowing is.

Currently 1:51.1 pace for me is 19 spm for 20 min with a final HR at AT. Obviously I would be "Better" on the Erg if I could do the same pace at 18 spm or even better at 17 spm so what's the issue with ratings below 22 spm ?

Obviously things are a little different for you as you no longer have the power per stroke so you have to "Rate up" to compensate but I wouldn't go telling everyone that there is a problem with the Wolverine Plan, because there isn't, even for a more experienced rower it is good training.

The goal for all rowers, I think, is to do quality low rate rowing at a UT2 (or perhaps low UT1) heart rate, not an AT heart rate.

Perhaps you'll get there some day, too.

You shouldn't run an AT heart rate until you are rating 26-28 spm.

I have lost my power per stroke?

Hardly.

Over the last seven years, by improving my technique (lengthening the slide, learning to lead with my legs, relaxing my shoulders at the catch, delaying my back, pulling level, learning to drive down with the front of my foot and point my toes when I swing my back, learning to get my hands away quickly at the finish, learning to control the slide on the recovery, learning to rhythmize the whole stroke cycle right on a metrical beat, etc.) and lowering the drag, I have increased my power per stroke by 2 SPI from 10.5 SPI to 12.5 SPI.

12.5 SPI is rowing (pretty darn) well for a lightweight of any age.

12.5 SPI for a little lightweight like me is like pulling 15.5 SPI for a big heavyweight like you.

15.5 SPI is 1:44 @ 20 spm.

ranger

[Citroen]

you should really be tapering a little in the final week

I don't taper.

I work hard every day and then recover completely by the next day.

ranger

Here's a photo I took of Ranger, in his unisuit - ready to race, last time he was in Birmingham at BIRC.

[aharmer]

I do them every day for several weeks.

Okay, so you do these workouts every day for several weeks in sharpening. BIRC is in three weeks. Do you classify three as several? I would. This means you're doing these workouts today and every day until BIRC correct? You have also promised on several occasions that you'd show screenshots of these workouts when you finally got around to doing them. We have not, and will not see screenshots in the next three weeks. And you claim not to be a liar?

[PaulH]

I do them every day for several weeks.

Okay, so you do these workouts every day for several weeks in sharpening. BIRC is in three weeks. Do you classify three as several? I would. This means you're doing these workouts today and every day until BIRC correct? You have also promised on several occasions that you'd show screenshots of these workouts when you finally got around to doing them. We have not, and will not see screenshots in the next three weeks. And you claim not to be a liar?

Actually the news is even better than that. I confirmed with ranger on 19 September that he was definitely sharpening by then. He has previously confirmed that _everyone_ sharpens in about the same way, for about the same effect, and that this takes him a month or so. Hence we can only conclude that ranger has completed sharpening. From your quote we now know that he has been doing these workouts for the last several weeks. All that remains is for him to fire up his monitor and retrieve one of those workouts. Pretty exciting, wouldn't you say? I can't wait...

[ranger]

Pretty exciting, wouldn't you say?

Yea, this build-up to BIRC is electrifying.

Makes my hair stand on end just thinkin' about it.

I don't know about you, but I can't wait to see all of those little broken down old men, withered limbs pumpin', bald heads shinin' in the spotlights, pulling it into the finish line:

"TEN STROKES TO GO!!"

10-9-8-7-6-5-4-3-2-1

ZERO!!

Rowing to nowhere.

Nothing like it for entertainment, really.

Great stuff.



ranger

[ginster]

I'm intrigued by this - "the best you can do for 8x500" - normally, when we do workouts, we do them to the best of our ability, so I'm not sure why you need this qualifier.

When I sharpen, I don't do these workouts just once.

I do them every day for several weeks.

As your anaerobic capacities are developed, and you get used to both the high rate and high effort, you can get as much as three seconds per 500m better on these workouts in a very short while.

I need to get to 1:32--at my best--before BIRC.

ranger

I'm confused - I thought you said everyone sharpened the same way - but I've yet to meet someone who does 8x500 r3:30 every day as a sharpening routine.

have you started this cycle of doing them every day yet? how's it looking?