Ranger's training thread

[mikvan52]

Ah, yes!... ranger: home of the Whopper

Mike VB, the current 55s lwt hammer, does 500m, flat out, 1:31 @ 46 spm (9.8 SPI).

ranger

yet another lie. (yawn)

DiCk?... oh DiCkie-boy??? Are you listening?
Good.
Do your research before spouting like your cousin, Moby.

You could have looked this up:

I coulda used a little more Cowbell

Here's my IND_V performance

121 drag factor
159 lbs: dressed to row but weighed-in w/o shoes
fan stopped.
Oldies Radio station "Can't get next to you, babe"

~ well maybe that wasn't playin' just then

500m
Feb 26 2010

1:30.2 - 500m - 1:30.2 - 42 bpm - 477 watts

• 0:17.7 - 100m - 1:28.5 - 44 bpm - 505 watts
• 0:17.8 - 200m - 1:29.0 - 37 - 496 good rate, should have held it!
• 0:17.9 - 300m - 1:29.5 - 44 - 488 I sprinted too early!
• 0:18.1 - 400m - 1:30.5 - 43 - 472 Next time: Dig-in and sit up!
• 0:18.7 - 500m - 1:33.5 - 42 - 428 I remember a couple bad strokes

COMMENT:
The goal was to go out at 1:29.x in the first 100m... I was too fast (again)
Perhaps if I have Mary ring a cow bell with twenty strokes to go I can break the 1:30 barrier

Other Notes:
I purposely did a short warm up:
5' at 1:57.6 pace to get used to higher drag @ 22 spm (1275 meters)
I then did 2 x 100m/2'r to establish race pace and paddled the 2' rests (920m total)
Then I did the 500m after 3-4 minutes of rest

Cool down was 10' at 1:56.0 - 22 spm (2586m)

HISTORICAL NOTE
it was nearly two years ago when rowed exactly the same time (1:30.2) I think avg'ed a 46... have to look it up.

Actually, the old one was:

from 12/30/2007

1:30.2 --- 500 --- 1:30.2 --- 43spm
0:17.6 --- 100 --- 1:28.0 ---44
0:17.5 --- 200 --- 1:27.5 ---45
0:17.9 --- 300 --- 1:29.5 ---40
0:18.3 --- 400 --- 1:31.5 ---46
0:19.0 --- 500 --- 1:35.0 ---41

weight before workout: 160 lbs.
Drag set at 126

I'm happy with this perf... Even if I was lip-synch-ing the past....

"Don't Fear the Reaper", Duder

http://noolmusic.com/my_video/snl_will_ ... _video.php
^^^^^^^^^^^
Why do we never get tired of this clip?
.
.

[NavigationHazard]

Do it for a couple of hours a session, who cares how. What does it matter?

Muppet. How you do it matters because contrary to what you've been asserting, rowing is NOT predominately "technical-skeletal-muscular" (or whatever your inane formula actually is). Amazingly enough, it turns out that human muscle cells require regular deliveries of oxygen and fuel, plus the removal of metabolic byproducts. Without them they die. Long before they die, they'll lose the ability to contract.

It's true that you can evoke some desirable cellular-level adaptations by yanking away fairly hard, intermittently. But unless you do it in a way that evokes the right sorts of changes in the cardiovascular/pulmonary system you're quickly going to run into diminishing returns, and eventually limits. Fartlek-type training has every right to exist. In the hands of someone who knows what s/he's doing it can work just fine. But because you are a muppet's muppet's muppet, it's a virtual certainty that you're still not overloading your cv/p capabilities sufficient to come close to your goals. They're ever more unrealizable no matter what you try to do in training, mind you, but if you jettisoned your hilariously incompetent "feel" in favor of a structured interval-training program you'd do somewhat better than otherwise.

Proof of the pudding is in your utter, complete, stark-naked failure to accomplish a single one of the structured interval workouts you so like to propose. Not 8 x 500/3:30. Not 20 x 500/3:30. Not anything. Zip. Zilch. Zero. Nada. Bupkis. We all know you occasionally try them, even though you claim not to, and fail miserably. Guess what. It's inherent in your approach, which has more flaws than a K-Mart diamond.

[mikvan52]

31 spm is all that is necessary at this point.

I'll just play it safe this time around.

No such thing come winter, though.

At the WIRC qualifiers, and WIRC itself, I'll let out all the stops.

If I am not sharp by then, I'll never be.

ranger

This stream of semi-consciousness begins to suggest yet another ranger "no-show" at the BIRC...
(go figure)....

32 spm is down to 31 spm.
14 spi is down to 12.5.
1:34 pace is down to 1:38 pace.

How low will it all go prior to B-ham, England?

Next up from the maestro-o'-da-metronome:
one of those "I had no business doing ( )" quips.

As Rich is a big lover of the worst music:
Rich: This one's for you!.. you adorable old bup-kisser, you.

[H2O]

The thread hsn't reached its full absurdity yet.
This will come when ranger realizes (10-15 years from now) that he cannot reach his goal of 6:16 and changes his tune from

"If I row ... 6:16 ..."

to

"Had I rowed ... 6:16 ... even NavHaz ... MikVan slothfull ... Dennis beaten ... Roy crushed ..."

[mikvan52]

"If I row ... 6:16 ..."

to

"Had I rowed ... 6:16 ..."

On the subject of great performances: It's interesting reading what champions sound like:

http://www.row2k.com/worlds/features.cfm?ID=2733

[mikvan52]

This just in: ( )

ranger tested his 500m time this morning in his dark Ann Arbor training laboratory:

He pulled a 1:30!

SO: According to "Paul's Law"... here are his projected times at other distances:

http://www.machars.net/paulslawmulti.ht ... &time=1:30

[ranger]

yet another lie

The 500m you cite is almost a year old.

The average decline with age for those who train as you do (just preparing to race) is about two seconds over 2K per year or a half a second over 500m.

Do a 500m now and see what you get.

I think you will find this is right.

A 1:31 500m predicts a 6:44 2K, which is _better_ than you can do now.

ranger

[mikvan52]

yet another lie

The 500m you cite is almost a year old.

You have got to be (troll)kidding.

Read my post again...
Why didn't my 500m time decline in the period prior this February, then?

I haven't declined at all in two years:

500m
Feb 26 2010

1:30.2 - 500m - 1:30.2 - 42 bpm - 477 watts

• 0:17.7 - 100m - 1:28.5 - 44 bpm - 505 watts
• 0:17.8 - 200m - 1:29.0 - 37 - 496 good rate, should have held it!
• 0:17.9 - 300m - 1:29.5 - 44 - 488 I sprinted too early!
• 0:18.1 - 400m - 1:30.5 - 43 - 472 Next time: Dig-in and sit up!
• 0:18.7 - 500m - 1:33.5 - 42 - 428 I remember a couple bad strokes

HISTORICAL NOTE
it was nearly two years ago when rowed exactly the same time (1:30.2) I think avg'ed a 46... have to look it up.

Actually, the old one was:

from 12/30/2007

1:30.2 --- 500 --- 1:30.2 --- 43spm
0:17.6 --- 100 --- 1:28.0 ---44
0:17.5 --- 200 --- 1:27.5 ---45
0:17.9 --- 300 --- 1:29.5 ---40
0:18.3 --- 400 --- 1:31.5 ---46
0:19.0 --- 500 --- 1:35.0 ---41

Oh, wait!.... I stand corrected .. my stroke rate has declined... from 43 spm two years ago to 42 a few months ago...

... and you with your "I'm much better than that now" stuff

Do you have even one cogent thought to share with us today?
Oh wait! Skip your thoughts, please...

[PaulH]

yet another lie

The 500m you cite is almost a year old.

The average decline with age for those who train as you do (just preparing to race) is about two seconds over 2K per year or a half a second over 500m.

Do a 500m now and see what you get.

I think you will find this is right.

A 1:31 500m predicts a 6:44 2K, which is _better_ than you can do now.

ranger

You overlooked a couple of factors:

1. You've repeatedly said the decline is 1.7 seconds, not 2. Given that this was less than 9 months ago, not a year, that would mean a decline of about 1.27 seconds.

2. Mike posted an equivalent workout from more than two years earlier that was the same speed, hence no decline. You need to explain why he declined over the last 9 months, but not in the 2+ years before that.

[mikvan52]

those who train as you do (just preparing to race)

Another lie (or ignorant assertion):
Read the 800+ blog entries I've posted.

My last two year's training periodization is about the same;

late Nov to early Feb... a gradual build-up to Crash-B (with only two races... total!)
March & april........... Base sculling
May...................... Begin build-up for summer ( a couple events)
June- early August.... Sprint racing and Distance work (5 or so regattas)
Sept-Oct................ Head racing (3-4 regattas)
Late Oct- early Nov.... easy ranger heckling

3-4 million meters erg + otw...


No, I don't race
"all the big ones" like you do
Podunk, Arkansas.... East Jesus, I-oh-way.... the 'Nickle and Dime' in Chicago (for chump change)...
"Run-away-and-hide" (across the ocean), England....

RIch.. keep it coming! the BIRC is going to be hilarious!

Pretty soon your going to have to "show us the money"
IOW....ay... no credit...for 2003...

Put this in your metronome and smoke it!


"Even met a man by the name of ranger?"

[ranger]

RIch.. keep it coming!

I will--at BIRC.

You won't.

So it goes.

ranger

[mikvan52]

RIch.. keep it coming!

I will--at BIRC.

there's a lot of difference twixt

http://www.machars.net/paulslawmulti.ht ... &time=1:30

and

http://www.machars.net/paulslawmulti.ht ... &time=1:24

Your best recent times at 500 & 2k are 1:30 for a single 500 and 6:4x for 2k...
(explain w/reasons for wild bragging and smoke blowing)
(show all work)
(use a #2 pencil)

[mikvan52]

Can you show us a 1:29? at weight ???
...........................====> punch that in to the end of the [ url ]

http://www.machars.net/paulslawmulti.ht ... &time=1:29

Then you have the potential to get down to a 6:36 2k erg... if you abandon your RWB and lose some weight.

[ranger]

BIRC is going to be hilarious!

Joyful?

Yes.

If I rate a steady 31 spm, I'll pb at the slowest, 6:20 at the fastest.

Or, who knows?

If I get to 1700m with a lot left and can lift the rate, ...

At low drag, 31 spm is a _very_ deliberate racing rate.

Pulling 13 SPI, it's a 3-to-1 ratio.



.5 seconds for the drive; 1.5 seconds for the recovery.

If I get to 8 x 500m (3:30 rest) @ 1:32 over the next two weeks, which I think I will, I will try to pull 1:35 @ 31 spm to 1700m--and then kick.

8 x 500m (3:30 rest) at 1:32 predicts a 1:35/6:20 2K.

ranger

[kini62]

you miss the sport entirely.

ranger

News flash!! Indoor "rowing" is NOT a sport. It's an exercise sometimes used by rowers that participate in the sport of rowing/sculling in the real world.

You're batty cave is not in any way part of the real world.