Ranger's training thread

[ranger]

luckylindy--

Nav can show you how to row 1:44 @ 24 spm (13 SPI) for a HM.

Since he can now pull 1:34 @ 32 spm (13 SPI) for 2K, 1:44 @ 24 spm (13 SPI) is just a normal UT1 workout for him.

He does it all the time.

ranger

[ranger]

The 60s lwt WR for a HM is 1:54 (not 1:44).

At 24 spm, that 9.7 SPI, not 13 SPI.

Therein lies the rub.

ranger

[macroth]

Amongst all the BS ranger has spouted over the years, the funniest/most dangerous/most interesting point for any new rowers reading this thread is the notion that one has a "natural stroking power" that can be achieved through "musculo-skeletal" and "technical" "effectiveness and efficiency", and that applying this power through the entire range of stroke rates is just a matter of getting "comfortable".

In fact, as ranger himself demonstrated in 2003, technique, at least traditional OTW technique, is only moderately important for erg performance. And as he has also demonstrated over the past 7 years, you can't just get used to a certain pace and rate by wishing it were so. Either you have what it takes (the physiological capacities required to train and eventually perform over a given distance at a certain pace and rate), or you don't. There are limits to what even a structured training programme can achieve, to say nothing of endless rowing with breaks and fartleks (two of a kind in rangerland, with only a very slight change in intensity). In other words, if after years of "working with" 12-13 SPI you still can't row 5000 consecutive metres at what you claim is your Marathon pace, you might want to reconsider your goals.

Pulling hard and being able to pull hard over a certain distance is all about your fitness. Ranger isn't physically able to pull as hard and as long as he thinks he should. That's why he takes breaks even at "UT2 heart rates". His body can't handle it. It's got nothing to do with "holding his technique together" or "relaxing" or getting "comfortable". He simply does not have the strength, endurance and aerobic capacity to perform at his imaginary potential.

[ranger]

In fact, as ranger himself demonstrated in 2003, technique, at least traditional OTW technique, is only moderately important for erg performance.

Not if, rowing well (13 SPI) at low drag (120 df.), I pull a lwt 6:16 at WIRC 2011 when I am 60 years old, 14 seconds faster than the lwt 6:30 I pulled at WIRC 2003, eight years later.

Among veterans, the normal decline with age over eight years is 14 seconds.

So if I reach my goals at WIRC 2011, the swing in my times, just due to learning to row well at low drag, will be 28 seconds, seven seconds per 500m.

The swing in times due to learning to row well OTW in a 1x is probably twice, or three times, this seven seconds per 500m that is the benefit of learning to row well OTErg.

ranger

[macroth]

In fact, as ranger himself demonstrated in 2003, technique, at least traditional OTW technique, is only moderately important for erg performance.

Not if, rowing well (13 SPI) at low drag (120 df.), I pull 6:16 at WIRC 2011 when I am 60 years old, 14 seconds faster than the lwt 6:30 I pulled at WIRC 2003, eight years later.

Among veterans, the normal decline with age over eight years is 14 seconds.

So if I reach my goals, the swing in my times, just due to learning to row well at low drag, will be 28 seconds, seven seconds per 500m.

ranger

Patience, sweety, in a few days you'll show the world just how far you are from reaching that goal.

[ranger]

Patience, sweety, in a few days you'll show the world just how far you are from reaching that goal.

Sure, soury, but WIRC is not in a few days.

It will come along after three more months of sharpening.

Sharpening has nothing to do with how well you row.

It is just a pill you have to take--in terms of training, like a placebo, that has no effect whatsoever on the quality of your rowing.

My base is right on my target: UT2 is 1:49 @ 21 spm; UT1 is 1:44 @ 24 spm.

I just need to sharpen up this base, and I'll hit all of my targets, including my 2K target.

ranger

[ginster]

Hey Ranger,
Aren't you flying today - how's that at home 2k trial coming along?

[hjs]

Amongst all the BS ranger has spouted over the years, the funniest/most dangerous/most interesting point for any new rowers reading this thread is the notion that one has a "natural stroking power" that can be achieved through "musculo-skeletal" and "technical" "effectiveness and efficiency", and that applying this power through the entire range of stroke rates is just a matter of getting "comfortable".

In fact, as ranger himself demonstrated in 2003, technique, at least traditional OTW technique, is only moderately important for erg performance. And as he has also demonstrated over the past 7 years, you can't just get used to a certain pace and rate by wishing it were so. Either you have what it takes (the physiological capacities required to train and eventually perform over a given distance at a certain pace and rate), or you don't. There are limits to what even a structured training programme can achieve, to say nothing of endless rowing with breaks and fartleks (two of a kind in rangerland, with only a very slight change in intensity). In other words, if after years of "working with" 12-13 SPI you still can't row 5000 consecutive metres at what you claim is your Marathon pace, you might want to reconsider your goals.

Pulling hard and being able to pull hard over a certain distance is all about your fitness. Ranger isn't physically able to pull as hard and as long as he thinks he should. That's why he takes breaks even at "UT2 heart rates". His body can't handle it. It's got nothing to do with "holding his technique together" or "relaxing" or getting "comfortable". He simply does not have the strength, endurance and aerobic capacity to perform at his imaginary potential.

In fact he is once right about something, we do have a naturall stroke, but like it says that comes naturally, it's not something you can alter by training. He did row to the best of his capabilities in 2003, using the stroke that suids him best. High drag, high rate, a lot of back and not much leg bend.
And he always came back to this stroke if he pulled his season best. And this year will not be different. If he pulls a low 6.40 that will be on high drag, high rating, lot's of back......

[hjs]

[KevJGK]

Not if...........I pull a lwt 6:16 at WIRC 2011....

The further away an event is, the more outlandish your predictions.

The closer an event is, the more reality sets in.

06:16 for WIRC.

What about BIRC?

[ranger]

Hey Ranger,
Aren't you flying today - how's that at home 2k trial coming along?

I am teaching from 9 a.m.-3 p.m. today.

So, no, planes are not coming immediately to whisk me away to Birmingham.

ranger

[ranger]

Not if...........I pull a lwt 6:16 at WIRC 2011....

The further away an event is, the more outlandish your predictions.

The closer an event is, the more reality sets in.

06:16 for WIRC.

What about BIRC?

I am not training for specific events, Kevin.

I am training myself to row to the limits of my potential.

If you want to do your best, you can't force your training.

You have to listen to your body and just do what you can, when you can.

I will row my best at BIRC, given where I am at in my training.

That's all anyone can do.

That's what I have done the last two years in my races, and things haven't turned out that badly.

Whatever happens, happens.

As I said, at BIRC 2010, I will rate 30 spm and see how it goes.

My weight is great.

I should have no difficulty weighing in as a lightweight.

1:39.5 is WR pace, even for a 55-year-old.

I am 59.9 years old.

My 55s lwt BIRC championship record is 1:40.5 pace.

At 30 spm, I now pull 1:37.

ranger

[hjs]

A man should pay his debts the more so as he boasts of being easily able to do so.

I'll pay the bet when I lose it.

I haven't lost the bet.


ranger

When does that bet with Henry expire?

At the end of the month, the end of the 2009 indoor rowing season.
ranger

YOU WONT

No, this time, I certainly will.
I have to.
The possibility of losing $1000 is a good motivator.

It's twisting my arm!
True.
If I hadn't bet $1000 on my 2009 2K time, I wouldn't sharpen and race again.
But I _did_ bet on my 2009 2K time.
So...
Time to sharpen up (a bit) to prepare for a 2K.
I usually get a dozen seconds or so over 2K from a month or so of hard sharpening.
ranger

Dangy did you mis this one ?

[ranger]

To show how great you are at this sport, you don't have to go anywhere fast.

You don't have to breath hard, or even break a sweat.

You just need to show how you can breeze along in your 1x, 2:00 @ 20 spm (10 SPI), just taking it easy, working on your technique.

ranger

[ranger]

Given that I am going to retire soon, I talked to a professional financial advisor yesterday.

Looking at my investments, her first response was that I was _waaaaay_ too conservative in the allocations of my assets at various levels of risk.

Ah, really?, I responded.

Then why did Harvard lose 1/3 of its endowment, six _billion_ dollars, in the recent downturn in the stock market, while I have made a steady 15% for 10 years?

Uh, she responded.

Well,

Ummmmm.

You know.



Human beings are well intentioned, but by and large, considering our almost unlimited potential, we have rocks for brains.

ranger