Ranger's training thread

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
ranger
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Re: Ranger's training thread

Post by ranger » November 27th, 2010, 10:53 am

This threshold (top-end UT1) distance rowing at 28 spm is preparing me very nicely for 4 x 2K @ 30 spm (AT), 4 x 1K @ 34 spm (TR), and 8 x 500m at 38 spm (AN).

12.5 SPI, 120 df.

First things first, though.

This distance rowing is a prerequisite.

A 2K is 80% effectiveness and efficiency preformed at the limits of aerobic capacity.

A 2K is only 20% anaerobic.

ranger
Last edited by ranger on November 27th, 2010, 11:37 am, edited 2 times in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

ranger
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Re: Ranger's training thread

Post by ranger » November 27th, 2010, 11:27 am

I'll drive over to Philadelphia on Jan. 8th to take another shot at Rocket Roy's 55s lwt WR.

I should be much better prepared to race by then.

I can sharpen for another six weeks.

My training is coming along _very_ well.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

slwiser
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Re: Ranger's training thread

Post by slwiser » November 27th, 2010, 11:37 am

ranger wrote:I'll drive over to Philadelphia on Jan. 8th to take another shot at Rocket Roy's 55s lwt WR.

I should be much better prepared to race by then.
....
ranger
But can you sustain the pace for a 2k given your aerobic shortfall shown at BIRC? I know I can't come anywhere near you and can only wish I was as fit and strong as you are now but are you doing the aerobic stuff to allow you to sustain this effort?
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ranger
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Re: Ranger's training thread

Post by ranger » November 27th, 2010, 11:40 am

slwiser wrote:
ranger wrote:I'll drive over to Philadelphia on Jan. 8th to take another shot at Rocket Roy's 55s lwt WR.

I should be much better prepared to race by then.
....
ranger
But can you sustain the pace for a 2k given your aerobic shortfall shown at BIRC? I know I can't come anywhere near you and can only wish I was as fit and strong as you are now but are you doing the aerobic stuff to allow you to sustain this effort?
I think my "shortfall" at BIRC was largely nutritional and anaerobic.

The shortfall wasn't aerobic.

Over the next five weeks, I will get in quite a bit more work on both of these limitations.

Hey.

What can I say?

My training continues to move forward.

In races, whatever happens, happens.

Racing is irrelevant.

It is just a reflection of your training.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by ranger » November 27th, 2010, 11:44 am

In order to row a lwt 6:16 at 60, I am willing to fail a hundred times in races.

What difference does it make, if it prepares me to succeed even once?

A lwt 6:16 at 60 would be the best row in the history of age-group (senior, veteran, etc.) rowing in the sport--bar none.

It would revolutionize what is presently thought about decline with age in erging--and how to train in order to overcome that decline.

It would demonstrate, beyond a shadow of a doubt, that I have the best age-group indoor rowing coach in the world.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

Gus
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Re: Ranger's training thread

Post by Gus » November 27th, 2010, 12:23 pm

ranger wrote:I'll drive over to Philadelphia on Jan. 8th to take another shot at Rocket Roy's 55s lwt WR.
Hadn't you previously decided it wasn't very smart of you to race as a LW?

ranger
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Re: Ranger's training thread

Post by ranger » November 27th, 2010, 12:50 pm

Gus wrote:
ranger wrote:I'll drive over to Philadelphia on Jan. 8th to take another shot at Rocket Roy's 55s lwt WR.
Hadn't you previously decided it wasn't very smart of you to race as a LW?
Just for historical reasons, I'll continue to make attempts at the 55s and 60s lwt WRs this winter, although I'll probably row some races as a heavyweight, too.

But after that, if I reach my training goals, I'll just row as a heavyweight.

At the moment, no 60s hwt can pull sub-6:30.

If I reach my training goals, I will pull 6:16.

Paul Hendershott's 60s hwt 2K WR is 6:23.8.

In the history of the sport, Paul is the only 60s heavyweight to row sub-6:30.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by H2O » November 27th, 2010, 6:38 pm

ranger wrote: So, it is back to the drawing board...
From now until BIRC, I need to get back to distance racing, on the clock, flat out, starting from the FM and working down.

FM 24 spm
HM 25 spm
60min 26 spm
10K 27 SPM
30min 28 spm
6K 29 SPI
5K 30 SPI

No more cross-training or worrying about weight until this project is done...
Instead of cross-training for three hours, I need to do two sessions a day of distance rowing, about a FM of meters a day, 20K a session....

ranger
ranger wrote:I'll drive over to Philadelphia on Jan. 8th to take another shot at Rocket Roy's 55s lwt WR.
I should be much better prepared to race by then.
I can sharpen for another six weeks.

ranger
These statements are inconsistent. You cannot sharpen for Jan 8 while working down from a marathon.
There is no intellectual discipline here. You need to forget about the FM and even the HM. If you want to print a time on the HM you can simply do so on the strength of your 2K training if you approach that from the long end
of things.

Your primary problem is your state of mind, the constant need to prove to yourself that you are above the rest of humanity. The first order of things is to clean house in your head.

A good idea would be to rest, sleep, eat and then do a maximal 6K.
This should give you an idea where you stand.

Write down the result on parchment and hang it up on the wall to beat back the delusions.
Sorry if this sounds harsh, it is only meant to be helpful.

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Carl Watts
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Re: Ranger's training thread

Post by Carl Watts » November 27th, 2010, 7:14 pm

We all now know EXACTLY where he stands from the BIRC 2010 result, that's why everyone else has already left this thread and left Ranger to talk to himself.


GAME OVER
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Re: Ranger's training thread

Post by ausrwr » November 27th, 2010, 11:20 pm

H2O is wrong: Ranger's primary problem is not in his performance.

It's the fact that he can't do a single thing he claims to do.

So: Roy's record is safe.

The 60s H record is safe.

And unless Rich weighs in a week before, the 60s LW record's safe.

Go on: prove me wrong.

No, you can't And you won't.

You useless sack of of cholera. You foetid reservoir of disease. You foul and pathetc excuse for an athlete and sportsman. Pre BIRC, I was happy to say good luck and good racing. Clearly, you deserved and got neither.

OK Dougie, go and ban me.

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Re: Ranger's training thread

Post by ranger » November 28th, 2010, 2:37 am

Given my stroking power now (12.5 SPI), just stroking naturally, if I can rate a steady 28 spm for even 20min, I will reach my goal for distance rowing and win my bet with Henry.

Of course, 40min would be even better.

And 60min, or a HM?

Well...

That would be amazing.

The issue is no longer what used to be my major weakness, technical/mechanical effectiveness, stroking power.

That problem is fixed.

The issue is my major strength, physiological and technical/mechanical efficiency, aerobic capacity.

Time to parade my strengths again in my daily rowing.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by ranger » November 28th, 2010, 2:48 am

ausrwr wrote: Roy's record is safe.

The 60s H record is safe.
Nah.

Roy's 55s lwt WR is under _heavy_ pressure now.

If I just get to where I was last year with my weight (10% body fat), when I pulled 6:41, and am even a little bit sharp, I'll best Roy's record easily.

Now, four years later, Roy would have a hard time coming within two seconds per 500m of what he pulled for 2K in 2006.

In open competition as a lwt, Roy has pulled sub-6:40 only once.

For even those who continue to train at the limits of their ability, rather than taking time off for other things, as Roy has, over 2K, decline with age among veterans is 1.7 seconds per year.

ranger
Last edited by ranger on November 28th, 2010, 4:34 am, edited 1 time in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by ranger » November 28th, 2010, 4:28 am

Ideal distance rowing now.

I am now pulling an easy 1:40 @ 27 spm (13 SPI) for "base pace."

That's rowing perfectly for a lightweight of any age.

_Huge_ ratio, 3-to-1, so the rate doesn't feel rushed at all.

Given that my drive is only .5 seconds long at 120 df., at 27 spm, I still have _lots_ of recovery time between drives--1.75 seconds.

All I need to do now is keep putting in the meters.

Double sessions?

20K a session?

A FM of meters a day?

Lordy, if you pull 1:40 @ 27 spm (13 SPI) at top-end UT1, you don't have to do anything at all to get to 1:34/6:16 for 2K.

32 spm will do it.

10 MPS--on the button.

1:34 @ 32 spm (13 SPI, 10 MPS)

A top-end UT1 pace of 1:40 predicts a 6:00 2K.

Give or take a bit, no lightweight of any age can do any better.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by ranger » November 28th, 2010, 4:52 am

Wow, if legitimate, this row, done last week, is impresssive:

3 Robin Henagulph 70 Devonshire Bermuda BMU 17:04.3 IND_V

Robin is only 78 kg., so could potentially row as a lightweight.

17:04/1:42.5 for 5K predicts a sub-6:30 2K.

In the history of the sport, only one 60s rower of any weight has pulled sub-6:30, Paul Hendershott, and he was just 60 when he did it.

Paul is also about 6'4", 230 lbs., not 171 lbs.

If legitimate, Robin's 5K is about 10 seconds per 500m better than anyone his age and weight has ever done.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by ranger » November 28th, 2010, 5:26 am

No 60s lwt has ever pulled 16K for 60min; no 60s hwt has ever pulled 16.8K for 60min.

So no 60ss lwt has ever had a top-end UT1 pace of much better than 1:52.

No 60s hwt has ever had a top-end UT1 pace of much better than 1:47.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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