Ranger's training thread

[ranger]

with your incredible strengh (although weak for a HWT) what happens when you put the drag all the way up?
JimR

If I hold my technique constant, at max drag, I now pull 15 SPI, 1:37 @ 26 spm.

Doesn't have anything to do with strength.

It has to do with quickness, length, timing, sequencing, balance, and angles of leverage.

In golf, with good form, young girls can average 275 yards off the tee.

ranger

[Byron Drachman]

Dec 16, 2010 If I get _really_ used to this rowing, I think I might eventually be able to do 20 x 500m, 1:31 @ 36 spm (13 SPI). That would predict a 1:31/6:04 2K.

Jan 5, 2011: I am rowing right at my target (1:34/6:16 for 2K at 60 years old), at race rate and pace, every day.

Jan 10, 2011: My target (as a heavyweight) for Indianapolis in three weeks is 6:28, rowing well (13 SPI) at low drag (119 df.).

Jan 27, 2011: At 28 spm, I now do 1:39. So, if I can row the 2K right through, I should do the first 1700m at 1:39. Then, I'll just see what I can do, giving it the gun from there to the end. If I have something left, and can put on a big kick, 6:32 might be possible. If I don't have anything left, I'll just try to hold on to the 1:39s and finish in 6:36.

[bellboy]

Everyone ready for the Indianapolis 500 tomorrow?

(500m at target pace and then the wheels come flying off that is)

Im going for 600m till he has a paddle but im still going for 6.51.5 because he will be fully hydrated and so there can be no excuses.....

[ausrwr]

You know that "no excuses" is not where our favourite operates.

Never has been, never will.

[JimR]

Dec 16, 2010 If I get _really_ used to this rowing, I think I might eventually be able to do 20 x 500m, 1:31 @ 36 spm (13 SPI). That would predict a 1:31/6:04 2K.

Jan 5, 2011: I am rowing right at my target (1:34/6:16 for 2K at 60 years old), at race rate and pace, every day.

Jan 10, 2011: My target (as a heavyweight) for Indianapolis in three weeks is 6:28, rowing well (13 SPI) at low drag (119 df.).

Jan 27, 2011: At 28 spm, I now do 1:39. So, if I can row the 2K right through, I should do the first 1700m at 1:39. Then, I'll just see what I can do, giving it the gun from there to the end. If I have something left, and can put on a big kick, 6:32 might be possible. If I don't have anything left, I'll just try to hold on to the 1:39s and finish in 6:36.

Byron ... when you put all these related postings together it confuses me greatly ... it is like ranger is just making stuff up as he goes along with no knowledge of where he was, is or will be?!

Wow ... maybe he doesn't have a clue!

JimR

[JimR]

with your incredible strengh (although weak for a HWT) what happens when you put the drag all the way up?
JimR

If I hold my technique constant, at max drag, I now pull 15 SPI, 1:37 @ 26 spm.

Doesn't have anything to do with strength.

It has to do with quickness, length, timing, sequencing, balance, and angles of leverage.

In golf, with good form, young girls can average 275 yards off the tee.

ranger

That is odd ... if the fact that you can do 15 SPI, 1:37 @ 26 spm at max drag is because of your quickness, length, timing, sequencing, balance, and angles of leverage and not your weight ... then why do you always say 16spi is required to be a good HWT ... something you can't do?

As an aside ... why the sudden fixation on young girls? Perhaps you are THAT kind of uncle ...

JimR

[ranger]

Everyone ready for Indianapolis tomorrow?

You are racing at Indy tomorrow, too?

In which race?

ranger

[ranger]

That is odd ... if the fact that you can do 15 SPI, 1:37 @ 26 spm at max drag is because of your quickness, length, timing, sequencing, balance, and angles of leverage and not your weight ... then why do you always say 16spi is required to be a good HWT ... something you can't do?

The 15 SPI is at max drag, holding my technique constant.

I don't row at max drag.

I row at 119 df.

And I don't row at 15 SPI.

I row at 13 SPI.

Sure, you can increase your SPI unnaturally by using good technique at max drag, but it overburdens your legs and arms and cuts your ratio. Both undermine efficiency.

Rowing well at max drag is only useful in something like a 500m trial, where effectiveness is more important than efficiency.

ranger

[hjs]

That is odd ... if the fact that you can do 15 SPI, 1:37 @ 26 spm at max drag is because of your quickness, length, timing, sequencing, balance, and angles of leverage and not your weight ... then why do you always say 16spi is required to be a good HWT ... something you can't do?

The 15 SPI is at max drag, holding my technique constant.

I don't row at max drag.

I row at 119 df.

And I don't row at 15 SPI.

I row at 13 SPI.

Sure, you can increase your SPI unnaturally by using good technique at max drag, but it overburdens your legs and arms and cuts your ratio. Both undermine efficiency.

Rowing well at max drag is only useful in something like a 500m trial, where effectiveness is more important than efficiency.

ranger

Why do you always Lie

At the end of the season you always wack the drag up to get a good result, you have never done a 2k race at low drag and came below 7.02 Simple fact!!

[JimR]

That is odd ... if the fact that you can do 15 SPI, 1:37 @ 26 spm at max drag is because of your quickness, length, timing, sequencing, balance, and angles of leverage and not your weight ... then why do you always say 16spi is required to be a good HWT ... something you can't do?

The 15 SPI is at max drag, holding my technique constant.

I don't row at max drag.

I row at 119 df.

And I don't row at 15 SPI.

I row at 13 SPI.

Why do you row so poorly? A HWT should be at 16 SPI with base pace ... 13 is rather weak it seems. Perhaps another 7 years of wandering in the wilderness would do you good.

JimR

[lancs]

I stopped doing RWBs a year or so ago.

RWBs is done at high stroking power (15 SPI, etc.) and low rates (16-22 spm) over short intervals.

My point is that you do still RWB essentially. Your supposed natural SPI of 13 can't be maintained by you over any meaningful distance without taking a break to keep within a tolerable HR limit. This has ingrained bad habits into you such as paddling portions of a 2k race because you go ou way too fast. If you tried to even complete some distance trials (not races!), as you yourself have said you would countless times, you may find some mental strength to enable you to complete a 2k.

A good row for you this weekend would be 6:42-6:47, pretty solid for a hwt of your age..

[ranger]

At the end of the season you always wack the drag up to get a good result, you have never done a 2k race at low drag and came below 7.02

True.

I haven't been rowing at low drag (119 df.) very long at all.

Tomorrow will be my best race so far at low drag.

But from there on, I will get better and better.

ranger

[ranger]

A good row for you this weekend would be 6:42-6:47, pretty solid for a hwt of your age

Sure.

I have a lot of sharpening to do yet this winter racing season--six more weeks.

It might be nice to pull 6:44 or under at Indy, though.

That's the 60s hwt WIRC qualifying time.

I'll rate 28 spm and see what happens.

Then I'll try to up the rate a spm each weekend after this one until the end of the racing season.

29 spm at Toronto, 30 spm at Cleveland, 31 spm at Boston, 32 spm at Chicago, and 33 spm at Detroit.

ranger

[ranger]

Why do you row so poorly? A HWT should be at 16 SPI with base pace ... 13 is rather weak it seems.

Agreed.

That's why I have a couple dozen lightweight rows and will row again as a lightweight in my last two races this season (Chicago, Detroit).

For my first four regattas, I'll just be a little guy racing against the big boys, just for fun.

It would be cool to see a lightweight win the hwt 60s hammer.

That's what I'll try to do this year at WIRC 2011.

ranger

[JimR]

Why do you row so poorly? A HWT should be at 16 SPI with base pace ... 13 is rather weak it seems.

Agreed.

That's why I have a couple dozen lightweight rows and will row again as a lightweight in my last two races this season (Chicago, Detroit).

For my first four regattas, I'll just be a little guy racing against the big boys, just for fun.

It would be cool to see a lightweight win the hwt 60s hammer.

That's what I'll try to do this year at WIRC 2011.

ranger

Except that you aren't a LWT ... you are a heavy now ... like you don't live in a 500K house ... haven't done a WR 2K in a very long time ... can't do 16 SPI ... and so on ...

JimR