Ranger's training thread

[ranger]

Hey: I see you've thrown in the towel and registered as a hwt (60-65) for Crash-B >>> w/o a free ride.

Thrown in the towel?

Hardly.

I planned to row as a heavyweight at WIRC 2011 all along.

It's easier for me, and more fun; and if I row well, I'll win.

To my knowledge, no male under 70 has won both a lightweight and a heavyweight hammer.

It would be cool to be the first.

No free ride?

That's not determined yet.

We'll have to see how I do in Cincinnati next week.

If I pull 6:44 or better, I get a free ride.

Given my stroking power now, if I can just rate 30 spm and row right through a 2K, I'll pull sub-6:30.

No other 60s hwts now rowing can pull sub-6:30, and only one ever has: Paul Hendershott.

ranger

[MRapp]

Sorry Mike, a DNF or DNS is about a 75% probability at WIRC. Please request to cox somebody that can use your experience to their advantage. With the cameras rolling he'll get stage fright and sneak out of the arena before his race. He's now claiming to do 20k straight through at his "base pace", but wont bother to take 10 seconds to upload the screenshot. That claim alone has made this thread so absurd everybody should now know it's nothing more than an elaborate trolling. He knows he'll never go faster than about 6:50. He simply loves the attention because he's never had any in any other part of his life. I'll tune back in to see the train wreck at WIRC.

[ranger]

If you go out at 1:40 you won't medal.
If you go out at 1:34.5 (6:18 pace) you won't finish.

No mystery here.

At WIRC 2011, I'll just do what my sharpening predicts.

So, if I do 8 x 500m (3:30 rest) @ 1:34, I'll go out at 1:37.

If I dod 8 x 500m (3:30 rest) @ 1:33, I'll go out at 1:36.

If I do 8 x 500m (3:30 rest) at 1:32, I'll go out at 1:35.

Etc.

My pb on 8 x 500m (3:30 rest) is 1:33.5, from back in 2002-2003, rowing poorly (10 SPI) at max drag (200+ df.).

Given my stroking power now (13 SPI), I think I'll get to 1:31 this year for 8 x 500m (3:30 rest).

Pulling 13 SPI at 119 df., to get to 1:31, I'll only have to rate 36 spm in a 2.5-to-1 ratio.

ranger

[hjs]

No mystery here.

I'll just do what my sharpening predicts.


ranger

So before your last "race" your sharpening "told" you to dribe to the venue, do the warm up.........................................


and drive home

[PaulH]

At WIRC 2011, I'll just do what my sharpening predicts.

So, if I do 8 x 500m (3:30 rest) @ 1:34, I'll go out at 1:37.

If I dod 8 x 500m (3:30 rest) @ 1:33, I'll go out at 1:36.

If I do 8 x 500m (3:30 rest) at 1:32, I'll go out at 1:35.

Etc.

And what will you go out at when you don't do an 8 x 500 in sharpening?

[Citroen]

At WIRC 2011, I'll just do what my sharpening predicts.

So, if I do 8 x 500m (3:30 rest) @ 1:34, I'll go out at 1:37.

If I dod 8 x 500m (3:30 rest) @ 1:33, I'll go out at 1:36.

If I do 8 x 500m (3:30 rest) at 1:32, I'll go out at 1:35.

Etc.

And what will you go out at when you don't do an 8 x 500 in sharpening?

If he goes with high drag and anchor haulng (play to his good ol' crap technique) he's capable of a 6:41. If he does as badly as at BIRC he'll struggle to break 7:00.

[macroth]

Ranger, why aren't youracing in Detroit today? I mean, you registered and everything.

[ranger]

At WIRC 2011, I'll just do what my sharpening predicts.

So, if I do 8 x 500m (3:30 rest) @ 1:34, I'll go out at 1:37.

If I dod 8 x 500m (3:30 rest) @ 1:33, I'll go out at 1:36.

If I do 8 x 500m (3:30 rest) at 1:32, I'll go out at 1:35.

Etc.

And what will you go out at when you don't do an 8 x 500 in sharpening?

I''ll be doing 8 x 500m regularly now for the next month.

Everything else seems to be in place: my cross-training on the bike, my "Steamrollering" at 22 spm, my "Save a Horse, Ride a Cowboy" rowing at 26 spm, etc.

For sprints, I have "Good Time," which goes along at 35 spm, and "Wipe Out," which goes along at 38 spm.

http://www.youtube.com/watch?v=PwuG8DLvNI8

http://www.youtube.com/watch?v=MtIyjdmlHCs

I have set up four playlists on my iPod Touch (Row (22 spm), Rowsteady (26 spm), Rowfast (35 spm), and Rowsprint (38 spm) each of which just cycles one song, over and over.

So, when I am doing my rowing from now on, no matter what pace, I'll just dance along to the music.

For a fifth playlist, I'll also need to find a race pace song that goes along at about 32 spm.

"Rowrace"



ranger

[ranger]

He knows he'll never go faster than about 6:50

As a heavyweight, rowing well (13 SPI) at low drag (119 df.) and, if not entirely, pretty prepared to race?

Don't know why.

My last hwt race at a similar time of year was 6:29.7 in 2006, but that was rowing poorly at high drag, unprepared.

Even with a decline of 1.7 seconds per year over 2K, the prediction for this year would be sub-6:40.

Then...

Race preparation is worth a dozen seconds over 2K.

I'm not sure what rowing well at low drag is worth, but something similar, I would think.

So...

Looks good to me.

The trials and sharpening workouts that I do over the next month will reflect this.

The best 60s hwts (e.g., Spousta) row in the middle 6:30s.

ranger

[ben990]

At WIRC 2011, I'll just do what my sharpening predicts.

So, if I do 8 x 500m (3:30 rest) @ 1:34, I'll go out at 1:37.

If I dod 8 x 500m (3:30 rest) @ 1:33, I'll go out at 1:36.

If I do 8 x 500m (3:30 rest) at 1:32, I'll go out at 1:35.

Etc.

And what will you go out at when you don't do an 8 x 500 in sharpening?

If he goes with high drag and anchor haulng (play to his good ol' crap technique) he's capable of a 6:41. If he does as badly as at BIRC he'll struggle to break 7:00.

Citroen, I think it is funny that you always tell people "Please don't feed the troll.", and yet here you are contributing to this thread.

[atklein90]

He knows he'll never go faster than about 6:50

As a heavyweight, rowing well (13 SPI) at low drag (119 df.) and, if not entirely, pretty prepared to race?

ranger

Wait a minute....by your own 'Ranger definition' (which I must have read 18,000 times in this thread), you consider rowing well for a heavyweight to be 16 SPI.

Therefore, since you are truly a heavyweight, you must not row well, even though you claim such in every post you throw out.

[Citroen]

And what will you go out at when you don't do an 8 x 500 in sharpening?

If he goes with high drag and anchor haulng (play to his good ol' crap technique) he's capable of a 6:41. If he does as badly as at BIRC he'll struggle to break 7:00.

Citroen, I think it is funny that you always tell people "Please don't feed the troll.", and yet here you are contributing to this thread.

Not feeding the troll, just commenting on Paul's posting.

[ranger]

Wait a minute....by your own 'Ranger definition' (which I must have read 18,000 times in this thread), you consider rowing well for a heavyweight to be 16 SPI.

Therefore, since you are truly a heavyweight, you must not row well, even though you claim such in every post you throw out.

No, I am a lightweight who is going to beat all the heavyweights.

In fact, I might very well race against the heavyweights at WIRC 2011 with a lighweight stamp, so that the row can be considered as a 60s lwt WR, if I do better than 6:42.

I'll row at 12-13 SPI, which is _very_ good for a lightweight.

The question will not be why I am rowing at 12-13 SPI, but why the heavyweights are rowing at 11 SPI.

And, of course, why I won and they lost.



ranger

[leadville]

At WIRC 2011, I'll just do what my sharpening predicts.

So, if I do 8 x 500m (3:30 rest) @ 1:34, I'll go out at 1:37.

If I dod 8 x 500m (3:30 rest) @ 1:33, I'll go out at 1:36.

If I do 8 x 500m (3:30 rest) at 1:32, I'll go out at 1:35.

Etc.

And what will you go out at when you don't do an 8 x 500 in sharpening?

I''ll be doing 8 x 500m regularly now for the next month.
- meaningless blather-

I have set up four playlists on my iPod Touch (Row (22 spm), Rowsteady (26 spm), Rowfast (35 spm), and Rowsprint (38 spm) each of which just cycles one song, over and over.

So, when I am doing my rowing from now on, no matter what pace, I'll just dance along to the music.

For a fifth playlist, I'll also need to find a race pace song that goes along at about 32 spm.

"Rowrace"



ranger

Rowrace??? why? you'll never need it because

- you'll give up before the race even begins; or

- you'll no-show (just like you'll do this weekend in Detroit); or

- if by some miracle you actually start the race you'll handle down repeatedly, so make sure you get a song that skips repeatedly.

what you won't do is a) make weight, b) beat Spousta and c) come anywhere close to winning.

[ranger]

I'm a volunteer cox this year. Maybe C2 will assign me to your machine .
See you in Boston (for the 1st time !)

So, is coxing your new gig?

What's up?

Have you lost interest, or are you stale, injured, sick, and/or discouraged?

I thought it was mainly little girls who coxed?



Sure, standards plans for 2K training suck and just want to make you quit.

And why not?

They just make you worse and worse, and who want to put in so much effort just to get worse?

I understand entirely.

Good luck with your coxing.

I am sure you'll do great.

Just relax and be confident, as though you know what you are doing, and you will do fine.

If you cox me in my race, is there any advice you would like me to give you during the race?

I might be able to help you out.

ranger