Ranger's training thread

[macroth]

5K, 1:42 @ 26 spm, is 26 seconds under the 60s lwt WR, 10 seconds under the 60s hwt WR.

ranger

Interesting ... did you know that 5K, 1:41 @ 26 spm, is 36 seconds under the 60s lwt WR, 20 seconds under the 60s hwt WR???

JimR

On the other hand, 5K 1:43 @ 26 spm, is only 16 seconds under the 60s lwt WR, 0 seconds under the 60s hwt WR!

I've learned so much thanks to this thread.

[ginster]

...I check the catch by putting my knees in my armpits...

you what?

...and sitting up tall...

please can you post a picture of this, as I defy anyone to put their knees in their armpits and sit up tall... why the f**k you'd want to is also completely beyond me.

[JimR]

...I check the catch by putting my knees in my armpits...

you what?

...and sitting up tall...

please can you post a picture of this, as I defy anyone to put their knees in their armpits and sit up tall... why the f**k you'd want to is also completely beyond me.

Since most have concluded ranger has his head in his rearend about rowing is this really such a stretch?

JimR

[mikvan52]

My 2-year erging anniversary was Feb. 7th, so I don't have a long history of rowing to fall back on. Here's my last sharpening workout before Boston, where I'll be racing in Race 11, Heat 3 (50-54M HWT), aiming to break 6:40:

1,500m wu, 2:10 down to 1:48. (5:55.5, 1:58.5 splits)
1K - 3:17.4 (1:36/1:41.4 fly & die)
500 cd, 1:46.0

300m, r2:00 x 7:
300@55.7, Damper setting 10 (205df)
300@56.7, ds 9
300@:56.8, ds 8
300@:55.7, ds 7 (164df)
300@:57.4, ds 6 heart rate at 165 (183 max)
300@:57.3, ds 5
300@:59.2, ds 4 (119df)
r1,279m

2K CD - 8:02.3 (2:00.5)

This is very interesting to me.... => lowering the damper setting like that. I would suppose that it takes some getting used to.
I have always done short intervals at a constant drag factor. I feel comfortable with what this does in the articulation of the stroke.
What reason(s) do you see fort the pace dropping off from interval 4 to interval 5?
-thnx

[mikvan52]

I am just doing FM training now, putting in 40K a day, working on relaxation and consistency.

By "relaxation" I hear the following: You are taking breaks, undoubtably.
The "hopeful" pace goal you have indicates this. No one your age rows a FM THAT fast.

How many of these breaks do you take?
If they are numerous, how then can the workout be characterized at "steady state"? You HR will recover too much during the breaks.... IOW: what you are doing is really an unstructured repeat workout, n'est-pas, Ruprecht?

Remember to keep "the cork on the fork"!

(Don't get it?... google: "youtube cork on the fork")

[mikvan52]

Mike VB--


(snip)

... moving a boat is still pretty different from spinning an erg, but it shouldn't be for you.

It isn't for other quality OTW rowers.

If you could do 5K OTW in, say, 16:30, as I will try to do this spring, rather than 18:00, as you do, it makes sense to claim that this would help your OTW rowing.

No?

ranger

Rich...(big )
You are right! .........The answer is "NO"

Quote #1: Quality rowers, like Alan Campbell (bronze in the 1x at World's this year, silver last) have said: "It takes 3 OTW strokes for every one on the erg to get rid of the bad tendencies created by erging on a the standard C2"
THis is a little extreme, IMO....
But he has a good point.
BIG IF: Ask yourself: "Do I want to scull well? And, if I do, where should I spend my time?"
My answer: OTW, not OTErg...

Most of the sculling/rowing world does not have this luxury.... THis is the major reason why the erg was even invented!
(Dawn breaks over Marblehead!) It is most certainly not the other way around!

Quote #2 I will answer this as if you mean OTErg... not OTW... That's the only way the times remotely make any sense.

We have been thru this before: You do not have the engine to go 16:30 for 5k on the erg. Why? Go back and read my long post from yesterday morning. It is no fault of yours.... Simply: You are to old. Sorry
As a consequence this explains why you will never post an IND_V 5k w/HR data. It would show the truth of what I contend.

[mikvan52]

ADDING TO MY LAST POST:
Think of it this way: If you were a sweep coach with two sets of athletes and seven days of training ahead of you, where would you send them? On the water? On the erg?

My view: If I were to send one set on the water on the other on the erg as preparation for rowing a future 2k OTW, both would improve but the one's that went OTW would improve more.... all other variables being equal.

[atklein90]

The average American backs up his/her disputed claims with evidence.

Well, I have three WR rows, have won all of the major championships, BIRC twice, and have the best 2K in my age and weight division for the last two years, last year, by a wide margin (six seconds), even though I haven't been training to race.

Last year, no one my age and weight (or older) came within 20 seconds of my 2K.

How about you?

If you are trying to pull sub-6:20, then you are rowing about 10 seconds per 500 off the best rowers in your age and weight division (30s hwts).

Why?

I am trying to pull sub-6:20--as a 60s lwt.

The difference between the standards in our two age and weight divisions is 16 seconds per 500m.

ranger

I still can't find you in the record books....not sure why? Oh, that's because you're not the world record holder right?

Yes, I'm trying to pull sub-6:20. Honestly, I REALLY don't care what the best rowers in my age/weight division row. I have absolutely no aspirations to compete with them. I only do this for fun and as a form of exercise. Setting personal goals on the erg just helps keep motivation for exercise, just like personal goals in terms of specific weight lifting goals, etc.

You on the other hand, claim to be able to shatter WR paces, but can't even post a 500m row at you're claimed 'natural stroking pace'.

Didn't Mike VB come within 6 or 7 seconds of your 2K time last year? Wasn't he in your age/weight division? Even though you like to skew reality to try to fluff yourself, no one really cares...I just find it amazing how pathetic your life is that you need to continuously lie on the internet all day.

[BrianStaff]

I am just doing FM training now, putting in 40K a day, working on relaxation and consistency.

You effing liar

Train yourself to do a FM at 1:48.

Then train yourself to do a HM at 1:45.

Then train yourself to do a 10K at 1:42.

Then train for a 5K and see what you do.

Just let me remind you of your best published result in the past year:

7:02 for 2K (1:45.5 splits) and even that, you couldn't finish without stopping in the middle. Just to put that in perspective, it would be like a miler having to stop at the end of each lap and then start again (what a joke spectacle that would be) - a true sign of someone either not in shape of not knowing how to pace. Yet you still maintain that you row thousands of meters per day.

Why do you lie so much? Does your family know of this charade?

Now...fess up - what happened in Cincy? Are you man or mouse?

[lancs]

My pb is 1:43/17:10, from back in 2002-2003, but that was rowing poorly (10 SPI) at 32 spm and max drag (200+ df.) in a 1.5-to-1 ratio.

Because of my improved technique, I am much better than that now.

Then how come you now can't do a 1:45 for 5k? That seems a bit odd, no? Given the fact that your previous 5k pb (very impressive, even for a 50s hwt) is quicker than what you can do now, how can you say you are much better than that? You have no evidence for this whatsoever. None. Not a shred..

[ranger]

You have no evidence

"Evidence"?

You mean 5K trials?

Sure.

When you train, you don't have "evidence" for anything.

You are preparing to produce evidence.

My first race will be a FM.

If I do 1:48 for the FM, it will predict a 1:39 5K.

Then, I will train for a HM.

Sure, then, I will doing a lot of 1:45, because the goal will be to row the HM at 1:45.

If I row the HM at 1:45, it will predict a 1:39 for 5K.

Then when I have done that, I'll train for 60min. The goal will be 1:44.

If I row 60min at 1:44, it will predict 1:39 for 5K.

Then when I have done that, I'll train for 10K. The goal will be 1:42.

If I do 10K at 1:42, it will predict 1:39 for 5K.

Etc.

ranger

[mikvan52]

My first race will be ....

Come on, RIch! You know you don't race anymore.
When was the last time you did... sharpened/fully prepared?
Even your 6:40 and 6:41s you reported were at "UT2"... I am confused!

You've retired from racing. You just haven't realized it yet.

And another thing (before your cocktail hour begins).
What's the lame explanation for why you have not raced this season.... You started sharpening last fall. You said it was going well...
Oblige me. Let me hear it from the horse's mouth........... (yawn)

[Citroen]

You mean 5K trials?

Do you understand what a 5K trial is?

You haven't rowed 5K non-stop in many years. You haven't successfully completed a 5K trial in even longer. We all remember your USIRT fiasco when you failed dismally at 5K and then threw your toys out of the pram when C2 wouldn't fund your flight to the CRASH-Bs or the European or whatever.

You have to setup your PM4. Check it has the right date/time settings first Main menu --> More Options --> Utilities --> Date/Time. Come back to the main menu after you've done that: Main menu --> Select workout --> Standard List --> 2nd grey button (5000m) -> OK. Then start rowing well (at 13 SPI or 16 SPI (since you're overweight)) until the monitor shows zero. Take a screenshot photo (because otherwise we won't believe you) then post your workout on the Logbook with an IND_V verification code.

You won't do it, quite simply because you can't do it, you can't row 200m at 13SPI (whaterver 13SPI means).

When the 5K is done, how about doing that mythical FM and posting the screenshot from that.

Why is it that every item you post on here is entirely filled with terminological inexactitudes?

Why can't you admit the truth that you're done and 7:02 will be your 2010/2011 season's best.

[JimR]

Oblige me. Let me hear it from the horse's mouth........... (yawn)

Mike ... I think you are referring to the wrong end of the horse when you ask ranger for info ...

JimR

[lancs]

You have no evidence

"Evidence"?

You mean 5K trials?

Sure.

When you train, you don't have "evidence" for anything.

You are preparing to produce evidence.

My first race will be a FM.

If I do 1:48 for the FM, it will predict a 1:39 5K.....

blah, blah, if, blah, I think, blah....

As I say, no evidence whatsoever...