Sharpening Rates

[ranger]

During sharpening, at least, I think it is best to cut your range of ratings so that they differ by no more than 10 spm.

Long rowing during this period, then, should be done at 2K rate + 10.

Another good rule of thumb, I think, is that pace and rate during sharpening should then be modulated so that pace goes up 1 second per 500m for each spm (e.g., 60min, then, would be done at 2K + 10 in pace and and 2K - 10 in rate.

This just means that you are holding your technique constant as you change the rate.

At race pace, one second per 500m is 10-15 watts, and good rowing is done at 12-16 SPI.

This leads to some startling results.

For instance, given that Stephansen does 2K at 43 spm and 1:29, I think he should do his 60min rows 1:39 @ 33 spm.

ranger

[ranger]

For the best lightweights, during sharpening, cardinal points for rates, I think, should be 32 spm, 37 spm, 42 spm, and 47 spm.

32 spm 5K
37 spm 2K
42 spm 1K
47 spm 500m.

This is what I am shooting for now.

During sharpening, I think it is best to row as many meters as possible at these rates.

All distance rowing should approach 5K pace and rate.

Keep the rate up!

ranger

[ranger]

This is a response to an old message, but given my experience this morning, I bring it up again.

No reason not to do all of my sprints at 40-42 spm, with a center on 1:31 @ 41 spm; and no reason not to do sprints every day now for the next six months.

1:31 @ 41 spm is 11.2 SPI

This is what I need to 8 x 500m (3:30 rest) in order to hit my 2K target of 1:34.

In 2003, I did 1:36 @ 41 spm (9.7 SPI), so I am now much more effective, given my better technique.

I have learned how to use my legs.

Before I pulled 6:28 at BIRC 2003, I did 20 x 500m, 1:36 @ 41 spm (9.7 SPI).

So now, I just need to hold the rate at 41 spm and keep my better technique steady, and I should be quite a bit faster.

How much faster?

1.5 SPI

At 41 spm, that's 61.5 watts.

5 seconds per 500m.

I used to get 90 kgs. of peak pressure with my legs.

I now get 110-120 kgs.

Just rowing naturally/habitually/automatically.

At least initially, for a 500m trial, I will want to keep my technique steady and rate 48 spm.

That will add another 80 watts, another five seconds per 500m.

1:26

Then, to reach my 2K target, I will need to do 10K @ 1:42.

No problem, I think.

In my daily 10 MPS rowing, I build up to 1:43 @ 29 spm (11 SPI)--and then hold it there.

ranger

[SHANE SHAW]

TALKING SHIT AGAIN RICH ???? TAKE YOUR MEDICATION AND SEE THE DR.

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