The Equalizer

kini62 · Post by **kini62** » October 22nd, 2009, 6:07 pm

ranger wrote:What you can achieve in some training cycle, or perhaps at the limits of your ability, is decided long before you do a couple months of hard sharpening to prepare to race.

If it is not determined at the level of your foundational rowing, then it is determined when your distance rowing ("pre-sharpening") is complete and you do your first distance race.

For anyone with balanced training, who is willing to do foundational rowing and distance rowing in addition to sharpening and race preparation, your 2K is only as good as your 60min row.

Both Mike VB and Rocket Roy do 1:51 for 60min.

60min is done at 2K + 10.

So, for Mike and Roy, 1:41 is just about it for 2K.

If Mike and Roy are trying to get better, there is no reason for them to sharpen at all unless they can get find some way to get better in their distance rowing.

And so it goes, back to the beginning:

The best, and perhaps only, way to get better in distance rowing is to get better in your foundational training.

In my beginning is my end.

In my end is my beginning.

Home is where one starts from.

ranger

WHAT!

Does all that crapola mean?

ranger · Post by **ranger** » October 23rd, 2009, 1:53 am

kini62 wrote:Does all that crapola mean?

To train for rowing:

(1) Row well/effectively (up to 15 MPS) at a high stroking power (13-15 SPI for lightweights; 16-18 SPI for heavyweights) at low rates (16-26 SPM) over moderate distances (2K-6K).

(2)) Row efficiently (10 MPS) at moderate rates (28-34 spm) and a low stroking power (8-11 SPI for lightweights, 11-14 SPI for heavyweights) over long distances (HM-FM)

(3) Row fast at high rates (34-44 spm) and a moderate stroking power (11.5 SPI for lightweights; 14.5 SPI for heavyweights) over short distances (250, 500, 750, 1K, 1250, 1500, etc.).

(4) Race at a moderate rate (28-34) and a moderate stroking power (11.5 SPI for lightweights; 14.5 SPI for heavyweights) over moderate distances (2K-6K).

Row effectively, row efficiently, row fast, race.

ranger

hjs · Post by **hjs** » October 23rd, 2009, 3:57 am

ranger wrote:
kini62 wrote:Does all that crapola mean?
To train for rowing:

(1) Row well/effectively (up to 15 MPS) at a high stroking power (13-15 SPI for lightweights; 16-18 SPI for heavyweights) at low rates (16-26 SPM) over moderate distances (2K-6K).

(2)) Row efficiently (10 MPS) at moderate rates (28-34 spm) and a low stroking power (8-11 SPI for lightweights, 11-14 SPI for heavyweights) over long distances (HM-FM)

(3) Row fast at high rates (34-44 spm) and a moderate stroking power (11.5 SPI for lightweights; 14.5 SPI for heavyweights) over short distances (250, 500, 750, 1K, 1250, 1500, etc.).

(4) Race at a moderate rate (28-34) and a moderate stroking power (11.5 SPI for lightweights; 14.5 SPI for heavyweights) over moderate distances (2K-6K).

Row effectively, row efficiently, row fast, race.

ranger

You forgot the most important Rule!!, never ever look at the pm to check what you are really doing, remember training is training not racong, this making al other rules meaningless, sause you can,t check the numbers thta would be racing, everything has to be done on feel, every pace rate or distance is not real but just feel

ranger · Post by **ranger** » October 23rd, 2009, 6:41 am

hjs wrote:remember training is training not racng

Indeed.

You can never be reminded of this often enough.

ranger

ranger · Post by **ranger** » October 23rd, 2009, 6:43 am

hjs wrote:everything has to be done on feel

Indeed.

You can never be reminded of this often enough.

Turn off the monitor.

Turn off the lights.

Close your eyes.

Go with the flow.

Rowing is kinaesthetic.

Over and over.

Over and over.

Every muscle operating smoothly and effortlessly--

on time,

in sequence,

holding the ratio,

beating out the rhythm.

ranger

ranger · Post by **ranger** » October 23rd, 2009, 6:48 am

The great project for me now is a FM @ 26 spm.

Given my relaxed distance stroke now (12 SPI), if I get that done, I will reach all of my targets.

Rocket Roy did a FM at 26 spm.

How did an old man like the Rocket keep the rate than high for three hours?

I need to do the same.

ranger

ranger · Post by **ranger** » October 23rd, 2009, 6:49 am

[removed]

hjs · Post by **hjs** » October 23rd, 2009, 7:22 am

ranger wrote:[removed]

One of your best postings

Yankeerunner · Post by **Yankeerunner** » October 23rd, 2009, 7:52 am

hjs wrote:
ranger wrote:[removed]

One of your best postings

Amen.

Byron Drachman · Post by **Byron Drachman** » October 23rd, 2009, 12:25 pm

I was just going to say that the weather forecast for the head race tomorrow looks good for Ranger. They are predicting 14 mph winds (not that bad on a sheltered river like the Grand) and temperatures in the high 40s. It doesn't get much better than that for a head race. However, I see Ranger has scratched.

Steve G · Post by **Steve G** » October 23rd, 2009, 1:27 pm

Byron Drachman wrote:I was just going to say that the weather forecast for the head race tomorrow looks good for Ranger. They are predicting 14 mph winds (not that bad on a sheltered river like the Grand) and temperatures in the high 40s. It doesn't get much better than that for a head race. However, I see Ranger has scratched.

Par for the course Byron, any explanation from the man?
Probably stroke not fixed yet etc etc!

Steve

ranger · Post by **ranger** » October 23rd, 2009, 2:24 pm

Byron Drachman wrote:I see Ranger has scratched.

Yea, I decided not to go over to Grand Rapids and stand around in the rain and cold for two days.

I have some better things to do!

It was in the 30s F., pouring, with 20 mph winds here in Ann Arbor this morning, as I started to get things together for the trip.

Much of the same is forecast for tomorrow.

As it turns out, the Grand River Challenge has run into all sorts of challenges.

Because of sickness, etc., only 10% of those who originally planned to go are going to show.

The course has been changed to a new location.

Start times have been changed, too, in fact, so much so that there _is_ no schedule of start times at the moment.

Then there's the weather.

Doesn't look good.

The race organizers called me a couple of hours ago to explain the situation.

ranger

ranger · Post by **ranger** » October 23rd, 2009, 2:31 pm

Guess I'll just have to keep working on that FM @ 26 spm on the erg.

ranger

Yankeerunner · Post by **Yankeerunner** » October 23rd, 2009, 2:36 pm

ranger wrote:Guess I'll just have to keep working on that FM @ 26 spm on the erg.

ranger

We'd be fools not to.

snowleopard · Post by **snowleopard** » October 23rd, 2009, 2:40 pm

ranger wrote:The race organizers called me a couple of hours ago to explain the situation.

What a crock of shit.