The Equalizer

[mrfit]

Coaxing to 4 hours is what you should have been doing over the summer

[hjs]

You don't do anything

Because I don't race my training and report the times over the distances raced?


ranger

I you do this you haven,t got a clue what paces you are doing, so every number you name is just out of thin air.
My 7.00 is based on your facts, if you row plus 10 seconds on a hour you could do 1.55 over a hour.

Life is simple in the real world

[ranger]

Coaxing to 4 hours is what you should have been doing over the summer

Perhaps.

But time is no issue, as long as I get there eventually.

At my stage, it is best to let the work develop naturally, I think.

It has taken me a while to make the transition from foundational rowing to distance rowing, both OTW and on the erg, given my changes in technique and stroking power.

I have needed to llighten up and raise the rate to 28-32 spm.

No easy task, I think.

1:43 @ 29 spm, my standard distance stroke, is just about as fast as anyone my age and weight can row for 2-3K.

My goal is to push that to 60min.

This takes quite a bit of work on efficiency, patience, relaxation, etc.

1:43 @ 29 spm is about 8 seconds per 500m faster than anyone my age and weight has ever rowed for 60min.

ranger

[ranger]

You don't do anything

Because I don't race my training and report the times over the distances raced?


ranger

I you do this you haven,t got a clue what paces you are doing, so every number you name is just out of thin air.
My 7.00 is based on your facts, if you row plus 10 seconds on a hour you could do 1.55 over a hour.

Life is simple in the real world

Even with my light distance stroke (11 SPI), I do 1:55 pace at 20 spm.

That's just a warm up.

In a distance trial, I'll hold my technique steady and pull 60min at 29 spm.

That's threshold rowing.

I can do 1:55 for 100K.

ranger

[ranger]

You don't do anything

Because I don't race my training and report the times over the distances raced?


ranger

I you do this you haven,t got a clue what paces you are doing, so every number you name is just out of thin air.
My 7.00 is based on your facts, if you row plus 10 seconds on a hour you could do 1.55 over a hour.

Life is simple in the real world

Do you even do distance/threshold rowing, or heck, even know what it is?

From the way you talk, it sounds as though you don't.

This is level 3 rowing in the Wolverine Plan.

After you have trained yourself to row well, distance/threshold rowing is learning to lighten up and raise the rate, maximizing efficiency.

Usually something in and around 30 spm and 10 MPS is the eventual result of this rowing--a quick HM/60min trial.

Do you ever do this sort of rowing, or do you just trudge along at 22 spm, pulling your guts out, when you row for an hour (or two)?

If you trudge along at 22 spm, you have never broken free of foundational rowing.

So you don't know what you are tallking about.

For a heavyweight, a good 60min trial might be 1:37 @ 31 spm (10 MPS, 12.5 SPI).

For a lightweight, two steps down the 10 MPS ladder is pretty good rowing--1:43 @ 29 spm (10 MPS, 11 SPI).

So that's my goal.

What do you row for 60min--and at what rate?

ranger

[ranger]

After you have learned to row well, there just isn't much to be done but distance/threshold rowing.

Why?

If you are effective (foundational rowing) and efficient (distanc/threshold rowing), the game is won.

Everyone sharpens in pretty much the same way, to pretty much the same effect.

No one wins an erg race because of their sharpening.

Foundational rowing and distance rowing, though, are a different matter entirely.

They each have an _enormous_ bearing on your achievement as a rower.

And ironically, most of the serious rowers in and around these C2 internet fora (American and British) just race their training, sharpening all the time, skipping foundational rowing and distance rowing entirely.

Go figure.

For those who row well, if you can do 60min @ 1:44, with a little sharpening, it follows as a matter of course, predictable as punch, that you can pull 2K @ 1:34.

ranger

[bloomp]

And ironically, most of the serious rowers in and around these C2 internet fora (American and British) just race their training, sharpening all the time, skipping foundational rowing and distance rowing entirely.

so in rangers world of rowing there is only one way to train:
http://www.worldrowing.com/medias/docs/media_350444.pdf

notice how the coach is "reminded of the USSR"

Paul

[ranger]

so in rangers world of rowing there is only one way to train:

Yep.

Pretty much.

First, you need to learn to row effectively.

Then, you need to learn to row efficiently.

And that's prety much it.

When you've done that, sharpen and race.

ranger

[hjs]

Because I don't race my training and report the times over the distances raced?


ranger

I you do this you haven,t got a clue what paces you are doing, so every number you name is just out of thin air.
My 7.00 is based on your facts, if you row plus 10 seconds on a hour you could do 1.55 over a hour.

Life is simple in the real world

So you don't know what you are tallking about.

So that's my goal.

What do you row for 60min--and at what rate?

ranger

Strangely enough "I know nothing" but If I predict something I am almost spot on right hahahaha. Damn those bloody facts again

You know very well what I do and don,t and even why, I don,t feel the need to repeat that endlessly.

For that my ego is not big enough

[ranger]

Given the higher intensity of my distance training (and cross-training) these days, I am finding that it is productive to take a bit of a break every hour (for a drink, a trip to the bathroom, a towel down, a change of clothes, etc.).

From now on, I think I'll make this standard practice.

A great session, I think,verging toward the maximum for me, would be 3 x 60min on the erg followed 3 x 60min on my bike.

Ultra-marathon workout!

6 hours of work with (perhaps) a (cumulative) hour or so of rest.

If I start at 3 a.m., I could be done by 10 a.m.

This might be a good workout for weekends (and days when I don't teach).

ranger

[hjs]

I you do this you haven,t got a clue what paces you are doing, so every number you name is just out of thin air.
My 7.00 is based on your facts, if you row plus 10 seconds on a hour you could do 1.55 over a hour.

Life is simple in the real world

So you don't know what you are tallking about.

So that's my goal.

What do you row for 60min--and at what rate?

ranger

Strangely enough "I know nothing" but If I predict something I am almost spot on right hahahaha. Damn those bloody facts again

You know very well what I do and don,t and even why, I don,t feel the need to repeat that endlessly.

For that my ego is not big enough

Ps but I you show your 60 min row I will show you mine

[ranger]

For that my ego is not big enough

You aren't alone.

Most people these days have pretty low self-esteem.

We live in an ironic age.

The modern hero is an anti-hero, someone we can admire because, being pathetic, we can feel good by looking down on him.

(Sing it: "I am shit and I'll always be shit and I live in a shithouse world!).

Too bad.

There's lots of things to be proud of.

Nay-sayers like you have particularly low self-esteem.

Sad business.

These days, it is fine to feel someone's else's pain, but that's about it.

Feeling anything positive is politically incorrect.

ranger

[hjs]

For that my ego is not big enough

You aren't alone.

Most people these days have pretty low self-esteem.

(Sing it: "I am shit and I'll always be shit and I live in a shithouse world!).

Too bad.

There's lots of things to be proud of.

ranger

Low self esteem ? I seldom come across such people, most people are shit but think the world of themselves

[hjs]

Because I don't race my training and report the times over the distances raced?


ranger

Ps but I you show your 60 min row I will show you mine

[ranger]

Because I don't race my training and report the times over the distances raced?


ranger

Ps but I you show your 60 min row I will show you mine

That's what I am training for.

I'll start putting a clock on these 60min efforts pretty soon.

Then I'll work toward a 60min trial.

No need to rush this, though.

I have all falll and winter to get this done.

Everything hangs in the balance.

Your 2K is only as good as your 60min row.

My 60min pb is 1:48.

I think I am quite a bit better than that now.

1:44?

Perhaps 1:43.

No 60s lwt has ever done 60min better than 1:52.

The 40s hwt WR is in and around 1:42.

The 50s hwt WR is 1:46.

Eskild E. can do 1:40.

When Mike C pulled 6:18 for 2K, I suspect he could do 1:44 for 60min, 1:45 for a HM, given that he could do 1:48 for 30K.

Level 3!

ranger