6:28 2K

[ranger]

Knowing exactly how slow you are doesn't make you any faster.


ranger

True but it also doesn,t make you slower. So a remark with no value whatsoever

Yes, it does make you slower.

It is ruinous.

If you are always watching the clock, you are always pressing, tense, pushing it, racing.

This is the worst thing imaginable for your rowing.

One of the great keys to good distance rowing, in fact, to all good rowing, is relaxation, habituation, unconscious, automatic repetition, just going with the flow.

By and large, training is personal and individual.

That's why it isn't very popular.

Racing is social.

That's why it's popular.

Most people like to race (and like others to race) to share and compare, to make the individual/personal more social.

ranger

[hjs]

Knowing exactly how slow you are doesn't make you any faster.


ranger

True but it also doesn,t make you slower. So a remark with no value whatsoever

Yes, it does make you slower.

It is ruinous.

If you are always watching the clock, you are always pressing, tense, pushing it, racing.


ranger

Knowing what do has nothing to do with always watching the clock, you proberly do that do but most peopel certainly not take it easy, looking at the pm after you work out does do nothing. It just a look.

[paul s]

[/quoteBy and large, training is personal and individual

If, as you say, "training is personal and individual', why must you blather on endlessly about it?

Paul S

[ranger]

True but it also doesn,t make you slower. So a remark with no value whatsoever

Yes, it does make you slower.

It is ruinous.

If you are always watching the clock, you are always pressing, tense, pushing it, racing.


ranger

Knowing what do has nothing to do with always watching the clock, you proberly do that do but most peopel certainly not take it easy, looking at the pm after you work out does do nothing. It just a look.

No, it is a philosophy of training, one that this forum, you included, are desperately attached to.

Without it, you are at sea.

You don't know what you are doing.

Anyone who has significant experience with endurance sports knows exactly how it feels to work at their anaerobic theshold.

No clocks needed.

The human being--body and mind, soul and spirit--is not a clock; we have our own temporalities.

ranger

[Steve G]

My weight is fine, in fact, for me, the best ever, given this early point in the indoor season.

Cross-training routines are all in place.

It is impossible for me to gain weight, and will remain so, from now until WIRC.

ranger

So you still have some weight to lose then.

I made weight in the middle of September, have maintained that weight until now, and will continue to maintain that weight until WIRC in February.

This year, weight is no longer an issue.

This helps a lot.

Since my weight is already where it needs to be, I can concentrate on my rowing.

In these last stages of training,the issue is rowing _fast_.

Fast rowing burns more carbs, so you don't want to be dieting when you do it, especially if you are doing it for long periods, as I will be over the next four months.

If I train, routinely, four hours a day, I burn 5000 calories a day, just in physical exercise.

If I burn that many calories in physical exercise, routinely, every day, I can eat whatever I want and still maintain my weight.

It is impossible for me to gain weight.

ranger

Are you at weight before exercise, ie before you burn 5000 calories during your workout, or at weight after?

Steve

[ranger]

[/quoteBy and large, training is personal and individual

If, as you say, "training is personal and individual', why must you blather on endlessly about it?

Paul S

Good question!

No special reason, I guess.

Just to join the general chatter here.

I share what I can and get from others what I can.

But you're right.

Most of the rest is personal/individual.

It isn't a social affair.

ranger

[ranger]

Are you at weight before exercise, ie before you burn 5000 calories during your workout, or at weight after?

As I mentioned, weight is no longer an issue.

I made weight back in the middle of September.

I have maintained my weight since then.

I will continue to maintain my weight until WIRC.

No need to diet or increase my cross-training.

My target for the rest of the fall and winter is two hours on the erg followed by two hours on my bike.

With that regimen, it is impossible for me to gain weight.

ranger

[rsieminski]

As I read through this a lot of this thread, I have learned some, but still have a few questions:
Do you have a link to a place where someone could read up on this method of training, and it's principals?

[chgoss]

As I read through this a lot of this thread, I have learned some, but still have a few questions:
Do you have a link to a place where someone could read up on this method of training, and it's principals?

absolutely, here ya go, enjoy!

Ranger's stages of training
(1) Row effectively/foundational rowing (at low rates, middle distances, and high stroking power). Don't race your training!
(2) Row efficiently/hard distance rowing/pre-sharpening (at low stroking powers, long distances, and up to 30 spm). Don't race your training!
(3) Sharpening (at high rates, middling stroking powers, and short distances, 2 month's at most). Now it's time to race your training!. Get out the clock and bust it to the max!
(4) Race (at middling rates, middling stroking powers, and middling distances).

Notes:
- "Dont race your training" means: dont record the time it took to complete a distance, regardless of the rate or pace of that session, as the very act of recording the time/distace transforms a stage 1 or 2 session, into a stage 3 "sharpening" session.
- A person can only start #3 when they are within 12 seconds of their target race goal.



Rangers belief system:
1) Focus on indicidual strokes only:
- the best way to train is to focus on individual strokes. This is done by looking at the force curve, and the SPI (information that is derived from rate/pace for that one particular stroke only).

- Only "good" strokes should be taken in training, a "good" stroke is one pulled with a good force curve, at a certain SPI. Good lightweights pull 13SPI, heavy weights 16SPI.

Here are the SPM/pace combinations allowed for LW (13SPI)
20SPM - 1:50/500m
22SPM - 1:47/500m
24SPM - 1:44/500m
26SPM - 1:41/500m
28SPM - 1:38/500m
30SPM - 1:36/500m

2)On reporting what is done in training:
- Recording the time it takes to cover any distance, at any level of effort, is considered "racing your training", aka "sharpening" and is detremental to your training.

- ranger has "done" something and is free to "report" that thing as "done" in a post on training, when he feels he "can do" that thing. Actually doing the thing (in a quantifiable way) is not neccessary, and may even be detremental as it can interrupt the flow of training.
- a typical ranger training session may involve stretches of rowing at 24SPM - 1:44/500m (which would be 13SPI), with rest periods interspersed, for a total of 10k in perhaps 40 minutes which would be an averge of 2:00/500m. However, since only the "good strokes", i.e. "rowing well" count, Ranger is free to report this session as "10k at 13SPI, which is 24SPM - 1:44/500m, 28 seconds under world record 10k pace!, Nice!, there's that 7 seconds again!"


3) Regarding Weight:
- a person's weight is "at" a certain value, if at some point in the day, that person can weigh him/her self, and it's that value.
- if a person weighs in as a lightweight once during the course of a year, all of his times the remainder of the year qualify as LW times, regardless of what the actual weight was when the piece was done (after all, fat doesnt make you go faster)

[DUThomas]

My target for the rest of the fall and winter is two hours on the erg followed by two hours on my bike.

Great target! When are you going to start? Or is this like your other targets? In the daily training thread, you claim to be doing 20K per day. That's a bit short of two hours, isn't it?

[ranger]

My target for the rest of the fall and winter is two hours on the erg followed by two hours on my bike.

Great target! When are you going to start? Or is this like your other targets? In the daily training thread, you claim to be doing 20K per day. That's a bit short of two hours, isn't it?

Yes, unfortunately.

But I am working on this.

I'll get it to two hours soon.

Most days this spring and summer, I was doing an hour on the erg and then an hour OTW.

ranger

[snowleopard]

My target for the rest of the fall and winter is two hours on the erg followed by two hours on my bike.

When are you going to sharpen?

[JohnBove]

This --

As I read through this a lot of this thread, I have learned some, but still have a few questions:
Do you have a link to a place where someone could read up on this method of training, and it's principals?

absolutely, here ya go, enjoy! ...

-- and everything that follows is very funny.

[ranger]

My target for the rest of the fall and winter is two hours on the erg followed by two hours on my bike.

When are you going to sharpen?

When I am done with distance rowing, including distance trials.

No reason to sharpen any sooner.

Your 2K is only as good as your 60min (FM, HM, 10K, 30min, 6K, 5K) row.

Most of the 2K is about mechanical effectiveness and aerobic efficiency.

These are tested by distance rowing.

Only 20% of the 2K is anaerobic, and this partt is pretty much the same for everyone.

No one wins a 2K because of their sharpening.

Distance rowing (e.g., 5K) tops out at about 32 spm.

Given my stroking power now, when I am rating 32 spm, I am well under WR 2K pace.

No reason to go any faster.

Nonetheless, I will admit:

Sharpening will be exciting for the next couple of years.

No 60s erger of any sort has done much better than 6:24 for 2K.

That's 1:33 on 8 x 500m, 3:30 rest.

I have done 1:33.5, but that was rowing like shit back in the fall of 2003.

I am quite a bit better than that now.

To reach my 2K target, I need to do 1:31.

Only one 60s erger has ever pulled a sub-6:30 2K--Paul Hendershott.

That's 1:34.5 on 8 x 500m, 3:30 rest.

No 60s lightweight has ever pulled sub-6:40.

That's 1:37 on 8 x 500m, 3:30 rest.

6:42 is the 60s lwt WR.


ranger

[ranger]

This --

As I read through this a lot of this thread, I have learned some, but still have a few questions:
Do you have a link to a place where someone could read up on this method of training, and it's principals?

absolutely, here ya go, enjoy! ...

-- and everything that follows is very funny.

No, not at all.

Everything that follows is pretty standard advice in training for rowing, if you want to do your best, with that advice coming from one of the best ergers in the history of the sport.

The laughingstock is John Bove.

All nay-sayers are fools.

ranger