6:28 2K

ranger · Post by **ranger** » November 16th, 2009, 10:05 am

Steve G wrote:we all know Rich is stuck in a timewarp

Yes, on this forum, any training project longer than a few months, or even a few weeks, is a "timewarp,"

These days, most live in the instantaneous present, what theorists of modern music call "moment time."

In and around this forum, it is assumed that long-term goals are just bad jokes--pipedreams and lies.

It is interesting to note that it took Mike Caviston five years to grind his time down ten seconds from 6:28 to 6:18 back in 2002, when he was 40 years old and set the 40s lwt WR.

Mike's WR still stands.

No one has come anywhere near it since.

As I understand, Mike just trained over those five years, without doing any public/official races at all.

ranger

ranger · Post by **ranger** » November 16th, 2009, 10:23 am

Rocket Roy wrote:
Coasty wrote:I jumped on this forum to learn something about improving my training and all i found was a BRAGGER...good for you..... horray...you have apparently worked hard to accomplish your PRs...how about instead of justing bragging about it you share with others some of your training tips...tks in advance..Coasty
His training tips? thats easy!

Do 1,000 sit ups daily, 4 hours on a bike at 20-mph with no pedals or saddle, then a FM at 1.45 at 24 spm....

Yes, for the first five years or so when I took up rowing, before I erged each morning, to warm up, I did 1000 sit ups and jumped rope for an hour.

When I am approaching a competition, I like to cross-train on a bike or stepper for 1-3 hours a day in the afternoon.

I row about 20K a day.

ranger

ranger · Post by **ranger** » November 17th, 2009, 3:36 am

Over the weekend, I was on the road down to Illinois to help resituate my 92-year-old mother.

While there, I used the local training facilities.

No erg available.

Did sit ups.

Jumped rope.

And rode a reclining bike for a couple of hours each morning.

I don't like the reclining bike much at all, but it was interesting to note that, at the same levels of effort that I ride my bike up on a trainer at home, I went along at 23 mph, 230 watts, and 800 cal/hr.

HR was _very_ low.

Couldn't get it over 130 bpm.

Most of the time it was 120 bpm.

So, it wasn't as much work as riding my bike on the trainer at home.

Pretty boring, physiologically.

It certainly wasn't as much work as rowing.

I ride my bike at home with a HR of about 150 bpm.

Distance/threshold rowing pushes my HR to 170 bpm.

ranger

ranger · Post by **ranger** » November 17th, 2009, 4:35 am

If you can pull 11 SPI @ 10 MPS in your distance rowing, when you are fully trained (i.e., after full sharpening), you can pull a 6:12 2K.

Nice.

Effectivemess (11 SPI)

Efficiency (10 MPS)

If you row well, to pull 11 SPI, you only need 100 kgs. of peak pressure.

If you stay way up on your toes, never planting your heels, this sortt of distance rowoing feels like jumping rope.

100 kgs. is right about an average body weight.

If you are rating close to 30 spm, you arrive at the catch every two seconds and push your body weight off the footplate with a flick of your toes.

Skip, skip, skip.

A standard distance row is 60min or a HM, 60-75 minutes.

So, that's like skipping rope for a hour, or an hour and a quarter.

Hmm.

ranger

hjs · Post by **hjs** » November 17th, 2009, 6:52 am

ranger wrote:
Steve G wrote:we all know Rich is stuck in a timewarp
Yes, on this forum, any training project longer than a few months, or even a few weeks, is a "timewarp,"

These days, most live in the instantaneous present, what theorists of modern music call "moment time."

In and around this forum, it is assumed that long-term goals are just bad jokes--pipedreams and lies.

It is interesting to note that it took Mike Caviston five years to grind his time down ten seconds from 6:28 to 6:18 back in 2002, when he was 40 years old and set the 40s lwt WR.

Mike's WR still stands.

No one has come anywhere near it since.

As I understand, Mike just trained over those five years, without doing any public/official races at all.

ranger

He was end 30 ish/40, you are close to 60

ranger · Post by **ranger** » November 17th, 2009, 7:43 am

hjs wrote:He was end 30 ish/40, you are close to 60

Yes, exactly.

I have the full-body strength, endurance, flexibility, aerobic capacity, etc., of an elite 30s lwt--always have.

Back in 2003, it just didn't show up in my 2K times.

Why?

I was a novice.

I didn't know how to row.

Technically, I was ineffective and inefficient.

ranger

hjs · Post by **hjs** » November 17th, 2009, 7:51 am

ranger wrote:
hjs wrote:He was end 30 ish/40, you are close to 60
Yes, exactly.

I have the full-body strength, endurance, flexibility, aerobic capacity, etc., of an elite 30s lwt--always have.

ranger

hahahahahahah one of your most funny posts.

here you are http://images.elfwood.com/art/s/t/store ... ld_man.jpg

snowleopard · Post by **snowleopard** » November 17th, 2009, 8:03 am

ranger wrote:I have the full-body strength, endurance, flexibility, aerobic capacity, etc., of an elite 30s lwt--always have.

Even when you were 20, no doubt.

So how come your 2K PB is just 6:28?

What an idiot

ranger · Post by **ranger** » November 17th, 2009, 2:12 pm

snowleopard wrote:
ranger wrote:I have the full-body strength, endurance, flexibility, aerobic capacity, etc., of an elite 30s lwt--always have.
So how come your 2K PB is just 6:28?

I started rowing when I was 50.

6:28 is an excellent novice 2K for a 30s lwt.

Lancs (Paul Lancaster) won the 35s lwt race at BIRC last year with a 6:28.

Now that I know how to row, I'll pull 6:16.

ranger

snowleopard · Post by **snowleopard** » November 17th, 2009, 2:37 pm

ranger wrote:
snowleopard wrote:
ranger wrote:I have the full-body strength, endurance, flexibility, aerobic capacity, etc., of an elite 30s lwt--always have.
So how come your 2K PB is just 6:28?

I started rowing when I was 50.

6:28 is an excellent novice 2K for a 30s lwt.

6:28 is excellent for a novice. After three years of erging you were no longer a novice.

ranger · Post by **ranger** » November 17th, 2009, 3:21 pm

snowleopard wrote:6:28 is excellent for a novice. After three years of erging you were no longer a novice.

I pulled 6:27.5 in my first race, almost two years before I pulled the lwt 6:28.

And anyway, I don't think you really leave your novice standing behind until you learn to row, as I have done over the last 5 years or so, both OTW and on the erg.

What I used to do on the erg wasn't really rowing.

When I tried to do it in a 1x, I just fell out.

6:28 is a good row for any middle-30s lightweight, experienced rowers included.

Not the best, certainly, but as I say, when I pulled the 6:28, I didn't know how to row.

Now that I know how to row, I'll pull 6:16.

NB:

RANKING RESULTS 2009

Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Custom Age Range (35–40) | 2009 Season

1 Eskild Ebbesen 36 DEN 6:16.5 RACE
Matthias Auer 37 Glasgow GBR 6:17.6 IND
2 Thomas Ebert 35 DEN 6:18.4 RACE
3 Thomas Ebert 35 DNK 6:19.5 RACE
4 Paul Lancaster 35 Sydney GBR 6:27.7 RACE
5 Gregory Cook 39 Bainbridge Island WA USA 6:32.0 IND
6 Robert Smith 37 Birmingham West Mids GBR 6:33.2 RACE
7 Anders Brabaek 39 GBR 6:33.4 RACE
8 Adam Morgan 38 AUS 6:33.6 RACE
9 ROBERT SMITH 37 GBR 6:34.4 RACE
10 Simon Herbert 35 East Sussex GBR 6:35.2 RACE

If I pull 6:16 this year, I'll be pulling along with Ebbesen, Auer, and Ebert.

I will be 59 years old for WIRC 2010.

Ebbesen, Auer, and Ebert are a quarter of a century younger.

ranger

ranger · Post by **ranger** » November 17th, 2009, 4:55 pm

hjs wrote:
ranger wrote:
hjs wrote:He was end 30 ish/40, you are close to 60
Yes, exactly.

I have the full-body strength, endurance, flexibility, aerobic capacity, etc., of an elite 30s lwt--always have.

ranger
hahahahahahah one of your most funny posts.

here you are

http://images.elfwood.com/art/s/t/store ... ld_man.jpg

Nope.

Looks like this:

http://www.c2forum.com/viewtopic.php?t=4440&start=0

ranger

ranger · Post by **ranger** » November 17th, 2009, 4:55 pm

hjs wrote:
ranger wrote:
hjs wrote:He was end 30 ish/40, you are close to 60
Yes, exactly.

I have the full-body strength, endurance, flexibility, aerobic capacity, etc., of an elite 30s lwt--always have.

ranger
hahahahahahah one of your most funny posts.

here you are

http://images.elfwood.com/art/s/t/store ... ld_man.jpg

Nope.

Looks like this:

http://www.c2forum.com/viewtopic.php?t=4440&start=0

ranger

ranger · Post by **ranger** » November 17th, 2009, 4:57 pm

hjs wrote:
ranger wrote:
hjs wrote:He was end 30 ish/40, you are close to 60
Yes, exactly.

I have the full-body strength, endurance, flexibility, aerobic capacity, etc., of an elite 30s lwt--always have.

ranger
hahahahahahah one of your most funny posts.

here you are http://images.elfwood.com/art/s/t/store ... ld_man.jpg

Nope.

Looks like this:

http://www.c2forum.com/viewtopic.php?t=4440&start=0

ranger

snowleopard · Post by **snowleopard** » November 17th, 2009, 5:06 pm

ranger wrote:
hjs wrote:
ranger wrote: Yes, exactly.

I have the full-body strength, endurance, flexibility, aerobic capacity, etc., of an elite 30s lwt--always have.

ranger
hahahahahahah one of your most funny posts.

here you are http://images.elfwood.com/art/s/t/store ... ld_man.jpg
Nope.

Looks like this:

http://www.c2forum.com/viewtopic.php?t=4440&start=0

ranger

Get over yourself ranger. One link to a picture of you is more than enough.

In that same thread did you notice that joanVB doesn't even mention that she was an Olympic medallist.

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6:28 2K

Re: BRAGGER