6:28 2K

KevJGK · Post by **KevJGK** » November 29th, 2009, 6:51 am

ranger wrote:BTW, PaulS's advice to row at 10MPS in your distance training, I think, is excellent.

The only stricture that needs to be added is that you should also do this rowing in and around your 2K stroking power.

Am I getting this right? You think you should do distance rowing at the same power as your best 2K, and do it all at 10MPS?

hjs · Post by **hjs** » November 29th, 2009, 7:10 am

KevJGK wrote:
ranger wrote:BTW, PaulS's advice to row at 10MPS in your distance training, I think, is excellent.

The only stricture that needs to be added is that you should also do this rowing in and around your 2K stroking power.
Am I getting this right? You think you should do distance rowing at the same power as your best 2K, and do it all at 10MPS?

ranger · Post by **ranger** » November 29th, 2009, 7:43 am

KevJGK wrote:
ranger wrote:BTW, PaulS's advice to row at 10MPS in your distance training, I think, is excellent.

The only stricture that needs to be added is that you should also do this rowing in and around your 2K stroking power.
Am I getting this right? You think you should do distance rowing at the same power as your best 2K, and do it all at 10MPS?

Yep.

If you do this, your competitive status as a rower, your 2K time, comes down to one thing:

What is your 2K SPI?

For instance, Mike VB and Rocket Roy do their distance rowing at 9.5 SPI, their 2K SPI.

I am doing my distance rowing at 11, perhaps even 11.5 SPI, my 2K SPI.

The problem with Mike and Roy, then, is not their endurance and efficiency, but their stroking power.

If they did more quality foundational rowing, as I have done over the last five years, they would have a higher 2K stroking power and could do their distance rowing at higher rates and paces on the 10 MPS ladder.

Right now, they are at 1:51 @ 27 spm (9.5 SPI).

They meed to move up to 1:48 @ 28 spm (10.2 SPI).

1:42 @ 29 spm (11 SPI)

Or even 1:40 @ 30 spm (11.7 SPI).

Then they would be rowing well.

ranger

KevJGK · Post by **KevJGK** » November 29th, 2009, 7:48 am

KevJGK wrote:
ranger wrote:BTW, PaulS's advice to row at 10MPS in your distance training, I think, is excellent.

The only stricture that needs to be added is that you should also do this rowing in and around your 2K stroking power.
Am I getting this right? You think you should do distance rowing at the same power as your best 2K, and do it all at 10MPS?

Do you want to try again?

ranger · Post by **ranger** » November 29th, 2009, 7:51 am

KevJGK wrote:
KevJGK wrote:
ranger wrote:BTW, PaulS's advice to row at 10MPS in your distance training, I think, is excellent.

The only stricture that needs to be added is that you should also do this rowing in and around your 2K stroking power.
Am I getting this right? You think you should do distance rowing at the same power as your best 2K, and do it all at 10MPS?
Do you want to try again?

Sure.

If you do this, your competitive status as a rower, your 2K time, comes down to one thing:

What is your 2K SPI?

For instance, Mike VB and Rocket Roy do their distance rowing at 9.5 SPI, their 2K SPI.

I am doing my distance rowing at 11, perhaps even 11.5 SPI, my 2K SPI.

The problem with Mike and Roy, then, is not their endurance and efficiency, but their stroking power.

If they did more quality foundational rowing, as I have done over the last five years, they would have a higher 2K stroking power and could do their distance rowing at higher rates and paces on the 10 MPS ladder.

Right now, they are at 1:51 @ 27 spm (9.5 SPI).

They meed to move up to 1:48 @ 28 spm (10.2 SPI).

1:42 @ 29 spm (11 SPI)

Or even 1:40 @ 30 spm (11.7 SPI).

Then they would be rowing well.

ranger

ranger · Post by **ranger** » November 29th, 2009, 7:53 am

KevJGK wrote:
KevJGK wrote:
ranger wrote:BTW, PaulS's advice to row at 10MPS in your distance training, I think, is excellent.

The only stricture that needs to be added is that you should also do this rowing in and around your 2K stroking power.
Am I getting this right? You think you should do distance rowing at the same power as your best 2K, and do it all at 10MPS?
Do you want to try again?

Don't you want to be like Mike?

This is what _he_ does.

He is our 1x 55s OTW US National Champ--for both heavyweights and lightweights.

Not bad for someone who does silly things like doing their distance rowing on the erg at 10 MPS and their 2K SPI.

ranger

KevJGK · Post by **KevJGK** » November 29th, 2009, 7:55 am

ranger. What would you say your 2K stroking power is?

ranger · Post by **ranger** » November 29th, 2009, 7:57 am

KevJGK wrote:ranger. What would you say your 2K stroking power is?

This year, when I am fully trained, I hope to pull at least 11.5 SPI in a 2K, perhaps 12 SPI, as I did at Baltimore in 2006.

ranger

ranger · Post by **ranger** » November 29th, 2009, 7:59 am

People like Stepansen and Eskild E. do their distance rowing, 1:40 @ 30 spm (11.7 SPI), right at their 2K SPI.

That's ideal!

ranger

KevJGK · Post by **KevJGK** » November 29th, 2009, 8:02 am

What about now?

What sort of 2K time could you pull now if you absolutely had to?

eliotsmith · Post by **eliotsmith** » November 29th, 2009, 8:17 am

He could never answer that question.

Ranger is the miracle man; able to predict an entire marathon from one stroke!

KevJGK · Post by **KevJGK** » November 29th, 2009, 8:20 am

eliotsmith wrote:He could never answer that question.

What's so difficult about just being honest?

eliotsmith · Post by **eliotsmith** » November 29th, 2009, 8:34 am

Beats me

Rocket Roy · Post by **Rocket Roy** » November 29th, 2009, 9:22 am

KevJGK wrote:What about now?

What sort of 2K time could you pull now if you absolutely had to?

Kev,
Certainly not sub 6.38.1 that is for sure.....

ranger · Post by **ranger** » November 29th, 2009, 9:33 am

ranger wrote:People like Stepansen and Eskild E. do their distance rowing, 1:40 @ 30 spm (11.7 SPI), right at their 2K SPI.

That's ideal!

ranger

Kev--

Things like distance rowing at 10 MPS and your 2K stroking power are ideals.

Do whatever lousy thing you want to do to get to the finish line in a 2K.

Pull the handle with your teeth if you want.

Don't train at all.

There is certainly no absolute need for ideals.

In fact, most of those in and around this forum seem to feel that any mention of ideals is outrageous, insulting, humiliating, lying, etc.

To each his own, I guess.

Personally, I can't get anything done without ideals.

And they don't make me feel bad at all.

I admire them.

So they inspire me.

They're amazing.

So they give me something significant to reach for.

ranger