6:28 2K

[ranger]

Will you rate over 30 for the January 5k trial?

I am not sure.

These things will become clearer over the next few weeks, as I get my HR riding along, steady state, at my anaerobic threshold.

I think I will rate 32 spm for 5K when I am fully trained.

30 spm for 10K.

28 spm for HM.

26 spm for a FM.

34-36 spm for a 2K.

38-40 spm for a 1K.

44-46 spm for 500m.

Nothing unusual.

Pretty normal stuff (for an old lightweight).

Fully trained, everyone the same age and weight rows everything at about the same rate.

Your foundational rowing (your stroking power) does the rest.

Mike VB and Rocket Roy also do 2K at 34-36 spm.

ranger

[hjs]

Will you rate over 30 for the January 5k trial?

strange question there will be no trial, and if so you will certainly not get any info about it.
The only info you will get is from his racing and this will also not come from him, he always ignores his racing results, stays quiet for a few days and will start babbeling about "just not ready yet blablablabla"

[mrfit]

rowing with you hr at anaerobic threshold is 5k pace? I can hold anaerobic threshold HR (180bpm for me) for over 40 minutes. I would think you could too.

[ranger]

rowing with you hr at anaerobic threshold is 5k pace? I can hold anaerobic threshold HR (180bpm for me) for over 40 minutes. I would think you could too.

No, 5K is AT,. not top-end UT1 (anaerobic threshold).

I am just mentioning my present training, which is not as much for a 5K as for a FM or HM.

IMHO, what you can do for an hour or so at your anaerobic threshold (top-end UT1) determines your (best?) day-to-day rowing, though.

So that's what I work on most when I train.

Then, of course, if you shorten the distance to 17 minutes for a 5K trial, you can push up over your anaerobic threshold and rev upir heart to the max, as you do in a 2K.

Yes, when I am all trained up with a lot of distance rowing, I can row comfortably at my anaerobic threshold for an hour, although that is not longer 180 bpm but only 172 bpm, given my age (59) and loss of aerobic capacity.

According to the IP plan, top-end AT is top-end UT1 (anaerobic threshold) minus 6.

So, if I can go along 1:46 @ 26 spm for an hour, fully trained, I should be able to do 1:40 @ 32 spm for 17 minutes.

ranger

[ranger]

rowing with you hr at anaerobic threshold is 5k pace? I can hold anaerobic threshold HR (180bpm for me) for over 40 minutes. I would think you could too.

So, what pace are you going when you are doing 180 bpm, steady state?

Substract 10 and you should have your 2K pace.

The other important pace is what you are doing when you are just loafing along at 70% HRR, as in a FM.

Subtract 14 and you get your 2K pace.

Now, I seem to be doing 1:48 at 70% HRR (which for me is 145 bpm).

UT2

1:48 is UT2 for a 6:16 2K.

ranger

[ranger]

It will be exciting to see Rocket Roy;s lightweight training times roll in.

Let's all keep our eyes on the rankings over the next two or three months.

I hear that Roy is going to race five or six 2Ks this winter, all in the mid-6:30s.

That will be impressive, given what he did last year (one race, 6:44).

To row consistently in the mid-6:30s in training, we can also expect Roy to do 1:48 for 60min, 1:46 for 10K, 1:45 for 30 spm, and 1:43 for 5K.

These distance rows will be huge pbs for him and quite a bit faster than any lightweight Roy's age has ever done.

ranger

[hjs]

It will be exciting to see Rocket Roy;s lightweight training times roll in.

Let's all keep our eyes on the rankings over the next two or three months.

I hear that Roy is going to race five or six 2Ks this winter, all in the mid-6:30s.

ranger

Roy is not training for rowing, you know that He is focussing on his cycling. Just an attempt to draw the attention away from what you are NOT going to do the next few months.
Every year the same, the truth will show soon so you need excuses

[ranger]

For ambitious lightweights, 1:48 @ 25 spm is an important pace and rate.

Why?

Because 1:48 is the Open lwt FM WR, and 25 spm is a reasonably relaxed FM rate.

If you are a lightweight and can do 1:48 @ 25 spm, steady state, over long distances, a couple of hours, with a low UT1 HR (say 155 bpm), you've got it made.

This is also great training.

Low UT1, 155 bpm, is not very taxing.

You can do it every day for a couple of hours.

The rate is lively, rather than trudging.

The stroking power is substantial (11 SPI).

The stroke is long and flowing (11.11 MPS, 2:00 @ 25 spm is 10 MPS, 12 seconds per 500m slower).

And the pace is entirely respectable.

Anything under 1:50 ipace gets away from blatant loafing.

Then, of course, if you do two hours and thirty-two minutes of it in some session, you break the Open lwt WR for a FM.

Nice!

Before he pulled his 40s lwt WR of 6:18 back in 2002, when he was 40, at at the culmination of his UT1 rowing in February, just before WIRC, Mike Caviston did 30K, 1:48 @ 25 spm, and said he could have continued on for a FM.

I suspect that his HR was something like 155 bpm--steady state--during this row

Back in 2003, I did the _third_ 10K of my FM pb at 1:48, but I was slower before and after.

I didn't know how to row.

My pacing was wretched, much too slow at the start and probably too fast in the middle, given my inefficient and ineffective technique at the time.

ranger

[ranger]

the truth will show soon

Yes, it will.

This has been the best training year I have ever had.

Great stuff.

ranger

[hjs]

the truth will show soon

Yes, it will.

This has been the best training year I have ever had.

Great stuff.

ranger

Good to hear, maybe you will better last years first race, that 7.30 one

[ranger]

Last year, I didn't have my weight entirely in order.

The slow times at various venues reflect this stress in making weight, nothing else, even though, I am proud to say, I made weight at each race venue I went to.

The 6:41 last year reflects my lack of distance rowing and sharpening.

By and large, I was just doing foundational rowing.

This year my weight has been in order since September.

I am now doing distance rowing and will continue with this until March.

I will start sharpening around New Years and continue until March.

I am no longer doing foundational rowing (15-24 spm) at all.

I usually get a dozen seconds each over 2K from distance rowing and sharpening.

ranger

[ranger]

This morning: 90min erg, 90min bike (24.8 MPH)

Moving toward 150min of each by the end of the month.

ranger

[mrfit]

Ranger

Moving toward 150min of each by the end of the month.

The upside down pyramid. I was always curious who did this kind of peaking and why.

Usually it's distance that sharpens into speed but I've heard some athletes will take develop their speed first and then push distance. However that's usually in the Ironman world where you are maximizing fat burning efficiency over events lasting 8 hours. For 2k events where you are burning glycogen like a house of fire, I'm interested to see the effect of working on distance as the progression toward a 2k peak.

BTW, the threshold HR of 180 was held during a 16 mile cycling time trial last August. I just erg for cross training. 2k and stuff.."been there, done that" ... 20 years ago. Too painful!

[ranger]

Ranger

Moving toward 150min of each by the end of the month.

The upside down pyramid. I was always curious who did this kind of peaking and why.

Usually it's distance that sharpens into speed but I've heard some athletes will take develop their speed first and then push distance. However that's usually in the Ironman world where you are maximizing fat burning efficiency over events lasting 8 hours. For 2k events where you are burning glycogen like a house of fire, I'm interested to see the effect of working on distance as the progression toward a 2k peak.

For endurance sports, rowing is odd, I think, because it is so rhythmic, repetitive, technical (full-body, sequenced, timed, etc.), and non-weight bearing (i.e., free of gravity).

Because of this, oddly, in rowing, the best marathoner is also the best sprinter, and vice versa.

If your training is balanced, you can read your 2K time right off your FM time (and vice versa).

For many, you can do the same with your 500m time.

500m is usually done at about 2K - 10.

FM is done at 2K + 14.

The 2K is definitional because it combines the two, effectiveness and efficiency.

So, to pull 1:34 at 60 for 2K, I will have to do _both_ 1:24 for 500m and 1:48 pace for a FM.

Piece of cake!

The 60s lwt FM WR is right about 2:00 pace and the 60s lwt WR for 500m is right around 1:30.



The former, then, is 12 seconds per 500m off my target; the latter; six seconds per 500m off my target.

The difference between my targets and the 60s lwt WRs averages around 90 watts.

90 watts is about 2.5 SPI at 36 spm.

The difference between 9.5 SPI at 36 spm and 12 SPI at 36 spm.

6:42 and 6:12?

ranger

[snowleopard]

non-weight bearing (i.e., free of gravity).

Wow! How cool is that? Who needs parabolic flight when you have a C2? Tell NASA, quick!