6:28 2K

hjs · Post by **hjs** » December 18th, 2009, 8:53 am

KevJGK wrote:
that gave me this:

Zone Heart Rate HRR% Pace % of 2k power

UT2 - Aerobic Endurance 134 - 141 65 - 70 2:17 - 2:04 45 - 60
UT1 - Intense Aerobic 141 - 155 70 - 80 2:04 - 1:58 60 - 70
AT - Threshold 155 - 161 80 - 85 1:58 - 1:53 70 - 80
TR - Transport 161 - 175 85 - 95 1:53 - 1:43 80 - 105
AN - Max 175 - 182 95 - 100 1:43 - 1:40 105 - 115

ut1 1.58/2.04 so 2k plus 13/19 seconds

Hi Henry

Yes, I got 01:58-02:04 for UT1 from the IP as well. They just don't build them like that in our family though.

[/quote]

Rest assured

Manny family's are not build that way. If I look at the paces I should be able to do, looking at my 2k that would be quite tough.
But I think it beats the nutty pro's results, in his batcave he "can do" all sort of things but in bright daylight it's a totally different affair

that sub 7 will a task for him in his first race.

ranger · Post by **ranger** » December 18th, 2009, 9:12 am

hjs wrote:that sub 7 will a task for him

Yes, that HM @ 1:45 will be tough.

But I think I will be able to do it when I give it shot this winter.

A HM is done at 2K + 11.

ranger

ranger · Post by **ranger** » December 18th, 2009, 9:20 am

KevJGK wrote:you must be pretty fit at the moment to do UT2 @ 2K+15.

"Pretty fit"?

Maximal, for me.

In terms of UT-level work, at least, I have pretty much been maximally fit (for me) since I lost weight and started to race at lightweight WRs on the erg in the summer of 2002.

So, quite a while now.

I have been doing 2-6 hours of exercise a day.

About three hours lately.

When I am racing, I do as much as twice that.

I like four hours--as a norm.

ranger

hjs · Post by **hjs** » December 18th, 2009, 9:21 am

ranger wrote:
hjs wrote:that sub 7 will a task for him
Yes, that HM @ 1:45 will be tough.
But I think I will be able to do it when I give it shot this winter.
A HM is done at 2K + 11.

ranger

last years racing start

Veteran Men

Place Name Club Time
Age 50-54
1 Alec Dike Unaffiliated 07:16.1
2 Joseph Darnell Lincoln Park Boat Club 07:17.7 *
3 Robert Gottschalk Lincoln Park Juniors 07:33.2
Age 55-59
1 Keith Oldham Milwaukee Rowing Club 07:18.5 *
2 Viorel Stribu Lincoln Park Boat Club 07:25.9 *

3 Rich Cureton University of Michigan 07:30.9

4 Frank Morawiecki Unaffiliated 07:49.5
5 Ron Boi Lincoln Park Boat Club

And 2008 Although there was much UK Forum interest in Rich Cureton’s assault on the US & World records, he failed to make weight and scratched.

from : http://www.chicagoindoorrowing.com/reco ... mmary.html

simple hard fact's

ranger · Post by **ranger** » December 18th, 2009, 9:37 am

Your racing just reflects your training.

Last year, by and large, I was just doing foundational training, no distance rowing or sharpening, and my weight was not in order.

Nonetheless, I made weight at all of the race venues I went to, and by the end of the season, I rowed a faster 2K than anyone my age and weight has ever done.

In my better races, my times came down steadiily--6:48, 6:43, 6:41.

Not bad--hard facts.

New hard facts:

This year, my weight has been in order since September.

I am no longer doing foundational rowing (16-24 spm)--at all.

I am doing distance rowing (26-32 spm).

In January and February, I will sharpen (36-42 spm) and race.

Historically, I have gotten about a dozen seconds each over 2K from distance rowing and hard sharpening.

ranger

ranger · Post by **ranger** » December 18th, 2009, 3:19 pm

Two months to WIRC.

Watch out for the Devil.

Play that fiddle hard!

http://www.youtube.com/watch?v=cDm_ZHyYTrg

But that's not a 2K.

A 2K feels like this:

http://www.youtube.com/watch?v=CpS1WfyK ... ted[/quote

How long was that song?

Yep.

6:16

ranger

eliotsmith · Post by **eliotsmith** » December 18th, 2009, 3:52 pm

You are always saying that you have been at weight since Sept. And yet back in March on the UK forum you said you were finally at weight "permanently". I no longer need to quote you the details because you don't provide proof either. I just like continually pointing out your senility so that new posters don't get confused.

ranger · Post by **ranger** » December 19th, 2009, 2:36 am

eliotsmith wrote:You are always saying that you have been at weight since Sept. And yet back in March on the UK forum you said you were finally at weight "permanently". I no longer need to quote you the details because you don't provide proof either. I just like continually pointing out your senility so that new posters don't get confused.

I don't supply proof that I am at weight?

I am not sure what you mean by that.

I have to supply proof that I am at weight when I race as a lightweight, just like everyone else.

We all stand on the scales at the weigh in.

The scales tell you whether you can row as a lightweight or not.

Why do I keep mentioning that I am at weight permanently?

It is a significant accomplishment to be in and around 10% body fat as a 60-year-old, as I have to be in order to be at weight, especially if you not just ectomorphic, which you can't be if you are any sort of accomplished erger.

Only a couple percent of the population of 60-year-old males is 10% body fat.

The percentage of 60-year-old males who are strong as an ox (as I am, for my weight) and 10% body fat is almost nil.

To row at WR levels and beyond as a lightweight when you are 60, you need to be _very_ muscular and lean.

You need to look like a 20-year-old.

25% of 20-year-olds are 10% body fat.

Seen any 60-year-olds lately who fit that somatic profile?

ranger

ranger · Post by **ranger** » December 19th, 2009, 2:43 am

Once you have learned to row well, the best sort of day-to-day rowing, I think, is just UT1 rowing.

Row a couple of hours.

Start at 22 spm, slowly build up the rate to a norm of 27 spm or so, and finish with a lot of rowing (in some format) at 32 spm.

My HR at 22 spm is UT2, 145 bpm.

My HR at 32 spm is pushing beyond my anaerobic threshold, 175 bpm.

145-175 bpm

There you have it.

Day after day.

UT1 rowing.

Great stuff.

If you pull in and around 12 SPI in your distance rowing, as I now do, 22 spm is in and around 1:50 pace; 32 spm is in and around 1:37 pace, my 2K pb pace.

ranger

ranger · Post by **ranger** » December 19th, 2009, 3:43 am

Caveat.

The main caveat to thiis commitment to UT1 rowing in daily training is this:

If you have done your homework with your foundational rowing and now row well, you will be pulling 10 MPS when you are at your anaerobic threshold in your daily rows.

Watch out!

I am now doing 1:43 @ 29 spm (10 MPS, 11 SPI) at my anaerobic threshold.

When I am fully trained, I can go right up to my anaerobic threshold and pull for an hour.

I'll do this UT1 rowing as my daily training for the rest of my life, as I did when I first took up rowing (but didn't know how to row).

A couple of hours a day.

Quality stuff.

No more need to trudge along at low rates.

Once you have learned to row, level 4 rowing in the Wolverine Plan is just a ball and chain.

It keeps your stroke rate and heart rate down and therefore eliminates most of the efficiency and pleasure in rowing.

PaulS is certainly right on this one.

Go with the flow!

If you row well, going with the flow, rowing as rowing ought to be done, is in and around 10 MPS.

1:43 for 60min predicts a 6:12 2K.

Yikes.

I am now five seconds per 500m better than I was back in 2002-2003, seven years ago.

That's a gain in 15 seconds over 2K while my competition, on the average, has slowed down 15 seconds over 2K.

The swing is 30 seconds over 2K.

That's a lot.

In rowing, technique (effectiveness and efficiency) matters.

Sure, it can get you a long way, and you have to have it to some degree to do well in the sport, but the best rowing isn't just brawn and air.

ranger

ranger · Post by **ranger** » December 19th, 2009, 3:51 am

At WIRC 2009, no 60s lightweight was sub-7 (1:45 pace).

60min is done at 2K + 10

The best lwt 60s 2K last year, pulled by the world record holder, Brian Bailey, was right around 1:43 pace (6:52).

Last year, Brian was the only 60s lwt to go sub-7 at any venue.

RANKING RESULTS 2009

Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Ages 60-69 | 2009 Season

1 Brian Bailey 62 Cheltenham GBR 6:51.8 RACE
2 Robert Lakin 60 USA 7:00.6 RACE
3 Gregory Brock 61 santa cruz ca USA 7:02.2 RACE
4 Leif Pedersen 63 DNK 7:02.3 RACE
5 Leif Pedersen 63 DEN 7:02.6 RACE
6 Michael Brownjohn 60 Upminster Essex GBR 7:05.2 IND
7 Henry Baker 61 Santa Barbara CA USA 7:05.4 RowPro
8 Rick Bayko 61 Newburyport MA USA 7:06.7 RACE
9 Alain Mangin 60 FRA 7:09.1 RACE
10 Bob Lakin 60 Wichita KS USA 7:09.4 IND

ranger

hjs · Post by **hjs** » December 19th, 2009, 6:57 am

eliotsmith wrote:You are always saying that you have been at weight since Sept. And yet back in March on the UK forum you said you were finally at weight "permanently". I no longer need to quote you the details because you don't provide proof either. I just like continually pointing out your senility so that new posters don't get confused.

Indeed.

Ranger facts are no real facts. remember birc 2 or 3 years back. He was easily on weight but overnight during his flight he gained 8 pounds orso and could not make weight anymore. That is "being at weight" in the ranger world.

ranger · Post by **ranger** » December 19th, 2009, 7:01 am

This moring: 90min erg, 90min bike (25.7 MPH)

Feels great.

Moving toward 150min of each.

Ultramarathon.

ranger

P.S. Pretty fast on my bike today. Both the biking and the erging are getting easier and easier.

ranger · Post by **ranger** » December 19th, 2009, 7:12 am

hjs wrote:Ranger facts are not facts

I am (finally!) getting fully trained again.

No more foundational rowing.

These are the results from the last time I was fully trained, although, being a novice, back then, my stroke was wretchedly inefficient and ineffective.

I am _much_ better than that now.

I now row well.

12 SPI

So, over the last seven years, I have probably lost a couple of seconds over 2K in aerobic capacity but gained 1.5 SPI in technical effectiveness and efficiency. At 36 spm, 1.5 SPI is 54 watts, or about 16 seconds over 2K, four seconds per 500m.

RANKING RESULTS 2004

Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Ages 50-59 | 2004 Season

1 Rich CURETON 52 Ann Arbor MI USA 6:28.0 RACE
2 Chris Bertram 51 Old Windsor GBR 6:37.7 RACE
3 Dennis Hastings 53 USA 6:39.5 RACE
4 Roger Prowse 58 Isle of Wight GBR 6:43.3 RACE
5 Taisto Ylönen 50 Kellokoski Finland GBR 6:44.8 RACE
5 Peter ENGLISH 50 GBR 6:44.8 RACE
7 Bob Lisle 52 GBR 6:47.1 RACE
8 Alain Mangin 54 GBR 6:47.5 RACE
9 Aage Christiansen 52 Oslo N NOR 6:53.2 RACE
10 George Meredith 54 Gravesend Kent GBR 6:55.7 RACE

hjs · Post by **hjs** » December 19th, 2009, 7:52 am

hjs wrote:Ranger facts are not facts

I am (finally!) getting fully trained again.

[/quote]

You kopied and pasted this from 2004/2005/2006/2007 and 2008

ps There us one strange thing and I am a bit puzzeled that you don,t have noticed it yoursself. After 2003/04 you have had one relative good race. You did something then you don,t do now. Stupid that you forgot that.