6:28 2K

[ranger]

premature abandonment of foundational and distance rowing

I didn't abandon foundational rowing.

I completed it.

I don't ever have to do it again.

I now row well.

I can now go right up the 10 MPS ladder to 1:34 @ 32 spm (13 SPI)--full slide--holding my technique steady and the ratio firm.

After foundational rowing comes distance/10 MPS rowing.

I have been doing distance rowing all falll.

Over the next month, I will do distance trials and then sharpen to race.

ranger

[ranger]

BTW, this is a very rough generalization, but for me, each step in the 10MPS from 26-32 spm requires about 10 Newtons more peak force.

1:55 @ 26 spm (70 Newtons, 8.8 SPI)
1:51 @ 27 spm (80 Newtons, 9.5 SPI)
1:47 @ 28 spm (90 Newtons, 10.2 SPI)
1:43 @ 29 spm (100 Newtons, 11 SPI)
1:40 @ 30 spm (110 Newtons, 11.7 SPI)
1:37 @ 31 spm (120 Newtons, 12.4 SPI)
1:34 @ 32 spm (130 Newtons, 13 SPI)

That's why foundational rowing is so important.

You need to develop enough peak force in your stroke in order to move up the 10 MPS ladder when you do distance rowing.

Back in 2003, I neglected my legs.

Because of this, I only pulled about 90 Newtons of peak force, even at full slide.

I now use my legs properly, so at full slide, I can now pull 130 Newtons of peak force.

If you only pull with 90 Newtons of peak force, your stroke tops out at 10.2 SPI and you start to trade rate for pace too early.

You don't row well.

[snowleopard]

If you only pull with 90 Newtons of peak force, your stroke tops out at 10.2 SPI and you start to trade rate for pace too early.

A comlete and incorrect fabrication. There is no relationship between peak force and SPI. Once again you totally ignore the are under curve (why don't you start calculating that?).

You're still jumping the catch I see.

[ranger]

Over the next two weeks, I want to go from 15% body fat to 10% body fat.

Each pound of fat I lose is .5%.

If I stay on a pretty strict diet (of vegetables, salads, legumes, etc.), in addition to my rowing, 100-mile bike rides every day should do this.

I burn about 800cal/hour on my bike.

At 20 mph, a 5-hour bike ride would burn 4000 calories.

ranger

[ranger]

At 10% body fat, I'll have 16 ounds of fat.

Wow.

If NavHaz had 16 pounds of fat, he'd have 250 lbs. of non-fat body mass.

That's a lot of brawn.

http://www.thefreedictionary.com/brawn

At 6% body fat, he'd be a real slice of meat.

Headcheese.

Cow-hooves.

Pigs feet.

Bloody Boar.

ranger

[ranger]

If you only pull with 90 Newtons of peak force, your stroke tops out at 10.2 SPI and you start to trade rate for pace too early.

A comlete and incorrect fabrication. There is no relationship between peak force and SPI. Once again you totally ignore the are under curve (why don't you start calculating that?).

You're still jumping the catch I see.

Sure, I am just talking about my practice, as illustrated in the force contours above.

If you row in some other way, the correlation doesn't necessarily hold.

I am "jumping the catch"?

Yes, I now have a pretty nice stroke.

Big push with my legs before I swing my back and pull.

ranger

[ranger]

Only 1% of 60-year-old males are 10% body fat (and most of those, I suspect couldn't row much at all; they don't have the necessary strength and muscle mass; they are just skinny runts and beanpoles).

ranger

[hjs]

As soon as possible.

Six weeks until WIRC, a month to my first race.

As I said, I will now do a lot of rowing at 36 spm, working this up to race pace 500s, 1:34 @ 36 spm.

I can do 20 race pace 500s (paddle a 500m in between).

HR should return to about 120 bpm between intervals.

ranger

So, you're going to start sharpening sessions prior to completing distance training?.

No.

But I am going to work up some race pace 500s as I am doing distance trials.

This is just a little øverlapping/transitioning/hinging as I go from pre-sharpening to sharpening.

I do 8 x 500 (3:30 rest) at 2K - 3, not at 2K.

I should be able to do 20 x 500m at 2K.

So there is still some substantial distance in this sort of fartlek workout.

20K in all.

ranger

So here another one of his lies

Doing 500m at race pace is not sharpening, if he takes 6.28 as his "current" 2k pace hahahahahaha. That would be 1.37. But he real 2k pace will at best 1.44, so his no sharpening pace will be 7 seconds below his 2k pace, no wonder we will never ever see a done work out.

This is what he has done every year after 2003 and every year he failed 100%, but he did sharpen every year.

[Steve G]

Rich
How much do you weigh now pre workout, you have avoided this question many times now. Having to diet when you do hours of exercise a day means you have been scoffing too many pies again
Have you actually done any trials pre diet to indicate how much you will fade in a weakened state.
Train as a LW, race as a LW!

Steve
59 64kgs

[ranger]

If you only pull with 90 Newtons of peak force, your stroke tops out at 10.2 SPI and you start to trade rate for pace too early.

A comlete and incorrect fabrication. There is no relationship between peak force and SPI. Once again you totally ignore the are under curve (why don't you start calculating that?).

You're still jumping the catch I see.

In my stroke, I suspect my average force is usualloy about 60% of my peak force, higher at lower rates and paces.

You think that my average force should be closer to 100% of my peak force?

Fine.

Then show us how it is done.

Give us digipics of a similar sequence of force curves, 10 MPS @ 26-32 spm, where average force is 100% of peak force.

If you are a heavyweight, continue the series to 35 spm (1:26 pace).

ranger

[ranger]

Rich
How much do you weigh now pre workout, you have avoided this question many times now. Having to diet when you do hours of exercise a day means you have been scoffing too many pies again
Have you actually done any trials pre diet to indicate how much you will fade in a weakened state.
Train as a LW, race as a LW!

Steve
59 64kgs

I will be 160 lbs. in two weeks.

Doesn't matter what I am now.

ranger

[ranger]

As it turns out, a CD is right around an hour.

So my bike rides will be 5 x CD.

First CD-hour is done (right at 21.5 MPH).

On to the second hour.

I should be done about 10 a.m. my time.

I have already rowed.

ranger

[ranger]

It took me seven years to learn to row.

Why so long?

I did it...

well, Johnny will tell you:

http://www.youtube.com/watch?v=t1-zzJnKtDg



ranger

[hjs]

Rich
How much do you weigh now pre workout, you have avoided this question many times now. Having to diet when you do hours of exercise a day means you have been scoffing too many pies again
Have you actually done any trials pre diet to indicate how much you will fade in a weakened state.
Train as a LW, race as a LW!

Steve
59 64kgs

I will be 160 lbs. in two weeks.

Doesn't matter what I am now.

ranger

Weight again totaly out off control, not a glimps of one done work out, man this will be great again I was thinking you could start sub 7 this season but the wheels are falling off rapidly, again a big 7 plus season start seems logic. Or the simple DNS , just do that

[ranger]

My weight is vastly better than last year.

Last year, I didn't get to 160 lbs. until the Wedesday before WIRC.

This year, I will be there over a month before WIRC.

Last year, I did not distance rowing.

This year, I have done distance rowing all fall.

Last year, I did no sharpening.

This year, I will sharpen all January and February.

Last year, I just did foundational rowing.

This year, I completed my foundational rowing in the summer.

I never have to do it again.

I now row well.

ranger