6:28 2K

[ranger]

Why doesn't Mike VB get on a bike or stepper every afternoon and step/ride at a 145 bpm HR for two or three hours, sometimes as long as five hours, like I do?

Puzzling to me why he avoids this, if he is serious about rowing.

A little easy cross-training every day helps recovery and elevates your fitness.

And once you get used to it, it is really no effort at all.

The benefit is enormous.

It makes it so that you can work hard every day in your rowing sessions, without having to waste days with rest.

ranger

[snowleopard]

Why doesn't Mike VB get on a bike or stepper every afternoon and step/ride at a 145 bpm HR for two or three hours, sometimes as long as five hours, like I do?

Because he doesn't eat as much as you.

[Steve G]

How did the 16K + in the hour go today? Did you forget your screenshot of your scales again?
Too many posts today for you, same old waffle.
Steve

[ranger]

My weight is perfect.

My training is coming along beautifully.

Stroke feels great.

Relaxation is maximal.

Light and easy.

I will be doing a lot of 1:45 @ 28 spm (10.8 SPI) for a week or so (in additon to 2-3 hours of cross-training).

2Ks, 5Ks, 10Ks.

Then 60min.

Then HM.

I am sure that Henry is delighted to hear this.



ranger

[ranger]

I filled out my resitration for Chicago and the Record Challenge today.

If I can beat Rocket Roy's WR, I can win another $1000 this winter indoor rowing season.

Together with the $2000 from Henry, that makes $3000.

Hey, that's a good leg up on a new 1x.

I think I am ready for an upgrade.

http://www.youtube.com/watch?v=vD2J1lrd2oc

ranger

[Rocket Roy]

I filled out my resitration for Chicago and the Record Challenge today.

If I can beat Rocket Roy's WR, I can win another $1000 this winter indoor rowing season.




ranger

Now that is telling.

With him looking to do a 6.16 he should be saying WHEN, not if............[/u]

[ranger]

I filled out my resitration for Chicago and the Record Challenge today.

If I can beat Rocket Roy's WR, I can win another $1000 this winter indoor rowing season.




ranger

Now that is telling.

With him looking to do a 6.16 he should be saying WHEN, not if............[/u]

When is already set, Roy.

Multiple dates.

Indianapolis, 1/31
Cincinnati, 2/7
Boston. 2/14
Chicago, 2/28

I will also try to pick up a regatta on the weekend of the 21st of Feb., if I can.

Your "when" this year is "not."

So, get your popcorn and hot dogs.

Watch that mustard!

It's nasty.

Don't drip it on your tie!

Stretch out on the couch and watch the show.

Will you write us a review, as it appears to spectators like you from the stands?

I look forward to your typing, given that this is the only thing you will have to offer this year.



ranger

[NavigationHazard]

Over the next few weeks, I will break Krum's 50s hwt WR for 60min, perhaps by as much as 500m (2 seconds per 500m), rowing as a 59-year-old lightweight.

No laughing matter, especially for someone such as you who does no such training at all, avoiding your weaknesses like a scared-i-cat.

Avoiding weaknesses is a widespread modern disease.

In the news of the day, Tiger Woods is out latest illustration.

This is how the world ends.

Not with a bang but a wimper.

(snip)

In this sport, truth will out, sooner than later.

ranger

Well, there were the roughly 160 OTW sessions of 10K or more continuous rowing r24 or greater in the last nine months, over and above anything else OTW and/or on the erg. If you did any serious rowing outside of your bathtub, i.e. with a coach and/or in a boat with others, you might gain some inkling of that means physiologically.

As for what modern diseases you might have, you really don't want to open that can of worms.

And as for misquoting Thomas Stearns Eliot,

You are the hollow man
You are the stuffed man
Rowing to nowhere
Bobble-hat filled with straw. Alas!
Your dried postings, when
You hector all others
Are vapid and meaningless
As wind in dry grass
Or rats' feet over broken glass
In your dank cellar

Stroke without form, shade without colour,
Paralysed force, gesture without motion;

Those who have rowed
With direct strokes, to death's other Kingdom
Remember you--if at all--not as lost
Kindred soul, but only
As a hollow man
A stuffed man....

Here you go round the sprackley back
Sprackley back sprackley back
Here you go round the trapezoid curve
At five o'clock in the morning....

This is the way your race ends
This is the way your race ends
This is the way your race ends
Not with a bang, but with a wimpout.

[eliotsmith]

In this sport, truth will out, sooner than later.

A slip, monsieur?

The sport of telling lies? Truth is already out for you. Out of hand, out of mind, out, out, out.

But it still haunts you doesn't it?

Out, damned spot!

[snowleopard]

Vapid and meaningless
As rats' feet over broken glass

My that's good

[ranger]

Why doesn't Mike VB get on a bike or stepper every afternoon and step/ride at a 145 bpm HR for two or three hours, sometimes as long as five hours, like I do?

Because he doesn't eat as much as you.

Well, no reason to do it cross-training, then.

Mike also doesn't _row_ 30K with a HR of 145 bpm to keep his fitness up.

And now, it seems, it is too late.

In college, Mike had a maxHR of 230 bpm.

Now, his maxHR is 163 bpm.

That's a _massive_ loss of aerobic capacity, something approaching 10% a decade, after 30.

If you don't use it, you lose it.

It is known that, if you stay active, you can lose a little as 5% of your aerobic capacity per decade after 30.

That is what I have done, it seems.

My maxHR is 190 bpm.

ranger

[ranger]

Truth is already out for you.

Indeed it is.

Without any instruction, just coaching myself and working hard for a couple of years, not even knowing how to row, I was four seconds under the 50s lwt WR (6:31.6) in my first race.

Then, with some work on technique, I was under the 50s lwt WR five more times over the next few years.

6:27.5, 6:28, 6:28.5, 6:29, 6:29.7, 6:30

Now, I am ready to go again, with a promise of much more substantial gains, about a dozen more seconds over 2K, I think.

A harbinger of this was the 6:29.7 I pulled at Baltimore in 2006, just on the basis of foundational training, without any distance rowing or sharpening.

In this sport, perserverence, commitment, and character will out.

The erg is a truth machine.

ranger

[mikvan52]

So Rich:

To concatenate a passel of your claims:

You claim:
Some one who does something like:

45:00.0 - 11430 - 1:58.1 - 19 – (70% HR reserve)

Fits the profile of some one who would also do:

something like this:

1:50 @ 25 spm
1:48 @ 26 spm
1:46 @ 27 spm
1:44 @ 28 spm
1:42 @ 29 spm
1:40 @ 30 spm

(snip)
(but) the question (is):

How high can (so and so) get the rate when he rows for an hour?

& you add that having the highest HR will help in his regard.

We’ve gone around and around on this before:
I say: High HR is not, by itself indicative, of power output over time. Stroke volume is one of many other things that figure into the equation ! (You say otherwise and cannot support your claim(s) with any serious study on this matter)
In my (other’s too) claim I’ve cited references over and over to which you have never replied in substance.
(goggle “Fritz Hagerman” on this subject)

Also:
Am I the only one who has noticed that the best peak performances are weighted toward what type of athlete one is?
Look at people’s signatures on this and the UK forum.
Comparisons show that if someone “beats” another at 500m, he will not necessarily beat them at an hour.
This covers people who have erged for a long time.

Example:
In the 50-59 lwt age group: Look at Greg Trahar… he a distance guy… very fast there. At 2k? … not such a clear choice as the best.

Indoor rowers had best realize that performances across the range of C2 chosen distances will not precisely predict each other.

another caveat while focusing on erg scores:
Beware comparison of erg score to performance OTW:
A boat needs to “run” on the water based on the rower’s form. An erg’s (pseudo)-run is uniform and treats a wider varieties of form the same way.
Also: It is easier to get a boat to run at lower stroke rates.

To wit:
A few years ago I would lose OTW even though my erg scores are virtually indentical to the ones I have this year.
Now I win on the water (in our small age group) against people of all weights at 1k-10k.

To wit:
Novice sweep boats I've coached often go faster at lower rates. The same athletes always go faster if they raise the rate when they are on the erg.
(See the inconsistency?)

So: Wouldn’t it be wise for someone like me (OTW + OTErg) to set priorities?
Kris Korzenowski (and others) have said that erg training must be supervised or else some very impressive ergers new to OTW rowing will become “boat-stoppers”. This phenomenon is well known.

(I've tried to illustrate that there’s several things going on that are more important than hard and fast equivalence tables.)

Lastly (for now ☺) there’s the HTFU principle.

This includes the unquantifiable “something” that gets an individual to the finish line faster because he/she really goes for it. Some racers are "psycho-pups" some merely "get in touch with their inner marshmallow".

Some people are good time trialers, some are better racers, some are equally good at both.
And, after all, it’s not all about the racing.
It’s great that some like to be supportive and encouraging of others while speaking the truth or at least something which is plausible.

Since this thread is about a 6:28 for you in the future, I wish you the best in getting there.

I hope you will illustrate in detail what steps you have taken on a frequent basis. So far (by you actions) you've confirmed that you have no intention of providing such.
Personally, I am not interested in vague allusions to RWB workouts, unsubstantiated claims about your HR zones, or "if/thens" which forever remain hypothetical.

Lastly I do hope to see you give it your best shot: Do your training; sharpen; perform; say "this is the best I could do"...... IOW: Give yourself a deadline of your own choice and don't change it lest Mother Nature becomes the arbiter in the matter. We do not become faster with age.

[chgoss]

Truth is already out for you.

Indeed it is.

Without any instruction, just coaching myself and working hard for a couple of years, not even knowing how to row, I was four seconds under the 50s lwt WR (6:31.6) in my first race.

Then, with some work on technique, I was under the 50s lwt WR five more times over the next few years.

6:27.5, 6:28, 6:28.5, 6:29, 6:29.7, 6:30

Now, I am ready to go again, with a promise of much more substantial gains, about a dozen more seconds over 2K, I think.

A harbinger of this was the 6:29.7 I pulled at Baltimore in 2006, just on the basis of foundational training, without any distance rowing or sharpening.

In this sport, perserverence, commitment, and character will out.

The erg is a truth machine.

ranger

Its like listening to Ken Lay lecture on the evils of corporate corruption..

[mikvan52]

... it is too late.

In college, Mike had a maxHR of 230 bpm.

Now, his maxHR is 163 bpm.

That's a _massive_ loss of aerobic capacity ...

This is a great example of ignorance.

HR does not have a 1 to 1 correspondence with aerobic capacity...

And no one but ranger has said that my maxHR was 230 bpm in college.

Hence, this whole line of reasoning is simply pointless.

Let me suggest that going to an exercise lab and testing for VO2 max would be the preferred measure of aerobic capacity. (cost $100 - $150)

(readers should note that the professor will not say if he's done this or if he will ever do this... I guess it's not part of "the profession" process.

and, Rich, I do not mean to discredit your livelyhood... I allude only to the first meaning of the verb "to profess", that is, to claim openly but often falsely that one has (a quality or a feeling).

As in> " The teacher professed that he had a VO2 max of 76 (standard units)."

Hey,
I've an idea:
Rich: Come to Burlington next summer and go to the UVM sports lab with me and we'll get our VO2 max checked together. Each of us will witness the others test and agree to share the results. What do you think?
We could even schedule it so you could test your OTW skills at a very friendly local event: The Black Fly regatta... It's very laid back ~ a down-home, off the wall head race with a cool picnic..

What do you say? It's held the end of June?