6:28 2K

[ranger]

What part of 'increasing your training volume to marathon proportions while trying to get ready for racing a 7-minute piece is insane' is so hard to grasp?

You CANNOT put in that kind of work and lose weight at the rates you claim without depleting your glycogen stores. That will affect your ability to perform. Try too hard to sharpen on depleted glycogen and you will trigger overtraining syndrome that could take a year or more to banish fully.

If you hope to race well this season you need to be doing quality NOW, not quantity. Driving yourself down to UNDER 160 lbs (post-workout, dehydrated weight, you're not fooling anyone) so you can make weight and then eat/rehydrate before a race is a seriously flawed strategy. It will blow up in your face like it's done every other time you've tried it over the past 7 years.

No, my inability to race well in recent years has just been a result of my lack of preparation.

Until this year, since 2003, I have just been doing foundational rowing at low rates.

You can't row a quality 2K without hard distance rowing and sharpening.

There is nothing wrong with cross-training while preparing to race.

Xeno cross-trained for three hours a day on his bike while preparing for his Olympic Gold race OTW in his 1x.

My cross-training now is similar to his.

Makes you feel great.

ranger

[ranger]

Driving yourself down to UNDER 160 lbs (post-workout, dehydrated weight, you're not fooling anyone) so you can make weight and then eat/rehydrate before a race is a seriously flawed strategy.

Yea, the weights I have been citing are post-workout weights.

What the hell.

I think I can now get to 155 lbs., if I want.

This weekend, I only need to get to 165 lbs., though.

By then, I think I might be walking around at 165 lbs.

I won't need to do anything to make weight.

By March 6th, six weeks from now, I think I might be walking around at 155 lbs.

For me, that's right around 8% body fat, like Mike VB.

As Mike has been demonstrating, that's a good elite OTW racing weight.

So, when I take to this water this spring in my 1x, I'll be quite a bit faster.

ranger

[Byron Drachman]

Well, I suppose we'll have to wait and see, but it seems to me that I am getting set up for six straight WR rows.
Don't think that has ever been done before.
ranger

Don't you remember? You did eight straight WR rows last year. Well, they were virtual rows, but that is all that is required for this thread:

January 2, 2009:
I will be at weight for all of these races.
2Ks this winter racing season:
at home (Jan 17)
Indianapolis (Jan 24)
Cincinnati (Feb 1)
St. Louis (Feb 7)
New York (Feb 14)
Boston (Feb 22)
Chicago (Feb 27)
St. Catharines (March 8 )
I expect that they will all be WR rows.

Rowing history in the making.
Has anyone ever done eight straight WR rows within the space of two months, starting from 10 seconds under the existing WR?

[mikvan52]

While sipping coffee this morning, I see posts from ranger time-stamped at 1, 2, 3, 4, & 5 am. Must mean he's going through his regular paces: Nothing new though:

The regular stuff about body fat.
Falsehoods about some bizarre relationship between his training zones and paces (unsubstantiated as usual)

I looked at the entry list for the Indianapolis race this coming Saturday. There are between 70 & 80 entrants in the entire indoor regatta.

Rich: Say hi to the World Record holder, Paul Randall, for us!
(Paul is in his 90's and will be racing in Rich's broad age-group division: all men over 50)

Rich: To avoid your having to ask me about my training here, I'm going to take off the block in my C2.uk training blog. Please don't post anything hostile or negative (What's your term? Nay-saying comments?) there or I'll resume the block.

You will see that I follow NavigationHazard's well-proven advise: Quality before big events ~~~~> not ever increasing volume and quantity.
Yesterday was my longest 80% HRR max workout = 4x15'/3'r rating 20 : small beans compared to the hours and hours of super-max training you claim to do...wedged in between your forum posts, ever hour on the hour.

I have two weeks of sharpening left and then a week of rest w/sharpening before I go for the hammer.



photo brought to you by your three pals: Rocket Roy, mikvan52, & The Viking

[ranger]

Quality before big events ~~~~> not ever increasing volume and quantity

Nothing incompatible between these two (quality and quantity), even for age-group rowers, as Caviston has shown.

Your 6:45 has no resemblance to Mike's 6:18.

ranger

[mikvan52]

Quality before big events ~~~~> not ever increasing volume and quantity

Nothing incompatible between these two (quality and quantity), even for age-group rowers, as Caviston has shown.

Your 6:45 has no resemblance to Mike's 6:18.

ranger

Great OTW-type post, Rich (as in: you are floating away off-topic)

But that's what everyone enjoys about you : your ability to go off at a tangent, like your sweat flying off your erg...

No: Neither of us resemble what any WR-holding 40 year-old erg athlete can do (Caviston)

We resemble Roy Brook or Brian Bailey

Did you know Caviston is 50 years old now? Perhaps he'll go after Paul Siebach's 50-54 lwt WR... That would be something!

[ranger]

photo brought to you by your three pals: Rocket Roy, mikvan52, & The Viking

Nice picture on the podium.

I have a similar one from 2003, but with row of 6:30 rather than 6:45.

I didn't row very well back in 2003.

But I have put in 70 million meters since then in order to overcome those technical limitations.

As a result, I am quite a bit better than now than I was in 2003.

About three seconds per 500m over 2K, I think.

See you in Boston.

Should be fun.

ranger

[ranger]

No: Neither of us resemble what any WR-holding 40 year-old erg athlete can do (Caviston)

We resemble Roy Brook or Brian Bailey

Speak for yourself.

I am now pulling right at 40-year-old Caviston's targets.

ranger

[mikvan52]

No: Neither of us resemble what any WR-holding 40 year-old erg athlete can do (Caviston)

We resemble Roy Brook or Brian Bailey

I am now pulling right at 40-year-old Caviston's targets.

... and, naturally, you'll post evidence of this!

What was your answer again to what I detailed at length yesterday?

You said you do 3x15'/3'r at 1:43/500m pace and 27 spm at 80% HRR

I bet you $1,000,000.00 that you cannot.

How did you respond? I missed it.

[ranger]

and, naturally, you'll post evidence of this

Yes, although the first evidence might be a FM, 1:48 @ 25 spm.

ranger

[ranger]

It takes a period of six weeks or so to bring out fully the racing potential in a training base.

You need to max out your HR and bring up your anaerobic capacities.

In general, you get a bit better at most races, too, if you do them several times.

The potential in a base is pretty evident, though, even when it is not brought out explicitly.

It is there in your technique, HRs, stroking power, endurance, top-end speed, cross-training, general health and well-being, and so forth, every stroke, every day, as you train.

Of course, if all you do is sharpen and rest in your training, you have no base to bring out when you sharpen to race, and so what I am talking about here seems like nothing at all, because for you, it is just that: nothing at all.

My racing will improve about three seconds per 500m, across the board, from sharpening.

Because I am still working on distance rowing, over the next six weeks, further improvement in my racing might come from there, too.

ranger

[mikvan52]

and, naturally, you'll post evidence of this

Yes, although the first evidence might be a.....

I'll resume this exchange when you do

"although.. might" doesn't do anything for me any longer

See you in Boston... No need for me to comment on your 6:4x.x 2k this coming weekend, nor any other 6:4x.x you do for the rest of the erg season.

As you say: "been there, done that"

{click}

[ranger]

No need for me to comment on your 6:4x.x 2k

Yes, as I said, at this point, 4 x 2K, 1:40 @ 30 spm (11.7 SPI, 10MPS) would be a great thing to work at in my training.

AT

What do you do for 4 x 2K on the erg?

ranger

[mikvan52]

No need for me to comment on your 6:4x.x 2k

Yes, as I said, at this point, 4 x 2K, 1:40 @ 30 spm (11.7 SPI, 10MPS) would be a great thing to work at in my training.

AT

What do you do for 4 x 2K on the erg?

ranger

I'll resume this exchange when you do (any one of your impossible claims: 6:28 2k etc)


{click}

[milkman21]

Forgive me for being curt, but ...