6:28 2K

ranger · Post by **ranger** » January 27th, 2010, 5:14 am

As in 2006, when I finally got around to rowing well, I am now pulling 12 SPI in my faster rowing, 1:34 @ 35 spm.

The difference this year is that (1) I am at weight, (2) I have six months of distance rowing behind me, (3) I have four years more experience with my technique, including full springs, summers, and falls OTW, (4) my training volume is _huge_ so I am entirely protected from staleness and difficulty recovering, (6) I am no longer slowing myself down at all with foundational rowing, and (7) I now have seven weeks of sharpening and six consecutive races ahead of me with no distractions to work with higher rates and heart rates, bring my anaerobic capacities fully up to speed, and reach my peak.

I don't know, folks.

I think I am going to do 1:34 @ 35 spm for 2K by the first week in March.

I can do distance rowing and sharpening every day, in addition to my cross-training.

I'll just try to rate 32 spm in Indianapolis.

That's 1:37.

33 spm in Cincinnati.

34 spm at WIRC.

Then it is on to 35 spm and my target--1:34/6:16--in my remaining three races in Columbus, Chicago, and Detroit.

It's just a matter of time now.

My training has been perfect.

ranger

hjs · Post by **hjs** » January 27th, 2010, 5:26 am

ranger wrote:As in 2006, when I finally got around to rowing well, I am now pulling 12 SPI in my faster rowing, 1:34 @ 35 spm.

The difference this year is that (1) I am at weight, (2) I have six months of distance rowing behind me, (3) I have four years more experience with my technique, including full springs, summers, and falls OTW, (4) my training volume is _huge_ so I am entirely protected from staleness and difficulty recovering, (6) I am no longer slowing myself down at all with foundational rowing, and (7) I now have seven weeks of sharpening and six consecutive races ahead of me with no distractions to work with higher rates and heart rates, bring my anaerobic capacities fully up to speed, and reach my peak.

I don't know, folks.

My training has been perfect.

ranger

So here we have it, no more excuses, everything has been perfect, only the sharpening has to be done, although you said started that alos months ago, but he yiy can,t rush those thing

So that 6.28 is a lock.

Man you make a fool of yourself again this weekend. You won,t row, you chicken out again.

ranger · Post by **ranger** » January 27th, 2010, 5:28 am

Mike VB likes to pull right around 34 spm for 2K, too, so it will indeed be interesting to see us at WIRC 2010, synchronized, right together, up and down the slide, with Mike pulling at 10 SPI and 1:41 while I am pulling at 12 SPI and 1:35.

Three weeks from now, I think Mike and I will weigh in at WIRC 2010 at exactly the same weight and body composition, so the difference in our rowing will only be a difference in talent for the sport, fitness from training, skill in rowing, and as always in a 2K, guts.

ranger

ranger · Post by **ranger** » January 27th, 2010, 5:30 am

hjs wrote:everything has been perfect, only the sharpening has to be done

Yep.

All systems go.

ranger

ranger · Post by **ranger** » January 27th, 2010, 5:51 am

No one my age and weight has ever pulled 1:40 for 2K, or anything over 10 SPI.

ranger

ranger · Post by **ranger** » January 27th, 2010, 6:00 am

On the erg, I have three WR rows, lowering the WR by a second per 500m, and even so, as a novice, rowing badly.

On the erg, Mike VB has never come anywhere near a WR, missing it by two seconds per 500m.

If all goes well, this time, as a much more experienced and skillful rower, I have a chance of lowering the WR again, this time by as much as six and a half seconds per 500m.

If I do, those who train like Mike and Roy will be 28 seconds away from WR pace.

There's that seven seconds per 500m again!

ranger

NavigationHazard · Post by **NavigationHazard** » January 27th, 2010, 6:24 am

ranger wrote:No one my age and weight has ever pulled 1:40 for 2K, or anything over 10 SPI.

Nonsense. The 60-year-old MLW Brian Bailey would be right at 10 spi over 2k for the 2008 BIRC if detailed stroke-rate data were available.
Even working with the rounded-off 500m averages he finished at 9.94 spi. And here's the 65+ MLW Seppo Peltola from the same BIRC:

http://concept2.co.uk/birc/result_analy ... c_id=14106

6:55.3, average stroke rating (from 500m averages) 29 = 10.78 spi.

I'm 100% confident more examples could be found if the data were available and I bothered to look. Which you clearly didn't before making yet another in your long litany of unsubstantiated (and eventually proven false) assertions of your own singular greatness.

EDIT: forgot to add. Since you're so cocksure of what you're going to do at WIRC, why don't you register for it. Mike has. You haven't.

ranger · Post by **ranger** » January 27th, 2010, 6:39 am

In recent times, at least, no male 50s age-group WR has been bested by much more than the one second per 500m that I lowered the 50s lwt WR back in 2003, and certainly not by someone one year away from moving up to a new age-group category.

In the 50s ranks, each five-year cohort works with a spread in times of 10 seconds or so.

Lowering a male 50s age-group WR by over five seconds per 500m, and by as much as seven seconds per 500m past age and weight standards, would be...

amazingly, ridiculously, gob-smackingly,

UNPRECEDENTED

ranger

ranger · Post by **ranger** » January 27th, 2010, 6:50 am

When Paul Hendershott was 59 and ready to move up to the 60s age-group, he was a second per 500m or so off of the 55s hwt WR, four seconds or so off of the 50s hwt WR, and six seconds per 500m or so off of the 40s hwt WR.

ranger

ranger · Post by **ranger** » January 27th, 2010, 8:14 am

Mike--

As all athletes know--both casual and elite--the less you do in training, the more you have to rest to recover from the little bit you accomplish.

There is a computer command for this kind of training:

MOVE TO TRASH

ranger

ranger · Post by **ranger** » January 27th, 2010, 8:20 am

NavigationHazard wrote:
ranger wrote:No one my age and weight has ever pulled 1:40 for 2K, or anything over 10 SPI.
Nonsense. The 60-year-old MLW Brian Bailey would be right at 10 spi over 2k for the 2008 BIRC if detailed stroke-rate data were available.
Even working with the rounded-off 500m averages he finished at 9.94 spi. And here's the 65+ MLW Seppo Peltola from the same BIRC:

http://concept2.co.uk/birc/result_analy ... c_id=14106

6:55.3, average stroke rating (from 500m averages) 29 = 10.78 spi.

I'm 100% confident more examples could be found if the data were available and I bothered to look. Which you clearly didn't before making yet another in your long litany of unsubstantiated (and eventually proven false) assertions of your own singular greatness.

EDIT: forgot to add. Since you're so cocksure of what you're going to do at WIRC, why don't you register for it. Mike has. You haven't.

Oh, sure.

Anyone can do a 2K at 12 SPI if they lower the rate to 16 spm.

I mean at normal rates.

A fully trained lightweight pulling under 30 spm for 2K is not even playing the game.

Stephansen pulls 43 spm.

When fully trained, all of the best 50s lwts pull a 2K at right around the same rate, give or take a bit: 35 spm.

Me, Rocket, Graham Watt, Dennis Hastings, Paul Seibach, Mike Caviston, Mike VB, etc.

ranger

snowleopard · Post by **snowleopard** » January 27th, 2010, 8:40 am

ranger wrote:When fully trained, all of the best 50s lwts pull a 2K at right around the same rate, give or take a bit: 35 spm.

No 50s lwt has ever been fully trained, except you. You are the only 50s lwt that knows how to train properly for a 2K (and it seems you are the only 50s lwt who knows how to win the HoTC -- which is odd).

Your training has been perfect. You must therefore be fully trained.

NO EXCUSES

bloomp · Post by **bloomp** » January 27th, 2010, 9:25 am

Notice how he just dodges any question that could undermine his 'authority'.

E.g. the proof that he is scared to race at Crash-B's and hasn't registered. The proof is in the pudding.

NavigationHazard · Post by **NavigationHazard** » January 27th, 2010, 9:31 am

ranger wrote: (snip) When fully trained, all of the best 50s lwts pull a 2K at right around the same rate, give or take a bit: 35 spm.

Me, Rocket, Graham Watt, Dennis Hastings, Paul Seibach, Mike Caviston, Mike VB, etc.

ranger

What you wrote, as opposed to whatever you think you might have written, was:

ranger wrote:No one my age and weight has ever pulled 1:40 for 2K, or anything over 10 SPI.

This typically sweeping assertion simply is not so, as the examples I provided prove. Neither have you yourself pulled 1:40 for 2k at your current age and weight.

As for "all of the best 50s LWs" allegedly rowing -- when "fully trained [sic]" -- 2ks at around 35 spm, that's not true either. Joan Van Blom averaged exactly 30 spm in winning the WLW 55-59 at last year's Crash-Bs. And she's the best women's 50s LW ever to have sat on an erg. If you prefer males, Bernhard Kohler rowed 6:40.1 behind Siebach to win silver in the MLW 50-54 at 33 spm. That's 10.5 spi, by the way. Etc. etc. etc.

Moreover, if you ever actually looked at other people's stroke data you'd realize that stroke-rate averages can be deceiving. Most people rate faster in the first and last 500s of a competition 2k than they do in the middle. Mike Van Buren, for example, rated 33 in the middle 1k of last year's Crash-Bs. He did it at 9.9 spi.

Finally, you might want to rethink your list of the 'best' 50s LWs. Caviston is still in his late 40s. And you left off Steven Geary, among others.

mikvan52 · Post by **mikvan52** » January 27th, 2010, 10:10 am

ranger wrote:
Lowering a male 50s age-group WR by over five seconds per 500m, and by as much as seven seconds per 500m past age and weight standards, would be...

http://www.c2forum.com/viewtopic.php?p=125619#125619

FWIW: Isn't ranger nearly 60? Shouldn't we expect nearly a 5% drop in peak performance from him over 10 years? Oh, pardon me, "It's ranger".... call it 3% then