6:28 2K

[ranger]

his achievment last year was to have the fastest time in his class

Last year, I pulled 6:41 without any hard distance rowing (24-32 spm) or sharpening (34-44 spm), just on the basis of low rate, foundational training (16-22 spm).

No one prepares for a 2K by training at 20 spm.

I usually get a dozen seconds each over 2K from hard distance rowing and sharpening.

So, the 6:41 I pulled last year (given that I was training, not preparing to race) is the equivalent of 6:17, fully trained.

My rowing over the next five weeks will demonstrate this.

This year, I have been doing distance rowing for the last six months.

I will be doing hard distance rowing and sharpening for the next five weeks.

I no longer do any low rate foundational training at all.

I never have to do it again.

Foundational training is just for those who don't know how to row.

I now row well (for a lightweight, 13 SPI).

ranger

[ranger]

Mike VB rows 60min, 1:51 @ 27 spm (9.5 SPI, 10 MPS).

Both the rate and the stroking power are just massive accommodations to an aerobic capacity devastated by age.

Mike can certainly row 1:40 @ 30 spm (11.7 SPI, 10 MPS)--easily.

But his heart can't take it for more than about 1K, because his maxHR is 163 bpm.

Heck, my heart couldn't take it, either, if my maxHR were 163 bpm.

I pull 1:40 @ 30 spm at my anaerobic threshold, 172 bpm.

My maxHR is 190 bpm.

For Mike, 1:40 is TR.

For me, 1:40 is top-end UT1.

Our performances differ by two training bands, 10 seconds per 500m.

AN
TR----------
AT
UT1--------
UT2

ranger

[Rocket Roy]

ranger I thought you had retired. So why are you on here still spouting your fantasy figures?

[cah]

Hi everybody, I am a total newbie and nobody in rowing, admitted. I find the tread interesting. The various approaches to training are discussed in other disciplines to, cycling and triathlon for instance. Also, Ranger did actually achieve some fine results, also in 2009, though not near what he predicts this year, . Also, I like his retorics and prosestyle when provoced.
Regarding Henrik and Eskild, the results of this weekends danish championships were as follows:

Race 508 - Gents Open Letweight 2000m
Plac. Navn (Klub) 500m 1000m 1500m 2000m
1 Roklubben Furesø
Henrik Stephansen
1:30.1 (1:30.1 - T45) 3:00.3 (1:30.2 - T41) 4:32.1 (1:31.8 - T41) 6:05.4
(1:33.3 - T42)

Løb 114 - Herre Vet. 30+ Letvægt (30-39år) 2000m
Plac. Navn (Klub) 500m 1000m 1500m 2000m
1 Danske Studenters Roklub 3
Eskild Ebbesen
1:34.1 (1:34.1 - T39) 3:09.9 (1:35.8 - T37) 4:45.7 (1:35.8 - T38) 6:19.4
(1:33.7 - T41)

Excuse my poor english,

kind regards

Claus the Dane

46, 173 cm., 73 kilos, 45 rows behind me: 5000/19.47.8, 10.000/42.19, 60´/13.858meters

[ranger]

1:34.1 (1:34.1 - T39) 3:09.9 (1:35.8 - T37) 4:45.7 (1:35.8 - T38) 6:19.4

There's my 1:34 target for the first 500m, but I certainly won't need 39 spm to do it.

I'll do it at 34 spm.

Then I'll hold it for the last 1500m, too.

Looks like Eskild no longer can.

Age does that to you.

How can you expect a 35-year-old to be spry enough to row a quality 2K?

2Ks are hard to do.



35-year-olds are washed up, over the hiill.

Rowing is a sport for the young.

ranger

[Byron Drachman]

Before the end of the indoor rowing season, I am going to pull 18K for 60min.
That predicts a 6:00 2K.
I now row like Eskild.
I usually get a dozen seconds each over 2K from hard distance rowing and sharpening.
So, the 6:41 I pulled last year (given that I was training, not preparing to race) is the equivalent of 6:17, fully trained.
My rowing over the next five weeks will demonstrate this.
This year, I have been doing distance rowing for the last six months.
I will be doing hard distance rowing and sharpening for the next five weeks.
I no longer do any low rate foundational training at all.
I never have to do it again.
Foundational training is just for those who don't know how to row.
I now row well

Happy Ground Hog Day to everyone!!!

http://en.wikipedia.org/wiki/Groundhog_Day_%28film%29

[ranger]

My weight is stably below 165 lbs. now.

Stood on the scales at 160 lbs. this morning.

I am losing about two pounds a week.

The three hours of biking a day is enormously effective as cross-traininig.

It burns about half again as many calories a day as I used to burn when I stepped to lose weight.

Two pounds a week for five more weeks?

That means that I will be 10 lbs. lighter yet when I row in Detroit on March 7th.

ranger

[mikvan52]

I feel that facts are facts.
Hence my response:

Mike VB rows 60min, 1:51 @ 27 spm (9.5 SPI, 10 MPS).

ranger has access to my blog and then misrepresents the truth. I do not know why. I have pointed out this VERY SAME error to him before.

so: Yet another
edit for truth:

RANKING RESULTS 2009 (from Concept 2)
May 2008
Michael van Beuren
55
Hartland
VT
USA
16138
IND_V


From my log:

at SJC gym w/Eric P. for a witness
164.9 lbs / 108 drag factor

5' warm up: 1257 m, low rate

1:00:00.0 --- 16,138m --- 1:51.5 --- 25 spm

• 10' --- 2695 --- 1:51.3 --- 25
• 20' --- 2703 --- 1:50.9 --- 25
• 30' --- 2692 --- 1:51.4 --- 24
• 40' --- 2682 --- 1:51.8 --- 25
• 50' --- 2674 --- 1:52.1 --- 25
• 60' --- 2689 --- 1:51.5 --- 26

(no cool down)

Comment: ("Only" 10.1 spi )
I think that this is a personal best

After 40' of this workout : it felt mostly like a grind to continue ....more than helping form or strength building.

You're pathetic Rich. Please don't bother to talk about me again unless you get the facts straight. Just leave me out of your fantasies and I won't correct your other misrepresentations anymore. I don't want to post in this thread. Your scholarship is non existent, my current opinion is that you are intentionally libelous. - check things before spouting. In other words: Be a decent human being.

[ranger]

Sorry.

I thought you did 1:51 for 60min.

You only did 1:51.5?

I stand corrected.

ranger

[ranger]

25 spm

Ah.

Sorry.

I thought you had the rate up to 27 spm.

Seems not.

As I have mentioned, that's your major problem.

You can't get the rate up.

The best lightweights, such as Eskild, rate 30-32 spm for 60min, not 25 spm.

I rated 30-32 spm for 60min back in 2003, and I am now up to that rate again.

ranger

[mikvan52]

25 spm

Sorry.

apology accepted.

no further comment on what you call "my" problems.. I stand on my record. I anticipate it will change with time.

Hope we become more and more friendly in time and with (posted) times.

http://www.youtube.com/watch?v=yhZ1ryaNsrw

[ranger]

1:34.1 (1:34.1 - T39) 3:09.9 (1:35.8 - T37) 4:45.7 (1:35.8 - T38) 6:19.4
(1:33.7 - T41)

Gosh.

I guess this raises the stakes on my goals--more than a bit.

If I pull 6:16 this year, I outrow Eskild by 3.4 seconds--right now.

Hmm.

Interesting situation.

Eskild's times are now falling off by about two seconds a year.

How old is he now?

36?

37?

Ah.

37.

ranger

[ranger]

Hope we become more and more friendly in time and with (posted) times.

No reason to hate someone if they don't train by the clock (but like everyone else, they race by the clock).

It's just a different training strategy.

What's wrong with having a different training strategy, especially if it is better?



You can't beat some traditional best if you train traditionally.

You need to innovate in some way.

No?

So, you should hate someone in my position who trains traditionally.

Why?

They are throwing away their possibility of being better than some traditional best.

ranger

[ranger]

with (posted) times.

I posted my 2K times last year.

So did you.

I pulled 6:41.

You pulled 6:50.

You talk as though I didn't post a time.

That's ridiculous.

I also posted a 6:43 and a 6:48.

Both of those were also better than your 6:50.

You didn't post any other 2K times at all.

ranger

[ranger]

[removed]