The Two Types of Training

[ranger]

I really, really think you are on drugs as only a person of severe altered mental state could continue to perpetuate with what is clearly far, far, far from any reality as the rest of the world sees it.

I would admit that work on basic fitness, cross-training, foundational rowing, and technique are hard to evaluate realistically because of how far they are removed from racing, but--happily--I am no longer in that place at all.

I am doing distance rowing and sharpening.

I no longer do foundational rowing.

I am at weight; so cross-training is now dispensable.l

I now row well (13 SPI). I no longer have to work on technique and stroking power.

Heck, I have even done six months or so of distance rowing, slowly building the rate up to 10 MPS and 29 spm, 30 spm, or even 31 spm--1:43 @ 28 spm (11 SPI); 1:40 @ 30 spm (11.7 SPI), 1:37 @ 31 spm (12.4 SPI)-- so that the cadences are smooth and relaxed.

So the only thing remaining is the reality-testing.

The question becomes: with a light stroke at 10 MPS, say 1:43 @ 29 spm, how far can I go, when all is said and done and I am fully trained?

If I can only go 2K, that is the 55s lwt qualifying time for WIRC. That is, I am a medal contender at the world championships.

If I can go 5K, I tie my pb for the distance and, fully trained, I am capable of at least 1:38 for 2K, perhaps even 1:37, somewhere in the range of 10 seconds under the 55s lwt WR.

If I can go 10K, I am capable of 6:20 for 2K and therefore, fully trained, I now row like Eskild and am capable of breaking the 60s hwt WR and the 50s lwt WR (6:24), simultaneously, by a considerable margin.

If I can go for an hour, I am capable of 6:08 for 2K and am one of the best lightweight rowers in the world of any age. I should stop what I am doing, immediately; join the National Team; and move to Princeton, NJ. to train.

These correlations between UT1 rowing and 2K times (for the best lightweights, "double the d, add 3") are _very_ good.

If your rowing is balanced, a distance row is a very good 2K predictor.

So, it is getting to be time to test reality, no?

Wish me luck!

ranger

[ranger]

The question:

What you can do for 2K when you are fully trained?

is easily answered by this other question:

How far can you row for an hour in and around 10 MPS?

For instance, the answer for Rocket Roy and Mike VB is 16.15K/1:51.5.

At "double the d, add 3," that predicts a 6:50 2K--and given or take a bit, depending on the year and the race, that's just about what they do.

ranger

[ranger]

I think I might now have moved on from 1:43 @ 29 spm (11 SPI) as my point on the 10 MPS ladder to 1:40 @ 30 spm (11.7).

These days, my distance stroke really swings.

I am now just rowing along 1:40 @ 30 (11.7 SPI) with a very low, stable heart rate.

As I relax with this new rate and pace and prolong these distance rows, my heart will start to respond with its full capacity.

When it does, I think I'll row 1:40 @ 30 spm, steady state, right at my anaerobic threshold--top-end UT1.

When I am fully trained, I can row row an hour with my heart rate at my anaerobic threshold.

1:40 @ 30 spm is WR 2K pace for me.

There's that Head of the Charles stroke again!



ranger

P.S. 1:40 is UT1 for a 6:00 2K.

[ausrwr]

Well, as you couldn't even pull 'UT1' for 500 metres, it's all a moot point, isn't it.

[ranger]

So.

My distance rowing has simplified itself quite a bit.

The issue is just to row further and further, 1:40 @ 30 spm (11.7 SPI).

Back in 2003, I did this with 1:45 pace, getting to 9K, albeit rowing badly at 10 SPI (e.g., 1:45 @ 30 spm).

Now that I row well, the project is similar, but I will be working with 1:40 @ 30 spm (11.7 SPI), five seconds per 500m faster at the same rate.

ranger

[ranger]

Well, as you couldn't even pull 'UT1' for 500 metres, it's all a moot point, isn't it.

Training is a moot point?



To each his own, I guess.

On Sunday, I didn't do a UT1 training row.

I tried to race (racing is AN, not UT1), but wasn't really ready.

No matter.

I will be ready to race soon enough.

I just need to keep up my training, in its natural order and progression.

So far, so good.

ranger

[jamesg]

Must say I never have felt "ready to race"; it puts such fear into me. So all I did was a 500m test two days before, then use the French protocol, which says, if I remember right, 92, 89, 89 and 91% of 500m test speed for the 4 quarters. It always got me medals, if only because it avoids blowout. Today I'd probably use (in line with the negative split idea and for sheer laziness) 88-89-90- and then hope for the best.

I think you'd do best to forget records and use racing tactics, which basically means go slow; if it's in you, the record will come anyway. To go for both is to miss both. Nelson rules: sink one enemy at a time.

[hjs]

The question now is this.


Dares Ranger to go to Boston?

He has entered the open class and no doubt they will put him, on the front row, so everybody can see his great new fast earthshateting stroke

Although last weekend he used

MAX DRAG

ROWED 43 SECONDS above his first SOFT seasonstart goal

and almost 1 FULL MINUTE above his season goal



but no doubt will change this week

[johnlvs2run]

Rich's best rowing was in 2003. Whether he was stronger is not does not matter. He was faster.
Had he continued with the same style he might have clicked that 6:16 or close to it long ago,
but there is no chance of that now.

Entirely wrong, John.

There was no way for me to go faster in 2003.

I tried repeatedly, but just pulled the same.

I couldn't rate higher than 36 spm

That was the fastest you could do then, and you did it.

Which did not mean you were not able to row faster, by the same method, in the future.

You took it that way, but it did not mean that at all.

You had improved greatly from the previous year.

There was no reason to think you would not have another considerable improvement,
with time - just not all in the same moment - not everything happens in the moment.

and rowing badly, that came out to be only 1:37 spm (10.5 SPI).

You need to drop the spi crap. It was the best year that you've had.

My fitness was maximal.

The only way for me to improve was to learn to row more effectively and efficiently.

"I couldn't rate higher than 36 spm"

Maybe learning to do that was one way to become more effective and efficient, like Ebbesen, Luini, and Stephansen.

Or at least to become more effective and efficient at 36 spm.

Dropping your rate was most certainly not the answer - it sabotages you from improving.

I needed to learn to get more out of each stroke, but with less effort.

That is impossible.

As it turns out, I _wasn't_ any faster in 2003 than I was in 2006.

My last race in 2003, fully trained, was 6:32.

In 2006, I pulled 6:29.7 (without even preparing for it).

You rowed a WR 6:28 in 2003. What was your slowest time in 2006?

The difference.

By 2006, I was pulling 12 SPI, rather than 10.5 SPI.

I am now pulling 12.5 SPI.

You're getting farther away from 2003. Is 2003 a vanishing ship?

At the same rate, you get about a second over 2K from each .1 SPI.

ranger

See, Rich, you are sabotaging yourself.

Rowing 6:29 at 31 is harder than 6:28 at 36.

See, what you are doing, instead of going faster is dropping the rating.

Instead of going faster, you're raising the spi, and losing your energy.

Well stop doing that!

Forget the spi.

Raise the rating! Let it go where it wants to go.

Stop holding back.

Let yourself go, and see how fast you can row.

[hjs]

Rich's best rowing was in 2003. Whether he was stronger is not does not matter. He was faster.
Had he continued with the same style he might have clicked that 6:16 or close to it long ago,
but there is no chance of that now.

Entirely wrong, John.

There was no way for me to go faster in 2003.

I tried repeatedly, but just pulled the same.

I couldn't rate higher than 36 spm

That was the fastest you could do then, and you did it.

Which did not mean you were not able to row faster, by the same method, in the future.

You took it that way, but it did not mean that at all.

You had improved greatly from the previous year.

There was no reason to think you would not have another considerable improvement,
with time - just not all in the same moment - not everything happens in the moment.

and rowing badly, that came out to be only 1:37 spm (10.5 SPI).

You need to drop the spi crap. It was the best year that you've had.

My fitness was maximal.

The only way for me to improve was to learn to row more effectively and efficiently.

"I couldn't rate higher than 36 spm"

Maybe learning to do that was one way to become more effective and efficient, like Ebbesen, Luini, and Stephansen.

Or at least to become more effective and efficient at 36 spm.

Dropping your rate was most certainly not the answer - it sabotages you from improving.

I needed to learn to get more out of each stroke, but with less effort.

That is impossible.

As it turns out, I _wasn't_ any faster in 2003 than I was in 2006.

My last race in 2003, fully trained, was 6:32.

In 2006, I pulled 6:29.7 (without even preparing for it).

You rowed a WR 6:28 in 2003. What was your slowest time in 2006?

The difference.

By 2006, I was pulling 12 SPI, rather than 10.5 SPI.

I am now pulling 12.5 SPI.

You're getting farther away from 2003. Is 2003 a vanishing ship?

At the same rate, you get about a second over 2K from each .1 SPI.

ranger

See, Rich, you are sabotaging yourself.

Rowing 6:29 at 31 is harder than 6:28 at 36.

See, what you are doing, instead of going faster is dropping the rating.

Instead of going faster, you're raising the spi, and losing your energy.

Well stop doing that!

Forget the spi.

Raise the rating! Let it go where it wants to go.

Stop holding back.

Let yourself go, and see how fast you can row.

One of your best post John and you simply sum up the facts, rowing is not a power sport, and the nutty pro is relative not strong, his strength is and always will be his endurance.

The only thing missing is his age decline.
Going from 52 to 59 being fit and well trained at age 52 you simply can,t become better, he himseld said "my fitness was maximal" Even if his fitness now again is maximal, that would not be enough to get back to his 52 years old shape.

[NavigationHazard]

Rowing 6:29 at 31 is harder than 6:28 at 36.

On what basis do you make this claim? Rowing always invoves a tradeoff between grunt supplied on the drive and recovery time that's mainly a function of rating. There's never only one pace/rate solution to a target pace. Or as someone once wittily said, many roads lead to a Starbucks.

Moreover, if both 2ks are all out, then by definition they're equally hard. You can't do more than 100% effort.

[mikvan52]

May I be so bold?

I'd like to return to something ranger said in his account of his 7:11 performance last weekend.

item 1: got up in the middle of the night

item 2: "warmed up" on the erg

item 3: drank coffee

item 4: got in the car and drove for 4 hrs (+/-)

item 5: weighed in

I notice no mention of eating or drinking water.

Now read the following and see if you can draw your own conclusions:

(my bolds and coloring) (I did not embroider this with any of my own words)
(exerpt from)
http://www.healthfitness.com.au/article ... mance.html



DEHYDRATION- A major cause of decreased performance!
By Mark Kovacs, M.Ed, CSCS, USATF II (Sprints)
Editor of High Performance Training




Editor's Note: The importance of proper hydration levels for health and fitness performance cannot be overlooked. Improved hydration habits have been shown to be effective in aiding in weight loss, body fat loss, as well as in your ability to withstand high intensity of aerobic exercise and enhanced sporting performance. Learn proper hydration and track your body water loss.








What is dehydration?
Dehydration is the excessive loss of water from the body, as from illness or fluid deprivation. Any person who exercises on a regular basis is susceptible to the effects of even mild fluid loss. The value of the body's most important nutrient, water, cannot be underestimated.
Exercise produces body heat, and too much body heat reduces exercise capacity. As the core body temperature rises, blood flow to the skin increases, and the body attempts to cool itself by sweating. During intense exercise, the body temperature rises as high as 39 degrees Celsius (105 degrees Fahrenheit) and the muscle temperature can rise as high as 40 degrees Celsius (108 degrees Fahrenheit). These temperatures make exercise difficult because the body and muscles are competing for blood.
As the body temperature rises, oxygen becomes more of a commodity due to increased circulatory demands. Oxygen is needed to help with the cooling process, and reduces the amount of oxygen available for vital organs, which can lead to severe health risks as well as a drop in athletic performance.
When you start exercising, as much as two percent of the body water is lost. Although this amount is considered a "normal" range for humans, it is certainly not an optimum level for athletic performance. Below is a table that summarizes the effects of minimal fluid loss during exercise.








PHYSICAL SYMPTOMS AND EFFECTS OF DEHYDRATION






Body Water Lost Symptoms


1 % Few symptoms or signs of any thirst present; however, there is a marked reduction in VO2 max.
2% Beginning to feel thirsty; loss of endurance capacity and appetite.
3% Dry mouth; performance impaired.
4% Increased effort for exercise, impatience, apathy, vague discomfort, loss of appetite.
5% Difficulty concentrating, increased pulse and breathing, slowing of pace.
6-7% Further impairment of temperature regulation, higher pulse and breathing, flushed skin, sleepiness, tingling, stumbling, headache.
8-9% Dizziness, labored breathing, mental confusion, further weakness.
10% Muscle spasms, loss of balance, swelling of tongue.
11% Heat Exhaustion, delirium, stroke, difficulty swallowing; death can occur.


Caffeinated drinks should typically be avoided before and during exercise. Caffeinated products increase urine output, which raises the amount of fluid loss. This fluid loss is exactly what we are trying to avoid. Many people drink caffeinated drinks before exercise to obtain extra energy. A suggestion to those who need “the extra energy”— avoid the caffeine and take a vitamin B tablet instead. The vitamin B tablet will give the extra energy desired, without the increased fluid loss.
Another product to avoid, especially in relation to hydration, is alcohol. Alcohol, like caffeine, increases urine output, which increases fluid loss. Although most people will not consume alcohol just before exercising, it should be noted that a few drinks the night before a morning workout could have a large negative effect on hydration levels. If you’re planning on exercising the morning after consuming alcohol, drink plenty of fluids, including those necessary electrolytes.
Taking in the required electrolytes, as well as satisfactory levels of fluids, will determine your hydration level. It is vital to monitor the body and to continually take in fluids. By the time thirst sets in, the body has already lost at least two percent of its fluid, and dehydration occurs. At any chance possible before and during exercise consume fluids to avoid the harmful consequences of dehydration.
Mark Kovacs M.Ed, CSCS, USATF II (Sprints)
Editor of High Performance Training
healthfitness.com.au

[mikvan52]

Let me also say that I have witnessed all the stages listed above including the last. (11% +)
I was a race official for distance running events throughout the 70's and 80's and was present when people nearly died. ... and, in cases, the distanced raced was relatively short >>>> 5 miles(!)

Lesser percentages of dehydration produced "ugly" performances in many runners...

A (6:41- 7:11) 30 second range for a 2k erg "test" is indicative mostly of dehydration in my humble estimation ....

[NavigationHazard]

There's a medical reason FISA guidelines call for no more than 1 kg weight loss (typically water) in the 24 hrs before a weigh-in.

And 'I've never had problems dropping X weight instead' does not negate the general wisdom of the guideline. The plural of anecdote is not data.

[PaulH]

I was a little puzzled by ranger's need to warm up for a four hour drive. In most respects I can't begin to match his performances, but it's not unusual for me to drive for up to 6 hours with only a minimal stretching routine beforehand, and I'm sure I can maintain the same sort of pace that ranger does.