The Two Types of Training

ranger · Post by **ranger** » February 13th, 2010, 1:56 pm

John Rupp wrote:Even this morning you said you don't have the aerobic capacity (efficiency) to row at high ratings.

Sure, if I maintain my effectiveness.

If you don't maintain your effectiveness, sure, rating high is a cinch.

Hey.

I'll sit down right now and whip off a 500m at 55 spm.

Be back in a second.

I'll give you a screen shot.

ranger

johnlvs2run · Post by **johnlvs2run** » February 13th, 2010, 2:06 pm

John Rupp wrote:For lightweights, as tested, shown, proven by E-L-S, this is right around 8 meters per stroke.

ranger wrote:Sure, if you rate 42 spm but still pull 11.5 SPI while doing it.

I am talking about efficiency (fastest possible speed), not effectiveness (spi/highest energy output per stroke).

efficiency = 8 mps / lightweight = 250 strokes for a 2k

5:58.5 = 41.8 spm
Stephansen rates higher than this, i.e. less than 8 mps!

6:15 = 40 spm
6:24.6 = 39 spm
6:34.7 = 38 spm
6:45.4 = 37 spm
6:56.7 = 36 spm

johnlvs2run · Post by **johnlvs2run** » February 13th, 2010, 2:08 pm

ranger wrote:Hey.

I'll sit down right now and whip off a 500m at 55 spm.

Be back in a second.

I'll give you a screen shot.

ranger

Woo hoo!!!

Steve G · Post by **Steve G** » February 13th, 2010, 2:09 pm

ranger wrote:
John Rupp wrote:Even this morning you said you don't have the aerobic capacity (efficiency) to row at high ratings.
Sure, if I maintain my effectiveness.

If you don't maintain your effectiveness, sure, rating high is a cinch.

Hey.

I'll sit down right now and whip off a 500m at 55 spm.

Be back in a second.

I'll give you a screen shot.

ranger

We are still waiting for the 60 minute screenshot Rich.
What has changed in 7 days which gives you the impression you can now reel off 20 X 2K faster than last weeks 7.11?

ranger · Post by **ranger** » February 13th, 2010, 2:11 pm

Steve G · Post by **Steve G** » February 13th, 2010, 2:14 pm

What does that prove Rich?
If I rated 55 I would be faster than that, and I am a skinny twat

Steve
59 64 kgs

johnlvs2run · Post by **johnlvs2run** » February 13th, 2010, 2:18 pm

It proves that Rich needs to work on efficiency.

ranger · Post by **ranger** » February 13th, 2010, 2:18 pm

Steve G wrote:What does that prove Rich?

It doesn't _prove_ anything.

You can do it without breaking a sweat or even breathing hard.

Heck.

I might be able to do it _holding_ my breath.

It just illustrates what Mike VB is going to do in a few hours:

Abandon his technique (and everything else he knows about rowing well) in order to rate high but not get anything from it.

ranger

johnlvs2run · Post by **johnlvs2run** » February 13th, 2010, 2:19 pm

500 meters / 104 strokes = 4.8 meters per stroke

ranger · Post by **ranger** » February 13th, 2010, 2:22 pm

John Rupp wrote:It proves that Rich needs to work on efficiency.

For 2K, I'll prefer something closer to 9 MPS, John.

1:34 @ 36 spm (11.7 SPI, 8.87 MPS)

ranger

johnlvs2run · Post by **johnlvs2run** » February 13th, 2010, 2:25 pm

Setting a Korg MA-30 right on 8 mps based on predetermined paces helps greatly with efficiency.

johnlvs2run · Post by **johnlvs2run** » February 13th, 2010, 2:28 pm

ranger wrote:For 2K, I'll prefer something closer to 9 MPS, John.

1:34 @ 36 spm (11.7 SPI, 8.87 MPS)

ranger

Well you could do that too; 9 would be much more efficient than 10 or 12 or 14.

If memory serves, you raced at 8.33 mps in 2003, which is easy to keep track of.

8.33 mps is 3 strokes every 25 meters, and 12 strokes per 100 meters.

9.1 mps is 11 strokes per 100, 9 18 27 36 45 54 64 73 82 91 100.

ranger · Post by **ranger** » February 13th, 2010, 2:31 pm

John Rupp wrote:
ranger wrote:For 2K, I'll prefer something closer to 9 MPS, John.

1:34 @ 36 spm (11.7 SPI, 8.87 MPS)

ranger
Well you could do that too; 9 would be much more efficient than 10 or 12 or 14.

If memory serves, you raced at 8.33 mps in 2003, which is easy to keep track of.

8.33 mps is 3 strokes every 25 meters, and 12 strokes per 100 meters.

It's 8.87, not 9.

ranger

ranger · Post by **ranger** » February 13th, 2010, 2:31 pm

RANKING RESULTS 2010
Indoor Rower | Individual and Race Results | 5000m | Men's | Lightweight | All Ages | Current 2010 Season

1 Chris Ulrich 19 Sylvania OH USA 17:02.9 IND
2 EStuart Bizzarri 42 Kirkcaldy GBR 17:03.2 IND
3 Gregory Cook 39 Bainbridge Island WA USA 17:14.2 C2Log
4 Sam Hayes 21 London GBR 17:18.9 IND
5 simon herbert 36 East Sussex GBR 17:29.9 IND
6 Greg Trahar 51 GBR 17:34.4 RACE
7 Nicolas Guzman 36 Mexico MEX 17:36.6 IND
8 Bill Schmidt 48 Jacksonville NC (Age Without Limits) USA 17:37.9 IND_V
9 TERJE GAUTVIK 48 MOLDE NOR 17:38.0 IND
10 Chris Webb 28 Sunderland GBR 17:39.6 IND

johnlvs2run · Post by **johnlvs2run** » February 13th, 2010, 2:33 pm

ranger wrote:It's 8.87, not 9.

ranger

Even better (more efficient).

Cheers