The Two Types of Training

[ranger]

Ah.

Five Open lightweights rowed under 6:19, none of them Americans.

ranger

[ranger]

Lets see what your results have been

My results have been great so far.

As I have reported, to show how I have developed my stroking power, I did 500r30 @ 1:30, 1Kr24 @ 1:38, etc.

The results of my distance rowing will emerge over the next couple of weeks.

I am just moving into AT rowing.

I will get some 4 x 2K workouts done this next week, and some race pace 500s.

Then I will be ready to sharpen hard for the last two weeks of the racing season.

I will do my last race March 7th in Detroit.

The final rankings for the year will show my achievement over 2K, when I am fully trained.

ranger

[ranger]

How many times did you stop in 2K at Cincinnati? EIGHT was it! - you might be physically strong for lightweight but you have zero mental strength.

Your racing just reflects where you are in your training.

I haven't even completed my UT1 work.

I am just moving into some AT work.

Once my HR is up to max, I'll pull right through a 2K.

In a 2k, your HR has to move smoothly through the training bands, right up to max, or you can't contiinue.

I suspect that my HR was trying to do steady state at 145 bpm at Cincinnati.



My maxHR is 190 bpm.

In a couple of weeks, after some good speed work, my heart will start responding appropriately, and my racing will be just fine.

These things have nothing to do with mental strength.

They just have to do with where you are in your training and therefore how ready you are to race.

Most people race all of their training, so they are ready to race all the time.

I don't do that.

Why?

It destroys your training.

ranger

[BrianStaff]

My results have been great so far.

Your ONLY result so far is 7:11

[BrianStaff]

I suspect that my HR was trying to do steady state at 145 bpm at Cincinnati.

Don't be so stupid...you must be an effing troll to write such nonsense

My maxHR is 190 bpm.

That's a lie...prove it! show us a screenshot.

[rjw]

I see that, at 37, Eskild E. now rows 6:16.

That seems to be his standard score.

If I can do 6:16, I will be rowing as well as Eskild.

Interesting situation.

In a few days, I will be 60.

ranger

Rich - you do have confidence even if it is misplaced. Pick a realistic time and go for it. 6:16 for you is simply unrealistic for you as you have done nothing in your recent training that would indicate it as being remotely possible.

Also, I think that you mean in about a year that you will be 60, not in a few days.

[walterchaos]

Now that's a novel idea, pulling one's own weight.

Perhaps not but it is an important difference between OTW and on the erg.

a taller rower has to pull him/herself further up the slide.

Not necessarily.
Michael Phelps is almost a foot taller than me, his wingspan is a foot wider than mine, but his inseam is less.
Most top rowers have similar builds to Phelps. Rich is 3 inches taller than me, but his inseam is almost 2 inches less.

Sure, ok. I meant that heavyweights generally have further to come back up the slide than lightweights- thus spend more energy doing it each stroke.

This means that a heavy or tall rower is penalized somewhat on the erg but that it only starts to matter over longer distances.

If pulling one's own weight is a penalty, then it's a legitimate one.
Carrying one's own weight is required in almost all athletic activities, running, cross country skiing, mountain climbing, rowing on the water etc.

Yes, perfectly legitimate. I am not complaining about this. I do not see it as an injustice. I was giving a reason why lightweights get closer to heavyweight erg times as distance increases (bloomp's observation, I think).

[ausrwr]

Lets see what your results have been

My results have been great so far.

As I have reported, to show how I have developed my stroking power, I did 500r30 @ 1:30, 1Kr24 @ 1:38, etc.

You are a lying, obnoxious scumbag. For God's sake. You didn't even turn up at CRASH-Bs. You raced your last race at 50-some seconds outside your 'potential'.

Instead of bad-mouthing each and every person you can think of, perhaps take a look in the mirror at the horror that gazes back at you and PERFORM.

Not five years ago. Now that you're 'much better'.

If you had any grace, you'd retire from posting and spouting your shit until you did something to justify your posturing and insanity. Screenshots? Nah. 'Do it tomorrow'. No way. 'So much better'.

Prove it. If you're going to spend your life belting away on the keyboard, do something to justify it. You are a virus. Nothing less. You have no purpose in life other than self-sustenance. You contribute nothing.

[nycbone]

Jeez... Couldn't you just offer congratulations instead of making it all about you? Pathetic.

Congrats to Mike indeed.

So, Mike got within a dozen seconds of his 2K prediction and was about five seconds off of his pb.

He predicted 6:37.7 and got 6:49.7.

His 4.7 second decline from two years ago is standard, give or take a bit, given his traditional training.

So.

If I pull 6:33 in one of my last three regattas, I get as close to my pb, and with a time that is almost 17 seconds faster overall.

If I pull 6:28 in one of my last three regattas, I get five seconds closer to my pb, by meeting it, and get as close to my lifetime ambition, 6:16, which I am far from being fully trained for, but am making good progress toward, as Mike got to his prediction for this year, and with a time that is almost 22 seconds faster than Mike's, overall.

If I pull 6:22 in one of these regattas, I get eleven seconds on Mike with respect to my pb and twice as close to my lifetime ambition as Mike did to his prediction for this year, with a time that is almost 28 seconds faster than Mike's, overall.

If I pull 6:16 in one of my last three regatta, I get 17 seconds on Mike with respect to my pb and a dozen seconds closer to my lifetime ambition, by meeting it, than Mike did to his prediction for this year, and with a time that is almost 34 seconds faster than Mike's, overall.

Game on.

It's nice to have some facts to consider.

The erg is a truth machine.

ranger

[NavigationHazard]

Gosh.

At 52, John's age now...
...

The erg is a truth machine.

ranger

Try again, hamsterbreath. I am 54 going on 55. Or maybe it's a few days short of 60. I forget.

As for being embarrassed, no I'm not. I showed up mostly to see and make friends, felt physically like total crap, rowed anyway, and still finished fifth at the world championships. You sat all alone at your keyboard in Ann Arbor and spat bile at the world.

[Steve G]

Rich
You are a pathetic human being, the folks in Boston today made the effort and performed. That's the major difference with you, always gonna do, your record this season is abyssmal, stop harping on about 2003 etc, that has gone, it is what you do now that counts!!
Well done to all today who did the deed.

Steve

[azuroff]

The gap between Mike's words and deeds this year was 12 seconds

I'm curious - how many seconds difference are there between 6:28 (your words) and 7:11 (your deeds)? I may not be a math whiz, but I suspect it's more than 12 seconds.

[ranger]

The gap between Mike's words and deeds this year was 12 seconds

I'm curious - how many seconds difference are there between 6:28 (your words) and 7:11 (your deeds)? I may not be a math whiz, but I suspect it's more than 12 seconds.

I wasn't training specifically for the B's.

The gap between my words and deeds, at least for this year, will be recorded permanently three weeks from now, after my last regatta on March 7th in Detroit.

I am racing in Cleveland this coming Sunday.

Then I am racing in Chicago the following Sunday.

The gap between my words and deeds, I hope, will also be registered in a whole new series of pbs at all of the distances.

These will also be done by March 7th.

I will now race my training.

Then I will have a new baseline to work with in the last year before I turn 60.

This next year, I will never have to row at a rate below about 27 spm, base pace.

I am done with foundational rowing.

ranger

[ranger]

For the last three weeks of this indoor season (and off into next season), I will race my training, putting it all on the clock, both longer continuous rows and shorter interval workouts.

For this work, I think I only need to keep the rate steady, adjusting how hard I pull to the limits of my aerobic capacity given the distance, the pace, how I feel that day, etc.

These rates range from 24-38 spm and give me all the opportunity I could want to set a whole new series of pbs, including pbs for the short interval workouts, if I pull hard.

If I feel as though I have less energy on some days, I can maintain the rate but just pull a little more lightly.

FM 24 spm
HM 25 spm
60min 26 spm
10K 27 spm
30min 28 spm
6K 29 spm
5K 30 spm
3K 31 spm
2K 32 spm
1.5K 33 spm
1K 34 spm
.75K 35 spm
.5K 36 spm
1min 37 spm
250m 38 spm

These rates, given my stroking power, should force my HR up to the maximum that I can tolerate for the distance/intervals rowed.

From 1K and down, at the end of the intervals, this HR, at least as I get into doing this kind of rowing for a couple of weeks, should be my maxHR.

I don't know for sure, I suppose, given that I haven't been clocking my workouts, but if I hold my technique together, my stroking power should stay in the range of 11-13 SPI, at the lower limit for the longer rows and at the higher limit for the shorter intervals.

The paces will just turn out to be what they turn out to be, from day to day, and from week to week.

And then for next year, from month to month, until I turn 60.

My standard session next year, then, done more than any others, will be a HM @ 25 spm.

This is what I will try to do more than any other OTW, too.

Then I can rotate through the other rates in any combination that I would like, given how I feel on a given day.

These are pretty much the same rates I used back in 2002-2003, but at a lower stroking power, because of my poor technique.

That problem is fixed.

For a lightweight of any age, I now row well (11-13 SPI).

I am at weight and eating normally.

I feel great.

No injuries, no sickness, no staleness, no discouragement.

High spirits and the desire to get it on, after such a long delay.

I am ready to sharpen.

For each workout, I will take a 5K warm up in order to groove into my technique, get my rate and heart rate up to speed, and get the sweat flowing.

ranger

[BrianStaff]

I am racing in Cleveland this coming Sunday.

That's really bold statement to make considering your past history.

Before you go, make sure there is nobody in your event that can beat you - we dont want you losing before you get there. If there is, maybe just make up some lame excuse about not going.

Then you have to get there...any snow recently?

Are going the night before or are going to drive 170+ miles through the night?

Hydrate the day before - you need water sloshing around the engine room

Eat a big breakfast - we don't want you running out of energy half way through your race.

Then you have to make weight...oops! on second thoughts, forget the water AND the breakfast

Then you have to have a plan - do you want some help with that, because you got it all wrong that last time you tried to do it. You did row 7:11 though, so maybe start with that number...1:47.7 pace is about right for the training you've been doing.

Check you drag factor...suggestion: even though you think you're a TEN, the little black marker thingie should maybe not point to it

Don't start out too fast - do you need "fly & die" to be explained to you?

Watch you heart rate during the race too - 145 is near the upper limit. I would not suggest going over that by very much.

Watch you SPM too - try not to go above 40 very often - it can tire you out moving the seat that fast

Above all, don't stop until you get to the end - that's when the top number indicates ZERO. Apparently you got confused the last time and stopped 8 times. That's not good for your overall time.

If at any time during the race, you find that you are not winning, I strongly suggest you just put the handle down, get off the erg and just go home - you are not mentally capable of handling the outcome. Anyway there's always another race and you'll be 60 next year too