The Two Types of Training

ranger · Post by **ranger** » February 23rd, 2010, 4:15 am

Sub-6:30 would be a nice result to get at this time, especially on just a solid AT effort, without much sharpening and with no distance trials.

Sub-6:30 would be the best 50s lwt 2K of the year, besting Paul Siebach's 6:31.

Siebach is the 50s lwt WR-holder.

6:31 was Jean-Paul Tardieu's 50s lwt WR when I broke it at WIRC 2003 by pulling 6:30.

Later that year, I lowered the record to 6:28.

Graham Watt lowered my record to 6:26.

The 50s lwt WR is now 6:25.

If I can pull a sub-6:30 2K this weekend, give or take a bit, I pretty much catch my former self of 10 years ago.

Then I will have the next 10 weeks of sharpening and distance trials to see how much better I have become from my years and years of foundational work on technique.

A sub-6:30 2K this weekend would be about 10 seconds under the 55s lwt WR, about 15 seconds under the 60s lwt WR, and about 20 seconds beyond the reach of anyone my age and weight now rowing.

ranger

ranger · Post by **ranger** » February 23rd, 2010, 4:52 am

In my next two regattas, at Chicago and Detroit, I think I will gain another 12-15 seconds over 2K.

Training is coming along _very_ well.

I am now racing regularly, and between races, training to race.

ranger

ranger · Post by **ranger** » February 23rd, 2010, 4:59 am

After a couple hundred pages of absurdly clownish nay-saying in response to my dedicated and legitimate efforts, rowing at the highest level, a sub-6:30 2K this weekend would bring this (extended) "6:28" thread to a close.

Mission accomplished.

Then, for the final 10 weeks of my indoor rowing season, I will start a new "6:16" thread.

The major focus of this thread will be on hard sharpening and distance trials against the clock.

ranger

snowleopard · Post by **snowleopard** » February 23rd, 2010, 5:10 am

ranger wrote:After a couple hundred pages of absurdly clownish nay-saying in response to my dedicated and legitimate efforts, rowing at the highest level, a sub-6:30 2K this weekend would bring this (extended) "6:28" thread to a close.

Mission accomplished.

Then, for the final 10 weeks of my indoor rowing season, I will start a new "6:16" thread.

See you here on Monday then.

hjs · Post by **hjs** » February 23rd, 2010, 5:23 am

snowleopard wrote:
ranger wrote:After a couple hundred pages of absurdly clownish nay-saying in response to my dedicated and legitimate efforts, rowing at the highest level, a sub-6:30 2K this weekend would bring this (extended) "6:28" thread to a close.

Mission accomplished.

Then, for the final 10 weeks of my indoor rowing season, I will start a new "6:16" thread.
See you here on Monday then.

Indeed what a clown, the only thing he finaly got right was his weight, so he could race without having to dehydrate himslef. He wasted 7 years bye not keeping his weight under control.

Dangy out of season:

"My weight is fine, it's never been better, I am a natural lightweight"

ranger · Post by **ranger** » February 23rd, 2010, 6:07 am

My standard cross-training routines on my bike over the next 10 weeks will be four CDs.

Length of the ride depends on the CDs.

But no matter what, the rides are about FM length: 2.5 hours, sometimes as long as 3 hours.

This does wonders for my weight.

My weight is the best it has ever been.

By the end of April, I think I will be 155 lbs. and 5% body fat.

147 lbs. of non-fat body mass.

8 lbs. of fat.

Weight was no problem at all in Cleveland.

In fact, I was drinking water continuously for the couple of hours before the weigh-in, just to make sure I stayed hydrated.

I weighed in at 165 lbs., on the button.

ranger

ranger · Post by **ranger** » February 23rd, 2010, 6:13 am

Facts are fun.

RANKING RESULTS 2010
Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Custom Age Range (59–70) | Current 2010 Season

You are number 1 of 138
View your Ranking

ERich Cureton 59 Ann Arbor MI USA 6:41.3 IND
1 gregory brock 62 santa cruz ca USA 7:03.9 IND
2 PRolf Meek 59 Oslo NOR 7:05.4 IND
3 Gerald Lawson 62 Winona MN USA 7:06.0 IND
4 Rick Bayko 62 Newburyport MA USA 7:12.5 RACE
5 Michael Brownjohn 61 Upminster Essex GBR 7:12.8 RACE
6 John Exley 62 Oxford City Athletic Club GBR 7:13.3 RACE
7 Conway 60 St. Pats TOW Club Co. Armagh IRL 7:13.8 IND_V
8 Gregory Reddan 63 AUS 7:15.7 RACE
9 Timothy Foley 61 Coopersburg PA USA 7:15.9 IND
10 Stephen Sepe 60 Katonah NY USA 7:16.2 IND

I'll cite these standings again Saturday afternoon, when I get back from Chicago--and then continuously, every week, until the end of April.

ranger

PaulH · Post by **PaulH** » February 23rd, 2010, 6:30 am

ranger wrote:My competition is not even racing anymore, perhaps not even training hard.

Very true - your competition already won the world championship, and has now switched to on the water rowing with the aim of winning HoCR (which is something of a similar if not higher standard). Or were you thinking of your competition who is concentrating on an entirely different sport?

Either way, you don't seem to be competing too well.

hjs · Post by **hjs** » February 23rd, 2010, 6:37 am

PaulH wrote:
ranger wrote:My competition is not even racing anymore, perhaps not even training hard.
Very true - your competition already won the world championship, and has now switched to on the water rowing with the aim of winning HoCR (which is something of a similar if not higher standard). Or were you thinking of your competition who is concentrating on an entirely different sport?

Either way, you don't seem to be competing too well.

It's the same as the current olympics, after this olympics the real atlethes start doing there races, it's not about the gold medals it's winning the local little pissing contest that counts.

snowleopard · Post by **snowleopard** » February 23rd, 2010, 7:02 am

ranger wrote:Facts are fun.

RANKING RESULTS 2010
Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Custom Age Range (59–70) | Current 2010 Season

Hey, Trollboy, why don't you add the women too, then you'll look really classy.

ranger · Post by **ranger** » February 23rd, 2010, 7:32 am

RANKING RESULTS 2010
Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Ages 50-59 | Current 2010 Season

You are number 3 of 200

1 Paul Siebach 51 Oakton VA USA 6:31.7 RACE
2 Brian O'Neill 50 Barton Athletic Club GBR 6:38.7 RACE
3 Rich Cureton 59 Ann Arbor MI USA 6:41.3 IND
4 Steven Geary 52 Bluff South Island NZL 6:42.1 RACE
5 AMMACHI 51 LE PERREUX S/M FRA 6:45.7 IND
6 Michael van Beuren 57 Hartland VT USA 6:47.6 IND_V
7 David Hosking 54 London GBR 6:47.8 IND
8 Paul Wenham 54 Holbeck GBR 6:51.4 RACE
9 David Hislop 53 Castle Kennedy GBR 6:52.0 RACE
10 Jonathan Rich 56 Winter Park FL USA 6:52.3 RACE
11 Greg Trahar 51 Eltham, London GBR 6:53.2 IND_V
12 Steve Schmitt 50 Falls Church VA USA 6:53.5 RACE
13 Ernie Parizeau 52 Wellesley MA USA 6:55.8 IND
14 William Nugent 51 melbourne AUS 6:56.2 RACE
15 Michael Van Der Linden 51 Mt Gambier SA AUS 6:59.1 IND_V
16 Eric Winterbottom 58 Bodytalk GBR 7:01.9 RACE
17 James Dickinson 52 One Life Racing GBR 7:02.6 RACE
18 Richard Montgomery 51 AUS 7:03.0 RACE
19 Bill Kostoff 53 Arlington VA USA 7:03.6 RACE
19 Peter Schuhn 50 Saarlouis GER 7:03.6 IND
21 Joe Paduda 51 Madison CT USA 7:04.5 IND
22 Peter Wheddon 52 Bristol GBR 7:05.3 IND
23 Rolf Meek 59 Oslo NOR 7:05.4 IND
24 Nobuya Kato 52 Matsudo JPN 7:07.0 IND
25 John Busk 56 Slangerup DEN 7:07.6 IND
26 David Bartholomew 52 Shiplake GBR 7:08.0 RACE
26 Greg Forbes 52 Las Vegas NV USA 7:08.0 IND_V
28 Pierre Rainville 53 Fort McMurray Alberta CAN 7:08.5 IND
29 David goldhawk 51 fife GBR 7:09.0 IND
30 Ross Logan 55 AUS 7:09.5 RACE
30 Peter Tullett 50 Billericay Free Spirit GBR 7:09.5 RACE
32 John Whittier-Ferguson 53 Ann Arbor MI USA 7:11.3 C2Log
33 Paul Ferguson 56 Melbourne VIC AUS 7:11.8 RACE
34 James Taylor 57 DeLand FL USA 7:12.7 C2Log
35 Bill Wakeley 50 Maple Valley WA USA 7:12.9 IND
36 Alan Busche 55 Oklahoma City OK USA 7:13.9 IND
37 Byron Walthall 57 Charlotte NC USA 7:14.3 IND
38 PBill Burke 52 Leominster MA USA 7:14.8 IND
39 PSteinar Fredheim 55 Sandnes NOR 7:15.0 IND
40 Jim Taylor 58 USA 7:15.3 RACE
41 Steve Kelly 50 Westerville OH USA 7:15.5 C2Log
42 Frank Muir 51 Devizes Wiltshire GBR 7:15.6 IND
43 Jerry Hannon 51 Manassas VA USA 7:16.2 RowPro
44 Glenn Rhook 54 Sydney NSW AUS 7:16.5 IND
45 Chris O'Connor 52 Farnham GBR 7:17.3 IND
45 Normand Ponton 53 North Vancouver BC CAN 7:17.3 IND
47 Pat Brown 52 Oakton VA USA 7:18.1 IND
48Richard Davie 51 Burntisland Scotland GBR 7:18.6 IND
49 Thomas Jung 53 Berlin GER 7:19.3 IND
50 Neil Little 58 Kendal GBR 7:20.7 RACE

Hey, where is Roy Brook in all of this?

I hope he's all right.

Has he had an early heart attack?

Or perhaps it's type 2 diabetes from over-eating.

He hasn't even rowed 7:20 this year?

Yikes.

Right when he needed to re-dedicate himself to getting better, he turned tail and ran from the field.

What can you expect?

Those Brits, they need more backbone.

Oh well.

Onward.

I have ten weeks of hard sharepening, racing, and distance trials on the docket for the next 10 weeks.

Rocket Roy's regimen is probably has 2 x five hours lounging on the beach in Naples, FL.

To each his own, I guess.

Could it be that the Rocket is afraid that he just can't measure up?

Hmm.

"We" wouldn't want to think _that_, would "we"?

ranger

ranger

snowleopard · Post by **snowleopard** » February 23rd, 2010, 7:52 am

Trollboy wrote:RANKING RESULTS 2010
Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Ages 50-59 | Current 2010 Season

hjs wrote:The ranking has not much to do with the real results, most country's don,t botter to rank there results and C2 doesn,t put the races in the rankings.
If the national Championships would be ranked you would have a totaly different picture.
Certainly in the open cat the rankings mean close to nothing.

ranger wrote:Hey, where is Roy Brook in all of this?

He's very well. Has switched sports but still holds your age group WR for erging. Since no one has the cajones to challenge it he might as well focus on other things.

chgoss · Post by **chgoss** » February 23rd, 2010, 9:15 am

ranger wrote: Hey, where is Roy Brook in all of this?

you were looking in the wrong place Rich, I found him here:

mikvan52 · Post by **mikvan52** » February 23rd, 2010, 9:16 am

TomR has posted some borderline porno here

But this is what really excites ranger:

All lightweight performances 50-59... screenshots from C2 rankings
{some are just workouts.. but I post them anyway as markers to see how I'm doing at the time}
The percentile rankings aren't too shabby if you take into account that 50-54 lights are included too...

Wonder what Rich has for all these distances.. Could help with his head racing predictions

Care to post what you have for the last 3 years Rich?

MvB 2010 (so far)

MvB 2009

MvB 2008

ranger · Post by **ranger** » February 23rd, 2010, 9:18 am

I'll post all of these by the end of April, Mike.

As I have indicated several times, I think they'll be consistently in and around seven seconds per 500m better than yours.

The 2K is the first order of business, though.

I will try to go sub-6:30 this weekend.

If I pull 6:28, I will be about five seconds per 500m beyond your best for 2K this season.

Then, with hard sharpening and distance trials, I will go on to try to get three seconds per 500m more off of that over the couple of months between now and the end of April.

Along the way, I will do sprint and distance trials for all of the events.

1:31 @ 38 spm comes along very nicely now.

That's my target between now and the end of April for 8 x500m (3:30 rest).

ranger