The Two Types of Training

[hjs]

What do you mean, "except for me"?

I broke the 50s lwt WR at WIRC 2003.

Then I bettered the record six months later in a USIRT trial.

Then I bettered the record again two months after than at BIRC 2003.

To my knowledge, no male WR-holder, 40-70, has ever gotten any better.

If I now row 6:16, I will have gotten 14 seconds better even though I am eight years older.

The normal decline over those eight years is about a dozen seconds over 2K.

So, the swing in times, due to my t raining, will be in the range of a half a minute over 2K.

Unprecedented stuff.

ranger

utter nonsense


You lifetime 2k pb is your FIRST RACE EVER !!!!!!!

[NavigationHazard]

wrote:

Besides me, no male WR-holder, 40-70, has _ever_ gotten better--at all.

Really? At the 1995 Crash-Bs, the great Paul Hendershott (52) took 10 seconds off his own 50+ MHW record. And John Doyle broke his own 50+ MLW record but finished 2nd to a new WR set by the dieted-down Jean-Paul Tardieu.

That was over 2500m, with heats. In 1996 they switched to 2k; perforce the year's best times were new WRs.

At the 1997 Crash-Bs, Paul Hendershott took 4 seconds off his year-old WR in the 50+ HWs.

If you want to talk non-2k results there are probably a lot more examples. To name one, I took 4 1/2 seconds off what had once been my 50+ MHW 1k record.

I am talking about 2K WRs.

They are really the only records in the sport.

I didn't know that Paul had done this, although I might have suspected so.

Happy to grant that.

So, it hasn't been done for the last 13 years, really over the entire stretch of the explosion of interest in indoor rowing?

Happy to limit my claim to that, too.

Posted Jan 10 on the since-locked thread.

[ranger]

If I get a 2K this weekend, 1:38 @ 32 spm, it will just be an AT 2K, HR 175 bpm.

I haven't done any hard sharpening yet, pushing my HR to max.

1:38 is AT for a 6:16 2K.

I usually get a dozen seconds over 2K from hard sharpening.

ranger

[ranger]

Your lifetime 2k pb is your FIRST RACE EVER

Yep.

So far.

But that's what I have worked for eight years to overcome.

So let's see what might happen if I train for a couple of months on 500s and 1Ks, 1:31 @ 35 spm, pulling 13 SPI.

I could hint at what might happen, but you would have to be a bonehead not to imagine.

Back in 2003, I pulled 10.5 SPI.

My stroke is now 2.5 SPI stronger.

I now know how to row.

My fitness is about the same.

So what is the value of knowling how to row?

My guess is about four seconds per 500m, across the board.

ranger

[snowleopard]

My stroke is now 2.5 SPI stronger.

For 100m.

[ranger]

Performance is the final product of a training program, not a catalogue of the skills, abilities, and capacities, produced, one by one, over time, by a training program, which make the performance, the final product, possible.

In training, a focus on performance is misplaced--entirely.

If you focus your training on performance, you just get worse.

ranger

P.S. If you only pull 10 SPI and therefore need to rate 46 spm to do 1:31, you are never going to do 8 x 500m at 1:31.

[ranger]

My stroke is now 2.5 SPI stronger.

For 100m.

No, for 8 x 500m @ 1:31.

Coming up.

ranger

[lancs]

If I get a 2K this weekend, 1:38 @ 32 spm, it will just be an AT 2K, HR 175 bpm.

When you fail again this weekend in this so called 'AT' row (whatever that means in RangerLand) will you reconsider that you are in fact talking rubbish? After all, if you can't even hold 2k for an 'AT' pace, it's unlikely to actually be 'AT' pace, no?

It seems yet another indoor season has slipped by with no headway made on the lwt 6:40 mark. At your age, I'm guessing your 2k will slip another second or two to 6:44 or so next year which will of course still be mighty impressive. I'm presuming that your personality disorder means that when you are 65 and pulling 6:50's you'll still be talking about rowing a 6:16 'soon'?

[hjs]

Your lifetime 2k pb is your FIRST RACE EVER

Yep.

So far.

But that's what I have worked for eight years to overcome.


ranger

Pffffffffffff almost unbelieveble you actually admit a fact.

And yes you have worked for it but you have never been honoust about the real results. The only thing we see is your racing, that racing is all over the place.
In 2006 you did row 6.29.x although not as a lightweight.

After that last year and this year a 6.41 among lot's of races between 6.50 and 7.30. No matter how you look at it, those are nowhere near your old times let alone your "goals"

[mikvan52]

MvB Weekday Update:

I'm in Florida ~ the boats are rigged ~ can't wait to get OTW...

Reading "ol' reliable" ranger drivel.. ove a cup of coffee

Still can't seem to get your numbers right Rich, can you.

your contention "1:30 is the 60s lwt WR for 500m. " is wrong... I believe one or two have gone under 1:30 if you bother to look it up...

Funny you can't match that at 59

But of course you can do 8 x 500m at 1:31.

Bye for now!

I missed reading the post where you congratulated me on my 1:30.2 (lwt 500m)

Buddy, can you spare 60-70 strokes ?

Oh, I forgot about your exhausting weight cutting routine which takes several days for you to accomplish

[ranger]

If I do my distance rowing at 1:40 @ 32 spm and my sprinting at 1:31 @ 35 spm, I come very close to Paul Smith's ideal of maintaining a constant ratio, although I am trading a little rate for pace relative to 10 MPS.

This is, what, 9.5 MPS?

Nonetheless, the advantage of this kind of regimen is _enormous_.

No more wild swings in rates.

The range of rates is _very_ narrow, 32 spm at the least, 35 spm at the most.

This is wonderfully stabilizing.

All strokes are _snappy_ ,in their quickness, just about the same.

When I sprint, I just pull a bit harder (about 2 SPI, raising the stroking power from 11 SPI to 13 SPI) and raise the rate a bit (3 spm, from 32 spm to 35 spm).

If I can, I will just keep this regimen for the next year or so, until WIRC 2011.

In addition to this rowing, I also like to do a nice 2-hour ride on my bike, now at 25 mph, as a standard cross-training regime.

All of this is now in place and functioning beautifully.

Doing these things, I stay at weight (or below) and feel great.

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

Just great training--high quantity, high quality.

Same old, same old.

Day after day.

ranger

[Byron Drachman]

I'll try the 500s tomorrow.

[ranger]

When you fail again

With this sort of training, failure is impossible.

I just need to keep doing it.

Success is inevitable.

I don't care what happens this Saturday, or any other Saturday.

I just care about continuing my quality training.

If I do, performances will take care of themselves--all in good time.

Your focus on failure/success in performance in entirely misplaced.

My best performance this year is already better by two seconds per 500m than those who worry about performances, and without even preparing for it.

In the end, my performances will be in the range of 30 seconds better, if I just stick to my training and let performances take care of themselves.

Time schedules are irrelevant.

The body adapts to work on its own schedule.

It dictates the rate of change, not you.

ranger

[ranger]

I'll try the 500s tomorrow.

I did a lot of 1' on, 1' off, 1:31 @ 35 spm instead.

Why?

I was astonished that it was happening and didn't want to lose the opportunity to get in the habit.

ranger

[DUThomas]

I'll try to post 8 x 500m @ 1:35, 4 x 1K @ 1:38, and 4 x 2K @ 1:42 this week.

This week, I'll post 8 x 500m @ 1:34, 4 x 1K @ 1:37, and 4 x 2K @ 1:41.

No, for 8 x 500m @ 1:31.

Coming up.

ranger

Wait, let me guess, you'll also do 4 x 1K @ 1:34, and 4 x 2K @ 1:38!