The Two Types of Training

[aharmer]

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

Fine, so post that session. Post something. 1 on 1 off at 1:31, 35 doesn't mean shit if you're doing 2 of them, paddling for 5 minutes, doing 2 more, etc. Post a real workout and people will start buying into your claims instead of calling you a fraudulent liar.

If I'm reading the last couple pages correctly, there is absolutely zero reason you couldn't pull 1:38 for 2k at this point, correct? I mean absolutely, positively zero chance of you not being able to pull 1:38 for 2k if the workouts you claim to be doing are true. Doesn't matter if it's AT, UT, BS or any other combination of initials, it doesn't seem possible for you not to be able to pull 6:32 or faster on Saturday. Will you agree with this?

[Citroen]

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

{snipped lots of other MUDO}

ranger

Funny, the way the rest of the forum population remembers that is that you 100% failed to submit any acceptable USIRT result, you were unceremoniously dropped from USIRT and then proceeded to throw your toys out of the pram about it.

We have a new subject for RangerLand, from the Henry Ford school, we now have RangerHistory (which, of course, is total bunk and bears absolutely no relation to any historical events or traditions in the real world).

[rjw]

My stroke is now 2.5 SPI stronger.

For 100m.

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

Coming up.

ranger

You are a piece of work Rich. You haven't yet done these yet you lay claim to them.

[macroth]

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.

Tut-tut, rangerboy, you're losing your focus again. How does this fit into your sharpening? I thought your weight was no longer a problem?

[mikvan52]

Citroen:

'Fly and diet' .. or should we say Fly - diet - and dehydrate has failed repeatedly...

Funny how 100 million meter man cannot post even one lwt 500 with IND_V verification in... how many years????

"unprecedented" !

MUDO* man strikes again.

I thought I would claim that I will think, but then I thought about it and thunk some more... and put it off until I considered doing some hard sharpening... like I usually do



* Meaningless Unsubstantiated Drivel Omitted

[ranger]

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.

Tut-tut, rangerboy, you're losing your focus again. How does this fit into your sharpening? I thought your weight was no longer a problem?

As I mentioned, I don't cross-train exclusively to control weight, although that is always a concern (I have to be about 11% body fat to make weight, 18 lbs. of fat, 147 lbs. of non-fat body mass, and only 1% 60-year-old makes are 11% body fat).

I also cross-train for general fitness, relaxation, recovery, variety, etc., not to mention overall training volume.

Our contemporary ideas about what constitutes a lot of physical work are whacky.

I like about four hours a day, not 30min a day.

That makes me feel the best.

My tow-hour bike ride now is _very_ steady and easy.

I sweat an ocean, but it makes me feel great.

Ready for the next day, and with it, my next session on the erg.

ranger

[ranger]

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

Sure, eventually.

But right now, I am just going to do a lot of rowing at 32 spm @ 11 SPI, and 35 spm @ 13 SPI, together with two-hours at 25 mph on my bike.

The difficulty of the erg sessions can be varied by just varying distances covered, not rate and pace.

5K/6K @ 32 spm is an all-out trial.

4 x 2K @ 32 spm is a hard sharpening workout.

20 x 1K @ 32 spm is a Zatopek interval workout.

40 x 500m @ 32 spm is a challenging UT1 workout.

1' on, 1' off at 35 spm is a tough go.

250m, paddle 250m, @ 35 spm is easier.

4 x 500m at 35 spm is half way to heaven.

etc.

ranger

[johnlvs2run]

SPI has little do with rowing well.

On the contrary, in the end, it's the _only_ thing that matters.

It's like watching a train wreck in slow motion.

[ranger]

SPI has little do with rowing well.

On the contrary, in the end, it's the _only_ thing that matters.

It's like watching a train wreck in slow motion.

If believing that you need to row well in order to row your best, and acting on that belief, is a "train wreck," then the world is indeed topsy-turvy.

ranger

[ranger]

As Caviston stresses, the culmination of training for the 2K is 8 x 500 (3:30 rest).

The training that you do at other training bands is just preparation to do well with this culminating phase of Level 1 2K training.

So, if I can now do 8 x 500m, 1:31 @ 35 spm (13 SPI, rowing well), my training at the other training bands over the last seven years will have been perfect.

For me, 8 x 500m @ 1:31 (3:30 rest) predicts a 1:34/6:16 2K.

NB:

Historically, no 60s lightweight has ever done much better than 1:38 on 8 x 500m (3:30 rest).



There's that seven seconds per 500m again!

ranger

[snowleopard]

Historically, no 60s lightweight has ever done much better than 1:38 on 8 x 500m (3:30 rest).

N.B.

Historically, no 60s lwt has avoided 8 x 500m (or any other predictive workout) for seven years.



There's that seven years again.

[Nosmo]

SPI has little do with rowing well.

On the contrary, in the end, it's the _only_ thing that matters.

It's like watching a train wreck in slow motion.

If believing that you need to row well in order to row your best, and acting on that belief, is a "train wreck," then the world is indeed topsy-turvy.

ranger

Making blanket statements and ignoring everything else is a train wreck. Reducing rowing to one essential element is idiotic. There are many many things that go into rowing well.
13 SPI is good if you are tall enough, can row at a high stroke rate at that power, have a high VO2, know how to pace one self, have the fortitude not to handle down in most of one's races, have decent technique, etc, etc, etc.
Bob S. didn't row anywhere near 13 spi in his two erg races this year, yet he knocked about 41 seconds off both the heavy weight and light weight records. Guess he doesn't row well. (unlike someone who has made many attempts yet is still not yet ready) Stephensen didn't either when setting his WR.

But I'm sure you will say, you weren't tallking about that and everything else is assumed. Sorry it is not. This weekend go out at a sub 6:30 pace and show us what it really is like to row well. I'm sure we will see several hundred meters of "rowing well" before you blow up.

[Nosmo]

Historically, no 60s lightweight has ever done much better than 1:38 on 8 x 500m (3:30 rest).

N.B.

Historically, no 60s lwt has avoided 8 x 500m (or any other predictive workout) for seven years.



There's that seven years again.

You don't know this at all. You only know that he has not admitted doing any predictive workouts.

HRH should take a page from Bob S. who did break the world records by about 45 second. Bob S. predictive workouts were world records (done at altitude now less), yet he only claimed he had a good chance of doing them--he never was so cocky that he claimed they were guaranteed. That is what a true champion does.

[ranger]

Bob S. didn't row anywhere near 13 spi in his two erg races this year, yet he knocked about 45 seconds off both the heavy weight and light weight records.

Beyond the 70s, all considerations are moot.

In no time at all, these records will be _drastically_ revised.

I think it is safe to say that from 40-69 years old, competition and competence is high already, and will remain high, and therefore standards in these age brackets will be comparable to younger, Open and Masters age categories.

Not so with the WRs beyond 70.

So your argument here is just a worthless dodge.

Cite something about the central age brackets and erging, and you'll have my ear.

Wander elsewhere, and...no.

What you say have no weight.

You are just engaging in empty rhetoric.

ranger

[johnlvs2run]

If believing that you need to row well in order to row your best, and acting on that belief, is a "train wreck," then the world is indeed topsy-turvy.

Your belief that spi-abotaging yourself is rowing well is the train wreck.