The Two Types of Training

[NavigationHazard]

In fact, there is some possibility, I think, that I might outrow Jon in a 2K by the end of April.

That's lame. As you might know, saying "some possibility" is essentially meaningless. Don't be a timid blowhard: express your chance of beating him as an exact percentage or as a range of percentages. Or go one better: challenge Jon to a race (on RowPro, in person, whatever).

I'm not going to hold my breath. In 2008 Ranger also was casting about for one last venue to try to produce something before the season ran out. I invited him to my club's PRRA St. Patrick's Day Erg Race in Nutley NJ, and offered to put him up at my apartment to save him money. He accepted. And then bailed at the last minute.

We ran this race at the venue:



Oddly enough, no one showed.

[leadville]

UT1 for me is 87% HRR. So, sure. That's about what I did pulling 6:41.4[.] 345 watts[.] 84% of 411 watts is 345 watts. 411 watts is right around 1:35 pace. So, in terms of watts, that 16% of a 2K on the erg that is anaerobic is worth about 20 seconds. That seems right to me. Of course, that's why no one does 2Ks, as I have been doing, without sharpening hard for them. And no one comes anyone near rowing WR pace for 2K, as I have been doing, without sharpening for it. ranger

1) Whatever your HR may have been for the row, you did not row a 6:41.4 2k using only aerobic energy pathways. All three energy pathways (aerobic, anaerobic alactic, and anaerobic lactic) will have contributed.

2) Your current anaerobic threshold (deflection point) is NOT going to be above 87% HRR. 87% of factual max HR maybe, although that's roughly what you'll find in trained international OTW rowers. 84-85% of factual max HR is more likely. Since you have not done a step test, did not measure your HR during your 6:41.4, and have no idea what your current max HR actually is -- hint: it's whatever you can push it to on an erg NOW, so maybe 178-80 bpm -- you don't really know.

Nav - best of luck with the educational campaign. Methinks you'll have as much success in your efforts as ranger will in his desire to beat your 2k result...

[leadville]

MUDO
So.

What is your height, weight, and 2K on the erg?

For this year, I can't find any ranked 2K times at all for you.

Why is that?

ranger

rangerboy - who cares what how tall I am, how much I weigh, and what my erg 2k is? this thread is about YOU and your futile, misguided attempts to achieve the unachievable while insulting any and everyone in the process.

as to your question "Why is that?"about your inability to find any of my 2k times,I can't say it better than whp4 did:

-snip-
Your ineptitude with technical matters would be a strong possibility. Or maybe you should stop trying to show off your flexibility -- the place where you have your head so firmly wedged is making it hard to see
-snip-

But I'll try - READ MY SIGNATURE LINE YOU DOLT.

Like many here, i'm much more interested in my results this summer than erg scores. ergs are a means to an end, they are not the end.

[TomR]

Okeedokee, boys and girls.

Lots of pages. Anything new?

[Nosmo]

Okeedokee, boys and girls.

Lots of pages. Anything new?

TSO has made him self look even sillier then normal. Other then that, no.
The soap opera continues.

[Nosmo]

OK Ranger, since you failed the last quiz, and don't seem to know the difference between speed and pace,
here is a question a friend asked someone during a job interview.

" how is a duck like a refrigerator? "

(BTW there are actually a lot of good answers to this question--have fun with it.)

[jliddil]

A third type of training

[Byron Drachman]

Jan 25, 2010: I am just beginning to sharpen.
Jan 27: 2010: I now have seven weeks of sharpening.
Feb 2, 2010: I have just begun my sharpening
March 8, 2010: I am just starting to sharpen.

[ranger]

Yea, lower drag is better, given my good technique, about1 145 df.

At this drag, I get a _very_ nice distance stroke, 1:40 @ 30 spm (11.7 SPI, 10 MPS)

Outside of bouts of sharpening, now and again, before big regattas, this 1:40 @ 30 spm is what I'll do for most of my meters from now on, not just this year, but for the rest of my life.

No need to lower the rate--ever again.

I can rate 30 spm under my anaerobic threshold.

This stroke is beautifully long and quick (at both ends).

Big catch with the legs--then big swing and finish with the core, back, and arms.

Two seconds a stroke.

10 MPS

One-thousand one, one thousand two, One thousand three, one thousand four, ...

Mesmerizing regular.

A metronome.

Relaxing business.

Love it.

Given my age and weight, for me, 1:40 is WR 2K pace.

When all is said and done, I think I am going to do it for 60min.



There's my Head of the Charles River stroke.

Distance rowing, rating 30 spm.

I'll try to get the same cadence out OTW when I get back in my 1x in May.

This distance training on the erg at 30 spm will be great off-season training for my OTW rowing.

ranger

[ranger]

Jan 25, 2010: I am just beginning to sharpen.
Jan 27: 2010: I now have seven weeks of sharpening.
Feb 2, 2010: I have just begun my sharpening
March 8, 2010: I am just starting to sharpen.

Well, it's hard to say what sharpening is for me, really, given that I am now doing my distance rowing at WR 2K pace.

60min is done at 2K + 10, HM at 2K + 11



I think this 1:40 @ 30 spm is good enough to just go with it for a while, don't you?

Say, forever?

It's forkin' perfect.

It's right around ten seconds per 500m faster than I used to row at the same rate for my distance work.

I used to row 1:50 @ 30 spm for my distance work not 1:40 @ 30 spm.

My distance stroke is now 3 SPI stronger, 11.7 SPI instead of 8.7 SPI.

Technique makes a difference in rowing.

In terms of natural stroking power, decline with age among lightweights goes along at about one SPI a decade.

20s 13 SPI
30s 12 SPI
40s 11 SPI
50s 10 SPI
60s 9 SPI
70s 8 SPI

With my work on technique and stroking power over the last seven years, I jumped this ship in my mid 50s and swam up river three decades.

I am rowing like a 30s lightweight rather than a 60s lightweight.

If I pull 6:16 for 2K, I catch Eskild E., who is now 37.

ranger

[ranger]

who cares what how tall I am, how much I weigh, and what my erg 2k is

I do.

It would interesting to find out whether you are just another broken down lazy old blowhard or someone who can still actually do something.

ranger

[lancs]

You really are a poor excuse of a man aren't you Prof?

[hjs]

Okeedokee, boys and girls.

Lots of pages. Anything new?

Yes Tom,

The nutty pro has given up on his "Goals" the are removed and history forever, I don,t think any sportsman ever didn,t reach his targets by such a big margin.

[Carl Watts]

I am rowing like a 30s lightweight rather than a 60s lightweight.


ranger

I thought you said a 20 year old Elite rower last week ?

It is amazing how fast things can change in the world of rowing.

By the way your numbers don't stack up, if you can row at 1:40 at 30 SPM for distance work how can you ever fail to deliver a Sub 7 2k ? you just get on the Erg like your going to do 10K and stop at 2K and your a 6:40 which beats the best time you have posted this year While everyone else is dying on the floor you can then just keep on rowing and do it a couple more times without stopping ! I personally would book flights to the USA to see that. I can fly with Rob Waddell because he would want to come along as well to see someone row like that. Obviously a realistic goal of mine is to have Charlize Theron seated next to me on my connecting flight.

Anyway good tip on the Metronome, I managed to download a free App for my Nokia E50 so I can perhaps help stabilise my SPM. Currently at 25 SPM for my 1:43 pace so looking good for going for a sub 2K very soon.

[ranger]

1:40 @ 30 spm (11.7 SPI) is four steps up on the 10 MPS ladder from what even the best 60s lightweights might row for 60min in a normal UT1 session, 1:55 @ 26 spm (8.7 SPI).

The difference in those four spm, 26 spm to 30 spm, if the ratio is maintained, is 3 SPI and 15 seconds per 500m.

1:40 @ 30 spm (11.7 SPI)
1:43 @ 29 spm (11 SPI)
1:47 @ 28 spm (10.2 SPI)
1:51 @ 27 spm (9.5 SPI)
1:55 @ 26 spm (8.7 SPI)

ranger