The Two Types of Training

[ranger]

I can do 500r30 @ 1:30.

"I can do" is fascinating, but have you actually done yet?

Yep.

And I posted the screen shot.

I also did 1Kr24 @ 1:38 and posted the screen shot.

What can you do for 1K @ 24 spm, Mike?

1:45?

These were some of the results of my work on effectiveness (stroking power).

In these rows, I pulled close to 16 SPI.

In my current distance rowing, I am just pulling 11 SPI, only 70% of that.

Very "light" stroking.

ranger

[snowleopard]

Yep.

And I posted the screen shot.

I also did 1Kr24 @ 1:38 and posted the screen shot.

You posted the screen shots. You didn't do the rows.

[lancs]

You posted the screen shots. You didn't do the rows.

I think he did do the rows but it should be pointed out it was a couple of years ago and as a hwt..

[ranger]

Wow.

Big pat on the back for me.

What do you know?

I have learned how to do it:

Distance rowing at 30 spm.

1:42 @ 30 spm.

11 SPI

Now, all I have to do is figure out how to do it in my 1x and the game is won.

This is my Head of the Charles stroke.

For me, the secret of this distance rowing is to use a 3-to-1 ratio, rather than a 2-to-1 ratio.

Short, snappy drive with heels set, no longer than .5 seconds, I would presume; then a monstrously long recovery, a full second and a half.

For training, 30 spm in a 3-to-1 ratio is especially nice, because music is 4-beat and delivers downbeats right around 30 bpm most of the time.

So, following the music, you just pull on the downbeats.

Variations, both slower and faster, are pleasant to follow, too.

This is spectacular stuff.

_Very_ relaxing.

I'll do this for most of my meters for the rest of my life.

I used to row all of my meters at around 30 spm, following the music as I am doing now, but at 1:52 rather than 1:42.

Astonishing difference.

10 seconds per 500m.

Technique makes a difference in rowing.

I have learned how to use my legs.

ranger

[ranger]

Drag is now normal, 145 df.

Makes a difference.

The drive on this distance stroke takes some emphasis off the legs and throws it back on the core and arms, the lesser levers.

To stay in the 3-to-1 ratio, I really need to accelerate the handle through the center of the drive and into the finish (and then reproduce that quickness in the recovery).

No hanging around in the bow!

Keep that boat level.

A light chain helps with this.

ranger

[ranger]

You posted the screen shots. You didn't do the rows.

I think he did do the rows but it should be pointed out it was a couple of years ago and as a hwt..

Yep.

Both my weight and my technique are much better than that now.

It has taken several more years, but I have now added efficiency (distance rowing at level 3) to that effectiveness (low rate rowing at level 4).

And, ladies and gentlemen, that's all she wrote.

Your 2K is only as good as your 60min trial.

The rest is a wash.

Anyone can sharpen.

Everyone sharpens just about the same way for just about the same benefit.

The crucial issue is where you are when you start to sharpen.

How is your effectiveness and efficiency?

Translation:

How well do you row?

How fast can you row 60min @ 10 MPS?

2:00 @ 25 spm (8.1 SPI)?

1:55 @ 26 spm (8.8 SPI)?

1:51 @ 27 spm (9.5 SPI)?

1:47 @ 28 spm (10.2 SPI)?

1:43 @ 29 spm (11 SPI)?

1:40 @ 30 spm (11.7) SPI?

1:37 @ 31 spm (12.4 SPI)?

60min @ 10 MPS is done at 2K + 10.

Meet your maker.

ranger

[ausrwr]

Wow.

Big pat on the back for me.

What do you know?

I have learned how to do it:

Distance rowing at 30 spm.

1:42 @ 30 spm.

11 SPI

Now, all I have to do is figure out how to do it in my 1x and the game is won.

This is my Head of the Charles stroke.

And how do you propose to figure out how to do that?
Even the best rowers in the world have coaches to provide them with feedback as to their rowing and training.

As I've said before: you are not unique in all the world. Your rowing videos previously posted indicate that there are massive areas for improvement in your stroke and recovery. I don't believe that you are going to make these changes without a coach.

Your vaunted 3-1 rhythm isn't realistic at any sort of rate above 20.
Take a look at this - double Olympic Gold medallist Olaf Tufte at race rate: - ratio is pretty much 1-1
http://www.invernessrowingclub.co.uk/pe ... tufte.html
One of the best pairs ever to row - Ginn and Tomkins - at race rate.
http://www.invernessrowingclub.co.uk/pe ... ic/gt.html

Your ideas of ratio have their place - at low ratings. They're not realistic at high ratings. If we look at R30, that's 1 stroke every 2 seconds. .5 seconds of this according to your calculation is drive.
That's not going to happen unless you are geared so lightly that all you do is froth the water.

Seriously - go and find a coach who will listen to your ideas, then let them gently re-mould your physiology into some good rowing.

[ranger]

Even 4 x 2K, 1:42 @ 30 spm, predicts a 1:38/6:32 2K.

5K, 1:42 @ 30 spm, predicts a 1:37/6:28 2K.

6K, 1:42 @ 30 spm, predicts a 1:36/6:24 2K.

30min, 1:42 @ 30 spm, predicts a 1:35/6:20 2K.

10K, 1:42 @ 30 spm, predicts my 2K target, 1:34/6:16.

60min, 1:42 @ 30 spm predicts a 1:32/6:08 2K.

ranger

[ranger]

Your vaunted 3-1 rhythm isn't realistic at any sort of rate above 20.
They're not realistic at high ratings.

I have no intention of holding a 3-to-1 ratio when I am rating 40 spm.

If I maintain the same drive, at 40 spm, the recovery is 1 second and the ratio 2-to-1.

The 3-to-1 ratio at 30 spm is just pure efficiency.

The 16 SPI I pulled for things like 500r30 is just pure effectiveness.

For 2K, you blend the two.

I suspect that my ratio when I did 500r30 @ 1:30 approached 1-to-1.

So, this:

3-to-1 is efficient.

1-to-1 is effective.

2-to-1 blends the two, and is best for the 2K, which demands a balance of effectiveness and efficiency.

Rowing Well

ranger

[ranger]

Maintaining this drive, at 44 spm, this is Henrik Stephansen's stroke ("Danish Lightweight Racing Stroke").

11 SPI

1.7-to-1 "golden" ratio

1:29.5 pace

ranger

[ranger]

find a coach

No need, as far as I can tell.

I already have the best coach in the world.



ranger

[ausrwr]

And your coach knows WHAT about on-water rowing?

My God, I'm waiting for the excuses as to why you don't win HOTC, or anything else on the water for that matter.

[NavigationHazard]

For starters, just getting in to HOCR is by no means guaranteed. Guaranteed places are reserved for top finishers from the previous year's regatta. In the Grand Master Singles (50-59 men), 18 rowers qualify for 2010 on the basis of their 2009 performance. Several more may have been given injury/illness waivers allowing them into the 2010 event. Everyone else goes into a series of blind draws:

ENTRY ACCEPTANCE 6. Sculling (Singles/Doubles) Entry Acceptance:On the basis of winning a Special Medal or finishing within 5% of the winning time in the event-division in which they competed in the preceding year, Single-scullers are guaranteed entry acceptance into the singles event of their choice, provided all conditions of eligibility, deadlines, fees, etc., are met. Except for variances, which only the Managing Directors may grant, a blind draw in early August shall determine all other entry acceptances as follows: Single scullers who in the preceding year were not accepted, did not apply, or who posted a time more than 5% but within 10% of the winning time in their event-division, will be drawn first, followed by those whose times were more than 10% but within 15% of the winning time in their event-division, followed by those who did have entries accepted but failed to post times within 15% of the winning time in their event-division. The singles draw will take place in early August.

Last year the event had 77 entries including three race-day scratches. If that holds for 2010 somewhere around 55 rowers are going to come out of the draws. Offhand I'd guess maybe only 20-25 of them might be new competitors. One of the HOCR vets (e.g. leadville) might know better.

[mrfit]

Distance ranking countdown:
45 Days

[ranger]

And your coach knows WHAT about on-water rowing?

My God, I'm waiting for the excuses as to why you don't win HOTC, or anything else on the water for that matter.

I am just a novice OTW.

I have never raced at all.

I am still just learning to row.

I didn't start rowing OTW until I was almost 55 years old.

So, lots of work still to do.

I hear that my coach has some great things planned for my OTW rowing this summer, though.

I can't wait to see what they are.

Coaches are so catty.

They never tell you what's up until the last moment.



ranger