The Two Types of Training

[ranger]

I was distracted by the 2K in the fall of 2003, and so didn't even log in the result, but the 17:10 5K that I pulled that year was the fastest 50s 5K--period--just nudging out Martyn Low for the honor.

Martyn and I tied at WIRC 2002. We both pulled 6:28.5.

At least, back in 2002-2003, when I didn't know how to row, my times and Martyn's times were close, across the board.

That's what got me thinking about losing some weight and rowing as a lighweight.

So I did.

When I sat down to race at WIRC 2002 in the heavyweight race, I couldn't help but notice that everyone else was HUGE, while I was just a little guy.

Hall, Uttley, Heller, etc.

ranger

RANKING RESULTS 2003

Indoor Rower | Individual and Race Results | 5000m | Men's | Heavyweight | Ages 50-59 | 2003 Season

1 Martyn Low 52 Luton GBR 17:12.0 IND
2 Chris Shinners 50 Melbourne Victoria AUS 17:19.2 IND
3 Joe Greco 50 S. Burlington VT USA 17:19.6 IND
4 Tiff Wood 50 Portland OR USA 17:27.0 IND
5 Stu Miller 55 Falmouth ME USA 17:28.4 IND
6 Mike Morschauser 56 Plano TX USA 17:40.0 IND
7 Bill Byrd 52 Vancouver WA USA 17:42.1 IND
8 John Mathews 51 Hadley MA USA 17:42.7 IND
9 Phil Hoare 52 Canberra ACT AUS 17:51.6 IND
10 Robert Ajello 55 Conway MA USA 17:52.3 IND

[auerli]

I was distracted by the 2K in the fall of 2003, and so didn't even log in the result, but the 17:10 5K that I pulled that year was the fastest 50s 5K--period--just nudging out Martyn Low for the honor.

...

RANKING RESULTS 2003

Indoor Rower | Individual and Race Results | 5000m | Men's | Heavyweight | Ages 50-59 | 2003 Season

1 Martyn Low 52 Luton GBR 17:12.0 IND
2 Chris Shinners 50 Melbourne Victoria AUS 17:19.2 IND
3 Joe Greco 50 S. Burlington VT USA 17:19.6 IND
4 Tiff Wood 50 Portland OR USA 17:27.0 IND
5 Stu Miller 55 Falmouth ME USA 17:28.4 IND
6 Mike Morschauser 56 Plano TX USA 17:40.0 IND
7 Bill Byrd 52 Vancouver WA USA 17:42.1 IND
8 John Mathews 51 Hadley MA USA 17:42.7 IND
9 Phil Hoare 52 Canberra ACT AUS 17:51.6 IND
10 Robert Ajello 55 Conway MA USA 17:52.3 IND

Strange that you sometimes forget about the bloke below when you are narcistically talking about your own magnificence...

rod freed 53 mission viejo ca USA 16:47.0 IND

[Byron Drachman]

Ranger Ranking Countdown:

"Missions" Accomplished: 1

A few previous ones:

Dec 8, 2006: I am done with my RWBs regimen. No more pulling hard as hell at low rates. Stroke is all fixed. Stroke is 2 SPI stronger. 12.5 SPI is fine for my purposes.
Mission accomplished.

Jan 05, 2006 : Mission accomplished. I have built a new stroke, one that is much more powerful and efficient that the one I used to use ...

Feb 15, 2007: I'm delighted to be at where I am now. I do 1:30 @ 36 spm. I now have a strong, mechanically efficient stroke. Never did before.
Mission accomplished.

August 17, 2007: Nothing clever about my training now at all. I am just back to normal training.
My work on stroking power and technique (RWBs, etc.) is done.
Mission accomplished.

October 15, 2007: So, mission complete, on this score.
I can now do all of my low rate rowing in good form, at normal drag, and with the ideal stroking power for a lightweight of any age (16 SPI).
I am now taking perfect strokes.

April 29, 2008: I am pulling 1:45 @ 22 spm at 80% HRR.
So, mission accomplished.

July 8, 2008: Yes. Mission accomplished. I will now race, 1:34 @ 32 spm (13 SPI, 10 MPS).

October 28, 2008: Mission accomplished. I now row _very_ well.

[ranger]

A few previous ones

No, really there are only two major ones, work on (1) effectiveness and (2) efficiency.

Here, you reprint several expressions of relief as I finished up my work on effectiveness (RWBs).

Since then, I have been working on efficiency (distance rowing)

With the distance trials that I am now getting ready to do, I will finish up my work on efficiency.

Your 2K is only as good as your 60min row, which tests your effectiveness and efficiency, but without being anaerobic at all.

60min is done at 2K + 9.

The rest of training (sharpening, etc.) is done pretty much the same by everyone, and for pretty much the same benefit.

If everyone gets fully trained before they race, how you stack up against others never depends on your sharpening.

It depends on your effectiveness and efficiency.

ranger

[ranger]

Strange that you sometimes forget about the bloke below when you are narcistically talking about your own magnificence...

rod freed 53 mission viejo ca USA 16:47.0 IND

Forget Freed?

Not at all.

If anything, though, Freed made himself forgetable by not ever racing 2Ks in public, and by being amazingly bad at 2K, given how good he was at distance rows.

No.

I don't forget him, even though it appears that he didn't keep rowing and I am now much older than he was when he rowed at his best.

My goal is exactly to beat Freed's distance times, which I will do handily if I hit my targets.

Freed's difficulty was this:

For almost everyone but him, a 16:47 5K predicts about a 6:22 2K.

But Freed could only pull 6:38 for 2K.

Bizarre.

ranger

[detlefchef]

Been gone from the forum for a while. Has ranger done anything measurable since the 6:41?

[whp4]

Been gone from the forum for a while. Has ranger done anything measurable since the 6:41?

Does posting to the forum count?

[whp4]

But Freed could only pull 6:38 for 2K.

Bizarre.

What, that he wasn't able to fabricate a self-consistent set of lies? You seem to have difficulty with the same thing...

[macroth]

Been gone from the forum for a while. Has ranger done anything measurable since the 6:41?

Does posting to the forum count?

Well, he HAS made progress in that respect. Instead of editing his posts over and over again, he deletes the original and reposts the modified content.

[mikvan52]

Been gone from the forum for a while. Has ranger done anything measurable since the 6:41?

Yes!
ranger is now better than (click here!)

[PaulH]

Here, you reprint several expressions of relief as I finished up my work on effectiveness (RWBs).

Dec 8, 2006: I am done with my RWBs regimen...Mission accomplished.

So you 'achieved' this in Dec 2006, and then spent almost *2 years* expressing relief that you'd managed this?!

[ranger]

So you 'achieved' this in Dec 2006, and then spent almost *2 years* expressing relief that you'd managed this?!

Indeed I did.

It is quite a trick to improve your technique so radically that you pull 3 SPI more per stroke, naturally, without significant strain.

You increase your effectiveness by working of technical matters at low rates and high stroking powers.

Most never even think of trying such a thing, especially if they are already a world record holder, as I was.

Then you lighten up a bit and raise the rate, from 16-22 spm all the way up to 32 spm, and work on efficiency.

Because most don't do the work on effectiveness, they are never in a position to this work on efficiency, which presupposes the work on effectiveness.

A 50s lwt can't beat Freed's distance times unless they can pull 11 SPI at 32 spm for 5K.

For a 50s lwt, that is pretty much _both_ a maximal stroking power and a maximal rate for 5K.

Some can do one (e.g, the high rate); some can do the other (e.g., the high strokng power).

But as John is always pointing out, no 50s lwt has come close to doing both together, as Freed did.

It has taken several years to get here, but this is what I think I am now in a position to do.

As far as veteran lightweight rowing goes, to row 16:47 for 5K takes an exceptional combination of effectiveness and efficiency.

ranger

[johnlvs2run]

And, just maybe he is planning to pay his debts.

Do you have any evidence of a debt?

[NavigationHazard]

Phil--

What should you do with [y]our heart rate monitor?

Throw it in the trash (or should I say "dustbin").

IMHO, the heart rate monitor is a needless distraction. I threw mine out a couple of years ago. Got tired of watching it wondering what the hell.

ranger

To wit, http://concept2.co.uk/forum/viewtopic.p ... 932#p56932

[johnlvs2run]

For almost everyone but him, a 16:47 5K predicts about a 6:22 2K.

And a 2:04 marathon predicts a 3 minute mile.