Ranger's training thread

[sentinal93]

Eric Di Bari
25/M/6'3"/183ish lbs
Trying to get my old PRs back.

So what _are_ your "old PRs"?

ranger

A few years ago when I was rowing in college, my times where:
500m 1:23
2k 6:17
5k 16:48
6k 20:16
10k 34:28
HM 75:46
30min 8718m
60min 17038m

I was generally better at longer distance pieces than shorter, but unfortunately it's all about the 2k.

[ranger]

A few years ago when I was rowing in college, my times where:
500m 1:23
2k 6:17
5k 16:48
6k 20:16
10k 34:28
HM 75:46
30min 8718m
60min 17038m

I was generally better at longer distance pieces than shorter, but unfortunately it's all about the 2k.

Nice times.

No, from my perspective, at least, your longer pieces aren't better than your shorter ones.

Your times are in remarkably good order.

In the distance rows, in and around, "double the d, add 3."

Give or take a bit here and there, my goals are your pbs, although at WIRC 2011, I will be a 60s lwt, an age and weight division that is removed from your age and weight division by 17 seconds per 500m.

This makes a difference competitively but perhaps not in terms of training.

ranger

[Citroen]

Eric Di Bari
25/M/6'3"/183ish lbs
Trying to get my old PRs back.

So what _are_ your "old PRs"?

ranger

A few years ago when I was rowing in college, my times where:
500m 1:23
2k 6:17
5k 16:48
6k 20:16
10k 34:28
HM 75:46
30min 8718m
60min 17038m

I was generally better at longer distance pieces than shorter, but unfortunately it's all about the 2k.

Please DO NOT feed the forum troll.

[nycbone]

Please DO NOT feed the forum troll.

Funny, I seem to recall that it was an overzealous moderator who closed the previous thread and initiated this version despite the objections of several forum members. Also funny that first several posts stating those objections were later removed.

I also have a vague recollection that the same moderator called the main subject of this thread a 'fuckwit.'

Perhaps said moderator should exercise some, er, moderation. If you don't like the content or tone of the thread, don't read it. All in all, this thread really is pretty harmless and good for a chuckle or two.

[ranger]

HM 75:46

Yea.

Grooving in on this 1:47 for a HM is what I am trying to do now.

If this 1:47 is extended for a FM, it predicts your 2K pb: 6:17 (perhaps even a little better).

At 10MPS, 1:47 is 10.2 SPI @ 28 spm, a light pull and quick recovery.

This is what Rocket Roy and Mike VB do for 5K.

In terms of heart rate, AT

A FM is done at 5K + 9.

1:47 + 9 is 1:56, just what Rocket Roy pulls for a FM.

Mike VB doesn't row FMs.

In terms of HR, a FM is done at low UT1, just a bit over UT2, two training bands away.

Each training band is five seconds per 500m.

Ome of the questions posed by these threads of mine, then, is this:

How can little old guys train themselves to pull an effortless 1:47 for half a day--steady state?

ranger

[Carl Watts]

Hey dreamer just posted my first actual verified time HM.

I guess I could just lie and say it was just a training row at UT2 but it wasn't. HR drifted up nice and linear to 183 near the finish and a few final strokes at 1:36 took it to 190 at the end. The HM predictor said I could go 0.5sec/500m faster which is probably true if i didn't want to do any more rowing for the rest of the week.

Final average rating only 20 SPM so there was room to trade rating for pace.

A couple more months of 60min 4 or 5 times a week should see me there however.

The next realistic goal is an 8000M 30min.

[ranger]

My right hand and arm were somewhat better today, but not well enough yet to stabilize the catch so that I can get a full stroke.

The handle wobbles at the catch as my right side gives way.

Result:

I lose about thirty Newtons of peak pressure, seven seconds per 500m.

My usual 1:48 @ 26 spm becomes 1:55 @ 26 spm.

Couldn't get my HR over 130 bpm.

So no significant work got done.

Put in 10K of this crap, but was disgusted with it throughout and couldn't wait to stop.

I guess I'll just have to work hard on my bike, 2-3 hours, hopefully, and wait for my hand and arm to heal.

ranger

[ranger]

60min on the bike at 24.7 mph.

More later.

ranger

[ranger]

BTW, my wife and I took a Memorial Day bike ride (and then picnic) in a local metropark.

The bike path had distance markers, accurate to tenths of a mile.

The worthless little gizmo on my bike, which measures distance, time, rpms, etc., matched the posted distances exactly on the hour ride.

So the little gizmo is calibrated correctly.

My wife and I were riding about 8 mph.

This morning I did an hour at 24.7 mph.

ranger

[PaulH]

60min on the bike at 24.7 mph.

Liar

[ranger]

I can now hold on to the handle for a good session, but I am still rowing with a trapezoidal force curve.

Flat as a pancake.

The finish is as strong as the catch!

I am not exactly sure what the problem is, but my upper body on the right side must still be giving away under the force of the catch from my weak fingers, hand, wrist, and forearm.

No peak power!

I can only pull about 8 SPI.

My normal stroke is 50% stronger.

Frustrating business.

Oh well.

More time on the bike, I guess, until my right upper body heals.

Injury.

One of the end-games in this sport.

Rowing uses the whole body.

You need to have all of your levers.

As a result of my fall, I have lost full function in just a couple of minor things, and my pace has dropped a dozen seconds per 500m at the same rate.

I am now doing 2:00 @ 25 spm rather than 1:48 @ 25 spm.

No peak power at the catch.

ranger

[KevJGK]

I

I am now doing 2:00 @ 25 spm ......

Are you sure you didn't land on your head and accidentally flip your honesty switch back on?

[hjs]

.

Injury.

One of the end-games in this sport.
Rowing uses the whole body.
You need to have all of your levers.
As a result of my fall, I have lost full function in just a couple of minor things, and my pace has dropped a dozen seconds per 500m at the same rate.
ranger

"the end-games ".............................


Is this the beginning of the final retreat?, it very well could be, using and "injure" that won,t "heal" to step away


ps how about my money? when are you gonna pay up!

[Steve G]

BTW, my wife and I took a Memorial Day bike ride (and then picnic) in a local metropark.

The bike path had distance markers, accurate to tenths of a mile.

The worthless little gizmo on my bike, which measures distance, time, rpms, etc., matched the posted distances exactly on the hour ride.

So the little gizmo is calibrated correctly.

My wife and I were riding about 8 mph.

This morning I did an hour at 24.7 mph.

ranger

Rich
Did you do the hour on the road at 24.7 mph?
If it was on the turbo it is worthless, any fool can do that with low resistance!
You have a Garmin, get on the road and do some real riding!

[ranger]

I

I am now doing 2:00 @ 25 spm ......

Are you sure you didn't land on your head and accidentally flip your honesty switch back on?

Yes, I am honestly injured.

And yes, I honestly pull 1:48 @ 25 spm when I am not injured.

I am just waiting for my right fingers, hand, wrist, forearm, and shoulder to heal.

Then my power at the catch will return.

I usually get about 110-120 Newtons of peak power.

At the moment, I am only getting 75 Newtons.

ranger