Ranger's training thread

[ranger]

I suspect that PaulS is right.

The most pervasive ill in training for rowing is doing too much low rate rowing.

Only return to low rate rowing when you can do 60min @ 10MPS and your 2K stroking power.

Otherwise, keep doing distance rowing.

Keep the rate up!

ranger

[ranger]

BTW, both Rocket Roy and Mike VB can do 60min at 10 MPS and their 2K stroking power: 1:51 @ 27 spm (9.5 SPI).

Given this, they should be doing low rate rowing to try to get more stroking power.

The next step on the 10MPS ladder is 1:47 @ 28 spm (10.2 SPI).

This suggests that they should both be doing a lot of rowing at low rates and 12.2 SPI.

1:52 @ 20 spm?

In 2003, I did 60min, 1:52 @ 20 spm (12.5 SPI).

ranger

[ranger]

My goal over the next few months is to row 60min at 10 MPS and 11 SPI.

ranger

[ranger]

If I had raced it a few more times, back in 2003, I suspect I could have done 1:47 for 60min..

1:47 for 60min predicts a 1:37/6:28 2K, just what I did.

In pulling that 6:28 2K, I also used a stroking power right around 10.2 SPI.

ranger

[KevJGK]

If I had raced it a few more times, back in 2003, I suspect I could have .....

[ranger]

BTW, I am doing 90 rpms on my stationary bike (an old Kronos Giant), in the toughest gear, right at 30 mph, according to the gizmo that (supposedly) measures these things.

Good show.

If I can push this biking up to two hours, it will be a considerable load of work, for a cross-training routine.

Deluge of sweat during these stationary bike rides.

Steady breathing, somewhat labored, but regular, steady state, not strained.

I do't know what HR I am running whne I am biking, but I would suspect 150 bpm, low UT1.

ranger

[ranger]

Wow.

It looks as though training this summer is going to be awesome.

I think I am heading toward 6-hour sessions.

Two hours on the erg, two hours on the bike, and two hours on the water.

If I start around 4 a.m., I can be done at 10 a.m.

ranger

[ranger]

If I had raced it a few more times, back in 2003, I suspect I could have .....

I did 1:48 for 60min, just stopping in the middle of a HM trial.

16.7K

Then I did 6:27.5, 6:28, 6:28.5. 6:29, 6:30, 6:32. 6:32, 6:32, 6:32, 6:33, etc., for 2K.

RANKING RESULTS 2003

Indoor Rower | Individual and Race Results | 60 minutes | Men's | All Weight Classes | Custom Age Range (50–60) | 2003 Season

1 rod freed 53 mission viejo ca USA 17132 IND
2 walter krawec 51 St. Catharines On CAN 16725 IND
3 Rich Cureton 51 Ann Arbor MI USA 16692 IND
4 Joe Greco 50 S. Burlington VT USA 16619 IND
5 Risto Ylinen 51 Vantaa FIN 16440 IND
6 dennis hastings 52 evergreen co USA 16382 IND
7 Mike Morschauser 56 Plano TX USA 16258 IND
8 Stu Miller 54 Falmouth ME USA 16191 IND
9 Peter Dreissigacker 51 Stowe VT USA 16162 IND
10 Tom Cleaver 51 Bokeelia FL USA 16152 IND

How old was I?

Just your age, Kev--and a lightweight, twenty-five pounds lighter than you.

So, competitively, the difference in our 2K times at the same age and weight, is about 45 seconds over 2K, 11 seconds per 500m.

You've got some work to do, Kev.

Work to do.

ranger

[lancs]

I think I am heading toward 6-hour sessions.

Two hours on the erg, two hours on the bike, and two hours on the water.

If I start around 4 a.m., I can be done at 10 a.m.

Your transition times must be very impressive..

.. straight off the bike into the single that's just waiting by the dock for you?

[ranger]

I think I am heading toward 6-hour sessions.

Two hours on the erg, two hours on the bike, and two hours on the water.

If I start around 4 a.m., I can be done at 10 a.m.

Your transition times must be very impressive..

.. straight off the bike into the single that's just waiting by the dock for you?

The Huron River flows right by my subdivision, a few hundred yards from my house.

It only takes me a minute to get there and put in.

http://www.mapquest.com/maps?city=Ann+A ... de=ADDRESS

I keep my single in my garage, or out in the yard.

I drive it down to the river on my van.

Very quick and easy.

No dock.

I use a boat put in as an access point, right where the railroad tracks cross the river (see the map above).

I just walk my single out into the water and I am off.

It's a 6K loop down river to Barton Dam and back to the put in.

ranger

[aharmer]

I can't wait for the days when he does 6 hours of exercise between the hours of 4am and 10am, but somehow also managed to post here 8 times.

[ranger]

I can't wait for the days when he does 6 hours of exercise between the hours of 4am and 10am, but somehow also managed to post here 8 times.

That would be easy.

I erg and ride in my garage, a couple of steps from my computer.

I usually do most of my posting while drinking coffee and waking up, before I erg.

It only takes a minute or so to write a post.

ranger

[ranger]

As I have mentioned, this summer, for me, a first slap at a 60min trial would be just an attempt to pb, say, a few meters better than I did in 2003 (1:48, 16.7K), with a HR of about 160 bpm.

That would be pretty impressive, really.

It would indicate that my work on technique over the last eight years has overcome entirely the decline with age from 51 to 59, and then some.

It would also indicate that, at 172 bpm, right at my anaerobic threshold, rather than 160 bpm, a more middlin' UT1 HR, I might well pull my 60min target of 1:44/17.3K.

No 60s lwt has ever pulled 16K for 60min.

ranger

[whp4]

As I have mentioned, this summer, for me, a first slap at a 60min trial would be just an attempt to pb, say, a few meters better than I did in 2003 (1:48, 16.7K), with a HR of about 160 bpm.

That would be pretty impressive, really.

It would indicate that my work on technique over the last eight years has overcome entirely the decline with age from 51 to 59, and then some.

It might indicate those things, but you have to actually DO the piece before it does so. Probably a good first step for you would be to row an uninterrupted 60 minutes at any pace and stroke rate, as you haven't done one in years.

[ranger]

Probably a good first step for you would be to row an uninterrupted 60 minutes at any pace and stroke rate, as you haven't done one in years.

This isn't true at all.

I have done lots of uninterrupted 60min rows over the last few years.

I just haven't raced them.

No reason to race until you are ready.

I seem to be pretty close to ready now.

When are you ready to do a 60min trial?

When you are rowing comfortably for sustained distances at 10MPS and your 2K SPI with a steady state HR just below your anaerobic threshold.

ranger