Ranger's training thread

[Carl Watts]

No they are both wrong the numbers don't stack up. They are just numbers picked out of the blue. Not even backed up with a distance these days let alone a verified result to back it up.

Pretty easy stuff to find, it's all on the top line of your log card - Distance, Time, ave/500M, ave HR, ave SPM.

The lack of data is a bit of a problem with RowPro and it will be great when they move to also have the option of putting the all of the individual rowers SPM and HR live on screen. It will become very interesting veiwing during a row.

[ausrwr]

By being a little more patient at the catch (letting the wheel spin), a little more explosive with my back, and a little quicker with my arms, I have settled my normal 1:48 @ 25 spm to 1:47 @ 24 spm.

That's perfect.

ranger

Yeah, jerk the catch with your upper body and back, back to what used to work for you. Good for the ergo, not so good for the water, but that won't worry you as you won't race OTW.

Right at 12 SPI.

Now, I just need to do this Level 3 rowing every day, all summer long, working the distance out to 30K, or even a full marathon.

If I can row my 2Ks next year at 12 SPI, the game is won.

1:47 @ 24 spm is UT1 for a 6:28 2K.

If I can do this rowing with a HR of 160 bpm or so, this would give me room to get to my target of 1:44 at my anaerobic threshold (172 bpm).

123 df.

Stroke feels great.

I am also working into two-hour bike rides as my daily bout of cross-training.

That's perfect, too.

This cross-training is keeping my weight down and my fitness sky-high.

Yesterdya, the little gizmo on my bike said that I was spinning at 32 spm.

ranger

That would be 32 miles per hour. You're not.

I gush sweat for two hours.

No more low rate (Level 4) rowing (LTR Learn to Row).

No need.

I now row well.

ranger

No you don't. You pull hard. Then stop.

1:47 @ 24 spm (12 SPI) is pretty gritty work for a 60s lwt.

The 60s lwt hammer row at WIRC 2010 was done at 1:46/7:04.

At 35 spm, 12 SPI is 1:34/6:16 for 2K.

ranger

You're not 60 yet. You have a questionable record of making weight...

Oh, why do I bother poking holes in your statements and vacillations any more.

[whp4]

The 60s lwt hammer row at WIRC 2010 was done at 1:46/7:04.

That's great news — your last WIRC row was done at 1:46.2/7:04.8, so you might have a shot at being competitive, if you can regain that form!

[ranger]

June 9th 2010

1:48 @ 24 spm, this morning, UT2 HR.

June 12th 2010

A great goal for me from now until September is to get this rowing, 1:48 @ 25 spm (11..1 SPI), down to UT2

Surely not that great a goal if you've apparently already achieved it. Unless, of course, your previous post was in error...

Error?

No.

But the task is to stretch this rowing out to 30K (or even a FM).

I haven't been doing that much yet.

It is feeling better and better every day, though.

I am feeling around for more pace and power at low drag (123 df.).

Interesting stuff.

Letting the wheel spin a bit more at the catch helps more at low drag than at high drag.

By spending a little more time at the catch, I get better compression and a longer leg drive.

Concentrating on my core in the middle of the stroke also helps at low drag, as does a full and level pull into the finish.

At low drag, setting the heels early and solidly is also important.

Any miscue on this is taxing and spikes my HR.

So the whole effort at the moment is not so much maximal and physiological as technical.

If I hold my stroke together, I do 1:47 @ 24 spm.

Delighted with that.

I just have to keep putting in the meters until I am entirely consistent with it, technically.

Lots of time to accomplish this.

The rest of my life.

ranger

[ranger]

Yeah, jerk the catch with your upper body and back, back to what used to work for you.

Nope.

At low drag, you don't get anywhere pulling primarily with your upper body and back.

To be effective at low drag (123 df.), your legs have to do most of the work, and with proper timing and sequencing with your other levers.

ranger

[ranger]

The 60s lwt hammer row at WIRC 2010 was done at 1:46/7:04.

That's great news — your last WIRC row was done at 1:46.2/7:04.8, so you might have a shot at being competitive, if you can regain that form!

I think I'll do 6:28 (or better) on September 1st, before I start to sharpen.

At 12 SPI, I will just need to rate 32 spm.

Then I get about a dozen seconds over 2K from hard sharpening.

ranger

[ranger]

You're not 60 yet.

Yea.

Thankful for that.

At BIRC 2010, I will be 59.9.

So I can still crush the 55s lwt WR at BIRC 2010 before I go on to crush the 60s lwt WR at WIRC 2011.

ranger

[ranger]

No they are both wrong the numbers don't stack up. They are just numbers picked out of the blue. Not even backed up with a distance these days let alone a verified result to back it up.

Pretty easy stuff to find, it's all on the top line of your log card - Distance, Time, ave/500M, ave HR, ave SPM.

The lack of data is a bit of a problem with RowPro and it will be great when they move to also have the option of putting the all of the individual rowers SPM and HR live on screen. It will become very interesting veiwing during a row.

At 24 spm, training is an exercise in technique and relaxation.

It isn't a race, Carl.

No need to time this rowing at all.

Just a need to keep at it for a couple of hours.

Pulling 12 SPI, thousands of times, keeping the rate at 24 spm.

Over my lifetime, as a marathon runner, I ran thousands of 10-mile runs.

Never timed any of them.

Knowing exactly how bad you are doesn't help your rowing at all.

Carl--

The best thing you could do for your rowing would be two hours a day of some activity that is intrinsically independent of the clock--in addition to your rowing.

For years, I liked an hour of sit ups and an hour of jumping rope.

Two hours of biking, stepping, or running is also nice.

No need to time this work.

Just a need to do it.

Every day.

ranger

[whp4]

Over my lifetime, as a marathon runner, I ran thousands of 10-mile runs.

Never timed any of them.

Yeah, the pages of the calendar you were using to "time" yourself kept blowing away

Knowing exactly how bad you are doesn't help your rowing at all.

But neither did not knowing exactly how crappy a runner you were help your running...

[ranger]

No they are both wrong the numbers don't stack up. They are just numbers picked out of the blue. Not even backed up with a distance these days let alone a verified result to back it up.

Carl--

Not even knowing how to row, I pulled 16.7K for 60min when I was 52.

I am a lightweight.

Controlling for age and weight, that's equivalent to 18K for you.

Good luck with it.

At the moment, you are only about a mile and half short.

ranger

[whp4]

At the moment, you are only about a mile and half short.

Just like you and your "targets" and "potential"...

[ranger]

At the moment, you are only about a mile and half short.

Just like you and your "targets" and "potential"...

No.

I have done a lwt 6:28 and 16.7K for 60min.

My targets are a lwt 6:16 and 17.3K for 60min.

Yes, that's a big gap, but not a mile and a half (over 60min).

600m is still quite a bit, though.

Four seconds per 500m over 60min.

Three seconds per 500k over 2K.

That's why I have had to change my technique to bridge these gaps.

No easy project.

Lots of work, 1:47 @ 24 spm (12 SPI), at 123 df. will help, I think.

Gritty stuff.

ranger

[ranger]

At the moment, you are only about a mile and half short.

Just like you and your "targets" and "potential"...

17.3K for 60min for me is something over 19K for 60min for Carl.



The difference between the 40s heavyweights and the 60s lightweights ls 11 seconds per 500m.

Carl is now at 15.5K.

ranger

[JohnBove]

I think I'll do 6:28 (or better) on September 1st, before I start to sharpen.

So, of course, when you fail, it will be because you weren't fully trained, which will be your excuse when 2011 rolls into 2012. You're such an asshole.

[JohnBove]

If I hold my stroke together, I do 1:47 @ 24 spm.

For how many strokes? Two? Ten? Ah, I forgot: if you knew, you would have to look at your monitor and that would be racing your training. But -- youdid look at your monitor or else you made up the figure above. But, of course, everything's possible when you're a fucking loon.