Ranger's training thread

[ranger]

Mike--

In order to train for the Head of the Charles, do 10 x 1500m, not 10 x 500m.

Rate 30 spm.

Shoot for 1:56.

You can also do this workout OTErg.

10 x 1500m, 1:38 @ 30 spm.

ranger

[mikvan52]

So we have it: Distance rower can only go for 3k for the majority of his OTW workouts.

First this

End to end, Portage Lake is a clean, open 2.5K.

..and the Huron River behind Chalet Ranger has a rowable stretch of (drum roll) a whopping 3k

you need to do distance rowing for long periods--months and months, years and years.

... training (is one of)two most important elements of boat speed.

Note to self:
Pity ranger rather than harass him: he doesn't get to train in the boat for uninterrupted long distance. He has to stick to the erg and he wants to learn to be able to race 5k OTW. An unfortunate situation to be in.
he can't train on the water even if he wants to... the bodies of water are too short to do over-distance workouts.

All this "you row like s***" and "you will never..." is just misplaced sadness and frustration on his part so these outbursts are to be forgiven as artifacts of an unstable temperament faced with a tough situation.

Well, at least he can continue to work on his erging so he can win indoors among 60-65 lightweights. I wonder if he will really go to BIRC.... He'll face 5-7 50's guys if he does.

[hjs]

Mike--

In order to train for the Head of the Charles, do 10 x 1500m, not 10 x 500m.

Rate 30 spm.

Shoot for 1:56.

You can also do this workout OTErg.

10 x 1500m, 1:38 @ 30 spm.

ranger

10 x 1500 meter for someone who can,t do 1x 1000m at that pace

[ranger]

Sure, it's only for brief moments, but I can now get to 8 SPI OTW, up and down the rate ladder.

I got to 1:54 @ 29 spm OTW today.

Startling!

Since I rarely do much better than 1:42 @ 29 spm (11.4 SPI) on the erg, 1:54 @ 29 spm OTW is close to a theoretical limit for me--12 seconds per 500m over my erg pace at the same rate.

Delighted with this.

Progress!

8 SPI @ 38 spm is 1:44.5.

I'll see if I can get to that OTW over the next few days.

When I am all trained up for it, I think I can rate 38 spm for 1K OTW, just as I can rate 38 spm for 1K on the erg.

In terms of effort at some rate, they seem the same to me.

ranger

[ranger]

Well, at least he can continue to work on his erging so he can win indoors among 60-65 lightweights. I wonder if he will really go to BIRC.... He'll face 5-7 50's guys if he does.

The "guy" I will be racing next year on the erg is ageless and faceless, but a stern taskmaster nonetheless:

6:16 at 60

ranger

[ranger]

he can't train on the water even if he wants to... the bodies of water are too short

Portage Lake will be great for 10 x 1500m, 1:53.5 @ 30 spm (8 SPI).

Ford and Belleville Lake will be fine for distance rows up to 20K.

ranger

[rjw]

...it has been shown that a return to the erg in the middle of an OTW season has a significant effect on OTW performance, as much as 6-8 seconds over 2K.

Then show it.

It has already be "shown"--scientifically.

It doesn't have anything to do with me--specifically.

It is an experimental "result."

ranger

Rich - could you please provide the citation for this article.

[lancs]

I wonder if he will really go to BIRC.... He'll face 5-7 50's guys if he does.

I think this precise reason is why he will actually turn up to BIRC this year. He's previously been too yellow to show up at WIRC where there's other racers around his 2k time, which I guess is understanding after the humiliating performance at EIRC 2006 where he finished 4th behind Roy, Dennis H and RR..

[lancs]

The "guy" I will be racing next year on the erg is ageless and faceless, but a stern taskmaster nonetheless:

6:16 at 60

Posts like this are very misleadng to any newcomers to the thread Prof. They might think from your post that you have a reasonable chance of getting at least somewhere near a 6:16. You don't. You have no chance of even a sub-6:30. You are at least 24 seconds away from a 6:16 with no evidence at all that you can go any quicker.

Just thought I ought to point out the truth.

After all, the erg is a Truth Machine..

[Byron Drachman]

learned to keep my elbows in at the finish

thats right, Keep them right next to the body. thats real important.

The auto-didactic coaching has certainly paid huge dividends. With no coaching at all, Ranger has figured out all the secrets to good rowing.

In addition to keeping the elbows in, you want to drop your head down at the catch and also toss your head back and down at the finish. That gives a nice, long stroke and helps keep the boat level. You want to continue to bend the arms early. That helps you get connected and allows full use of the legs. The best way to balance the boat is to skim the blades on the water during the recovery, then right before the catch quickly flip the blades so they are squaring as they enter the water. Keep that big front splash. That indicates you are doing it properly.

But I'm not telling you anything you haven't already figured out.

[ranger]

Rich - could you please provide the citation for this article.

I didn't cite it originally. It was cited on the forum. As I remember, the study was done in the Olympic year on one of the national teams.

ranger

[ranger]

learned to keep my elbows in at the finish

thats right, Keep them right next to the body. thats real important.

The auto-didactic coaching has certainly paid huge dividends. With no coaching at all, Ranger has figured out all the secrets to good rowing.

In addition to keeping the elbows in, you want to drop your head down at the catch and also toss your head back and down at the finish. That gives a nice, long stroke and helps keep the boat level. You want to continue to bend the arms early. That helps you get connected and allows full use of the legs. The best way to balance the boat is to skim the blades on the water during the recovery, then right before the catch quickly flip the blades so they are squaring as they enter the water. Keep that big front splash. That indicates you are doing it properly.

But I'm not telling you anything you haven't already figured out.

Your sarcasm is cute, but just for your own entertainment, I am afraid.

What you assume no longer has any basis in fact.

You haven't seen video of me rowing OTW since the spring of 2008.

Quite a change.

I am now in and around 10 seconds per 500m faster at the same rate.

OTW, I no longer short-slide, dive at the catch with my head down and bounce the boat, pull early with my back and arms, drag my oars on the recovery, etc.

If I did, I couldn't possibly pull 8 SPI rating up into the 30s.

ranger

[ranger]

The auto-didactic coaching has certainly paid huge dividends.

Indeed it has.

I am now approaching a limit of possibility for technical achievement OTW.

My OTW times are approaching 12 seconds per 500m off of my erg times at the same rate.

OTW, I can pull 8 SPI.

In 2009, the 60s/F 1K race at the US Masters Nationals was won at 2:01 pace.

Next year, I think I will row sub-1:50 for 1K OTW.

ranger

[Nosmo]

Your sarcasm is cute, but just for your own entertainment, I am afraid.

Good progress ranger, you now recognize sarcasm.
For most of us, this whole thread is just for entertainment.

[ranger]

Your sarcasm is cute, but just for your own entertainment, I am afraid.

Good progress ranger, you now recognize sarcasm.
For most of us, this whole thread is just for entertainment.

Sure, jokers always distance themselves from the real world.

Good luck with it.

ranger