Ranger's training thread

[ranger]

My distance rowing on the erg now getting _very_ orderly.

As it turns out, for everyday distance rowing, 12.5 SPI is overstroking for me, I think, and 22 spm is underrating.

12 SPI is better as a stroking power; 25 spm is better as a rate.

So, all I need to do for the rest of the summer is row at 25 spm, both OTW and off.

At 12 SPI, 25 spm is 1:45.

1:45 is my HM goal.

For a HM, my HR should be no more than 165 bpm by the end of the row, comfortably under my anaerobic threshold (of 172 bpm).

Rating 25 spm for a HM then leaves an orderly distribution of other rates at other distances.

FM 24 spm
60min 26 spm
10K 27 spm
30min 28 spm
6K 29 spm
5K 30 spm

If I do these ratings at 12 SPI I hit all of my distance targets.

At 18 seconds over my erg times at the same rate, 1:45 @ 25 spm OTErg is the equivalent of 2:03 @ 25 spm (7.5 SPI) OTW.

So that is what I should aim at this summer and fall for long distance rowing in my 1x, eventually, I hope, for distances up to a HM/20K.

Then, trying to hold 25 spm in a number of head races this fall should be a modest, achieveable goal.

And I could wait until next year to try to build my rate over 3 miles up to 30 spm to prepare for the Head of the Charles.

ranger

[ranger]

OTErg, 10MPS @ 25 spm is 2:00, not 1:45.

Difference?

15 seconds per 500m.

This minute over 2K is right around the difference between a good Open erger and a good 60s erger, forty years older.

ranger

[ranger]

A HM is done at 5K + 6.

So a HM OTW, 2:03 @ 25 spm, would be great stuff for a 60s rower.

Last year, Dietz won the 60s/Veteran race at the Head of the Charles at 2:06 pace, 20:17.

No 60s/Veteran has ever done much better than that.

Dietz is perhaps the most distinguished champion at the Head of the Charles in the history of the event.

ranger

[PaulH]

Just to stay as scrupulous about technique OTErg as I am trying to be OTW, I have settled on 12.5 SPI for all of my erging.

As it turns out, for everyday distance rowing, 12.5 SPI is overstroking for me.

So within 22 hours (no more than 2 hours of actual erging) ranger can decide on a particular approach with enough confidence to publicly declare that he'll use it for all his erging, and then decide that he's got it wrong.

Just thought I'd highlight that, in case anyone thought they should place any weight whatsoever on anything ranger says. But then what would you expect from a confessed liar?

[ranger]

Just to stay as scrupulous about technique OTErg as I am trying to be OTW, I have settled on 12.5 SPI for all of my erging.

As it turns out, for everyday distance rowing, 12.5 SPI is overstroking for me.

So within 22 hours (no more than 2 hours of actual erging) ranger can decide on a particular approach with enough confidence to publicly declare that he'll use it for all his erging, and then decide that he's got it wrong.

Just thought I'd highlight that, in case anyone thought they should place any weight whatsoever on anything ranger says. But then what would you expect from a confessed liar?

Lying?

No, experimentation.

Experimentation is learning.

If you think that life is a rigidly prescribed regimen, you are a robotic moron.

Good luck with it.

ranger

[PaulH]

I didn't say you were lying, I said you were a liar. What you said in the posts I quoted was entirely truthful, and a demonstration of your willingness to say every fleeting thought that passes unimpeded through your mind as though it had actual meaning.

I made no comment on the truthfulness of that statement, though I did on your truthfulness in general, where you've agreed that you are a liar not just to us here, but to your family.

[macroth]

ranger posting at 2:14 (+4 edits, last one at 3:07), 2:37, 3:02 (edited at 3:14), and 3:15.

Not much erging --"distance" or otherwise-- going on this morning. You lazy bum!

Tell us ranger, given your physical condition, what is preventing you from doing 20k OTE and 20k OTW every morning? Why is this still a long term goal and not an every day occurrence? 20k at an average of 2:00/500m is only 80 minutes of erging. Of course, with your training habits (RWB) this probably balloons up to 2 hours, even if you are in fact doing 1:50/500m or so as you claim, but by then it should be, what, 4:30, 5 a.m. at the latest ?

Eat and rest an hour or so, get on the water and row 20K (max. 2500m at a time or however long your stretch of river is), you should be done by 10 a.m. Surely your wife can't complain if you're done with your hobby for the day by 10?

So, fit as you are (like a 30 year old), with no staleness or fatigue whatsoever from your training (as you have been saying for years), with a clear goal to shatter world records right and left over the next year, starting in only 4 months...

...why are you being so lazy and unfocused?

Seen from a different angle, is there really any need for you to aim for 20+20, 7 days a week, since it's obviously such a challenge for you? Could 12+12 be enough?

Maybe 7 years of experimenting is also enough and you should start thinking about training.

[mikvan52]

(too logical)

Like so many "crock" stars,
ranger will stick to his guns to his dying day.



He knows his lines and is happy with them now.

[ranger]

a demonstration of your willingness to say every fleeting thought that passes unimpeded through your mind as though it had actual meaning

Indeed.

That's what experimentation, rather than regimentation, is all about.

You learn by failing, not by succeeding.

Knowledge proceeds largely by falsifying hypotheses, not by confirming them.

Skill-building does the same.

ranger

[ranger]

is there really any need for you to aim for 20+20, 7 days a week, since it's obviously such a challenge for you? Could 12+12 be enough?

Maybe 7 years of experimenting is also enough and you should start thinking about training.

My goal is 20+20, although I haven't been doing that yet.

Enough?

What you do is never "enough."

It is just what you can do at the moment, trying your best, but staying within the flow of your physical capacities and training.

I have been doing plenty of training.

But you are right, over the last seven years my focus has been on skill-building, learning to row, and only secondarily on training.

Sure, I would love to get back to training as a major focus, and certainly will, when it is appropriate.

I guess that I am _approaching_ that point, but it doesn't seem to be here yet, at least in full.

ranger

[ranger]

Rating 25 spm for a HM then leaves an orderly distribution of other rates at other distances.

FM 24 spm
60min 26 spm
10K 27 spm
30min 28 spm
6K 29 spm
5K 30 spm

These are pretty much the rates that I used to row for these distances back in 2002-2003, but at 10 SPI, rather than 12 SPI.

I have increased my stroking power 2 SPI, by just improving my technical effectiveness and efficiency, with no increase in effort, fitness, or physical capacity.

ranger

[mikvan52]

Rich: May I have your guidance on your adage about 12 seconds being a hard and fast margin between the erg and the water. (pace per 500m margin)
AS you see from my OTW workout below, I am going along at 1:32 pace in the third sequence.

Does this mean I am capable of (1:32 - 12 seconds) 1:20 on the erg?

Getting ready for Saturday's race.


3 starts ... the 1st 100m... w/racing start sequence... recorded on SpeedCoach XL2

1st one
14 Jul
5:56 pm
100m in 21.1 sec @ 37.5 spm 1:45 pace

2nd one (recorded in 10 meter increments
14 Jul
6:00 pm
10m - 3.5 sec 2:54.6 avg - 2:55 split - 30 spm - 1 stroke
20m - :05.6 - 2:21.6 - 1:48 - 38.5 - 3
30m - :07.6 - 2:06.2 - 1:35 - 37.5 - 4
40m - :09.4 - 1:57.9 - 1:32 - 37.5 - 5
50m - :11.3 - 1:53.0 - 1:33 - 37.0 - 6
60m - :13.3 - 1:50.7 - 1:39 - 38.0 - 8
70m - :15.1 - 1:48.2 - 1:32 - 38.0 - 9
80m - :17.0 - 1:46.3 - 1:32 - 35.5 - 10
90m - :18.9 - 1:44.9 - 1:33 - 35.5 - 11
100m-:20.8 - 1:43.8 - 1:33 - 36.5 - 12

3rd one
14 Jul
6:02 pm
10m - :03.6 - 2:58.5 - 2:58 - 19.0 - 1
20m - :05.7 - 2:22.4 - 1:46 - 39.5 - 2
30m - :07.6 - 2:06.7 - 1:35 - 38.5 - 3
40m - :09.4 - 1:58.3 - 1:32 - 38.5 - 4
50m - :11.4 - 1:53.7 - 1:35 - 35.5 - 6
60m - :13.3 - 1:51.2 - 1:39 - 37.5 - 7
70m - :15.2 - 1:48.6 - 1:32 - 37.0 - 8
80m - :17.1 - 1:46.6 - 1:32 - 37.5 - 9
90m - :18.9 - 1:44.9 - 1:31 - 37.5 - 10
100m-:20.8 - 1:43.7 - 1:32 - 37.5 - 11

Comment: My "shifts" seen at 60 meters come at the end of my 5 strokes starting sequences... a noteworthy decrease in boat speed

I don't believe I've ever seen "1:31" on a calibrated SpeedCoach before.

Two 100m starts in 20.8. Even with more conservative starts, I should be able to get a jump on the field at 1k races.

I don't know, perhaps 12 seconds refers to on a select few who "now row well" and are "very happy with" it and have "long term goals" and can "rate it up"... things you've told me again an again that I can't do.

Do you advise that I switch my training to getting on the erg first every day?
What should I do, post spi tables many times over?

[macroth]

Rating 25 spm for a HM then leaves an orderly distribution of other rates at other distances.

FM 24 spm
60min 26 spm
10K 27 spm
30min 28 spm
6K 29 spm
5K 30 spm

ranger

Obviously, I wrote no such thing.


For those of you with a clue:
Supposing for a fleeting moment that ranger's rate table is an accurate representation of his 2002-2003 rowing, do any of you have an explanation for his corresponding SPI increasing steadily from 10.3 to 10.7, from 5K up to 60'? Is this typical? Strangely, it falls back down to 9.2 for his 2002 HM and jumps back up to 9.8 for his 2003 marathon. Is there any remotely interesting information one can gather from this?

[PaulH]

a demonstration of your willingness to say every fleeting thought that passes unimpeded through your mind as though it had actual meaning

Indeed.

That's what experimentation, rather than regimentation, is all about.

ranger

And, to helpfully prove my point, I can once again accurately call you a liar.

[hjs]

So, all I need to do for the rest of the summer

is my goal.

If .............



So .................., eventually, I hope

Then, trying .............

I could wait............

ranger