Ranger's training thread

[ranger]

I suspect no one is really paying attention to either of us anymore Rich.

Anymore?

Why should they ever?

Hey, it's a free world, especially on the internet.

They can pay attention to whatever they want.

No one is making them boot up and google the C2 forum.

I am just locked onto my target (6:16 at 60) and have chosen to chat about it here.

So it goes.

Anyone can tune in or tune out as they would like.

If "Housewives of New Jersey" is more interesting to them, "who am I to blow against the wind"?

ranger

[ranger]

Maybe i'll ask him what he thinks his best rowing achievements have been. .. I doubt that FM on the erg will rank very high....

I didn't say that it was.

I said a 2:32 FM on the erg is an important part of my training for a 6:16 2K on the erg.

As I understand, Rob never got anywhere near 6:16 for 2K on the erg.

Even in his early 50s, he erged his 2Ks in the middle 6:30s.

On the erg, he was much better in a FM than he was in a 2K.

ranger

[ranger]

I suspect you will never race in the single

That's entirely up to me, but, hey, I really didn't buy a $7000 1x just to get some exercise every now and then in a nice boat.

Sure, best laid plans "often gang aley," but my intentions right now are to race regularly OTW, both sprints and head races, for the next three decades.

I think it will be a blast.

ranger

[NavigationHazard]

Wee, sleekit, cow'rin, tim'rous Battie,
O, what a panic's in thy breastie!
Thou need tae ceet Bob Burns less hasty
Wi raivelt speaks!
I wad be laith to rin an' scauld thee,
Wi' mettit richts.
...
ManBattie, thou wi unco bang,
Do kythe how gabslaiks may be vain:
The best-made strokes o' thee at lang
Gang aft agley,
An' lea'e ye nought but grief an' pain,
For promis'd joy!

[mikvan52]

Wee, sleekit, cow'rin, tim'rous Battie,
O, what a panic's in thy breastie!
Thou need tae ceet Rob Burns less hasty
Wi raivelt speaks!
I wad be laith to rin an' scauld thee,
Wi' mettit richts.
...
ManBattie, thou wi unco bang,
Do kythe how gabslaiks may be vain:
The best-made strokes o' thee at lang
Gang aft agley,
An' lea'e ye nought but grief an' pain,
For promis'd joy!

Yeah, an' that goes fur me too!

thnx, Nav'!

[ranger]

I no longer am concerned about you ever becoming my rival

Your rival?

How could I ever be your rival?

IYHO, no one but you can ever learn to scull.



So why worry about your not being able to rate up?

Fitness is not an issue in sculling anyway.

Sculling isn't erging.

Sculling is all technique.

Those guys who beat you by 15 seconds per 500m OTW--across the board--just have a lot better technique than you.

You just still have a lot to learn.

Keep working on it.

It will come along one of these days.

ranger

[hjs]

I suspect you will never race in the single

That's entirely up to me, but, hey, I really didn't buy a $7000 1x just to get some exercise every now and then in a nice boat.

Sure, best laid plans "often gang aley," but my intentions right now are to race regularly OTW, both sprints and head races, for the next three decades.

I think it will be a blast.

ranger

You flew to birc and didn,t row............... So that 7k is not much different, you will never dare to race. You could not stand the result. Just like you don,t dare to do birc, wirc or the euro and that's erging something you can do for a bit.

[ranger]

_Very_ stable cadence now, 1:44 @ 26 spm (12 SPI), with a HR well under my anaerobic threshold.

So that might be a good place to start for repeating 2Ks @ 12 SPI.

Then I can slowly push the rate up to 32 spm by September 1st.

This will lift my HR from UT1 into AT (180 bpm, etc.).

Holding my technique steady at 12 SPI, I could shoot for 10 reps @ 26 spm, 8 reps @ 27 spm, 6 reps @ 28 spm, 4 reps @ 29 spm, 3 reps @ 30 spm, 2 reps @ 31 spm, and then a 2K trial @ 32 spm.

29 spm is under the 60s lwt WR.
30 spm is under the 55s lwt WR.
31 spm revisits my race in Baltimore in 2006.
32 spm revisits my 2K pb.

If I succeed in pulling a 2K, 12 SPI @ 32 spm, on September 1st, I can start hard sharpening.

Moving the rate up from 32 spm,

12 SPI @ 33 spm is under the 50s lwt and 60s hwt WRs.
12 SPI @ 34 spm is 6:20.
12 SPI @ 35 spm is my 2K target, 6:16.

6:16 is two seconds under the 40s lwt and 55s hwt WRs.

120 df.

ranger

[lancs]

If I succeed in pulling a 2K, 12 SPI @ 32 spm on September 1st, I can start hard sharpening.

Though as you, I and everyone else here knows, you won't pull any sort of 2k on September 1st.

Looking forward to hearing what your excuse is...

[ranger]

If I succeed in pulling a 2K, 12 SPI @ 32 spm on September 1st, I can start hard sharpening.

Though as you, I and everyone else here knows, you won't pull any sort of 2k on September 1st.

Looking forward to hearing what your excuse is...

The plan is to repeat 2Ks from now until September 1st.

The 2K I pull on September 1st will just be more of the same--but only one rep rather than two, three, four, six, eight, or ten.

It's time to move on to AT work, "pre-sharpening," level 2.

ranger

[ranger]

10K OTW, after 15K OTErg.

North wind today, so I took "Windhover" to Europe Bay.

Nice.

Europe Bay, on the Lake Michigan side of the Door County Peninsula, just below Europe Lake and just above Newport Bay, is about twice as long as Europe Lake.

3 miles?

http://maps.google.com/maps?client=safa ... tQPwhtj6Dw

Didn't take my speed coach, but I really had it going nicely today OTW.

ranger

[NavigationHazard]

10K OTW, after 15K OTErg. North wind today, so I took "Windhover" to Europe Bay. Nice.

Europe Bay, on the Lake Michigan side of the Door County Peninsula, just below Europe Lake and just above Newport Bay, is about twice as long as Europe Lake.

3 miles?

http://maps.google.com/maps?client=safa ... tQPwhtj6Dw

Didn't take my speed coach, but I really had it going nicely today OTW.

ranger

Your well-known powers of assessment strike again:



Fraud.

[ranger]

10K OTW, after 15K OTErg. North wind today, so I took "Windhover" to Europe Bay. Nice.

Europe Bay, on the Lake Michigan side of the Door County Peninsula, just below Europe Lake and just above Newport Bay, is about twice as long as Europe Lake.

3 miles?

http://maps.google.com/maps?client=safa ... tQPwhtj6Dw

Didn't take my speed coach, but I really had it going nicely today OTW.

ranger

Your well-known powers of assessment strike again:



Fraud.

Sorry.

I meant 3K (i.e., twice as long as Europe Lake).

Today, I did two laps, point to point.

ranger

[aharmer]

So I assume you will be posting screenshots including HR of your 2k repeat sessions?

[ranger]

So I assume you will be posting screenshots including HR of your 2k repeat sessions?

Yes.

To reach my 2K target (6:16) when I am fully trained, heart rates on the easiest of these UT1/AT 2Ks, 1:44 @ 26 spm, need to be _very_ controlled, well under my anaerobic threshold (172 bpm), top-end UT1.

Although they will be done at only 26 spm, these 6:56 2Ks will be eight seconds faster than the 60s lwt hammer at WIRC 2010 (7:04).

Top-end UT1 is 2K + 10.

I am now 59.5 years old.

At WIRC 2011, I will be 60.

Fully trained, in a 2K trial/race, I will rate 35 spm.

ranger