Ranger's training thread

[ranger]

you have a great glory-weight 2k... that's all.

Well, OTErg, the 2K is the only race, really.

The other events are just 2K training--2K "predictors."

So your 2K defines your accomplishment.

Having a good 2K, then, is indeed "all you can have."

This last year, no one my age and weight (or older) came within 20 seconds of my 2K--and I didn't prepare to race.

Happy with that.

The last time I was fully trained, I had a lwt 6:28 OTErg.

Together with a lwt 6:29 and 6:30, that was good enough for the 50s lwt WR, three times over, and golds in all of the major championships.

Now that I row well (13 SPI) at low drag (118 df.), I think I am now about a dozen seconds better than that.

If I am right about this, I am now positioned to pull--by far--the best age-group 2K in the history of the sport:

A lwt 6:16 at 60, 26 seconds under the 60s lwt WR.

Actually, erging is not the only thing I have been doing, either.

For instance, this morning, I was doing some smooth 1:56 @ 29 spm OTW.

Delighted with that.

7.7 SPI

Right about what you do.

So, I guess I have learned some things about how to move a boat, too.

ranger

P.S. If I succeed in pulling a lwt 6:16 at 60, no, I won't have just a "glory-weight" 2K. I will best the 60s _heavyweight_ WR by eight seconds, and the 55s hwt WR by two seconds--rowing as a lightweight.

[ranger]

I've got my standard session of 12k @22 down to a comfortable 1:55 pace now. I was doing these at 1:48-1:49 when pulling 6:26 2ks so some way to go yet. As for lwt, not yet sure as Mrs L thinks I'm too gaunt as a skinny but I'm only at 80kg or so now and the last 5kg was easy to shift last time. I'm only able to train 3 or 4 times a week now so I guess my ambitions are a bit more limited than they previously were.

I'll definitely be racing at BIRC and I'll definitely be there to see your 6:20...

Good to hear that your training is going well.

Sounds as though you are on the road to some good race preparation.

See you at BIRC.

ranger

[ranger]

Does my training get results or not? You be the judge.

You are the best judge about what results you are getting.

Clearly, you think that a lwt 6:50 on the erg is fine.

To each his own.

I have pulled a lwt 6:28, rowing poorly (10 SPI) at max drag (200+ df.).

So, now that I row well (13 SPI) at low drag (118 df.), I hope to row quite a bit better than that.

How much better?

A dozen seconds or so.

No, I wouldn't be happy if I pulled 6:50.

So, if that's what your training yields, it isn't appropriate for me.

Good luck with it.

ranger

[ranger]

Does my training get results or not?

OTW?

Beats me.

I am just a novice.

You be the judge.

Given that your major goal is to win the HOCR, I would assume that the answer so far is "no."

It is also clear that you can't beat either Roy or me on the erg, or get anywhere near a WR.

I don't know whether you care about this, but this erging doesn't seem to be the most desirable result, either.

ranger

[KevJGK]

Clearly, you think that a lwt 6:50 on the erg is fine.

To each his own.

Rich, just to be absolutely clear on this.

A lwt 06:49.7 2K by a 160 pound 57 year old is not "fine".

It's fucking AMAZING!

[ranger]

Clearly, you think that a lwt 6:50 on the erg is fine.

To each his own.

Rich, just to be absolutely clear on this.

A lwt 06:49.7 2K by a 160 pound 57 year old is not "fine".

It's fucking AMAZING!

I didn't say that it was bad.

I said that it isn't appropriate as a goal for me---or the best result.

If everyone shows up and rows, fully trained, it isn't good enough to win or break a WR, much less set a WR that might stand for a while.

As I said, Mike might not care about this.

It's up to him.

So it goes.

Last year, I did 6:41, still pulling at max drag, struggling with technique, and without even preparing for it.

ranger

[Nosmo]

@ 29 spm OTW.

Delighted with that.

7.7 SPI

Lets see, 29 spm times 7.7 SPI = 223 Watts.

Why would you be delighted with that? You should be able to do 223 Watts for well over an hour, much more then "some strokes" during a 10k workout. At 223 watts that is a power for long slow distance. Of course if your max force is only 130 Newtons then it would be impressive, but who would want to row at such a low force?

You brag about some really silly things some times. Perhaps you should try to learn what these concepts really mean. Just a suggestion.

[ranger]

@ 29 spm OTW.

Delighted with that.

7.7 SPI

Lets see, 29 spm times 7.7 SPI = 223 Watts.

Why would you be delighted with that? You should be able to do 223 Watts for well over an hour, much more then "some strokes" during a 10k workout. At 233 watts that is a power for long slow distance. Of course if your max force is only 130 Newtons then it would be impressive, but who would want to row at such a low force?

You brag about some really silly things some times. Perhaps you should try to learn what these concepts really mean. Just a suggestion.

These are just rules of thumb that help me keep track of my progress.

If you are pulling 1:56 @ 29 spm and lift the rate to 36 spm, you go 1:48.

ranger

[ranger]

I've got my standard session of 12k @22 down to a comfortable 1:55 pace now.

Sure.

That's UT2 for a 6:40 2K.

1:49 @ 22 spm (12 SPI) is UT2 for a 6:16 2K.

Lately, in my low rate rowing, I have been working a lot with 1:48 @ 21 pm (13 SPI)--a little tougher rate and pace, done at a somewhat higher, low UT1, heart rate.

ranger

[ranger]

Gorgeous morning OTW.

Did 10K, after erging.

I really took some good strokes today.

By letting the boat run further, my catch timing is vastly improved.

My shoulders are now relaxed at the catch.

I am faster and faster out of the bow at the finish.

I am getting further and further forward at the catch.

I am starting to get better vector forces on the oars with my shoulders during the arm pull.

I am now feathering at the finish by rolling the handles out onto my fingers rather than by breaking my wrists.

Delighted with this.

ranger

[macroth]

I am starting to get better vector forces on the oars with my shoulders during the arm pull.

ranger

Vector forces, eh? Why do you feel the need to "name-drop" a term you just heard a few days ago? Do you think it gives more weight to your invariably vague accounts of your training when you misuse another technical term?
How many SPI's are your better vector forces giving you these days, give or take a few inverse Farads per square pound?

[lancs]

That's UT2 for a 6:40 2K.

I'd say I'm a few seconds short of 6:40 for a 2k right now. I'll soon sort that though..

Lately, in my low rate rowing, I have been working a lot with 1:48 @ 21 pm (13 SPI)--a little tougher rate and pace, done at a somewhat higher, low UT1, heart rate.

But you've not yet managed a continuous 12k without breaks though have you?

[NavigationHazard]

So let's see. If 8 x 500m/3:30 rest is around 2k - 3, what do you suppose 30 x 250m/1:45 rest is?




The last eight are increasingly lumpy.....

How's that 80 x 250 r38 @ 1:32/paddle a 250 coming?

[Nosmo]

@ 29 spm OTW.

Delighted with that.

7.7 SPI

Lets see, 29 spm times 7.7 SPI = 223 Watts.

Why would you be delighted with that? You should be able to do 223 Watts for well over an hour, much more then "some strokes" during a 10k workout. 223 watts is a power for long slow distance. Of course if your max force is only 130 Newtons then it would be impressive, but who would want to row at such a low force?

You brag about some really silly things some times. Perhaps you should try to learn what these concepts really mean. Just a suggestion.

These are just rules of thumb that help me keep track of my progress.
ranger

What does this response have to do with what I wrote? It just demonstrates willful ignorance and/or an inability to read. The point is that in a single 1:56 at 29 spm is not 7.7 SPI, unless you weigh about 115 lbs have pretty good technique. For anyone your size it is much higher. Furthermore you don't know what it is.

If you are pulling 1:56 @ 29 spm and lift the rate to 36 spm, you go 1:48.
ranger

Only if your force doesn't decrease by more 15%, your stroke length doesn't decrease, and you have the aerobic capacity and technique to increase the power by 25%. Caveats you choose to ignore. Pretty sloppy language.

[whp4]

Pretty sloppy language.

If you think his language is sloppy, you should see his rowing!