Ranger's training thread

[macroth]

I am into a nice routine at the moment that I don't want to alter:

a triple session: OTErg, bike, OTW.


ranger

Lord knows that's the type of routine you never break out of. You wasted the entire winter doing something very similar instead of sharpening and getting your oft-promised 6:28 2K done and moving on to 6:16, even though you were already claiming to row perfectly.

So it sounds like you won't be sharpening and will be racing "unprepared" throughout the season. Not the best way to go about shattering world records, you know.

[ranger]

I am into a nice routine at the moment that I don't want to alter:

a triple session: OTErg, bike, OTW.


ranger

Lord knows that's the type of routine you never break out of. You wasted the entire winter doing something very similar instead of sharpening and getting your oft-promised 6:28 2K done and moving on to 6:16, even though you were already claiming to row perfectly.

So it sounds like you won't be sharpening and will be racing "unprepared" throughout the season. Not the best way to go about shattering world records, you know.

No, I'll be sharpening.

Hard.

ranger

[Byron Drachman]

What makes you think that rivers have loops?

Hi Jon,
No loops. But we do have a section of the river that Ranger should find interesting. There are pairs of buoys lined up with enough room for a shell to go through. Each buoy goes under an oar just outside an oarlock if you are steering well. It is a course set up by some water skiers. Sometimes they get out of line and before they get re-arranged it is more fun to do the course. I go through the course each time I am on that section of the river. It happens to be on the part of the river where I row with squared blades.

[ranger]

What pace will you go out at at BIRC? What will be your 1k split?

I will be fully prepared to race.

When you are fully prepared to race, a 2K on the erg is a no-brainer.

You just hold the pace, flat splits, that you have achieved in your training.

For me, 8 x 500m (3:30 rest) is done at 2K - 3.

4 x 1k is done at 2K.

4 x 2K is done at 2K + 4.

5K is done at 2K + 5.

Etc.

Of course, distance trials (60min, etc.) and things like 30'r20 and 60'r20 are also 2K predictors.

30'r20 is done at 2K + 12.

60'r20 is done at 2K + 15.

UT2 @ 22 spm is done at 2K + 15.

UT1 @ 24 spm is done at 2K + 10.

I'll have to see whether it is justified, but I would _like_ to hold 1:35s for the first 1700m, then kick.

That should be 32-34 spm.

ranger

[ranger]

What makes you think that rivers have loops?

Hi Jon,
No loops. But we do have a section of the river that Ranger should find interesting. There are pairs of buoys lined up with enough room for a shell to go through. Each buoy goes under an oar just outside an oarlock if you are steering well. It is a course set up by some water skiers. Sometimes they get out of line and before they get re-arranged it is more fun to do the course. I go through the course each time I am on that section of the river. It happens to be on the part of the river where I row with squared blades.

I don't have any problem steering, Byron.

I look forward to the tour!

Should be fun.

See you there.

ranger

[ranger]

BTW, not rowing very hard at all, just concentrating on technique, OTW, I am now doing a very nice 2:10 @ 24 spm in my Fluid.

This would be a nice pace to work up to 5K, 10K, 20K, etc.

Then to train for head races, I could raise the rate and stroking power from there.

If I can do it cleanly and comfortably for long distance, 2:10 @ 24 spm is entirely respectable, just a tad short of 10 MPS.

ranger

[lancs]

1:45 @ 22 spm is UT2 for a 6:00 2K.

Lancs is pulling 1:55 @ 22 spm?

Although in fairness, unlike you, I don't take breaks during my UT2 pieces...

[NavigationHazard]

That is the smallness of your vision.

[leadville]

BTW, not rowing very hard at all, just concentrating on technique, OTW, I am now doing a very nice 2:10 @ 24 spm in my Fluid.
This would be a nice pace to work up to 5K, 10K, 20K, etc.
Then to train for head races, I could raise the rate and stroking power from there.
If I can do it cleanly and comfortably for long distance, 2:10 @ 24 spm is entirely respectable, just a tad short of 10 MPS.
ranger

But since you aren't racing any head races its a moot point.

I asked about your racing schedule this fall and you have failed to respond. So whats it to be rangerboy? Gonna race otw? Or just IRL (in rangerland)? You know, that fabled paradise, that mythical world where rangerboy actually rows an entire 1k otw without dropping those handles?

[NavigationHazard]

No, I'll be sharpening. Hard.

Not proper adverb form and word order. You forgot the "ly": "Hardly." Correct is "I'll hardly be sharpening."

[ranger]

1:45 @ 22 spm is UT2 for a 6:00 2K.

Lancs is pulling 1:55 @ 22 spm?

Although in fairness, unlike you, I don't take breaks during my UT2 pieces...

I am not working on my fitness.

I am working on technique.

My fitness has been maximal for a decade.

ranger

[ranger]

That is the smallness of your vision.

Well, that depends.

If Lancs had three WR rows, set while his fitness was maximal, but rowed poorly, working on his fitness, over and over, while he was aging, while neglecting work on technique, would be entirely fruitless.

No?

ranger

[ranger]

No, I'll be sharpening. Hard.

Not proper adverb form and word order. You forgot the "ly": "Hardly." Correct is "I'll hardly be sharpening."

Well, given my rowing now, I don't think I have to sharpen at all to row 6:28.

I just have to keep doing distance rowing.

So, I'll work from there.

Given our differences in age and weight, my rowing 6:28 is like you rowing 6:00.

ranger

[leadville]

No, I'll be sharpening. Hard.

Not proper adverb form and word order. You forgot the "ly": "Hardly." Correct is "I'll hardly be sharpening."

Well, given my rowing now, I don't think I have to sharpen at all to row 6:28.

I just have to keep doing distance rowing.

So, I'll work from there.

Given our differences in age and weight, my rowing 6:28 is like you rowing 6:00.

ranger

Except Nav DOES while you just talk.

[mikvan52]

What pace will you go out at at BIRC? What will be your 1k split?

I will be fully prepared to race.

When you are fully prepared to race, a 2K on the erg is a no-brainer.

You just hold the pace, flat splits, that you have achieved in your training.

For me, 8 x 500m (3:30 rest) is done at 2K - 3.

4 x 1k is done at 2K.

4 x 2K is done at 2K + 4.

5K is done at 2K + 5.

Etc.

Of course, distance trials (60min, etc.) and things like 30'r20 and 60'r20 are also 2K predictors.

30'r20 is done at 2K + 12.

60'r20 is done at 2K + 15.

UT2 @ 22 spm is done at 2K + 15.

UT1 @ 24 spm is done at 2K + 10.

I'll have to see whether it is justified, but I would _like_ to hold 1:35s for the first 1700m, then kick.

That should be 32-34 spm.

ranger

Why did he quote me and then write something that has little to do with the question?

Rich (AGAIN)

What pace will you go out at at BIRC? What will be your 1k split?