Ranger's training thread

[ranger]

It looks as though Alexander, a Canadian, has won the 1x E masters division at St. Catharines.

In 3:46.

1:53 pace.

ranger

[macroth]

24 miles in an hour? Downhill and tailwind both ways, obviously. What a joke.

Those pictures are also interesting. That birch was headed straight at your boat, then broke into a few pieces that fell sideways, right along the hull? You were VERY lucky indeed.


Or maybe a big fat liar.

[Carl Watts]

24 miles in an hour? Downhill and tailwind both ways, obviously. What a joke.

Those pictures are also interesting. That birch was headed straight at your boat, then broke into a few pieces that fell sideways, right along the hull? You were VERY lucky indeed.


Or maybe a big fat liar.

Clearly it has been dead wood for some time. It finally fell over and into bits because its rotton to the core.I'm talking about the tree in case there is any confussion.

[ranger]

It finally fell over

Yep, it just fell over, as you want to do after a 2K, given the anaerobic stress, when you are fully trained to race.

Last time I fell off an erg at the end of a race was at BIRC in 2003 (lwt 6:28) when I was 52.

I'll be ready to fall off the erg again at end of my race at BIRC 2010.

I get about a dozen seconds over 2K from 2-3 months of hard anaerobic sharpening.

ranger

[aharmer]

It finally fell over

Yep, it just fell over, as you want to do after a 2K, given the anaerobic stress, when you are fully trained to race.

Last time I fell off an erg at the end of a race was at BIRC in 2003 (lwt 6:28) when I was 52.

I'll be ready to fall off the erg again at end of my race at BIRC 2010.

I get about a dozen seconds over 2K from 2-3 months of hard anaerobic sharpening.

ranger

But how will you know what starting point to subtract the dozen seconds from when you're too cowardly to do a 2k before your 3 months of sharpening...as you promised about 100 times.

[ranger]

But how will you know what starting point to subtract the dozen seconds from

Why aren't all things known?



No need, really.

If you subtract the 12 seconds from my 6:41 last year, pulled at max drag, without any sharpening, you get 6:29.

No one my age and weight has done better than 6:42.

This fall, I think I will also get quite a bit from rowing at low drag (118 df.), and what goes with it, a lower rate and a higher stroking power (13 SPI, rather than 12 SPI).

How much, I don't know.

But I suppose we'll soon find out.

ranger

[whp4]

It finally fell over

Yep, it just fell over, as you want to do after a 2K, given the anaerobic stress, when you are fully trained to race.

Last time I fell off an erg at the end of a race was at BIRC in 2003 (lwt 6:28) when I was 52.

I'll be ready to fall off the erg again at end of my race at BIRC 2010.

I get about a dozen seconds over 2K from 2-3 months of hard anaerobic sharpening.

ranger

But how will you know what starting point to subtract the dozen seconds from when you're too cowardly to do a 2k before your 3 months of sharpening...as you promised about 100 times.

He's much better now, stroke is fixed, he's rowing perfectly for a guy his age and weight named Rich Cureton, and his fitness is maximal, remember, so clearly his all-time PB is a good starting point, don't you think?

[ranger]

He's much better now, stroke is fixed, he's rowing perfectly for a guy his age and weight named Rich Cureton, and his fitness is maximal, remember, so clearly his all-time PB is a good starting point, don't you think?

No, the 6:29 just comes from adding/subtracting what I regularly get from sharpening (a dozen seconds over 2K) to/from what I did a few months ago.

As I said, what I will get from rowing well at low drag (118 df.) is more uncertain, but I think it will also be significant.

ranger

[whp4]

He's much better now, stroke is fixed, he's rowing perfectly for a guy his age and weight named Rich Cureton, and his fitness is maximal, remember, so clearly his all-time PB is a good starting point, don't you think?

No, the 6:29 just comes adding/subtracting what I regularly get from sharpening (a dozen seconds over 2K) to/from what I did a few months ago.

As I said, what I will get from rowing well at low drag (118 df.) is more uncertain, but I think it will also be significant.

ranger

Backing away from that 6:16-6:20 nonsense already?

[whp4]

How much I don't know!

That comma was incorrect punctuation for your declaration, so I recycled it into an exclamation point for you. Much better now!

[ranger]

Backing away from that 6:16-6:20 nonsense already?

Not at all.

If I pull 13 SPI, given the lower drag (118 df.), I just need to rate 32 spm to pull 6:16.

That doesn't seem unreasonable/unlikely as all.

When I am fully trained, if I can't rate 32 spm for 2K, I will be astonished.

To pul 6:28 back in 2003, I had to rate 36 spm for the first 1700m.

Then I kicked it in over the last 300m at 40 spm.

ranger

[whp4]

When I am fully trained, if I can't rate 32 spm for 2K, I will be astonished.

If you're ever fully trained, we'll be astonished

[ranger]

When I am fully trained, if I can't rate 32 spm for 2K, I will be astonished.

If you're ever fully trained, we'll be astonished

I will be sharpening for the next six months.

That should be more than enough time to get fully trained.

The work I have been doing over the last few years with my OTErg technique at UT levels of effort is complete.

I now pull 13 SPI @ 118 df.

In terms of technique, for a lightweight of any age, that's perfect rowing.

That's 3 SPI better than what I used to pull back in 2003 at max drag (200+ df.).

I am now rowing with 30% more power per stroke, even though I am seven years older.

And I am generating this additional power with speed, timing, and leverage, and the run/spin of the boat/wheel on the recovery (i.e., with a lower rate and a higher ratio), rather than with brute strength.

I am now rowing at a minimal drag (118 df.).

Having learned to use my legs properly, I now get 130 kg.F of peak force on each stroke.

Back in 2003, I only got 90 kg.F. of peak force.

I have learned how to row.

ranger

[ranger]

Once you row perfectly (13 SPI for lightweights, 16 SPI for heavyweights), the numbers get _very_ elegant.

At 13 SPI and 118 df., I suspect that my drive is as short as .6 seconds.

At 20 spm (1:50 pace), where the stroke cycle is 3 seconds long, that means I am in a 4-to-1 ratio.

I am resting 80% of the time.

At 32 spm, my race rate, where the stroke cycle is 1.87 seconds long, I am in a 2-to-1 ratio.

I am resting 67% of the time.

In absolute terms, between drives, I am resting exactly half as much time (1.2 seconds) at 32 spm as I am resting at 20 spm (2.4 seconds).

My task during sharpening is to get my body and mind used to this reduction in ratio, this 50% reduction in the time I am resting between each stroke, keeping my technique and stroking power constant.

At 13 SPI, 32 spm is 10 MPS.

1:34

My 2K target.

ranger

[ranger]

Now that I row perfectly at 118 df. OTErg, I suspect that these numbers about ratio and rest time vs. drive time should hold for my OTW rowing, too.

That is, OTW, when I am doing 20 spm, I suspect that I am in a 4-to-1 ratio.

I am not that far along yet in my OTW rowing, but I also suspect that, OTW, my ideal rate and ratio for a 2K trial/race is 32 spm in a 2-to-1 ratio.

ranger