Ranger's training thread

[rjw]

When I ride on my trainer, I have both pedals and toe straps.

I do about 90 rpms.

Rich - I believe that you can do 24.1 on your trainer however this has little relevance with doing this on the road. You would have us believe that you do your riding on the road at 24 + mph and say little to dispel that.

So, you ride your indoor trainer at 24.1 mph. You work hard and there are buckets of sweat. That is great.

But, please, to pass this off as if your could do this on a road course - not a chance.

[Carl Watts]

When I ride on my trainer, I have both pedals and toe straps.

I do about 90 rpms.

Rich - I believe that you can do 24.1 on your trainer however this has little relevance with doing this on the road. You would have us believe that you do your riding on the road at 24 + mph and say little to dispel that.

So, you ride your indoor trainer at 24.1 mph. You work hard and there are buckets of sweat. That is great.

But, please, to pass this off as if your could do this on a road course - not a chance.

Hey why not ? he thinks all his Erg scores translate directly to his OTW performance so whats the difference ?

Probably better that Ranger goes away for 3 months and actually tries to do some of the training instead of just talking about it here as he has one hell of a lot of work to do if he wants to pull a sub 6:30.

[leadville]

1:50 @ 20 spm (13 SPI) for a HM predicts a 6:16 2K.

In 2006, when he set the 55s lwt WR at 6:38/1:39.5, Rocket Roy did 1:55.5 @ 20 spm (11.3 SPI) for a HM.

The difference between 1:50 and 1:55.5, 5.5 seconds per 500m, is the equivalent of 22 seconds over 2K.

6:38 minus 22 seconds is 6:16.

Given the normal decline with age, the prediction now, five years later, is that Rocket Roy could only do 1:57.5 @ 20 spm (10.8 SPI) for a HM.

ranger

Your past performance predicts another year of complete and utter failure to meet any of your stated goals. Another year older, another year further away, another year of concentrated bullshit from rangerboy.

Hey, rangerboy, here's a prediction for you. Mike will kick your ass in any race, over any distance, on the water. I will too, even though your erg scores are waaaay better than mine.

You're more than twenty seconds faster than me on the erg. Despite that, I'll make a prediction - my PB 7:04 predicts I'll kick your ass.

[PaulH]

Today: 60min erg, 60min bike, 60min OTW

There is no evidence for this claim.

[ranger]

When I ride on my trainer, I have both pedals and toe straps.

I do about 90 rpms.

Rich - I believe that you can do 24.1 on your trainer however this has little relevance with doing this on the road. You would have us believe that you do your riding on the road at 24 + mph and say little to dispel that.

So, you ride your indoor trainer at 24.1 mph. You work hard and there are buckets of sweat. That is great.

But, please, to pass this off as if your could do this on a road course - not a chance.

Sure.

So, just to check, a couple of years ago, I took my bike out on the road with my Garmin, and it turned out I was going 20 mph, just on a normal ride.

On that ride, I didn't even have any pedals--much less toe straps, etc.

I posted the screen shot from my Navigator here.

I now ride quite a bit harder than that when I cross-train.

Is it 24 mph?

Who knows?

That's what the little computer says.

ranger

[ranger]

Today: 60min erg, 60min bike, 60min OTW

There is no evidence for this claim.

There is no need for evidence of your training.

Training is an opportunity to get better.

Your racing is evidence for the quantity and quality of your training.

If you race your training, you just get worse.

Or more often, sick, stale, discouraged, and/or injured--and quit the sport entirely.

ranger

[ranger]

Your past performance predicts another year of complete and utter failure to meet any of your stated goals.

Thanks for that, coach.

Sure, I'll probably fail to reach my goals.

But I suspect that, nonetheless, I'll beat you by forty seconds or so over 2K, even though you are almost 10 years younger, and when all is said and done, hold the WR in your own age and weight division.

So that might be food for thought.

Given my results, I prefer my training to yours.

ranger

[ranger]

At 13 SPI and 118 df., pb 2K pace for me is now 30 spm.

ranger

[hjs]

Your past performance predicts another year of complete and utter failure to meet any of your stated goals.

Thanks for that, coach.

Sure, I'll probably fail to reach my goals.

ranger

????? What is this, I can,t remember you ever being so honoust. My question is, I can understand setting yourself tough goals, but setting yourself goals you don,t even believe in yourself?

Why don,t you set yourself goals you can reach and formost do believe in?

[ranger]

Hugely effective and efficient stroke now, right at 13 SPI and 118 df.

Using this stroke, for low rate rowing, my HR steadies out at 75% HRR (155 bpm), FM effort, at 23 spm.

1:45!

Wow.

It is just a matter of time before I do a FM @ 1:45.

2:27 for a FM?

When I get to a HM @ 23 spm, I win my bet with Henry.

When I get to a FM, I exceed my goals by three seconds per 500.

Does that mean that I am going to row 6:04 for 2K?

Dang.

My training is really yielding some results.

Clearly, I have the best coach in the world.

Thanks, coach.



My FM pb is 1:54/2:40, from back in 2003.

I am now rowing 9 (!) seconds per 500m faster at the same HR/level of effort, even though I am seven years older.

Rowing is significantly technical.

Sure, you have to be in great shape to do it.

But in the end, it is also just as much about technical effectiveness and efficiency.

To do your best at rowing, you need to learn to row well--just naturally.

When you row well, you produce all sorts of power/speed in a relaxed way, with not much effort.

Viewed from a distance, without going through the process of learning how to row yourself, it seems to be a pretty magical affair.

Voodoo.

Smoke and mirrors.

It seems impossible, unthinkable, unimaginable.

Rowing well is 13 SPI for lightweights; 16 SPI for heavyweights.

ranger

[ranger]

Your past performance predicts another year of complete and utter failure to meet any of your stated goals.

Over to you, Joe.

ranger

P.S. No 60s lwt has ever done a FM on the erg at better than 2:00 pace (2:48).

ranger

[ranger]

Given my age and weight, for me, 1:45 is pretty much WR 5K pace.

Last year, no 60s lwt pulled 1:45 pace (7:00) for 2K.

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Ages 60-69 | 2010 Season

1 Hugh Pite 65 Victoria BC CAN 7:02.7 RACE
2 Robert Lakin 61 Wichita KS USA 7:03.6 RACE
3 gregory brock 62 santa cruz ca USA 7:03.9 IND
4 Jerry Lawson 62 USA 7:06.0 RACE
4 Gerald Lawson 62 Winona MN USA 7:06.0 IND
6 Leif Petersen 64 DEN 7:08.5 RACE
7 Peter Francis 61 Denver CO USA 7:09.3 RACE
8 Roger Prowse 65 Isle of Wight GBR 7:10.3 RACE
9 Rick Bayko 62 Newburyport MA USA 7:12.5 RACE
10 Michael Brownjohn 61 Upminster Essex GBR 7:12.8 RACE

ranger

[PaulH]

There is no need for evidence of your training.

There is no evidence for this claim

[ranger]

2:27 would be an Open lwt WR by three minutes.

The best Open lwt FM is 2:29:56.

ranger

[ranger]

There is no need for evidence of your training.

There is no evidence for this claim

Sure there is.

Last year, my 2K was over 20 seconds better than anyone my age and weight, WR pace for my age and weight, even though I pulled my 2Ks at max drag and didn't even prepare to race; but to your mind, I provided no substantial evidence of my training.

ranger