Ranger's training thread

[ranger]

On your last pathetic attempt to break the 55-59 WR at a satellite event earlier in the year, you couldn't even finish a 2k, whilst rowing with breaks.

Well, rowing WR pace, at weight, without preparing for it, hauling at max drag, is a bit of a strain.

I seem to get it done now and again, though.

This last year, no one my age and weight came within 20 seconds of my 2K.

No 55s lwt came within six seconds.

So, not bad.

This year, I am preparing to race and rowing at low drag (118 df.).

If I get in a good race, I think I'll pull a lwt 6:20.

BTW, there is no precedent whatsoever of a male, 40-70 years old, breaking a WR, much less breaking it by 18 seconds, when they are a couple of months from entering the next age division.

Other than my three 50 lwt WR rows, which I did when I was 52 going on 53, all male WRs, 40-70, have been set when the rower just enters the age category.

The average decline with age among veterans is 1.7 seconds per year.

So, to set a WR when you are just ready to enter another 5-year age divisions, you have to overcome an average of 8.5 seconds of decline with age.

Rocket Roy pulled 6:38 when he was 55.

Now, he would have trouble pulling 6:50.

ranger

[chgoss]

Of course you would be able to do that since you don't work.

.....

corrected your mis-quote..

really rich, correctly attributing posts isnt that hard... just hit the "quote" button

[ranger]

So why the absolute insistence on lying? Why not say you did 9k?

The 10K is not a recognized "race" at venues.

It is just AT training for the 2K.

What is important for the 2K is what you _can_ do for 10K, not what you succeed in doing on any given day.

What you succeed in doing on any given day for 10K is subject to all sorts of arbitrary limitations--what you did the day before, how you warmed up, how many times you did the trial, how hard you tried, etc.

In 2003, I pulled 1:37 for 2K.

At "double the d, add 3," which holds for me, that predicts 1:42 for 5K and 1:45 for 10K, and undoubtedly I would have done both of them if that had been a first priority.

I did 1:43 for 5K, but very oddly, going out slowly and then doing the last 500m in 1:35.

Wretched pacing.

1:37 for 2K also predicts 1:47 for 60min, and undoubtedly, I would have done that, too. I did 1:48, but again, only on the way to a HM.

At some point, all of these times line up, if you give it a max effort, over and over, but giving it a max effort, over and over, is not necessarily the best way to train for a 2K.

You want to pick your shots.

If you race your training too hard, you end up injured, sick, stale, and/or disappointed--and quit the sport entirely.

That I didn't keep working on my rows at 1:45 until I got to 10K didn't affect what I did for 2K at all.

For my purposes, 9K was pretty much the same thing, at a level of effort that made it so I could train the next day, and the next.

In rowing, the winner if often just the last man standing.

Everyone else self-destructs.

ranger

[Steve G]

On your last pathetic attempt to break the 55-59 WR at a satellite event earlier in the year, you couldn't even finish a 2k, whilst rowing with breaks.

SNIP loads of crap

Rocket Roy pulled 6:38 when he was 55.

Now, he would have trouble pulling 6:50.

ranger

Rocket Roy WON the British Time Trial Champs at the weekend on a bike, despite massive recent injury problems.
No cycling with breaks (brakes) here!
More to life than pulling a chain.
http://cyclingtimetrials.org.uk/Default ... &tabid=109

PS a 10K erg effort doesny end at 9K

[ranger]

More to life than pulling a chain.

I know.

I have been rowing 10K a day OTW in my new Fluid.



I will race the Head of the Grand on October 16th.

Then I will race at the Head of the Charles next year.

ranger

[ranger]

More to life than pulling a chain.

You and Roy have never been near a 1x.

Why?

I love the way you get on a training forum for indoor rowing and run down the sport.

Ironic, no?

ranger

[ranger]

Rocket Roy WON the British Time Trial Champs at the weekend on a bike

On the erg, I'll now beat Roy by 30 seconds over 2K.

Why?

ranger

[ranger]

Rowing at low drag (118 df.) and 13 SPI, my target for race pace (1:34) now is 32 spm (10 MPS).

That means that my target for 8 x 500m (3:30 rest) and 1K is 36 spm (1:31).

Time to get after it!

No need to look at the monitor to know when you are at 36 spm.

Just play "Wipe Out" in your head, and you've got it.

http://www.youtube.com/watch?v=MtIyjdmlHCs

ranger

[PaulH]

Of course you would be able to do that since you don't work.

.....

corrected your mis-quote..

really rich, correctly attributing posts isnt that hard... just hit the "quote" button

Thanks for the tip, chgoss, I've removed the offending post.

[ranger]

For background rowing at low rates while I am sharpening over the next six months, 1:50 @ 20 spm (13.3 SPI) seems to be the best rate and pace.

30'r20 and 60'r20 are both good 2K predictors, so while I am rowing at 20 spm, I have a good idea of where I am at in my training.

30'r20 is done at 2K + 13.

60'r20 is done at 2K + 16.

So, 30'r20 @ 1:50 predicts my 2K pb, 1:37/6:28.

60'r20 predicts my 2K target, 1:34/6:16.

At low drag (118 df.), 1:50 @ 20 spm (13.3 SPI) is now a very natural stroke for me, even though I get peak force that goes right up to the top of the graph on the PM4, 135 kgF.

I get 105 kgF with my legs at the catch and then my back lifts the force up to 135 kgF in the center of my drive before it falls away as I finish with my arms.

1:50 @ 20 spm (13.3 SPI) is also a nice choice for background low rate rowing because 13 SPI is perfect rowing for a lightweight of any age.

The best way to train, bar none, is to take good strokes.

In 2006, at 55, when he set the 55s lwt WR at 6:38/1:39.5, Rocket Roy did 1:55.5 for 60'r20.

1:55.5 - 16 is 1:39.5/6:38 for 2K.

The prediction is exact.

Given the normal decline with age (1.7 seconds per year over 2K), now, as he approaches 60, I assume that Roy can only do 1:57.5 for 60'r20.

That's 10.8 SPI.

I am using a stroke that is 23% stronger.

2.5 SPI

ranger

P.S. In the Wolverine Plan, 1:50 @ 20 spm is Level 4 rowing for a 1:34/6:16 2K. So, Mike C. and I are in full agreement about this.

[redzone]

Time to parade my strengths.
ranger

This was a month ago yet you haven't posted a single piece yet. Is there any reason why?

[hjs]

Time to parade my strengths.
ranger

This was a month ago yet you haven't posted a single piece yet. Is there any reason why?

There is no need for evidence of your training.

and

Thanks for that, coach.

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

So that might be food for thought.


ranger

[whp4]

Time to parade my strengths.
ranger

This was a month ago yet you haven't posted a single piece yet. Is there any reason why?

He's still trying to find if he has any strengths to parade. Doesn't seem too likely that he'll find any. He's had quite a bit of trouble in recent years with travel arrangements to the parade ground, too!

[KevJGK]

On the erg, I'll now beat Roy by 30 seconds over 2K.

On what basis do you make that claim; also what do you mean by "now"?

[ranger]

Doing 1:50 @ 20 spm (13 SPI) at 118 df., I am in a 3-to-1 ratio.

Drive: .75 seconds

Recovery: 2.25 seconds

Doing 1:34 @ 32 spm (13 SPI) at 118 df., I am in a 1.6-to-1 ("golden") ratio.

Drive: .75 seconds

Recovery 1.2 seconds

ranger