Ranger's training thread

[Byron Drachman]

Your claims are empty: like your predictions.... " I will row all the major (erg) regattas." ; "I will row the Head of the Charles in 2011"; " I will get a free ticket to Crash-B 2010 and set a WR"; "I will brake Roy Brooks WR" ; "I will row a 6:28 erg by the end of September 2009"

Hi Mike,

Here are two more predictions from a list too long to enumerate:

March 14, 2010: I am going to stay a stable 160 lbs. this summer so that I can kick Mike VB's butt OTW in my 1x at the Nationals.

June 25, 2010: I'll do a round of head races this fall, as I planned to do last fall, but didn't.

Ranger is unlikely to attend any local head races. He would risk the humiliation of being beaten by a 73 year old lightweight geezer in an antique wooden boat, a wimp who can't row a lick, especially after announcing things like

June 27, 2010: No need for Craftsbury, if I am rowing this well. --snip-- given that I was just out in my Fluid, doing 1:56 @ 31 spm. No one my age is rowing any better, including Dietz and Spousta, who, between them, have won the Head of the Charles a couple of dozen times.

[ranger]

Your HR is at some UT1 associated level if and only if you're rowing at the requisite intensity. The rating does not matter

Yes, agreed.

But if you hold your technique together, you tend to have a natural stroking power that remains pretty constant across the rates.

For you, individually, then, rate and HR become correlated.

I row with a top-end UT2 HR when I rate 22 spm, pulling 12.5 SPI on the erg and 7 SPI OTW.

That's 1:48 @ 22 spm OTErg and 2:12 @ 22 spm OTW.

Etc.

I rate 26 spm with a top-end UT1 heart rate.

I rate 30 spm with a top-end AT heart rate.

Etc.

TR/2K racing heart rate is probably 34 spm for me now, but I don't know yet.

AN/1K racing heart rate is probably 38 spm, but I don't know yet.

So this correlation between HR and rate is pretty regular for me.

If I hold my technique constant, each training band is 4 spm.

38 spm is AN
34 spm is TR
30 spm is AT
26 spm is UT1
22 spm is UT2

In general, the difference in pace between adjacent training bands is 5 seconds per 500m.

ranger

[ranger]

My comment to Mike is that in these correlations between pace, rate, and heart rate, we differ by two training bands.

For me, 1:48 @ 22 spm is UT2.

For Mike, 1:48 @ 22 spm is AT.

That is, if Mike holds his technique together, he prefers to rate 22 spm for 5K.

From there, if he raises the rate, he just weakens his technique in a proportional way--and gains nothing.

For instance, OTErg, he rates 28 spm for 5K, but only by weakening his stroking power from 12.5 SPI to 10 SPI--gaining nothing.

ranger

[ranger]

UT2 is a FM heart rate.

The 60s lwt WR for a FM is 2:00 pace, not 1:48.

For 60s lwts, UT2 is usually something like 2:00 @ 22 spm (9 SPI).

UT2 is 2K + 15.

So a UT2 of 2:00 predicts a 7:00 2K.

The 60s lwt hammer at WIRC 2010 pulled 7:04.

ranger

[ranger]

At 2K + 15, 1:48 @ 22 spm (12,5 SPI) for a FM predicts 1:33/6:12 for 2K.

12.5 SPI @ 35 spm is 6:12.

ranger

[ranger]

1:48 @ 21 (13 SPI) is perfect rowing for a lightweight of any age.

ranger

[NavigationHazard]

Sigh. Such a house of cards.

[lancs]

1:48 @ 21 (13 SPI) is perfect rowing for a lightweight of any age.

As I've mentioned before, a pace and rate that you cannot maintain for 10k.

Still think it's your UT2 pace?

[whp4]

He doesn't want anyone to see his "frothing" along in Byron's wake or the massive fish kill produced. Here's a shot from one of his recent outings:


It certainly wouldn't do to have people capturing any video of his "improved" OTW stroke and posting it on the forum for all to see

[ranger]

Yikes.

Here are the best OTErg 5Ks from last year among lightweights 55-70.

AT

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 5000m | Men's | Lightweight | Custom Age Range (55–69) | 2010 Season

1 Henry Baker 62 Santa Barbara CA USA 18:25.7 RowPro
2 gregory brock 61 santa cruz ca USA 18:27.9 IND
3 Bob Willis 59 Longmeadow Ma USA 18:30.6 IND
4 Rolf Meek 59 Oslo NOR 18:42.9 IND
5 Hugh Conway 60 St. Pats TOW Club Co. Armagh IRL 18:43.1 IND_V
6 Bob Lakin 61 Wichita KS USA 18:47.3 IND
7 Steinar Fredheim 55 Sandnes NOR 18:52.0 IND
8 James Taylor 57 DeLand FL USA 18:52.8 C2Log
8 Gerald Lawson 62 Winona MN USA 18:52.8 IND_V
10 Joe Keating 61 London IRL 18:55.5 C2Log
10 Kevin Pudney 55 West Bridgford Nottinghamshire GBR 18:55.5 IND
12 Kurt Blumberg 63 Boulder CO USA 18:56.0 IND
13 Alan Busche 55 Oklahoma City OK USA 18:57.0 IND
14 Rob Codling 61 Berkhamsted GBR 18:57.6 IND
15 Jess Koski 55 Two Harbors MN USA 18:58.0 IND
16 Rob Drury 63 Maidstone Kent GBR 18:58.4 C2Log
17 Greg Hodge 63 Traverse City MI USA 18:59.4 IND_V
18 Brian Snead 63 westgate-on-sea Kent GBR 19:03.5 IND_V
19 Rick Bayko 62 Newburyport MA USA 19:04.2 IND_V
20 Michael Brownjohn 61 Upminster Essex GBR 19:04.5 IND

If 28 spm is a good AT rate, the best among these is pulling 9 SPI--pretty much on the button.

ranger

[ranger]

He doesn't want anyone to see his "frothing" along in Byron's wake or the massive fish kill produced. Here's a shot from one of his recent outings:


It certainly wouldn't do to have people capturing any video of his "improved" OTW stroke and posting it on the forum for all to see

Sure, I will happy to post an OTW video, doing some, say, 2:10 @ 24 spm, if Byron will.

Or should we make that 2:00 @ 28 spm?

No bounce in my 1x now.

I push and pull right along the waterline.

7 SPI

ranger

[BrianStaff]

I now row well at low drag (118 df.).

[snip]

Rowing well at low drag (118 df.) is both more effective and more efficient than rowing poorly at max drag.

Why did it take you 7 years to learn that "low drag is more effective and more efficient"?

Only last year you raced at max drag...stopped a few times...and eventually went home without finishing the race.

Another DNF

[mikvan52]

Fair enough.
You don't know.
Why not get out and do a full length of your river and record the pace and rate you go and report back here?

That's the intention.

Do you mean 2.5K?

That's all I can do before I have to turn around.

ranger

I wasn't asking for "intent" to do something...
But if you mean you'll ACTUALLY row 2.5k NON STOP and report back WITH AVG PACE & RATE.... WOW ^nth ! What a refreshing thing that would be!!

I'd guess that you could do it in an avg of 2:10 pace (open rate).... <Maybe> 2:08 ... max

That's nothing to sniff at either... It's a respectable novice pace for 2500 meters..
You see, Rich.. I don't feel that you aren't any good... only that you exaggerate and fail to perform when called to task on these, your exaggerations...
Best of sculling to you on the Huron and the Grand!

[mikvan52]

For me, 1:48 @ 22 spm is UT2.

Prove it with a step test on the erg and a 5k SS...

You're exaggerating again...

Are you forgetting:



You couldn't match that (what I did) even back then...
Picasso had his "Blue Period"

ranger had his "For the Coaches Period"
Click HERE


And now we're supposed to believe you can do this at a 22.... now ??... 3 years into your decline?
(Guffaw!)

[rykertest]

I left this site a few months back because of this ranger character, but I came back today hoping he was gone so I could further my knowledge of rowing and the concept 2. Alas, this no talent ass hat is still here blowing smoke. So with that, I once again big you a fond (and permanent) farewell. I'll be telling people what a great rower the concept 2 is, but avoid the message forum like the plague.