Ranger's training thread

[ranger]

When you claim to be ready for 6:16 or better by WIRC, and 6:20 at the very least at BIRC, why would anybody believe you? These are two completely different universes. I've pulled sub 6:40 as well, it doesn't mean anybody should believe I'm ready for 6:16 unless I SHOW something proving otherwise.

O.K., try these:

500r30 @ 1:30.

1Kr24 @ 1:38.

Along the way, as I have been developing sufficient stroking power to pull 6:16, I did these and posted the screen shots.

At the time (2007), I was a 57-year-old lightweight.

In these rate-restricted trials, I was pulling 15.5 SPI.

No, these aren't single strokes.

The 1K is 75 strokes.

ranger

[ranger]

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[ranger]

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[ranger]

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[ranger]

BTW , the one-day experiment at a higher drag was a mistake.

I now row great at low drag (118 df.), and if you can do it, it is much more effective and efficient.

No reason to reach for 13 SPI with drag.

I need to just keep working on my form at low drag.

I now get a good 12.5 SPI.

That's plenty for the moment.

And 13 SPI might come my way pretty soon, if I keep working at it.

At low drag (118 df.), I only have to rate 25 spm to do my "base"/60min/UT1 pace, 1:44.

That's excellent.

I just need to keep doing it.

ranger

[ranger]

Yea.

If you have learned how to row and now row well at low drag (e.g., 118 df.), I think the best thing to do when you are not sharpening is row at top-end UT1/base pace/level 3.

20K

25 spm

1:44 pace

12.5 SPI

3-to-1 ratio

.58 seconds for the drive.

1.74 seconds for the recovery.

118 df.

After I am done sharpening and racing this year, that's what I will do most of the time.

I did something like this when I first took up rowing, but I didn't yet know how to row.

I now row well.

ranger

P.S. Once I learn to row well OTW, I would also like to do my daily rowing in my 1x at 25 spm, 3-to-1 ratio, etc.

[ranger]

aharmer--

So, did you try 500r30 and 1Kr24?

How did you do?

If you are a lightweight, I think these can't be done at 1:30 and 1:38, respectively, unless you can pull at least sub-6:30 for 2K, perhaps 6:20.

Rocket Roy pulled 1Kr24 @ 1:44.5 for the CTC back when he pulled 6:38 for 2K, at 55.

He can no longer pull 6:38, though.

That was almost five years ago.

I suspect Roy would now have a hard time pulling 6:50.

That's what Mike VB pulled last year at WIRC.

ranger

[ranger]

Mike--

Hey.

You could also try these three tests to see if you are ready to suggest 6:16 as a possibility for you, too.

(1) sub-6:30 for 2K, without sharpening for it, pulling 31 spm, 12 SPI, finishing the last 300m, 1:34 @ 34 spm.

(2) 500r30 @ 1:30

(3) 1Kr24 @ 1:38

Weight is irrelevant, of course, because the 60s _heavyweight_ WR is 6:23.8.

6:16 is 7.8 seconds faster than that.

Heck, the 55s _heavyweight_ WR is 6:18.6.

6:16 is 2.6 seconds faster than that.

Sheesh, the 50s lwt WR is 6:25.1.

6:16 is 9..1 seconds faster than that.

Dang, the 40s lwt WR is 6:18.2.

6:16 is 2.2 seconds better than that.

Man!

You know what?

This last year, at 37, Eskild E., the best lightweight, perhaps the best, period, in the history of this sport, both OTW and off, pulled 6:16.

Holy cow.

The 30s lwt American record is Greg Ruckman's 6:16.5.

ranger

[NavigationHazard]

Of course you didn't actually do a LW 500m @ 1:30 r30, or 1000m @ 1:38 r24. You did 500m @ 1:30.9 r30.3 (1 extra stroke), and 1000m @ 1:38.7 r24.3 (80 strokes, not your "75"), and weren't anywhere near weight for either row. Both of which are more than three years stale right now. What are you doing posting, anyway? Shouldn't you be in the garage, madly oscillating your damper lever up and down in search of that magic setting?

Denial isn't just the place where the Cairo Boat Club holds regattas....

[ranger]

Of course you didn't actually do a LW 500m @ 1:30 r30, or 1000m @ 1:38 r24. You did 500m @ 1:30.9 r30.3 (1 extra stroke), and 1000m @ 1:38.7 r24.3 (80 strokes, not your "75"), and weren't anywhere near weight for either row. Both of which are more than three years stale right now. What are you doing posting, anyway? Shouldn't you be in the garage, madly oscillating your damper lever up and down in search of that magic setting?

Denial isn't just the place where the Cairo Boat Club holds regattas....

Weight is now irrelevant.

But I can indeed make weight and row well, as I have demonstrated repeatedly.

Can Paul Hendershott make weight, much less make weight and row well?



As I remember, Paul's shoe size is something like 16.

My shoe size is 9 1/2.

I have only 148 lbs. of non-fat body mass.

I make weight at 10% body fat, an entirely acceptable level of blub.

According to _Rowing Faster_, the normal elite rower is 9% body fat.

ranger

[ranger]

aharmer--

Have you tried those three tests to see if you are ready to suggest the possibility of 6:16 for you, too.

If so, how did they come out?

If you pull 6:38 for 2K, fully prepared, I would suspect you pull 6:50 for 2K, without sharpening for it.

If you pull 6:38 for 2K, fully prepared, I suspect you do 1Kr24 at about 1:44.

If you pull 6:38 for 2K, fully prepared, I suspect you do 1:37 or so for 500r30.

So where do you stand with respect to a 6:16 2K?

6 seconds per 500m off the pace.

I would be delighted to have you prove me wrong, though.

We look forward to the screen shots (and/or IND_V or race results), as I have already provided.

ranger

[mikvan52]

I wish to compete against ranger someday...... I have been waiting for 3 years...

Then come on over to BIRC. Simple as that.

(blah, blah)
You are younger than I am.

How disingenuous of you , my friend!

We've discussed this many times.
You choose to cross the Atlantic to face 5 guys in an off-season erg event while I have been on a straight line course for the Head of the Charles where I will face 60-70 men of all weights, some being 8 years younger than myself.

Shall I point out again what my current primary goal is with my rowing?
Read my signature in my blog that stays the same (unlike your spi target)....===> I want to win my division at America's premier head race, sculling against top competition.

ANYWAY =>
You have tried, in your weak response, to avoid the main sense of my post:
which is:

I am curious to know what amount of time would elapse if ranger erged any firm 500m this week.

I am (also) curious to know what his heart rate was (along with his time) for the 5k he may have turned in for the Concept 2 Indoor Rowing Development Squad in 2007. (He and I went back and forth on that one!)

I am curious to know how his heart rate reacts to sustained erging at 13 spi (more than 5k). The monitor could easily be set up for 500m intervals for illustration of his cardiovascular fitness.

If ranger doesn't wish to provide this information, that is just fine with me.
Perhaps he'd like to tell us again why he won't comply with my calm inquisitiveness?

Be so kind as to stay on task!
Thanks.

[NavigationHazard]

Do you really think he did a 5k at any point for the US IRT? He probably submitted his shoe size instead. Or his rowing IQ, as they seem to be roughly equivalent....

[mikvan52]

Weight is now irrelevant.

Force = mass x acceleration

If a person needs to generate a certain amt. of force he is hampered is he has less mass.

Of related interest:
Rich: You're a "watts" kind of guy, aren't you? SPI 'n-all...
Watts take time to generate.
Consider, for a moment that it is easier to expend 300 watts 20 times in a minute than it is to do it 36 times in a minute... IOW lower stroke rate at 300 watts vs higher stroke rate at 300 watts..

Older guys (because of their diminishing neuro-muscular characteristics) can no longer do what young folks do.
If I were you , I'd keep your lean muscle mass level high so that what's left can do the best job for you...

Weight is relevant... along with height, intelligence, and other attributes.

Sorry if a "poetry-man" never considered this stuff!
Does U-Mich have remedial physics courses for weigh-in-able lightweights?

http://www.youtube.com/watch?v=n5AaNLyFpoI

[mikvan52]

Do you really think he did a 5k at any point for the US IRT? He probably submitted his shoe size instead. Or his rowing IQ, as they seem to be roughly equivalent....

Channeling Bill Clinton:

"It depends what you mean by "did""



He started, as many lover-boys do, but he eff-ed up and stopped.
As is his wont, he likes eff-ing with breaks...