Ranger's training thread

[ranger]

If I want to try to rate 28 spm OTW at the Head of the Grand in two weeks, on a regular basis, I will want to be doing 3K-5K, 1:41 @ 28 spm (12.2 SPI), in my training OTErg.

1:41 is AT for a 6:28 2K.

Back in 2002-2003, I did a lot of 4Ks at 1:42, although I never got to 5K at 1:42, only 1:43.

4 x 2K, 1:41 @ 28 spm (12.2 SPI) would also be nice to see at this point.

ranger

[ranger]

Now are you going to let a washed up guy who's scared of you show you up?

"Showing up" people with your training is the biggest mistake imaginable.

Your training is an opportunity to get better.

For it to be productive, it has its own concerns, levels of effort, and flow.

If you want to race head to head, "show up" at BIRC 2010, when we are both fully prepared to race the standard distance in the sport.

Simple as that.

Otherwise, the issue is moot.

You don't _really_ want to race.

You're just blowin' a lot of hot air.

ranger

[ranger]

There is a new (2011 ranking) 55-59 lwt 5k "age group standard" on the erg as of this evening:
17:56.4 done at a rate of 28 spm in Hartland, Vermont...

10 SPI?

So, 1:47.5 is AT?

That predicts a 6:50 2K.

Are you satisfied with that?

Brian Bailey's 60s lwt WR for 5K is 1:44.5/17:25.

So, you are still three seconds per 500m and a couple of years in age shy of that.

2:02 pace OTW for 5K is 14.5 seconds per 500m off of this erg time for 5K.

Is that where you think you are now?

ranger

[PaulH]

It's really striking to read Mike's recent achievement (i.e. a thing actually done), and then read the response from ranger:

If I want to try to rate 28 spm OTW at the Head of the Grand in two weeks, on a regular basis, I will want to be doing 3K-5K, 1:41 @ 28 spm (12.2 SPI), in my training OTErg.

I'm very impressed with Mike's effort. I can't say the same about ranger's IF...THEN statement - seems kind of pathetic, really.

[Carl Watts]

Hey Rich you don't get to critise something you cannot beat yourself, even then if you were any kind of sportsman you would still congratulate Mike on his row it's a great effort regardless.

We were all living in hope that we would see complete and uter silence from you until you rowed a IND_V 5K that when uploaded to the C2 Log sits above Mikes time. Funny we are well into the season and your still not even on the list, I guess you have given up on the 55-59 age group and cannot wait to turn 60.

Better get back to that training for the 2K at BIRC 2010, it's the only distance your any good at.

[snowleopard]

Tremendous row by Mike, especially when you consider how little erg time he's had. That will be at the top of the ranking for the rest of the season.

Incidentally, I looked hard but I couldn't find an SPI column on the ranking page.

[ranger]

There is a new (2011 ranking) 55-59 lwt 5k "age group standard" on the erg as of this evening:
17:56.4 done at a rate of 28 spm in Hartland, Vermont...

Yea.

I row 1:48 pace with a HR of about 150 bpm, too (albeit at 22-24 spm rather than 28 spm).

I suspect that's about as well as any lightweight can row.

So.

Given that we are old geezers, I'm delighted with that, as (it seems) you are.

ranger

[ranger]

Incidentally, I looked hard but I couldn't find an SPI column on the ranking page.

Then just look at pace.

Same thing.

In general, those the same age and weight race the same distance at the same rate.

Mike VB now has the best 5K SPI this year for the 55s lwts:

10 SPI.

Brian Bailey's 60s lwt WR is 10.6 SPI (1:44.5@ 28 spm).

Rod Freed's 50s lwt WR is 12.3 SPI (1:40.5 @ 28 spm).

When I get around to racing 5K, I'll pull 12-13 SPI.

ranger

[KevJGK]

There is a new (2011 ranking) 55-59 lwt 5k "age group standard" on the erg as of this evening:
17:56.4 done at a rate of 28 spm in Hartland, Vermont...
[/url]

I take my hat off to you Mike.

What a true sportsman is capable of never ceases to amaze me.

[hjs]

What does "age group standard" mean?

Yes, I know you're taking a detour .. w/all this talk about biking on an erg thread, no less...
Tsk, tsk!! You should be ashamed

There is a new (2011 ranking) 55-59 lwt 5k "age group standard" on the erg as of this evening:
17:56.4 done at a rate of 28 spm in Hartland, Vermont...

Now are you going to let a washed up guy who's scared of you show you up?
... and I spent most of the day picking field stone and building a retaining wall...

See my blog entry for particulars:
Click Mike's Blog

Very well Doen Mike, strong row. With that low heartrate, that little pump of yours must be pushing a lot of blood per stroke

[ranger]

There is a new (2011 ranking) 55-59 lwt 5k "age group standard" on the erg as of this evening:
17:56.4 done at a rate of 28 spm in Hartland, Vermont...
[/url]

I take my hat off to you Mike.

What a true sportsman is capable of never ceases to amaze me.

In activities like rowing, the true sportsmen are those who know how to train.

Racing your training is the opposite of training.

Those who race their training don't know how to train at all.

They only know how to race.

Training is an opportunity to get better, an opportunity to overcome your weaknesses.

Racing avoids your weaknesses and just parades your strengths.

The only way to get better is to overcome your weaknesses.

So, those who race their training just get worse and worse.

ranger

[snowleopard]

So, those who race their training just get worse and worse.

Looks to me like Mike is getting better and better. A hard 5K is a great sharpening workout. And that's where you are in your training, no?

[ranger]

If he wanted to train well, it would do Mike much more good to do 20K rowing perfectly, 1:48 @ 21 spm (13 SPI) rather than 5K rowing badly (1:48 @ 28 spm).

ranger

[ranger]

Looks to me like Mike is getting better and better.

No.

17:56 is well off of Mike's 5K pb.

So, there's no evidence that he's getting better.

There is just evidence that he is getting fully prepared to race, which is admirable, too, but something else entirely.

When you train, if you only prepare to race, you just get worse and worse.

ranger

[hjs]

There is a new (2011 ranking) 55-59 lwt 5k "age group standard" on the erg as of this evening:
17:56.4 done at a rate of 28 spm in Hartland, Vermont...
[/url]

I take my hat off to you Mike.

What a true sportsman is capable of never ceases to amaze me.

In activities like rowing, the true sportsmen are those who know how to train.

Racing your training is the opposite of training.

Those who race their training don't know how to train at all.

They only know how to race.
Training is an opportunity to get better, an opportunity to overcome your weaknesses.
Racing avoids your weaknesses and just parades your strengths.
The only way to get better is to overcome your weaknesses.
So, those who race their training just get worse and worse.

You are sharpening, sharpening is training around 2k paces, call it whatever you want, you simply don,t dare to show a test.

I tell you what, if you within 24 hours after this post, show a 5k test, with a weigh in filmed that is! plus bodyfat %, with a newspaper for proof and row sub 17.30, nomatter what weight, you don,t have to pay the $ 1000 you still have to pay me.

So 24 hours from now. Time starts now