Ranger's training thread

[PaulH]

I have made it clear: I haven't had any short-term goals.

And yet...

This year, I will pb in all the standard events--across the board--and by a considerable margin: 2-6 seconds per 500m.

I will smash the 55s lwt WR by ten seconds on New Years in an at-home 2K trial.

2Ks this winter racing season:
at home (Jan 17)
Indianapolis (Jan 24)
Cincinnati (Feb 1)
St. Louis (Feb 7)
New York (Feb 14)
Boston (Feb 22)
Chicago (Feb 27)
St. Catharines (March 8 )
I expect that they will all be WR rows.

Over this two months of racing, I will start at my pb, 6:28, and work toward 6:16, as I sharpen.

At Indianapolis, 17 days from now, I will be 10 seconds under your 55s lwt WR, without even sharpening for it.

"I'll do scores of 2Ks before my first regatta on the 24th, hopefully getting up to 10 a day.
Sure, I'll report all of the times, including the trial next Saturday."

Need I say that all these goals were short-term? And all were missed, of course.

[ranger]

In my wildest dreams, I couldn't imagine a better situation that I am in now.

When I lower the rate back down to 21 spm and a UT2 heart rate, which I don't do very often now, I go 1:48, just naturally.

That's perfect rowing for a lightweight of any age.

13 SPI

The goal, still, is to do this UT2 rowing for a continuous FM.

I can't imagine a better situation than to be rowing perfectly at foundational rates, e.g., 21 spm.

If you can do this, in your training, not a stroke is wasted, no matter what you do, even when you are going slowly.

If you are rowing perfectly, even when you are going slowly, you are always training yourself to be better and better rather than worse and worse.

That's what training is all about.

Training is an opportunity to get better.

BTW, in the Wolverine Plan, 1:48 @ 21 spm is Level 4 rowing for a 6:16 2K.

ranger

[ranger]

Need I say that all these goals were short-term? And all were missed, of course.

I repeat.

As my training has made obvious, since 2003, I have really had no short-term goals.

My goals have been long-term.

Those long-term goals are still in place.

As far as I can tell, I am now rowing right at them (e.g., 1:48 @ 21 spm with a UT2 HR).

As 2K predictors, the difference between a FM, 1:48 @ 21 spm (13 SPI) and 5K, 1:48 @ 28 spm (10 SPI), is 10 seconds per 500m--on the button.

Two training bands (AT vs. UT2), at five seconds per 500m per band.

The former predicts 1:33/6:12 for 2K.

The latter predicts 1:43/6:52 for 2K.

ranger

[ranger]

Being able to row perfectly with a UT2 HR will keep my rowing at the highest possible level for years and years to come.

I just need to keep doing it a couple of hours a day.

The difficulty with decline with age is that it is a downward spiral.

Once you lose a capacity, you can only do less and worse in training.

But less and worse training leads to slower and slower racing.

And so it goes.

Down, down, down.

Unless you put some substantial strut under this downward spiral, you decline at a rate of a couple of seconds over 2K every year.

Year after year.

Mike VB now trails younger rowers his size by 13 seconds per 500m over 2K.

I am going to try to cut that margin to 4 seconds per 500m.

ranger

[ranger]

The 60s lwt WR for a FM is right around 2:00 pace.

This means that no 60s lightweight in the history of the sport has ever had a UT2 pace of much better than 2:00.

I will be a 60s lwt in four months.

ranger

[macroth]

So when you gave all those short-term goals in Paul's post (there are many more from you from previous years), you were actually lying? You knew they were impossible to reach and were merely long-term goals, even though you specifically said you would reach them within a few days, weeks, or months? Why lie?

I also gather from this little tidbit

Those long-term goals are still in place.

that you still don't have short-term goals; in other words, all this boasting about your next BIRC and WIRC performances should not be interpreted as actual goals for 2010-2011, just the latest incarnation of your long-term goals, with no real hope of reaching them.

None of this (your constant lying, your ridiculous boasting) is new, but it always bears repeating.

[ranger]

BTW, the Open lwt WR for a FM is just under 1:47 pace.

This makes sense.

1:46 @ 22 spm is 13 SPI.

13 SPI is rowing perfectly for a lightweight of any age.

ranger

[ranger]

So when you gave all those short-term goals in Paul's post (there are many more from you from previous years), you were actually lying?

Nope.

I was working toward long-term goals.

But, of course, at some point, long-term goals become short-term goals, no?

And that's where I am now.

There is no mystery in these things.

To pull 6:16, I need row (pretty darn) well (12-13 SPI) at low drag (118 df.) and sharpen hard.

During this sharpening, I need to do 8 x 500m (3:30 rest) at 1:31, 4 x 1K @ 1:34, 4 x 2K @ 1:38, etc.

So, it is impossible to have anything about this be controversial.

There should be no hub-bub about it at all.

There is just progress toward this goal--until the goal is reached.

That's what training is all about.

As far as I can tell, I am rowing right at my targets.

It is just a matter of time until I reach them.

And this time, I think, is now getting pretty short.

How short?

My guess/hope is less than a year.

6 months.

ranger

[ranger]

BTW, all of the nay-sayers on this thread and fools and knaves of the worse sort.

By and large, they are incapable themselves and have only ill will toward those who are.

Pathetic stuff.

Nay-sayers are vermin.

They should all be banned from the forum, although if this were done, we would need a new moderator, too.

Dougie is one of the most pathetic vermin of the bunch.

Anybody have some good rat poison?

ranger

[hjs]

You are sharpening

Yes.

And getting down to weight.

Only seven weeks until BIRC 2010.

ranger

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

5k is done at 2k plus 5 pace. So to row 17.30 1.45 you only need a 1.40 2k. For someone who claims to row 6.20 in 7 weeks, just a firm paddle

1 hour left, again a no show, the "just a paddle" will ofcourse not happen

[ranger]

BTW, all of the nay-sayers on this thread and fools and knaves of the worse sort.

By and large, they are incapable themselves and have only ill will toward those who are.

Pathetic stuff.

Nay-sayers are vermin.

They should all be banned from the forum, although if this were done, we would need a new moderator, too.

Dougie is one of the most pathetic vermin of the bunch.

Anybody have some good rat poison?

ranger

[Bob S.]

deleted

[snowleopard]

ranger,

What do you predict you will row at BIRC 2010?

[auerli]

BTW, the Open lwt WR for a FM is just under 1:47 pace.

This makes sense.

1:46 @ 22 spm is 13 SPI.

13 SPI is rowing perfectly for a lightweight of any age.

ranger

Where do you have this exclusive information from? As far as I know this wimp had to go 26 SPM to do his sub 2:30h marathon...

[hjs]

BTW, the Open lwt WR for a FM is just under 1:47 pace.

This makes sense.

1:46 @ 22 spm is 13 SPI.

13 SPI is rowing perfectly for a lightweight of any age.

ranger

Where do you have this exclusive information from? As far as I know this wimp had to go 26 SPM to do his sub 2:30h marathon...

Neh, what would you know, you only rowed it. If the nutty pro says it's doen at rate 22, it is done at rate 22