Ranger's training thread

[hjs]

Wow, ranger calling for screenshots.

Yea, and posting them, too.

ranger

Okay, show me the screenshot from this year of workout data. Not one huge pull force curve at the end of a 2:00 pace 300 meters. Show me something I missed and I'll apologize for calling you a fraud and liar.

won,t happen..........

[PaulH]

I am just getting into the throes of sharpening.

No you're not, you're almost at the end of your second week, which isn't far off half way into sharpening.

[mrfit]

http://img826.imageshack.us/img826/94/h ... eroct7.png

Ranger,Just to encourage you to drop a sharpening phase and work on your distance phase until WIRC, here's a screenshot of yesterday afternoon's tempo ride on the trainer. This is the work you need to do on the erg. 8x500 now? What would that do?

[ranger]

http://img826.imageshack.us/img826/94/h ... eroct7.png

Ranger,Just to encourage you to drop a sharpening phase and work on your distance phase until WIRC, here's a screenshot of yesterday afternoon's tempo ride on the trainer. This is the work you need to do on the erg. 8x500 now? What would that do?

Mike C. likes to continue to build his Level 3 rows up to 30K, e.g., 1:48 @ 24 spm, just before he races a big event.

Sure, I like this idea, too.

I need to double the distance, lower the heart rate, and up the power relative to what you are doing, though.

1:48 is 272 watts.

You only go 60min.

And I need to keep my heart rate under 155 bpm.

At WIRC 2010, the 60s lwt hammer 2K was 1:46/7:04.

ranger

[ranger]

I am just getting into the throes of sharpening.

No you're not, you're almost at the end of your second week, which isn't far off half way into sharpening.

I will be sharpening for the next six months.

On my project of training myself to be the best I can be, nothing else is left.

I now row perfectly (13 SPI) at low drag (118 df.).

Every morning, in my session OTErg, I warm up for 10K working with 1:48 @ 21 spm (13 SPI, 13 MPS).

This perfect rowing is great technical discipline.

Then I am ready for my race pace rowing, which I work with for a second 10K.

Great mix.

ranger

[mikvan52]

.....to prepare for pulling a lwt 6:28, rowing badly pulling at max drag, when I was just shy of 53 back in the fall of 2003.

Training is this way, rowing (pretty darn) well (12-13 SPI) at low drag (118 df.), I'll now pull 6:16 for 2K, even though I am eight years older.

Rich:
In another thread you seemed to be asking for my advice so I came back here to give it.

You are superbly fit after all these years of intense training. You are the best 2010 weighed-in lwt 2k erger in the rankings.
You are getting older at a time in life where everyone with your background and current level of training slows down.

I know it's hard to face it but your power output is not going to increase from x# of watts for 6.7 minutes (which you do now and have done many times) to y# of watts for 6.3 minutes (which you have never done in your entire life).
Older people cannot do that if they have the background in sport that you have.

Have you figured out what THESE two watt numbers are?
You would know them as 1:40 pace and 1:34 pace.

x = 350 watts

y = 421 watts

Do you see the problem? It's a percentage problem. The six second improvement in pace requires a huge percentage of additional power output.
71/350 is 20%.

59-60 year-old highly trained athletes do not improve that much.

My advice to you is to remain happy being best in the age/weight rankings and to not worry about pretending to be like a younger man.

As you do your intervals in preparation for BIRC you will see what I mean.
Set the monitor to read watts.
Set your goal at 421 watts.
See how many 500's you can do at 421 watts w/any reasonable fixed modest break in between.
Hit the recall function later.
What will you see?
(I know you won't show it here so I won't ask you too)===> You will know...

[snowleopard]

Do you see the problem? It's a percentage problem. The six second improvement in pace requires a huge percentage of additional power output.
71/350 is 20%.

Where's the problem Mike? A strong cup of coffee would sort that

[PaulH]

I am just getting into the throes of sharpening.

No you're not, you're almost at the end of your second week, which isn't far off half way into sharpening.

I will be sharpening for the next six months.

Not according to the self-declared best coach in the world, you won't. Remember, _everyone_ sharpens about the same way, with about the same effect. You're half way through that effort now, meaning you've gained about 6 of the 12 seconds sharpening will give you.

[aharmer]

I am not sure why you want to embarrass yourself as you are doing, but, hey, I guess their are all sorts of fools in the world.

This is simply too delicious to pass up. A 59 year old college professor. Who's embarrassed?

[ranger]

Nice two hour bike ride this morning, after erging, while waiting for the river to warm up.

45 miles, 22.5 MPH, HR 151 bpm.

30 degrees F. this morning by my thermometer.

When I can, it is time to switch my OTW rowing to noon.

My start time at the Head of the Grand is 11:30 a.m.

Happy for that.

The forecast for next Sunday is 55 degrees F. as a high.

ranger

[ranger]

I am not sure why you want to embarrass yourself as you are doing, but, hey, I guess their are all sorts of fools in the world.

This is simply too delicious to pass up. A 59 year old college professor. Who's embarrassed?

Dang.

You're an asshole _and_ a fool.

I should have guessed.

Oh well.

ranger

[ranger]

ave you figured out what THESE two watt numbers are?
You would know them as 1:40 pace and 1:34 pace.

x = 350 watts

y = 421 watts

Do you see the problem? It's a percentage problem. The six second improvement in pace requires a huge percentage of additional power output.
71/350 is 20%.

59-60 year-old highly trained athletes do not improve that much.

Come on, coach.

Sure they do, if, at the start, they were novices who didn't know how to row.

That is what coaches are for: to bring out the potential in their rowers.

No?

Coach?

Technique is pretty important in rowing.

No?

Coach?

Sure.

It is worth at least 10%.

In 2003, I pulled a lwt 6:28 rowing badly at max drag, and pulled something pretty comparable in 2006.

That's 383 watts.

I now row well (13 SPI) at low drag (118 df.).

So technique is no longer a problem.

I am no longer a novice.

My goal is 1:34/6:16.

That's 420 watts.

The difference is 37 watts.

Almost exactly 10%.

Are you saying that, in your experience, you have never seen a novice freshman rower improve 10% over their college years, pulling 2K 10% faster when they are a senior?

I would be pretty surprised if your answer is yes.

ranger

[mrfit]

http://img826.imageshack.us/img826/94/h ... eroct7.png

Ranger,Just to encourage you to drop a sharpening phase and work on your distance phase until WIRC, here's a screenshot of yesterday afternoon's tempo ride on the trainer. This is the work you need to do on the erg. 8x500 now? What would that do?

You only go 60min.



ranger

I also go 120 minutes continously. HR avg 155 here in the power and HR graph (this ride is outside so the power is a bit more stochastic with hills etc). Just another day, a tiny grain in the hourglass. I'm not sure what prevents you from doing this work instead of citing what ultimate workout Mike C. did 8 years ago. If it inspires you, go chase it..today!

http://img259.imageshack.us/img259/1683 ... smrfit.png

[hjs]

sure they do, if, at the start, they were novices who didn't know how to row.
That is what coaches are for: to bring out the potential in their rowers.
No?
Coach?
Technique is pretty important in rowing.
No?

ranger

In rowing technique is important on the a lot less, but the last 6 years did not show any change in yout technique, so why will there be change now? Let me answer that for you: 0

In the time you rowed you Pb s you where max fit or very close to max fit, so the only change is you getting older and losing a bit of your max potential every year.

You have show this year after year, you have lost our bet because if this and this year will again show this process.

[ranger]

Thanks for all the "sage" "advice," folks--or whatever.

But for the next six months, I think I'll just keep to what I am doing now--warming up for 10K, rowing perfectly, 1:48 @ 21 spm (13 SPI, 13 MPS), and then working with race pace and rate for 10K, 1:34 @ 36 spm (11.7 SPI), 2-to-1 ratio.

All of this at low drag, 118 df.

Then riding my bike for a couple of hours, perhaps as long as three hours, 22 mph, HR 155 bpm.

It will be interesting to see where this training regimen puts me come February, at WIRC 2011.

ranger