Ranger's training thread

[ranger]

And ... this just out... There's a new favorite at WIRC: Paul Wenham... will beat ranger... It's been reported that he's loaded for bear...

Mike--

I wouldn't let Wenham discourage you from going over the pond to BIRC 2010 and racing.

With your 6:50, you still have a chance for a bronze.

That's a respectable finish.

ranger

[BrianStaff]

With your 6:50, you still have a chance for a bronze.

d`Ranger ~ wasn't your last public race time 7:11 ?

Didn't you pull 7:11 twice last year?

You just might get that bronze with yet another 7:11

[ranger]

At this point in my race preparation, a nice session for short intervals is to alternate 1:37 @ 28 spm with 1:30 @ 37 spm, rowing perfectly (13 SPI), 118 df., working on rhythm, technique, and relaxation, just adding more and more strokes to each interval.

Doin' some of that this mornin'.

Drive is the same.

Rate changes drastically.

Great stuff.

The first is a 3-to-1 ratio; the second, 2-to-1.

And-ONE // and-TWO-and-THREE-and-FOUR (1:37 @ 28 spm)

And-One // and-TWO-and-THREE (1:30 @ 37 spm)

-drive---//---------recovery----------------

If my race ratings are 30-34 spm, this workout might be called "Under-rating/Over-rating Short Intervals."

When I prepared to race back in 2002-2003, I always did a lot of these.

I'll do these "Under-rating/Over-rating Short Intervals" on a regular basis for the next six months.

ranger

[ranger]

I will predict the outcome for you, you be trying to get the 60 s lightweight Wr. If you get everything just right that is possible

Come on, Henry.

You can do better than that.

You are the king of the nay-sayers!

Nay-sayers don't encourage success.

They prop up their own pathetic little egos by discouraging those who are better than they are.

Wake up, guy.

There are lots of other little nay-sayers out there who are depending on you!

ranger

[hjs]

I will predict the outcome for you, you be trying to get the 60 s lightweight Wr. If you get everything just right that is possible

Come on, Henry.

You can do better than that.

You are the king of the nay-sayers!

ranger

Naysaying? I often predict almost precise what you will do at forhand, in the middle ages I would have burned as a witch I can see your future...................

I do believe in progress though, without a doubt, I often say yes, but this after seeing progress............... The only' "progress" you can show is a 200 meter clip at plus 2.00 pace...............

[ranger]

Steve G--

Hey.

If you rack your bike up on a Kurt Kinetic, can you do 60min at 22.5 MPH, 320 watts?

In wattage, that's the equivalent of 1:43, or 17.45K.

ranger

[mikvan52]

Mike VB--

What pace did you pull at the Head of the Housatonic this last weekend?

what you are going to shoot for this coming weekend?

I figure it was 2:08 avg... (Head WInd... weeds... traffic) made it slower than my usual...

Here's a chart of all my head racing:

• event date distance Pace/cond. Oars/ Time Plan Result
  HOCR 10/xx/07 3 mi :01 to 2:10 OS 27 spm Slowed
  Hous. 10/06/07 4400m unk OS/ 18:12 25 spm varied
  Black Fly 06/2x/08 5858 2:01.6 OS/23:46 (611 strokes) Slowed
  NH Champ 10/11/08 4460m 2:00.0 OS Unk. ✔ Steady
  HOCR 10/2x/08 3 mi 2:05.9/vary OS 28 spm varied
  Grn.Mtn. 09/28/08 4828m 2:03.5/clm FSVE 25 spm Felt weak
  Black Fly 06/27/09 5900m 2:00.3/clm FSVE 25-26 spm Slowed
  GMS 09/20/09 9000m 2:01.4/clm FSVE 25-26 spm ✔ Steady
  Textile 10/04/09 4400 1:59.4/clm FSVE 28 spm ✘ wanted 30s
  GMS 09/19/10 9000m 2:09.4/clm FSVE 28 spm ≹ so-so
  Black Fly 06/26/10 5851m 2:04.4/Lt Low-i 28.5 spm ✔ Steady
  Grn.Mtn. 09/29/10 5000m 2:07.5/SR FSVE 28spm ✔ Strong
  Hous. 10/09/10 4400m 2:08.8/HW FSVE /17:52 28spm ✔ Steady

HW= head wind
SR = stake race

oh.. no race this weekend ..the Charles beckons.. I'll start in 65th place.
That's Saturday, October 23rd just before 8:30 am
http://hocr.org/competitors/ScheduleDraw10.asp

[Byron Drachman]

the Charles beckons.. I'll start in 65th place.

What a bummer! I hope your race goes well in spite of that complication.

At the more illustrious Head of the Grand (we joke that the people who aren't good enough for the Head of the Grand have to go to the HOCR) the first two people listed in Ranger's event are in doubles (it doesn't show this at regattacentral) so they will usually be sent off first and will not be in the way. Right now it appears that there are two other singles in Ranger's race, the river is wide, and there are no bridges on the course, so if Ranger wants to pass somebody it will be easy to do so. How is that for a friendly first head race? The long term forecast is for good weather. The excitement builds.

[ranger]

the Charles beckons.. I'll start in 65th place.

What a bummer! I hope your race goes well in spite of that complication.

At the more illustrious Head of the Grand (we joke that the people who aren't good enough for the Head of the Grand have to go to the HOCR) the first two people listed in Ranger's event are in doubles (it doesn't show this at regattacentral) so they will usually be sent off first and will not be in the way. Right now it appears that there are two other singles in Ranger's race, the river is wide, and there are no bridges on the course, so if Ranger wants to pass somebody it will be easy to do so. How is that for a friendly first head race? The long term forecast is for good weather. The excitement builds.

I am looking forward to it.

My first OTW regatta!

Exciting stuff.

If the water is flat and conditions good, I'll try to rate in and around 26 spm, with a low of 24 spm and a high of 28 spm.

At 26 spm, I usually go around 2:05 pace.

See you there.

ranger

[APM]

With your 6:50, you still have a chance for a bronze.

d`Ranger ~ wasn't your last public race time 7:11 ?

Didn't you pull 7:11 twice last year?

You just might get that bronze with yet another 7:11

Nope, it was the handle down DNF!

[mrfit]

ranger still seems interested in cycling and power prompting Steve G. for cycling power so I think I still stay in the thread host's boundaries with this posting of today's training. Just sand in the hourglass in my early early season base build (racing begins in late April 2011; I have 5 more 6 week training cycles to work through). Probably do this again this afternoon after work. 19.1mph on the Kurt Kinetic.

http://img340.imageshack.us/img340/7486 ... roct12.jpg

[kini62]

Steve G--

Hey.

If you rack your bike up on a Kurt Kinetic, can you do 60min at 22.5 MPH, 320 watts?

In wattage, that's the equivalent of 1:43, or 17.45K.

ranger

You certainly can't. So why bother to ask about anyone else?

[ausrwr]

Steve G--

Hey.

If you rack your bike up on a Kurt Kinetic, can you do 60min at 22.5 MPH, 320 watts?

In wattage, that's the equivalent of 1:43, or 17.45K.

ranger

Rich, ergo and bike wattage are completely different. Because of the nature of rowing, you deliver a high force infrequently, whereas in cycling you deliver a moderate force frequently. This means that bike wattage is much, much easier to achieve than the same number on an erg.

The last time I did a volitional max test on the bike, I maxed out at 500 watts after a 20-odd minute build, and held the 500 watts for a few minutes. I didn't go higher solely because the machine wasn't set to go higher.

In an equivalent rowing test, I wouldn't break 450 watts. Let alone reach that after a series of steps...

My max wattage on a static bike - 2000 + watts. Max on an ergo - 1100 or so.

Prof, just because you keep saying something doesn't mean it's going to be so. You can drop something as many times as you want, tell people it's rising as much as you want, but the thing's going to hit the ground.

Can't argue with facts...

[mikvan52]

we joke that the people who aren't good enough for the Head of the Grand have to go to the HOCR

That's "rich!"

At 26 spm, I usually go around 2:05 pace.

This is even funnier...
A self-promoter until the end!

2:10 will be the average.

[lancs]

Hi Prof, you didn't answer my question from the other day so I'm assuming you just missed it. I'd be really grateful if you could give me an answer if you could:

I don't know for sure, but before WIRC, I think I'll get to 20K, perhaps even to a FM, pulling 13 SPI @ 20-22 spm.

I for one will be intrigued to know how you convert your current absolute inability to row this pace and rate for 10k into an ability to row twice the distance in a matter of months. So, please do keep us informed of when this occurs. You could start by letting us know how far you get at that pace and rate at the moment. I'd say around 4k?