Ranger's training thread

[lancs]

The point is that you will not have to contend with many other boats.

Especially when he doesn't turn up Byron. I hear heavy snow is forecast for the area over the weekend..

[NavigationHazard]

I got bored with tonight's erg workout. Here's a real-time video of a 250m piece done from a dead stop at DF 118 in 47.8 seconds, 1:25.6 pace and what the monitor displays as 35 spm. That's 15.9 spi. The actual piece begins around the 1:05 mark of the video. The first stroke displayed as 1:25 pace r34 is 12 seconds into the piece, at about the 1:17 mark. I think the strongest stroke is a 1:25 r33 150m into the piece, at about the 1:30 mark of the video.

I would have been faster, but I did a 1:25.2 r32 DF 90 (after the OTW session and the regularly scheduled r20-22 workout OTE) as a warmup. The video on that one didn't come out....

Over to you, Fraudger.

[mikvan52]

Great video, Nav' !
I like the sound of your jet engine as it hits the runway...

way-

[mikvan52]

The point is that you will not have to contend with many other boats.

Especially when he doesn't turn up Byron. I hear heavy snow is forecast for the area over the weekend..

But it seems he won't have weather to blame... Light winds forecasted ... sunny...cool but not cold
Now who's getting the video..

I've got the pop corn and my tie's already pre-stained with mustard...

http://www.wunderground.com/cgi-bin/fin ... day=Sunday

[whp4]

Hate to quibble with a guy who actually posts results, but it didn't take you 47.8 seconds. Take about 10% off that number!

47.8 seconds is 1:35.6 pace (400 watts, about what the hamster can sustain)

42.8 seconds is your 1:25.6 pace (558 watts, about what the hamster dreams he could do downstream with a tailwind and a tow from a passing jet skier)

[ranger]

I got bored with tonight's erg workout. Here's a real-time video of a 250m piece done from a dead stop at DF 118 in 47.8 seconds, 1:25.6 pace and what the monitor displays as 35 spm. That's 15.9 spi. The actual piece begins around the 1:05 mark of the video. The first stroke displayed as 1:25 pace r34 is 12 seconds into the piece, at about the 1:17 mark. I think the strongest stroke is a 1:25 r33 150m into the piece, at about the 1:30 mark of the video.

I would have been faster, but I did a 1:25.2 r32 DF 90 (after the OTW session and the regularly scheduled r20-22 workout OTE) as a warmup. The video on that one didn't come out....

Over to you, Fraudger.

Yea, really short drive time.

.55 seconds?

How did it feel?

47 seconds?

What about another five minutes?



Sure, I can post some comparable video of my PM4 tomorrow morning, 1:34 @ 34 spm and 118 df.

Perhaps 500m, or 1K, would be more substantial, though.

Our force curves are _very_ similar in shape and duration.

Looks like you're also getting 125 kg.F of peak force.

ranger

[mikvan52]

I can post some comparable video of my PM4 tomorrow morning, 1:34 @ 34 spm and 118 df.

Perhaps 500m, or 1K, would be more substantial, though.

NOTICE: "I can"... not "I will"

Tantalus (Deux)!

[Bob S.]

Good Show, Nav! Also, it looks like you have the erg staying in place instead of imitating a grasshopper.

Bob S.

[NavigationHazard]

Our force curves are _very_ similar in shape and duration.

Looks like you're also getting 125 kg.F of peak force.

ranger

No they're not similar, unless you mean in the sense that Chef Boy-ar-dee Beefaroni and Mario Battalia's tagliatelle with chicken livers and truffles both claim to be pasta dishes by Italian chefs. If they were the same shape and duration at the same rating and DF they'd produce the same paces. If you actually manage to do 1:34 r34, it'll be around 70-75% of the watts I'm producing and 8-9 seconds slower per 500m. That's because your force curve is considerably more spikey than mine, and much of its tail is close to worthless. I'll say it again. Boosting the vertical dimension of your force curve at the expense of its horizontal fullness is not just silly. At fast pace/rating combos and low drag it's especially counterproductive because the inordinate peak-force requirement prematurely overwhelms your muscles.

[ranger]

If you actually manage to do 1:34 r34, it'll be around 70-75% of the watts I'm producing and 8-9 seconds slower per 500m.

Exactly.

So, your 5:40/1:25 compares nicely to my 6:16/1:34 as ideals to shoot for and shape our training around.

Last year, the best 55s hwt pulled 6:18; the best 60s lwt, 7:04.

The difference is 11.5 seconds per 500m, 1:34.5 vs. 1:46.

So, I am giving you a break in suggesting the 9 seconds per 500m gap between our training ideals.

ranger

[ranger]

your force curve is considerably more spikey than mine, and much of its tail is close to worthless.

Sure.

So it goes.

But I guess I have to disagree with your conclusion.

Something that I do easily and automatically for only .55 seconds and then get to follow with substantial rest but nonetheless gets me 12.5 SPI is not at all worthless, given that I am a 55s/60s lwt.

That's a _great_ mix of things to have.

_Gorgeous__ 3-to-1 ratio now at 28 spm.

6K "base" pace.

In the end, that's probably what I will be doing most of the time in my training, both OTEr and OTW, for the next six months.

"Base Pace"

Love it.

Metrically, that 3-to-1 ratio is a 4-beat meter:

and-ONE-//-and-TWO-and-THREE-and-FOUR
legs-arms
--drive---------recovery-------------------

.55 seconds for the drive; 1.65 seconds for the recovery.

Wonderful ratio OTW.

I wish I could do it on Sunday!

Hey, perhaps I _will_.



If I do, I'll go along at 1:58.

7.5 SPI

If can do it for 6K OTErg, I'll reach my target of 1:40/20min for 6K.

On the way, I'll pass 2K at 6:40 and 5K at 16:40.

As a 60s lwt, both of those are WRs, more are more massively as I go along.

6K @ 1:40 would be a 60s lwt WR by about 7 seconds per 500m.

So would a 6:16 2K.

There's my Head of the Charles stroke for next year!

ranger

[ranger]

Before Sunday, maybe I can get Byron or my wife to get some video of me doing 1:58 @ 28 spm (7.5SPI) in the Windhover, using my (ahem) "perfect" stroke.

It is fall break here at the University of Michigan.

So my time schedule and daily routine is a little more flexible for a week or so.

ranger

[ranger]

OTW, a stroke that moves me along 1:58 @ 28 spm (7.5 SPI) is plenty good enough to win the Veterans race at the Head of the Charles (at some point, e.g., when I can get a good seed, have open water, and can negotiate the conditions and the course adequately).

Mike VB can't come anywhere close to that.

1:58 @ 28 spm (7.5 SPI) OTW, if compared to 1:40 @ 28 spm OTErg, leaves a gap of 18 seconds per 500m between my erg paces and my OTW paces.

I'm happy with that, even though the ideal for a little lightweight like me is 12 seconds per 500m.

So, over the next decade, I will still have the chance of getting six seconds per 500m better OTW if I keep working on technique.

We'll see, but I suspect that Mike VB this year won't do much better than 18 seconds per 500m over his erg times at the Head of the Charles.

That's what he done in the past.

ranger

[snowleopard]

Before Sunday, maybe I can get Byron or my wife to get some video of me doing 1:58 @ 28 spm (7.5SPI) in the Windhover, using my (ahem) "perfect" stroke.

It is fall break here at the University of Michigan.

So my time schedule and daily routine is a little more flexible for a week or so.

So this sarcastic outburst was uncalled for, then?:

Tomorrow and Saturday, Byron.

I teach today, 10 a.m.-3 p.m.

You know, a job?

[ranger]

Nav--

Before you dash off at 34 spm with that 17 SPI stroke at 78 df., you will want to get so that you can row all day long at 20 spm and a UT2 heart rate with it, as I can now with my 12.5 SPI stroke at 118 df.

Then, you will want to move on to where I am now, rowing at 28 spm and an AT HR until you can do that for 6K.

Then, and only then, you will benefit from rowing with the stroke at 34 spm.

Hard to say how long it will take you to move through this progression.

It has taken me about eight years, doing it exclusively, without taking out time to sharpen.

So it goes.

That's what training is all about--getting better.

It doesn't have anything to do with racing, especially racing your training.

It has to do with a lot of rowing at 70% HRR, working on quickness, leverage, and rhythm.

Years and years of it.

ranger