Ranger's training thread

[mikvan52]

The point is that ranger has frequently said he'd post a 5k (IND_V) and never has.

He loves being an internet troll.

This internet troll has had the best 2K in your own age and weight division for the last two years, pulling right around WR

pace for his age and weight without even sharpening for the effort, just continuing to train at low rates.

This troll is happy with that.

ranger

You should be happy. No one can be the best at all distances.

From the current record it seems that there are others better than you at 5k, 500m, 1hr.... etc.

and as for your characterization of the 5k as not an important distance on the erg:

Distance erg testing/racing not important ?

In order to erg 6k you must pass 5k.

Google search= “6k team testing rowing”

It’s important for all ages

Includes:

Junior National Team Testing - USRowing
The main objective of the USRowing National Team Testing Program is to help identify .... A minimum of one 6k (4k for junior women) and one 2k are required for .... Classifications for Adaptive Rowing: AS-M, AS-W, TA-M, TA-W, LTA-M, ...
http://www.usrowing.org/JuniorNationalT ... ting/index. aspx - Cached

Rowing News - Mar 2, 2001 - Google Books Result
Vol. 8, No. 1 - 44 pages - Magazine
The rowers should be turning in 6K and 2K times on the monthly national team testing dates, so the ID camp is an opportunity to get some different ...
books.google.com/books?id=jksEAAAAMBAJ... - More book results »


Launch Exhaust: How to: Pull a 6k Test
Apr 30, 2008 ... The 6000m erg test has become a staple in the rowing world since the US National team instituted it nearly 10 years ago. Prior to the 6k, ...
launchexhaust.blogspot.com/.../how-to-pull-6k-test.html - Cached - Similar

USA 2-1-2010 - 6k Erg Test - Images | SHIVSPIX
Team USA completes a 6k erg test. ... This site has been inspired by and is dedicated to the rowing community, and particularly to the many amazing people I ...
shivspix.photoshelter.com/gallery/G0000ZlikA166POo - Cached

[mikvan52]

topic:
the 6k erg:

Look at these trial through the years...

http://www.usrowing.org/Olympic_Nationa ... sults.aspx

[ranger]

Training for BIRC: 36 spm.

Drive is .55 seconds (and-ONE).

Recovery is 1.1 seconds (and-TWO-and-THREE).

2-to-1 ratio

AND-ONE-//and-TWO-and-THREE
legs-arms-//---recover---recover---



ranger

[Byron Drachman]

Time to pack up and drive up to Lansing to check row the Head of the Grand course a few times.

How did the row go?
added later:

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.

I brought my camera but we missed each other. I prefer early mornings. I'll bring it tomorrow just in case our paths cross. I'll be in my quad tomorrow morning.

Of course this is of no interest to anybody but me, but I did a technical row this morning. I concentrated on the catch and finish angles, and trying to feel the cushion of air when the blade is feathered and close to the water but not touching during the recovery--a flat water drill, all at light pressure. I am now tapering for my Herculean effort coming up on Sunday.

There are two other quads in our race. One of the quads has two young men who are trying to make the Olympic team and the other two rowers are strong coaches. The other quad is our club's A quad team--younger guys who train hard and get lots of coaching in their quad. My quad is me, one woman in your age group (50-59), a younger woman who can row or cox because of her size, and a 61 year old guy. So we are a masters mixed quad but there was no such event hence we entered the open mens quad so we could row. The smart money is on the quad with the two Olympic hopefuls.

[aharmer]

That video may be not only the most worthless video I've ever seen, but also the most creepy. Did you ever leave your creepy dungeon this morning to row or was that masterpiece of a video all you accomplished?

[ranger]

Training for BIRC: 36 spm

Drive: .55 seconds

Recovery: 1.1 seconds

2-to-1 ratio

Dance to the music.

http://www.youtube.com/watch?v=BPh0eYmp4FI

ranger

[ranger]

Rhythm is unconscious, habitual, automatic, mesmerizing, enabling, relaxing, stabilizing, energizing.

More of the same.

More of the same.

So is good rowing.

Take a load off, Annie.

http://www.youtube.com/watch?v=HmRDM7GyJXE

ranger

[Byron Drachman]

oops. There were other postings so I'll repeat this so you don't miss it:


I brought my camera but we missed each other. I prefer early mornings. I'll bring it tomorrow just in case our paths cross. I'll be in my quad tomorrow morning.

Of course this is of no interest to anybody but me, but I did a technical row this morning. I concentrated on the catch and finish angles, and trying to feel the cushion of air when the blade is feathered and close to the water but not touching during the recovery--a flat water drill, all at light pressure. I am now tapering for my Herculean effort coming up on Sunday.

There are two other quads in our race. One of the quads has two young men who are trying to make the Olympic team and the other two rowers are strong coaches. The other quad is our club's A quad team--younger guys who train hard and get lots of coaching in their quad. My quad is me, one woman in your age group (50-59), a younger woman who can row or cox because of her size, and a 61 year old guy. So we are a masters mixed quad but there was no such event hence we entered the open mens quad so we could row. The smart money is on the quad with the two Olympic hopefuls.

[ranger]

That video may be not only the most worthless video I've ever seen, but also the most creepy. Did you ever leave your creepy dungeon this morning to row or was that masterpiece of a video all you accomplished?

Yep.

Good training has no relation to entertainment.

That's what's so great about it.

It's the opposite.

It gives you an opportunity to turn off your TV.

And grab your oars.

A foolish consistency...

ranger

[Bob S.]

There are two other quads in our race. One of the quads has two young men who are trying to make the Olympic team and the other two rowers are strong coaches. The other quad is our club's A quad team--younger guys who train hard and get lots of coaching in their quad. My quad is me, one woman in your age group (50-59), a younger woman who can row or cox because of her size, and a 61 year old guy. So we are a masters mixed quad but there was no such event hence we entered the open mens quad so we could row. The smart money is on the quad with the two Olympic hopefuls.

There is one consolation. If they gave out bronze medals for events like this (and I am sure they don't) you would be sure to qualify for the bronze, providing you finished with no mishap. Just an observation; no offense intended.

Bob S.

[Byron Drachman]

There are two other quads in our race. One of the quads has two young men who are trying to make the Olympic team and the other two rowers are strong coaches. The other quad is our club's A quad team--younger guys who train hard and get lots of coaching in their quad. My quad is me, one woman in your age group (50-59), a younger woman who can row or cox because of her size, and a 61 year old guy. So we are a masters mixed quad but there was no such event hence we entered the open mens quad so we could row. The smart money is on the quad with the two Olympic hopefuls.

There is one consolation. If they gave out bronze medals for events like this (and I am sure they don't) you would be sure to qualify for the bronze, providing you finished with no mishap. Just an observation; no offense intended.

Bob S.

Hi Bob,
No offense taken, and great minds think alike. We already have that joke going. As you know, regattas are great fun, and it is possible to derive pleasure from rowing and doing as well as possible. Of course it is more fun to win, but one needs to be realistic. We'll settle for a good row this time.
Byron

[Byron Drachman]

The tension mounts. Did Ranger row on the Head of the Grand course today? Will he practice on the course tomorrow? Will he compete on Sunday?

[mrfit]

The tension mounts. Did Ranger row on the Head of the Grand course today? Will he practice on the course tomorrow? Will he compete on Sunday?

I have none of these concerns. I just like the talk.

[KevJGK]

The tension mounts. Did Ranger row on the Head of the Grand course today? Will he practice on the course tomorrow? Will he compete on Sunday?

If I had to make a bet it would be no, no and no.

Any takers?

[ranger]

Training for BIRC: 36 spm

Drive: .55 seconds

Recovery: 1.1 seconds

2-to-1 ratio

Dance to the music.

http://www.youtube.com/watch?v=BPh0eYmp4FI

ranger

I now have this rhythm at 36 spm playing (kinaesthetically) in my head--all day long.

Great stuff.

If I can rate 36 spm at BIRC 2010 (and then all of the races I do leading up and way from WIRC 2011), no matter what, I will be _very_ fast.

So that's the project.

When I race this year, rate 36 spm.

At 10 SPI, 36 spm is 6:36. (60s and 55s lwt WRs)

At 10.5 SPI, 36 spm is 6:30.

At 11 SPI, 36 spm is 6:24. (50s lwt WR, 60s hwt WR)

At 11.5 SPI, 36 spm is 6:18. (55s hwt WR, 40s lwt WR)

At 12 SPI, 36 spm is 6:13.

At 12.5 SPI, 36 spm is 6:08.

At 13 SPI, 36 spm is 6:03. (30s lwt WR, 50s hwt WR)

At 13.5 SPI, 36 spm is 5:58 (Open lwt WR)

Maintained for 2k, for a 55s/60s lwt, _all_ of the above are WRs.

Sing it:

legs&-ARMS // arms-LEGS-legs-LEGS

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

ranger