Ranger's training thread

[ranger]

BTW, there was no woman in the singles race, but I was passed immediately by Mark Williams, the son of a colleague of mine here in the English Department at Michigan and a recent graduate of Western Ontario. Mark was obviously quite a bit better than I was.

We were sent through the bridge pretty much stern to bow, with almost no gap in time whatsoever.

Mark passed me right after I went through the starting line buoys.

The rower who took off first was also a younger guy who looked _very_ good. I presume he won.

When I ran into the eight, the other three rowers in the singles race were about a quarter of a mile behind me.

That was about 2K or so down the course.

The lane for boats proceeding to the starting line was pretty narrow (only 25 meters or so) and marked with buoys. Most of the river was devoted to the race course. The river was not at all divided in half by the buoys.

The collision occurred right at the big steamboat moored on the bank along the lane for boats proceeding to the starting line. Actually, that was convenient, because that is where I waded my boat in when I paddled up the starting line, so I knew where I was and that I could easily take my boat out there on the bank.

The collision occurred pretty far out from shore. It took me quite a while to swim my boat in, and a police boat came out to ask me if I needed help.

I assume that the eight swerved out pretty far from shore to clear the steamboat by a good margin. And then, sure, I was way on the port edge of the race course as the river curved to starboard.

It is hard to tell whether I was out of bounds. And there were no buoys marking the course right at that point.

ranger

[ranger]

You know, taking pot shots at ranger is fun but we really should acknowledge his authorship of so much that is just _darn_ _good_ _training_

Like RWB

Just think if ranger were a novelist he could have followed in the footsteps of the greats:

If ranger were a novelist what would be some titles of his hysterical works and who would he try to emulate ?:

The Sun Never Rises
~ after Heminway

Morbid Dick
~ after Melville

Catcher on his Fly
~ after Salinger

A.D.D.
~ after Nabokov

Magic Cellar
~ Thomas Mann

Gone like the Windhover
~ Margaret Mitchell

anybody have others?

If my training OTErg is poor, yours is garbage.

The erg doesn't lie.

We'll see, I guess, but I think I will pull in and around a lwt 6:20 at BIRC 2010.

That is a half a minute faster than you, even though you are a year and half younger than I am.

By the time you are 60, you will have a hard time pulling 6:50 OTErg.

You can't go anywhere very fast OTErg with a maxHR of 163 bpm, down from 230 bpm when you were younger.

You just don't have the engine.

If you don't use it, you lose it.

This year, OTErg, I will outpull you by two training bands, almost 10 seconds per 500m.

ranger

[ranger]

That's wonderful news. There has been a miraculous transformation then, because you learned nothing from the time we did a tour of the Grand.

Our row up the Grand was nothing like what I was doing at the Head of the Grand.

You have no idea whatsoever how to steer 1x going 2:05 down a head course.

If I had taken full strokes, I would have had to rate 10 spm to go as fast as we were going on our trip up the Grand.

On our trip up the Grand, I suspect that we were doing 5 MPS and 16 spm--just lily-dipping.

When I am racing (or training), I am doing 9.25 MPS and 26 spm, almost twice as far on each stroke and almost half again as many strokes per minute.

2:05 @ 24 spm is 10 MPS.

Bryon, time to rattle the rocks in the round thing on your shoulders.

Going 2:05 @ 26 spm in a 1x, your head would spin and your eyes would woggle.

You have no experience of it--whatsoever.

ranger

[DUThomas]

It is hard to tell whether I was out of bounds.

Definitely not your strong suit, judging from your subsequent posts (and many, many others).

[BrianStaff]

You have no idea whatsoever how to steer 1x going 2:05 down a head course.

You keep posting the suggestion that you were sculling at a 2:05 pace on Sunday.

Can you supply us with any evidence of that?

[BrianStaff]

Going 2:05 @ 26 spm in a 1x, your head would spin and your eyes would woggle.

You have no experience of it--whatsoever.

I think Byron`s quad was traveling faster than your single.

Byron was also steering his quad too.

Byron`s boats crossed the finish line as well.

I'd say that Byron has a lot more experience at steering than you and at a faster pace than you are fantasizing about your single.

[jliddil]

Lord.

Steering is a no-brainer, folks.

You just have to practice it a little--and that's that.

Sorry.

Are you a slow learner or what? It took seven years to come to the realization that you need to practice a fundamental maneuver? If it takes no brains to steer what does that mean you have negative brain cells?

[mikvan52]

If my training OTErg is poor, yours (Mike) is garbage.
(snip)
By the time you are 60, you will have a hard time pulling 6:50 OTErg.

You can't go anywhere very fast OTErg with a maxHR of 163 bpm, down from 230 bpm when you were younger.

You just don't have the engine.

If you don't use it, you lose it.

This year, OTErg, I will outpull you by two training bands, almost 10 seconds per 500m.

ranger

You really shouldn't post when you've had a few...
Very bad form, old sport...

Let's see "my bad engine"... Do you mean the one that produces all the fastest distance rows on the erg for lwts in the 55-59 age group?
You are confusing the heck out of me Rich...!

Get back to me when you actually post an IND_V...

I've already challenged you to a 500m open rate TT on October 28th... Did you miss that one while juice lady was sitting on your knee...?

PUOSU....
(put up or shut up)

Want to row a 2k instead? I'll do that too... so you can show the world how your are 10 sec per 500m faster than me.
The thig you don't understand about me is that I don't care about being #1 on the erg as much as I care about being #1 on the water.
I see how the ranger erg stroke yields substandard results...
Not my cup of tea, old chap!
At most you are two seconds/500m faster over 2k... I think I can beat you on many days..

At 5k I am at least 1 sec /500m fastet than you (IND_V in the year 2010) Most assuredly not in some antediluvian age gone by...

Let's see an even paced 2k at......(How about let both try for 6:45 ?.
I am not hard sharpened on the erg neither are you.. Come on, shrinking violet, it will be fun!



ARE YOU GAME, OR ARE YOU JUST LAME?

[leadville]

That's wonderful news. There has been a miraculous transformation then, because you learned nothing from the time we did a tour of the Grand.

Our row up the Grand was nothing like what I was doing at the Head of the Grand.

You have no idea whatsoever how to steer 1x going 2:05 down a head course.

If I had taken full strokes, I would have had to rate 10 spm to go as fast as we were going on our trip up the Grand.

On our trip up the Grand, I suspect that we were doing 5 MPS and 16 spm--just lily-dipping.

When I am racing (or training), I am doing 9.25 MPS and 26 spm, almost twice as far on each stroke and almost half again as many strokes per minute.

2:05 @ 24 spm is 10 MPS.

Bryon, time to rattle the rocks in the round thing on your shoulders.

Going 2:05 @ 26 spm in a 1x, your head would spin and your eyes would woggle.

You have no experience of it--whatsoever.

ranger

Once again, rangerboy, you 'misstate'. you couldn't take full strokes, because you never have. Your OTW rowing style is pathetic and among your other flaws, you row short.

new idea, forum watchers - replace 'I think' and 'If' with 'I'll never'. Then it will all make SO much more sense.

[macroth]

blatherandbs... given my physical capacity, moreblatherandbs...

Given my physical capacity, afewmorespoonfulsofbs...

ranger

Speaking of physical capacity, ranger,

Mike--

Try this as a training plan.

Row 1:49 @ 22 spm (i.e., pretty darn well, 12.2 SPI) and mark the time/distance when your HR passes top-end (1) UT2, (2) UT1, (3) AT, (4) TR, and (5) (AN).

Then note when your heart rate maxes out and you have to stop.

In each session, keep repeating this exercise until you have rowed a total of 20K .

Do this session every day until you can row 1:49 @ 22 spm for 90min @ UT2.

ranger

Is this what you've been doing? Based on your notes, at what time/distance do you go through your various training bands, and how long are your continuous rows at 1:49@22spm (before your HR maxes out and you have to stop-- come to think of it, at what HR do you max out when you do these sessions?)? Are you getting closer to 90 minutes straight of UT2 rowing?

[snowleopard]

Whither our hero? Has he caught a cold from his immersion? Is he nursing a hangover? Or is he overcome by fiberglass resin fumes?

[ranger]

Then I'll be back out OTW.

Tell us why you chose NOT to practice on the river on Friday & Saturday?

You did post on a number of occasions that you were going to Lansing to practice...but then Did Not Show

Life and traffic.

Saturday, there was a home MSU football game against Illinois.

Friday, I had to work.

ranger

[ranger]

Going 2:05 @ 26 spm in a 1x, your head would spin and your eyes would woggle.

You have no experience of it--whatsoever.

I think Byron`s quad was traveling faster than your single.

Byron was also steering his quad too.

Byron`s boats crossed the finish line as well.

I'd say that Byron has a lot more experience at steering than you and at a faster pace than you are fantasizing about your single.

Not when rowing a single.

Byron can barely row, much less steer while rowing fast.

ranger

[ranger]

Your OTW rowing style is pathetic and among your other flaws, you row short.

Yes, my OTW rowing is getting better by leaps and bounds, but as you point out, OTW, I am nowhere near the limit of my potential.

I am already as fast as Mike VB (e.g., going along, 2:05 @ 26 spm for 5K), even though, given his physical capacity, he is at the limit of his potential (12 seconds per 500m over erg scores).

OTW. I am still just a beginner technically. although my physical capacity is developed to the limit (e.g., OTErg).

Given my physical capacity, I can still get as much as 14 seconds per 500m better OTW if I keep working on my OTW technique.

That's a lot!

Happy about that.

This generous room for improvement will make rowing OTW over the next decade _very_ exciting and challenging, especially since I am doing my own coaching.

I get to enjoy the satisfactions of both positions (coach and athlete).

In both positions, I can only get better and better, even as I get older.

That's what makes it both fun and satisfying.

ranger

[ranger]

My background, low rate rowing OTErg is now perfect rowing for a lightweight of any age: 1:48 @ 21 spm (13 SPI) at low drag (120 df.).

This will be a _great_ foundation to work with as I sharpen and race, sharpen and race, sharpen and race, over the next six months.

I just need to keep doing this perfect 1:48 @ 21 spm (13 SPI) until I can do it for 30K, or even a FM.

_Great_ technical discipline.

According to the Interactive Plan, a UT2 pace of 1:48 predicts a 6:12 2K.

In the Wolverine Plan, 1:48 @ 21 spm is Level 4 rowing for a 6:12 2K.

No 60s lwt has ever had a UT2 pace of much better than 1:55.

No 60s lwt rowing now has a UT2 pace of much better than 2:00.

A UT2 pace of 1:48 is a whole training band (five seconds per 500m) faster than I was back in 2002-2003, rowing poorly and max drag (200+ df.).

To pull 13 SPI at 120 df., a lightweight has to get 135 kgF of peak force with his legs and then back/core in the first .2 of a second of each stroke, just naturally, with no special effort.

His force curve on each stroke needs to go right up to the top of the chart on the PM4.

That's a trick for a little old guy.

Back in 2002-2003, I just yanked the chain at the catch with my arms and back, hauling anchor and dragging my legs behind.

As a result, I only got 90 kg.F of peak force at the catch.

Now that I have learned how to use my legs properly at full slide and low drag, I get 50% more peak force.

ranger