Ranger's training thread

[macroth]

They would give you an idea of the speed at which you should start your 55s LW WR attempt, 4 weeks from now.

I already know that.

If I want to break Roy's WR, I need to hold 1:39s.

That's fine and dandy, and we all knew that already as well. But is that what you plan on doing?

You're supposedly on the verge of pulling 6:20 at BIRC. Are you going to go out at 1:35/500m? If so, how do you plan on making sure beforehand that you can hold that pace? If not, why have you been filling this thread with talk of 6:20-6:16?

[ranger]

They would give you an idea of the speed at which you should start your 55s LW WR attempt, 4 weeks from now.

I already know that.

If I want to break Roy's WR, I need to hold 1:39s.

That's fine and dandy, and we all knew that already as well. But is that what you plan on doing?

You're supposedly on the verge of pulling 6:20 at BIRC. Are you going to go out at 1:35/500m? If so, how do you plan on making sure beforehand that you can hold that pace? If not, why have you been filling this thread with talk of 6:20-6:16?

I'll do what my training tells me I am capable of, whatever that might be.

The limit of my potential, and therefore my ultimate goal, is 6:16.

But, no, I won't blast off at 1:34 if I can only do 1:34 for 8 x 500m (3:30 rest), etc.

To be able to go out at 1:35 at BIRC 2010, I'll have to do 8 x 500m (3:30 rest), 1:32 @ 36 spm.

I do 8 x 500m (3:30 rest) at 2K - 3.

That is what I am shooting for right now, but who knows what I will get, in the end?

Whatever I get, in the end, I'll accept, and follow as a pace at BIRC 2010.

Honestly, I'll be surprised if I don't get 8 x 500m (3:30 rest) done at 36 spm and 1:32/12.5 SPI.

36 spm is a very standard rate for 8 x 500m (3:30 rest), nothing special at all, and I am doing all of my rowing now at 12.5 SPI.

But I suppose we'll have to wait and see.

ranger

[ranger]

Mike--

Good luck tomorrow morning.

Just a few hours from now.

At 8 a.m. tomorrow morning, 38 degree F. and an 11 MPH wind, wind chill below freezing?

Oh well.

Gotta be tough in this sport, I guess.

ranger

[Steve G]

For older folks, at least, a great exercise for rhythmicity, quickness, coordination, and core stability is to row on dry dock, sitting down, at 36 spm in a 3-to-1 ratio, right on the beat, across eight pulses in a 4-beat measure.

SNIP

ranger

I am intrigued with this word you often use rhythmicity and just had too look it up.
One definition Cardiac rhythmicity is the spontaneous depolarization and repolarization event that occurs in a repetitive and stable manner within the cardiac muscle. Rhythmicity is often abnormal or lost in cases of cardiac dysfunction or cardiac failure.

Also a band called that! http://www.rhythmicity.org/

Cheers

[snowleopard]

For older folks, at least, a great exercise for rhythmicity, quickness, coordination, and core stability is to row on dry dock, sitting down, at 36 spm in a 3-to-1 ratio, right on the beat, across eight pulses in a 4-beat measure.

SNIP

ranger

I am intrigued with this word you often use rhythmicity and just had too look it up.
One definition Cardiac rhythmicity is the spontaneous depolarization and repolarization event that occurs in a repetitive and stable manner within the cardiac muscle. Rhythmicity is often abnormal or lost in cases of cardiac dysfunction or cardiac failure.

Also a band called that! http://www.rhythmicity.org/

Cheers

Don't forget his specialty. This is what he means:

the rhythmic property imparted by the accents and relative durations of notes in a piece of music [or poetry]

[aharmer]

Doing a lot of predictive workouts doesn't make you fast, or good at rowing.

Again I agree with you on this point. What they do, is train the energy systems you're looking to train, while simultaneously being a proven predictor of a specific value. In this case that value is 2k race time. Sure you can gain the same fitness by doing similar sharpening workouts that don't predict such things. And as you've said hundreds of times, your 2k fitness can also be determined by UT2 or UT or AT erging. The problem lies in the fact that you don't do these types of rows the way they are meant to be done as a predictor workout. If we translated your UT2 rowing to the way it was intended to be done as a predictor workout, it screams 6:45-6:50 all day long.

Your 8x500 will also probably screams 6:45, that's why we haven't seen a screenshot. This close to your last chance at the WR you expect us to believe you haven't done a predictor workout? What the hell is so bad about acknowledging where you're really at? Your actual fitness level and erg times puts you as good as anybody in the world by age and weight, why not embrace that? Drop the pathological lying trolling game and focus your time on breaking the WR instead of spending 8 hours a day on a message board. Instead of being known by the erging community as one of the best age group ergers of all time you get to be remembered as the biggest liar, jerk, troll and joke of all time. What a shame.

Keep posting at a record rate, the interest in your and your lies ends in 3 weeks. Kev is probably right, it will never end, but for me it ends in 3 weeks

[ranger]

he rhythmic property imparted by the accents and relative durations of notes in a piece of music [or poetry]

In this case, I mean "beating," meter.

Beating is a cognitive response; it has many (converging and conflicting) sources.

ranger

[ranger]

Again I agree with you on this point. What they do, is train the energy systems you're looking to train, while simultaneously being a proven predictor of a specific value.

Yes.

ranger

[ranger]

The problem lies in the fact that you don't do these types of rows the way they are meant to be done as a predictor workout.

Hardly.

I've done zillions of them.

I pulled a lwt 6:28, rowing badly at max drag, when I was 52.

I have also pulled 6:27.5., 6:28.5, 6:29, 6:29.7, 6:30, 6:32, 6:32, 6:32, 6:32, 6:33, etc.

I didn't do these rows without sharpening--repeatedly.

Before that, I was a skater, half-miler on the track, and 100m freestyle swimming for a couple of decades.

When I was a marathon runner, for the twenty-five years between 20 and 45, I did repeat 5:00 miles on a track once a week.

I have been doing interval workouts most of my life.

ranger

[ranger]

If we translated your UT2 rowing to the way it was intended to be done as a predictor workout, it screams 6:45-6:50 all day long.

No.

It tells me 6:16.

I now pull 1:49 @ 22 (12.5 SPI) with a UT2 HR.

12.5 SPI is just a natural stroke, and I now do it at low drag (120 df.).

ranger

[ranger]

for me it ends in 3 weeks

Thank God.

Bon voyage.

I love it when nay-sayers finally realize that they're vermin and should just crawl back in their holes.

ranger

[snowleopard]

I now pull 1:49 @ 22 (12.5 SPI) with a UT2 HR.

You don't really understand training bands do you? The above does not define UT2 since you give no duration. Can you row for 60 mins @ 1:49 (at any rate!) with a UT2 HR? No you can't. Therefore, 1:49 is not your UT2.

Try this. Row a 20 minutes piece at 1:49 rating 22. Set your PM4 for 2 minute splits and make sure it's picking up HR from your Suunto belt. Post the result here.

[ranger]

If we translated your UT2 rowing to the way it was intended to be done as a predictor workout, it screams 6:45-6:50 all day long.

Four years ago, I pulled sub-6:30 for 2K, at max drag, without even preparing for it and still struggling with technique.

I am now quite a bit better than that.

I now row well (12.5 SPI) at low drag (120 df.), and I am now preparing to race.

You get about a dozen seconds over 2K from a couple of months of sharpening.

Who knows how much you get from rowing well at low drag.

Quite a bit, I expect.

Sure, as you age, your physical capacity declines, but for someone who trains as much as I do, that decline is not worth much more than a second or so a year over 2K.

All in all, my technical improvement, I think, is worth about four seconds per 500, almost an entire training band.

That improvement, then, overwhelms any time lost from aging.

I now row 36 spm in a 2-to-1 ratio, pulling 12.5 SPI--1:32 pace--with good OTW technique.

120 df.

Pretty impressive stuff for a 60-year-old lightweight.

ranger

[ranger]

You don't really understand training bands do you?

Me?

Come on.

I have three WR rows.

I have been around this sport now for a decade.

I understand training bands just fine.

ranger

[snowleopard]

I understand training bands just fine.

Really? So why do you abuse them so freely? When did you last submit yourself to a blood lactate test?