Ranger's training thread

[ranger]

You are a former WR holder. That's damn special. You will in all likelihood be one once again when you turn 60, as long as you can weigh in as a lightweight and row 2k without stopping.

Nope.

I won't have to wait until I am 60.

I'll be a WR-holder again in a month.

I'm going to pul 6:20, 1:35 @ 33 spm (12.5 SPI) at BIRC 2010.

And you know what?

Given my age and weight, that 6:20, 1:35 @ 33 spm (12.5 SPI), will be the best row, bar none, in the history of the sport.

ranger

[Citroen]

Feels [sic] like 33 degrees F. on the Charles right now.

Don't know about the weather report, but in the live feed from Boston, condiitions look _great_.

Spot the inconsistency. You have to remember the lie you've told ten minutes ago when you compose the next lie.
Also how can it "feel" when you are not there, you were too yellow-bellied to enter the 2010 HOCR.

[snowleopard]

Given my age and weight, that 6:20, 1:35 @ 33 spm (12.5 SPI), will be the best row, bar none, in the history of the sport.

rammer,

You have seen the picture of EE. He looks like a Norse god. You, on the other hand, look like Mother Teresa.

By what magic do you think you will be able to replicate his performances?

[ranger]

Yea.

Mike went by.

The announcer just said what seems obvious:

At the moment, conditions are the best that you will _ever_ see on the Charles.

Times should be fast.

Most of the boats in the Grand Masters were rating 30 spm.

3-to-1 ratio

.5 seconds for the drive, 1.5 seconds for the recovery

4-beat meter

Legs off the beat, just after beat 4, as a upbeat the the arms.

Ams on the downbeat.

The great weakness in Grand Masters rowers is very little use of their back and core.

No swing.

I suspect that Veterans are even worse about this.

We'll see tomorrow morning.

ranger

[ranger]

Nice race for MIke VB, his fastest ever, I thiink, given the great conditions, 20:07, about 2:05 pace, only six seconds per 500m off of the leaders, who rowed under 19:00.

Congrats, Mike.

ranger

[NavigationHazard]

Anyone know what bow 64 did at the start to incur a 1:00 penalty? That was the rower theoretically right in front of Mike, someone named Peter Macgowan. He'd have missed the course record by 0.2 seconds had it not been for the rather whopping start-line violation. I'm guessing he went before he was called and either rode up on the previous bow number or passed him in the chute, but that's a total guess....

Props to Mike, Leadville, Larry Tate, Jim Divan, and everyone else I know who was in that race.

[ranger]

The cadence 1:35 @ 33 spm (12.5 SPI) is now wonderfully relaxed and stable kinaesthetically.

Doesn't feel fast or hurried at all, perhaps because of the huge ratio (2.5-to-1) and the light drag, which makes the drive so brief/snappy.

So that is probably my race rate for BIRC--33 spm.

Now I just need to do it every day for a month, double sessions.

This cadence is .5 SPI, two spm, and three seconds per 500m better than the 1:38 @ 31 spm (12 SPI), with a good kick, 6:29.7, I raced at Baltimore in 2006.

So, if I can pull this off at BIRC 2010, I will have indeed made some significant improvement in effectiveness (SPI) and efficiency (spm) since then.

ranger

[mrfit]

Nice streaming of the HOCR. I was there in 1984, bow in our WPI novice 8. Similar day. Brings back memories.

Hey, I'm still kicking 26 years later.

2 hours on the trainer.

http://img264.imageshack.us/i/oct232hours.jpg/

[ranger]

Nice streaming of the HOCR. I was there in 1984, bow in our WPI novice 8. Similar day. Brings back memories.

Hey, I'm still kicking 26 years later.

2 hours on the trainer.

http://img264.imageshack.us/i/oct232hours.jpg/

Lookin' good.

Two hours is a great session.

My favorite.

More than that gets tedious; less than that feels short.

ranger

[ranger]

Even given steering, obstacles, etc., at the Head of the Charles, Mike VB rows OTW at 17 seconds per 500m over his erg time.

That great.

If I can get that good OTW, I might be able to do 1:56 @ 30 spm at the Head of the Charles.

I think I will get to 1:39 for 5k OTErg: 1:39 @ 28 spm (12.5 SPI).

ranger

[ranger]

Minus the fastest and slowest, in good conditions, like today, the majority of the Senior-Masters/50s singles at the Head of the Charles (i.e., the central 40 boats or so) do 2:10-2:20 pace.

If conditions are good tomorrow, it will be interesting to see what Veterans/60s do in relation to this.

If decline with age OTW is something like decline with age OTErg, the Veterans should be about five seconds per 500m off of that: 2:15-2:25.

ranger

[bellboy]

Minus the fastest and slowest, in good conditions, like today, the majority of the Senior-Masters/50s singles at the Head of the Charles (i.e., the central 40 boats or so) do 2:10-2:20 pace.

If conditions are good tomorrow, it will be interesting to see what Veterans/60s do in relation to this.

If decline with age OTW is something like decline with age OTErg, the Veterans should be about five seconds per 500m off of that: 2:15-2:25.

ranger

Well they wont crash into an eight and nearly drown

[ranger]

Minus the fastest and slowest, in good conditions, like today, the majority of the Senior-Masters/50s singles at the Head of the Charles (i.e., the central 40 boats or so) do 2:10-2:20 pace.

If conditions are good tomorrow, it will be interesting to see what Veterans/60s do in relation to this.

If decline with age OTW is something like decline with age OTErg, the Veterans should be about five seconds per 500m off of that: 2:15-2:25.

ranger

Well they wont crash into an eight and nearly drown

Yes, it appears that many of the Senior-Masters rowers had been in the Head of the Charles as many as 20 times.

Last Sunday was my first race.

ranger

[nharrigan]

Anyone know what bow 64 did at the start to incur a 1:00 penalty? That was the rower theoretically right in front of Mike, someone named Peter Macgowan. He'd have missed the course record by 0.2 seconds had it not been for the rather whopping start-line violation. I'm guessing he went before he was called and either rode up on the previous bow number or passed him in the chute, but that's a total guess....

Props to Mike, Leadville, Larry Tate, Jim Divan, and everyone else I know who was in that race.

Nav- He might have passed someone before the BU bridge. That's a 1 min. penalty. There are also penalties for crossing the course during a race.

[ranger]

Love this cadence at 33 spm for 2K racing OTErg.

_Much_ more relaxed than 36 spm.

Given the quickness of my legs now and the low drag (120 df.), short drive time (.55 seconds), long recovery (1.3 seconds), and therefore high ratio (2.5-to-1), 33 spm doesn't feel rushed at all.

Leisurely stuff.

I now have this music playing around the house (and in my head)--all day long.

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

At 12.5 SPI, when I rate 33 spm, I go 1:35.

So that's all she wrote.

There is my race pace and rate for BIRC--and beyond.

Now, I just need to do it for millions of meters over the next four months.

ranger