Ranger's training thread

[ranger]

Interestingly, 31 spm in a 4-beat measure, 124 clicks per minute on my metronome, is in the exact center of musical tempos:

presto-allegro-andante /124 clicks per minute/ adagio-larghetto-largo

That is, 31 spm is the most natural tempo, neither slow (largo/larghetto) nor fast (presto/allegro), but right on the border between "at ease" (adagio) and "walking" (andante).

At BIRC 2010, I'll race at 31 spm.

ranger

[mikvan52]

Rich : Will yu please explain, in detail w/an example, of how RWB transitions into sharpening?

I'd also like to see the heart rate data too that you now have at your disposal?
(no reference to 2003, please)

"pretty"- PLEASE... presto-lardo

[snowleopard]

At BIRC 2010, I'll race at 31 spm.

11 SPI then

[ranger]

Rich : Will yu please explain, in detail w/an example, of how RWB transitions into sharpening?

I haven't been doing RWBs for almost year now.

I have been doing distance rowing.

Given a period of distance rowing, everyone sharpens in pretty much the same way--with AT, TR, and AN intervals.

250s, 1', 500s, 2', 750s, 1Ks, 4', 1500m, 2Ks, 3Ks, 4Ks, and 5K/6K trials.

That's what I am doing now, as is everyone else who is racing at BIRC.

It is the same in other individual sports, if you have done these sports, too--track, swimming, etc.

I was a half miler on the track. So I have done loads of 200s and 400s.

I was a freestyle sprinter in swimming. So I have done loads of 50s and 100s.

Of course, no reason to sharpen at all if you don't have anything to sharpen up, though.

All advances in your rowing come from improving your UT rowing.

You never get any better by just sharpening.

ranger

[ranger]

At BIRC 2010, I'll race at 31 spm.

11 SPI then

I never row at 11 SPI now. 11 SPI just isn't a complete stroke for me anymore.

12 SPI is about a light as I go.

13 SPI seems to be the norm at the moment. That's what I am using for my interval training.

I am pulling as much as 13.5 SPI for some purposes (e.g., low rate rowing).

ranger

[ranger]

The standard decline with age among veteran ergers who have WR rows is 1.7 seconds per year.

Prove it. Where's your evidence? What's your sample size? Where's your data? Where's your written up thesis?

Why don't you fit that postulation? What makes you so special and different to the standard?

Both the 60s WRs, lwt and hwt, are 17 seconds slower than the 50s WRs, lwt and hwt.

That's indication enough, I would say.

Why am I an exception?

Over the last eight years, I have improved my technical effectiveness and efficiency--enormously--increasing my stroking power 30% from 10.5 SPI to 13.5 SPI.

I have become better at rowing.

Technical improvement doesn't have anything to do with physical decline.

Why have other veterans declined regularly with age?

All of the standard training programs for rowing focus on improving fitness and race preparation.

They have nothing to say about how to become better at rowing.

By and large, everyone in the sport follows the advice of the major training plans and so just gets worse and worse as they age.

ranger

[whp4]

Rich : Will yu please explain, in detail w/an example, of how RWB transitions into sharpening?

I haven't been doing RWBs for almost year now.

I have been doing distance rowing.

Given a period of distance rowing, everyone sharpens in pretty much the same way--with AT, TR, and AN intervals.

250s, 1', 500s, 2', 750s, 1Ks, 4', 1500m, 2Ks, 3Ks, 4Ks, and 5K/6K trials.

That's what I am doing now, as is everyone else who is racing at BIRC.

So you should have plenty of those in your PM4's memory now. Why is it that you have failed to post any, as you promised you would be doing?

[ranger]

I am now working on 500s, 1:34 @ 32 spm (13 SPI).

Sure, if I get to 20 of them over the next two weeks, I'll post the screen shot.

That would predict a 6:16 2K.

ranger

[ranger]

Rich : Will yu please explain, in detail w/an example, of how RWB transitions into sharpening?

I haven't been doing RWBs for almost year now.

I have been doing distance rowing.

Given a period of distance rowing, everyone sharpens in pretty much the same way--with AT, TR, and AN intervals.

250s, 1', 500s, 2', 750s, 1Ks, 4', 1500m, 2Ks, 3Ks, 4Ks, and 5K/6K trials.

That's what I am doing now, as is everyone else who is racing at BIRC.

So you should have plenty of those in your PM4's memory now. Why is it that you have failed to post any, as you promised you would be doing?

I'll wait until I get a good solid set of twenty 500s at race pace and rate.

Sure, then I'll post the screen shot, together with HRs.

1:34 @ 32 spm (13 SPI)

10 MPS

50 strokes

HR should be about 175 bpm (92% of max) after each interval, but steady across the session.

I'll keep doing these sessions of 500s over the next four months until WIRC, along with other things, of course.

Eeeeeexxxxxxxxttttttteeeeeeennnnnnnddddddddeeeeeeeddddddddd sharpening.

ranger

[aharmer]

You'll post a screenshot if you make it to 20 500's at 1:34/32? How much rest? We're clearly never going to see that. So you're working on 500's now at 1:34/32, assuming about 3'r. You plan to get up to 20 of them in the next two weeks, how many are you able to do now? I know there's no screenshot about to happen, but can you type the number you've been able to string together with about 3'r or whatever you're taking?

[ranger]

In recent years, at least, no other55s lwt, much less 60s lwt, has done 8 x 500m at better than 1:38, the equivalent of 20 x 500m @ 1:41, which predicts a 6:44.

And, as might be expected, in recent years, no other 55s lwt, much less 60s lwt, has pulled better than 6:44 for 2K.

ranger

[ranger]

You'll post a screenshot if you make it to 20 500's at 1:34/32? How much rest?

3:30 rest

ranger

[ranger]

Once you get comfortable with 20 x 500m at 2K pace and rate, then, in mid-stream, as you are going along, you want to convert some (two? three? four? five?) of those 500s to 1K.

Tough stuff.

Nice framework for sharpening.

ranger

[NavigationHazard]

Fraud. You can't do 4 x 500/3:30 right now at 1:34 r32. Maybe not even 3 reps. Let alone with an average peak HR that's a genuine 92% of a genuinely established maximum.

As for your hope of extending some of the reps in a 20 x 500m/3:30 session to 1ks @ 1:34 r32, also on 3:30, don't make me herniate myself laughing. You can't do a single stand-alone 1k in 3:08 any more at any rating whatsoever.

[ranger]

Fraud. You can't do 4 x 500/3:30 right now at 1:34 r32. Maybe not even 3 reps. Let alone with an average peak HR that's a genuine 92% of a genuinely established maximum.

As for your hope of extending some of the reps in a 20 x 500m/3:30 session to 1ks @ 1:34 r32, also on 3:30, don't make me herniate myself laughing. You can't do a single stand-alone 1k in 3:08 any more at any rating whatsoever.

Rowing well at low drag (120 df.), 13 SPI is now just a normal stroke.

So 50 strokes is no problem.

When I get to 20 x 500m, 1:34 @ 32 (13 SPI), I'll post the screen shot.

Then I will do this session, repeatedly, for the next four months, from now until WIRC.

Once you are comfortable with 20 x 500m at race pace and rate, the challenge is to extend some (three? four? five?) of t hose 500s to 1Ks.

Tough stuff.

ranger