Ranger's training thread

[snowleopard]

Give or take a bit, if you consider 36 spm as an ideal racing rate for the erg, in the lightweight male ranks

Given that, why are you proposing to race at BIRC at 31 spm?

[ranger]

Wow.

This is sharpening nirvana.

I am now pulling 1:30 @ 37 spm (13 SPI), just naturally.

That is, I am rowing perfectly for a lightweight of any age--at 1K pace and rate.

Relaxed and smooth.

Butta.

Well, that's all she wrote in terms of sharpening workouts.

All I need to do every day is sit down on the erg, warm up, and then do as much 1:30 @ 37 spm (13 SPI) as I can, until it is second nature to me.

Doesn't matter how I do it.

Heck, I can do it any old way but loose.

Take 20 strokes.

Take 60 strokes.

Take 30 strokes.

Take 100 strokes.

Do it again.
'
Do it again.

Do it again.

Do it for a couple of hours a session, who cares how.

What does it matter?

For a 60-year-old lwt, 1:30 @ 37 (13 SPI) is so good, it's ridiculous.

No 55s/60s lwt can row 1:30 flat out for 500m.

When I turn 60 this winter, 1:30 becomes 2K - 10.5 pace.

If I get 1:30 @ 37 spm done for 8 x 500m (3:30 rest) and a 1K trial, what then?

The 60s lwt WR for 1K is 1:37.2/3:14.4.

(And then there is this: Dan Staite cheated, and Kent Timm is some sort of shadowman that no one has ever seen.)

There's that seven seconds per 500m again!

1000 2:56.7 23 Daniel Teoli L M USA 2011 Witnessed at Public Club
1000 2:57.0 13 Dan Warren L M USA 2000 Historical record*
1000 2:57.8 32 Dan Staite L M GBR 2006 PM3/PM4 verification code
1000 2:59.0 46 Kent Timm L M USA 2005 Historical record*
1000 3:03.3 50 Steven Geary L M NZL 2008 2007 Australasian Games
1000 3:14.4 60 Mark Thomas L M USA 2011 PM3/PM4 verification code
1000 3:27.7 12 Marian Uroic L M HRV 2004 Historical record*
1000 3:29.1 70 Roger Bangay L M GBR 2008 Witnessed at Public Club
1000 3:47.2 80 Dean Smith L M USA 2007 PM3/PM4 verification code

I guess it's three months of 1:30 @ 37 spm (13 SPI) from here on out to WIRC.

If I sharpen at this speed (1:30) and effectiveness (13 SPI) for three months, building up more and more efficiency as the days go by, my 2K goal is secure.

By WIRC 2011, I will be the best I can be:

6:16 for 2K--at 60.

ranger

[ranger]

Give or take a bit, if you consider 36 spm as an ideal racing rate for the erg, in the lightweight male ranks

Given that, why are you proposing to race at BIRC at 31 spm?

31 spm is all that is necessary at this point.

I'll just play it safe this time around.

No such thing come winter, though.

At the WIRC qualifiers, and WIRC itself, I'll let out all the stops.

If I am not sharp by then, I'll never be.

ranger

[ranger]

Give or take a bit, if you consider 36 spm as an ideal racing rate for the erg, in the lightweight male ranks

Given that, why are you proposing to race at BIRC at 31 spm?

There is certainly _some_ loss of aerobic capacity with age.

No reason to row badly because of this, but there _would_ be a reason to lower the rate a bit to compensate for the loss of aerobic capacity, especially if you are 60, as I am (not 55, 50, 40, or 30).

My max HR is still _very_ high, given my age, 190 bpm, but it's not 220 bpm, as it probably was when I was 20.

So, if lightweights continue to row well (13 SPI), eventually, what we might see is this:

age/rate

20 36 spm
30 35 spm
40 34 spm
50 33 spm
55 32 spm
60 31 spm

13 SPI @ 32 spm is 6:16.

13 SPI @ 31 spm is 6:20.

ranger

[macroth]

I see it's "all she wrote" time again in rangerland, like it is every few days or weeks. How many times have you stated "I just need to do X and Y and the game is won", only to change your mind over and over again?


THIS, however, is good news:

At the WIRC qualifiers, and WIRC itself, I'll let out all the stops.

If I am not sharp by then, I'll never be.

So by the end of the season, you will have to either admit that 6:4x is the best you can do fully sharpened, or concede that 6:4x is the best you'll ever do sharpened or unsharpened, which is the same thing since you'll never be sharp.

At long last, all this squawking about a 6:16 2K will have to end.

Of course, why you would want to hold back at BIRC and need tree more months to sharpen is baffling.

[ranger]

In recent times, no 55s lwt has done 8 x 500m (3:30 rest) at better than 1:38, which predicts a 6:44 2K.

ranger

[ranger]

How many times have you stated "I just need to do X and Y and the game is won"

Every time I was in a new training band (UT2, UT1, AT, TR), as I met my goals.

The training band I am in now is the last one: AN.

So, I am now in the final stage of race preparation.

ranger

[hjs]

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.

I'm still not sure why you persist in making claims such as this, when you, I and everyone else here knows you can't do four of them. It must be something to do with your childhood I assume. Did your parents not give you enough recognition or something?

The next thing I'm wondering is after BIRC & WIRC (and any combination of 2 from DNS/DNF/7:11/6:43), what will your pathology let you post from then on? I mean, seriously, after another season of missing your long-stated goal of 6:16 by 25 seconds can't let you carry on with the bullshit.

Can it?

lancs,

You don't expect him to show up and race at BIRC do you? The mods here should tell him "no race, no post."

Or he might could do a Dwayne Adams and set off at 1.34, then roll off the erg after 30 seconds with a broken back.

Good idea

[hjs]

November 8 2010

31 spm is all that is necessary at this point.

I'll just play it safe this time around.

No such thing come winter, though.

At the WIRC qualifiers, and WIRC itself, I'll let out all the stops.

If I am not sharp by then, I'll never be.

ranger

[snowleopard]

Give or take a bit, if you consider 36 spm as an ideal racing rate for the erg, in the lightweight male ranks

Given that, why are you proposing to race at BIRC at 31 spm?

31 spm is all that is necessary at this point.

So your predicted 6:20 will be rowed at 31 spm?

[ranger]

Mike VB, the current 55s lwt hammer, does 500m, flat out, 1:31 @ 46 spm (9.8 SPI).

ranger

[ranger]

So your predicted 6:20 will be rowed at 31 spm?

Yep.

At Baltimore in 2006, I did 1:37.4 @ 31 spm for 2K, but that was at high drag, still struggling with technique, and without sharpening.

I am quite a bit better than that now.

I now row well (13 SPI) at low drag (120 df.), and I am sharpening to race.

I think I'll now pull 1:35 @ 31 spm (13 SPI) for 2K.

ranger

[macroth]

How many times have you stated "I just need to do X and Y and the game is won"

Every time I was in a new training band (UT2, UT1, AT, TR), as I met my goals.

The training band I am in now is the last one: AN.

So, I am now in the final stage of race preparation.

ranger

Liar, liar, pitiful liar.

"1:30 @ 37 spm" (11/8)
"32 spm " (11/4)
"1:35 @ 31 spm" (10/26)
"1:35 @ 33 spm" (10/23)
"1:32 @ 36 spm" (10/21)
"1:37 @ 30 spm" (9/19) (nice symmetry with today's post, by the way)

Each time, you claimed you "just" needed to keep sharpening at these paces and rates (and these only) and 6:20/6:16 was yours at BIRC/WIRC. What "training bands" did you reach between 10/21 and 10/26?

Anyway, since you're not actually doing any significant work at any of those paces, it doesn't really matter.

Just another sign, along with your sweep stroke, rope skipping and stepper nonsense, that you're in full panic mode.

[ranger]

your sweep stroke, rope skipping and stepper

Yes, I am doing all three.

Skipping is a great warm up for rowing, a mild but great full body exercise.

Stepping is a very relaxing, effective, and safe way to cross-train. I use it for weight reduction.

Using a sweep stroke motion relaxes your shoulders (in an alternating way) at the catch, which, in turn, helps you achieve maximal compression/length.

ranger

[snowleopard]

So your predicted 6:20 will be rowed at 31 spm?

Yep.

At Baltimore in 2006, I did 1:37.4 @ 31 spm for 2K, but that was at high drag, still struggling with technique, and without sharpening.

That was a hwt row. You will be a lwt at BIRC.