Ranger's training thread

[Bob S.]

Didn"t someone mention a public erg opportunity just prior to his 60th birthday a while back ... one that would have lax weigh-in rules and no tracking ... so that he could do whatever and say whatever when the racing was over?

Of course it would be in January ... when the chance of frostbite running outdoors at 3a is at its most likely.

JimR

Yeah. Check out the Crash-B site. It has a long list of pre-CB ergattas, both satellite and non-satellite. Most of them are late January and early February, but there is one in Philly in the first week or so of January and there are several that are still undated.

Bob S.

[Bob S.]

I just took a tip from the master today and tried rowing_with_breaks. It worked great. I rowed for 5’, took about a 6’ break to drink about 100ml of water, take off my JL rowing vest, turn the fan on, and set the monitor for 42195m. Then I rowed until the monitor read zero and took my second break – just a couple of minutes to swill down another 2-3 hundred ml of water, turn off the fan and set the monitor for 5’. Then I rowed until the time made it down to zero. The results came out to my satisfaction, so I guess that this RWB stuff really works.

(Details in the “What training have you done today” thread.)

Bob S.

[Carl Watts]

I just took a tip from the master today and tried rowing_with_breaks. It worked great. I rowed for 5’, took about a 6’ break to drink about 100ml of water, take off my JL rowing vest, turn the fan on, and set the monitor for 42195m. Then I rowed until the monitor read zero and took my second break – just a couple of minutes to swill down another 2-3 hundred ml of water, turn off the fan and set the monitor for 5’. Then I rowed until the time made it down to zero. The results came out to my satisfaction, so I guess that this RWB stuff really works.

(Details in the “What training have you done today” thread.)

Bob S.

No Bob you have got it all wrong.

That FM is supposed to be at 1:48 pace just using your natural stroking power with only a UT2 HR !

Oh sorry thats right you will need about an extra 100 breaks in that FM if you copy Rangers training but you probably have not got all day to row it.

[lancs]

Actually, I think it might be more useful to try a 500m @ 42 spm tomorrow.

Target: 1:26.

The row would still be sub-maximal.

But it would be more interesting.

1:26 for 500m on Sunday would predict 6:24 2K on Thursday.

All quiet from the Pathological One this morning. I'm guessing the sub-maximal 500m trial at 1:26 proved to be a little too, er.... maximal?

[ranger]

For my long-term prospects as an erger, the most important issue now, I think, is whether, just rowing normally, I can rate 27 spm at top-end UT1, and therefore for as long as an hour, or even a HM.

"Threshold" rowing, "base pace" rowing.

Back in the spring, I was excited when I got to 10 MPS @ 29 spm (11 SPI, 1:43) in this sort of rowing, but that was at max drag and before I learned to use the whole slide rowing at low drag (120 df.), relaxing both my shoulders and core at the catch, as I do now.

Rowing well (13 SPI) at low drag (120 df.), I now go three seconds per 500m faster at two spm lower in this sort of distance rowing:

1:40 @ 27 spm.



It would be amazing if I can train myself to do this "base pace" rowing for an hour.

For a little lightweight, 27 spm is not a high rate for an hour row at all.

Back in 2002-2003, I also rated about 27 spm for 60min, but rowing badly (10 SPI) at max drag (200+ df.), the pace came out to be 1:48 rather than 1:40.

Rocket Roy and Mike VB also row 60min at around 27 spm.

If they do 10 MPS, that's 1:51 (9.5 SPI).

9.5 is their 2K SPI, too, so 9.5 SPI is probably their natural stroking power.

If my natural stroking power is now 13 SPI, with no reduction in my ratings from what I used to do back in 2002-2003, when I finally get around to distance trials, my times for 5K, 6K, 30min, 10K, 60min, and a HM will be off the charts.

ranger

[ranger]

All quiet from the Pathological One this morning. I'm guessing the sub-maximal 500m trial at 1:26 proved to be a little too, er.... maximal?

No, nothing exceptional.

Just tired today.

So I am not going to row.

I need to rest, eat normally, and knock off the extensive cross-training for a day.

My weight is fine.

Yesterday, after doing all of the physical stuff I usually do OTErg, OTBike, skipping, etc., I also raked leaves all day.

That was too much.

Out of gas this morning.

I need to reload.

I don't usually take rest days, but it is clear that I need one today.

My arms are especially tired.

I just have no desire, or ability, to pull the handle this morning.

I'll feel better tomorrow.

ranger

[ranger]

Didn"t someone mention a public erg opportunity just prior to his 60th birthday a while back ... one that would have lax weigh-in rules and no tracking ... so that he could do whatever and say whatever when the racing was over?

Of course it would be in January ... when the chance of frostbite running outdoors at 3a is at its most likely.

JimR

Yeah. Check out the Crash-B site. It has a long list of pre-CB ergattas, both satellite and non-satellite. Most of them are late January and early February, but there is one in Philly in the first week or so of January and there are several that are still undated.

Bob S.

Ah.

Nice to know.

Philly isn't that far away from Ann Arbor at all.

Once, I left Philly by car in the early morning hours and got home at 1:00 p.m.

ranger

[ranger]

I also wonder why , given that ranger has been sharpening since September, why he's not ready for what has to be his best for the BIRC, his best chance (& perhaps his last) to get the WR in the 55-59 lights...

Come January:
ranger's Beating Brian Bailey (BBB) is far less remarkable due to the understandable attrition in aged men. Just look at how few 60-64 lwt men even rank 2ks! (less than 100 world wide in an entire C2 year )

Just the opposite.

Brian's WR is a _much_ stiffer standard than Roy's.

The 50s lwt WR is 6:25.

The 60s lwt WR is 6:42.

The midpoint, then, where you would expect Roy's 55s lwt WR to stand, is 6:33.5, not 6:38.

ranger

[NavigationHazard]

So no 20 x 1' r32/1' at 1:33.3. Wasn't a "cinch" after all, was it, fraud?

So no 8 x 500m/3:30 this weekend either. Fraud.

So no 1 x 500m at 1:26 r42, videoed. Fraud.

Discovering that the Forum has been right about the idiocy of your depleting yourself via cross-training and reduced intake of the wrong sorts of calories while attempting (but not succeeding) to sharpen. >This< you've probably got right.

[Yankeerunner]

STILL no sign of land?

How long is it?

[jliddil]

STILL no sign of land?

How long is it?

That's a rather personal question isn't it?

[jliddil]

All quiet from the Pathological One this morning. I'm guessing the sub-maximal 500m trial at 1:26 proved to be a little too, er.... maximal?

No, nothing exceptional.

Just tired today.

So I am not going to row.

I need to rest, eat normally, and knock off the extensive cross-training for a day.

My weight is fine.

Yesterday, after doing all of the physical stuff I usually do OTErg, OTBike, skipping, etc., I also raked leaves all day.

That was too much.

Out of gas this morning.

I need to reload.

I don't usually take rest days, but it is clear that I need one today.

My arms are especially tired.

I just have no desire, or ability, to pull the handle this morning.

I'll feel better tomorrow.

ranger

ranger wrote:

I'll be rowing when I am 90, Henry.

I have only been injured/sick for a few weeks in 10 years of rowing.

Amazing record of health, really, given the quantity and quality of training that I do.

I have never been stale, even though I don't take rest days.

I row hard every day--and usually cross-train before/after I row, too.

ranger

[NavigationHazard]

Start again....

[ranger]

Discovering that the Forum has been right about the idiocy of your depleting yourself via cross-training and reduced intake of the wrong sorts of calories while attempting (but not succeeding) to sharpen.

I need a rest from the raking, not from the skipping, biking, and erging.

My normal routine makes me feel great.

And I'll feel fine again tomorrow.

What I am doing with my skipping, biking, and erging is nothing unusual.

I have been doing this routine for a decade.

ranger

[hjs]

Discovering that the Forum has been right about the idiocy of your depleting yourself via cross-training and reduced intake of the wrong sorts of calories while attempting (but not succeeding) to sharpen.

I need a rest from the raking, not from the skipping, biking, and erging.

My normal routine makes me feel great.

And I'll feel fine again tomorrow.

What I am doing with my skipping, biking, and erging is nothing unusual.

I have been doing this routine for a decade.

ranger

No, nothing exceptional.

Just tired today.

So I am not going to row.

I need to rest, eat normally, and knock off the extensive cross-training for a day.

That was too much.

Out of gas this morning.

I need to reload.

My arms are especially tired.

ranger