Ranger's training thread

[luckylindy]

Any predictive sessions

Sure.

I did my first predictive session today.

By resting.

A bit of rest before racing can help a lot.

Now this is my type of predictive rowing. Let's see, I took 34 years off from rowing up until November ... so I predict that I'll row a 6:30 on my next 2k trial. Is that how it works?

Ranger, I do wish you the best at BIRC. I'd honestly love to see you prove everyone wrong and break you own PR.

[hjs]

Any predictive sessions

Sure.

I did my first predictive session today.

By resting.

A bit of rest before racing can help a lot.

Now this is my type of predictive rowing. Let's see, I took 34 years off from rowing up until November ... so I predict that I'll row a 6:30 on my next 2k trial. Is that how it works?

Ranger, I do wish you the best at BIRC. I'd honestly love to see you prove everyone wrong and break you own PR.

Go see a docter, something is really wrong with you

[Citroen]

Now this is my type of predictive rowing. Let's see, I took 34 years off from rowing up until November ... so I predict that I'll row a 6:30 on my next 2k trial. Is that how it works?

I did nothing but a swim on Saturday and marshalled a cyclocross on Sunday. Does that put me on for SUB6 at BIRC?

Ranger could get 6:38 (if he'd sacked his coach), he might get 6:41 if the unreported training has done anything and nobody in the crowd will be surprised when he does 6:50 or slower. The surprise will be if he avoids the Did Not Fly, avoids the DNS and avoids the DNF.

[ranger]

I certainly can't do it right now, but by the time WIRC rolls around, I think I will again be racing my 2Ks at 36 spm, as I used to back in 2002-2003.

I just need to do more sprinting and high rates and high heart rates.

To race my 2Ks at 36 spm, I will need to do 500s at 40 spm, which I used to do back in 2002-2003, too.

My technique is gorgeously stable now at 120 df.

I am pulling 12-13 SPI at all rates and paces, usually in the middle of this range, 12.5 SPI, right up to 40 spm (500 watts/1:29) and beyond.

If I can again race at 36 spm, I will go 1:32.

That's 6:08 for 2K!

At 120 df. and 12.5 SPI, 1:32 @ 36 spm is now a 2-to-1 ratio for me.

In rowing, a 2-to-1 ratio is pretty comfortable business.

ranger

P.S. I used to row 1:36 @ 40 spm (10 SPI). I now row 1:29 @ 40 spm (12.5 SPI). The difference, even at these high rates, is seven seconds per 500m.

[ranger]

I'd honestly love to see you prove everyone wrong

No need to prove anything to anyone.

Even as a novice, who didn't know how to row, I was one of the best in the sport, with multiple WR rows.

Now, I am just training myself to row to the limits of my potential.

That's all anyone can do.

So far, things are coming along _very_ well.

Whatever happens, happens.

ranger

[Carl Watts]

When someone leaves it to "Whatever happens, happens" usually "Shit happens"

[macroth]

Ranger,

For years now, you've been saying that sharpening takes a month or two, and gives most people 12 seconds over 2k. Your fitness being maximal forevermore, that's the difference, according to you, between 6:28-30 and the more recent 6:40+s. Another 12 seconds/2K of technical improvement since 2003 (the last time you raced sharpened) and bam, voila, presto, 6:16.


Now you're saying that it's going to take you 3 more months of sharpening to be race-ready? According to your posts, you've been "working with" high rates and fast paces for well over a month. Granted, in your own fartleky, inefficient way, but still, weeks and weeks of sharpening. What do you expect to gain from 3 more months? Maybe your fitness has declined over the last 7 years? Maybe that's why you're having trouble?

We're 5 days from BIRC and you say you have no idea what kind of pace and rate you can hold for 2K. Why are you shying away from a few predictive workouts? Why are you willing to fly across the Atlantic for a weekend just to wing it? If you somehow manage to pull 6:37.x, this might be the most anticlimactic WR row in the history of the sport. 15-20 seconds off your goal!


Frankly, when one examines the possible explanations for your behaviour and posts (ranger is a liar/is a coward/is an idiot/is a troll/is a drunk/isn't taking his meds), it's a pretty sad picture.

[JimR]

I certainly can't do it right now, but by the time WIRC rolls around, I think I will again be racing my 2Ks at 36 spm, as I used to back in 2002-2003.

I just need to do more sprinting and high rates and high heart rates.

To race my 2Ks at 36 spm, I will need to do 500s at 40 spm, which I used to do back in 2002-2003, too.

My technique is gorgeously stable now at 120 df.

I am pulling 12-13 SPI at all rates and paces, usually in the middle of this range, 12.5 SPI, right up to 40 spm (500 watts/1:29) and beyond.

If I can again race at 36 spm, I will go 1:32.

That's 6:08 for 2K!

At 120 df. and 12.5 SPI, 1:32 @ 36 spm is now a 2-to-1 ratio for me.

In rowing, a 2-to-1 ratio is pretty comfortable business.

ranger

P.S. I used to row 1:36 @ 40 spm (10 SPI). I now row 1:29 @ 40 spm (12.5 SPI). The difference, even at these high rates, is seven seconds per 500m.

This sounds like somone who hasn't really sharpened yet?!

I do like the new 6:08 2K "potential" though ... as you drift further away from reality.

JimR

[ranger]

I do like the new 6:08 2K "potential"

To get to 6:08, I would not need to change anything about my technique.

I would only need to stroke normally and rate 36 spm.

I used to row all of my 2Ks at 36 spm.

Rocket Roy rows his 2Ks at 36 spm, as does Paul Siebach, Dennis Hastings, and Graham Watt.

So, for the best 50s lwts, rating 36 spm for 2K is not unusual at all.

In fact, it is the norm.

If I can get back to rating 36 spm for 2K, but now rowing well (12.5 SPI) and low drag (120 df.), pulling 12.5 SPI, I'll pull 6:08 for 2K.

Being able to relax at 36 spm for 2K requires a lot of practice at 40 spm, e.g., in many sessions of 8 x 500m (3:30 rest).

I suspect it also takes the ability to row a 1K trial at 40 spm.

The Open lwt American record is 6:07.1 by Steve Warner.

ranger

[macroth]

If I can get back to rating 36 spm for 2K, but now rowing well (12.5 SPI) and low drag (120 df.), pulling 12.5 SPI, I'll pull 6:08 for 2K.

Being able to relax at 36 spm for 2K requires a lot of practice at 40 spm, e.g., in many sessions of 8 x 500m (3:30 rest).

I like your reaction when faced with imminent, disastrous failure. Just set the bar even higher! It's not like there's any significant difference between unreachable and superduper unreachable, right?

You just need to "relax" at 36 spm and the game is won (again)! Many sessions of 8x500m/3:30 at 40spm. But of course!

[JimR]

Being able to relax at 36 spm for 2K requires a lot of practice at 40 spm, e.g., in many sessions of 8 x 500m (3:30 rest).

I suspect it also takes the ability to row a 1K trial at 40 spm.

You have already proven you can't do 1K at a rate above 29 SPM @ 13 SPI ... if you could you would be the 1K champ in the rankings and you are not even listed. So logically it follows you are unable to hold 29 SPM at 13 SPI for a 2K.

It appears the wheels are coming off!!! Which always happens before a competition it seems.

JimR

[ranger]

You just need to "relax" at 36 spm and the game is won (again)!Many sessions of 8x500m/3:30 at 40spm.

Yep.

That's what I'll do this year, on a regular basis (one or twice a week?), for three months, between BIRC and WIRC.

ranger

[ranger]

BTW, lots of work at 36 spm and 40 spm this morning.

More of the same for the rest of the week.

ranger

[JimR]

If I can get back to rating 36 spm for 2K, but now rowing well (12.5 SPI) and low drag (120 df.), pulling 12.5 SPI, I'll pull 6:08 for 2K.

Being able to relax at 36 spm for 2K requires a lot of practice at 40 spm, e.g., in many sessions of 8 x 500m (3:30 rest).

I like your reaction when faced with imminent, disastrous failure. Just set the bar even higher! It's not like there's any significant difference between unreachable and superduper unreachable, right?

You just need to "relax" at 36 spm and the game is won (again)! Many sessions of 8x500m/3:30 at 40spm. But of course!

Have we not had ranger tell us he can go at a 46 SPM ... so I think his true potential is even higher. Certainly he is capable of sub 6 2K performances?!

JimR

[mrfit]

[

I am pulling 12-13 SPI at all rates and paces, usually in the middle of this range, 12.5 SPI, right up to 40 spm (500 watts/1:29) and beyond.

"To Infinity and Beyond!"

-Space Ranger Buzz Lightyear