Ranger's training thread

[ranger]

ure. When I was in college, I was faster than you

You might hold off on that one.

I am going to pull a lwt 6:16.

You pulled a lwt 6:15 or better when you were in college?

If so, congrats.

Not many have.

The 30s lwt American record is right around 6:15.

ranger

[ranger]

60min, 1:46 @ 22-23 spm with a middlin' UT1 HR predicts that 6:16 2K, I would say, right on the button, so, sure, it would indeed be interesting to see whether I can do it.

These are Open lwt 60min rows (top-end UT1, free rate) in the rankings from last year (2010)

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 60 minutes | Men's | Lightweight | All Ages | 2010 Season

Travis King 21 St. Catharines ON CAN 16933 IND
1 Alex Twist 24 Seattle WA USA 16863 IND
2 Stuart Bizzarri 43 Kirkcaldy GBR 16857 IND
3 Paul Woodland 35 The Green health club , Charing Kent GBR 16712 IND
4 Anthony Paladin 29 Gauteng ZAF 16689 C2Log
5 Chris Kemp 20 Evans GA USA 16682 IND
6 Gregory Cook 40 Bainbridge Island WA USA 16610 C2Log
7 Greg Trahar 51 Eltham, London GBR 16574 IND_V
8 Pentti Soini 48 Vantaa FIN 16556 IND
9 Stephen Kendall 19 IL USA 16468 IND
10 Bill Schmidt 49 Cornelius NC (Age Without Limits) USA 16392 IND_V

ranger

[goblin]

ure. When I was in college, I was faster than you

You might hold off on that one.

I am going to pull a lwt 6:16.

You pulled a lwt 6:15 or better when you were in college?

If so, congrats.

Not many have.

The 30s lwt American record is right around 6:15.

ranger

I'm not 30 yet. I think when I'm 30, I'll pull a lwt 6:08. Heck, the way my Virgin sessions have been going, just naturally stroking, I might hold 6:08 pace for a full 6k. Thats 1:32 pace. _Fantastic_ stuff for a lwt of any age, wouldn't you think?

fire marshall

[Steve G]

If you are just rowing naturally, everyone should be able to pull 22 spm for a heck of a long time, expecially if you are a lightweight with short little legs and are rowing a low drag (119 df.).

For me now, 22 spm is a 4.4-to-1 ratio.

Yikes.

Can't get much more relaxed than that.

If you are rowing in a 4.4-to-1 ratio, you can have lunch and a snooze between drives.



ranger

You also can't get more relaxed than travelling 300 mile or whatever and not even picking up the handle!
I am travelling 140 miles this weekend for a 5 mile road race, would I DNS would I f***k
As Mrs G would riposte "waste of space" !

Steve
60 64 kgs

[mikvan52]

I am going to pull a lwt 6:16.

call the vice squad

[Joanvb]

Good luck, goblin. Sounds like a solid plan.

[Citroen]

I'm not 30 yet.

I think when I'm 30, I'll pull a lwt 6:08.

Heck, the way my Virgin sessions have been going, just naturally stroking, I might hold 6:08 pace for a full 6k.

Thats 1:32 pace.

_Fantastic_ stuff for a lwt of any age, wouldn't you think?

fire marshall

Nice 6:08 "virtual PB" there, gobbers. But, you should be shooting for a vPB of 5:36.5 you must be virtually better than Rob Waddell. You're also good enough for a virtual hour of virtually 18500m.

[ranger]

For a 60s lwt, the major burden involved in rowing 60min @ 22 spm , just stroking naturally, 13 SPI @ 119 df., is not the first two parts, which represent the aerobic cost, but the third part, which represents technical and skeletal-motor effectiveness and efficiency, the quality of the rowing.

Everyone who rows a lot can do 60min @ 22 spm, just stroking naturally.

Give or take a bit, if you are just stroking naturally, that's just UT2 rowing--a normal, everyday, off-season slog, HR in and around 70% HRR.

Just stroking naturally, though, most 60s lwts pull 9 SPI, not 13 SPI, and many row at a much higher drag than 119 df.

Both of these slow down the chain, lengthen the drive time, shorten the recovery time, and therefore cut the ratio, while, even so, getting very little done.

That is, the technical and skeletal-motor effectiveness and efficiency of most 60s lwts when just stroking normally is abysmally low, almost 50% off of the technical and skeletal-motor effectiveness and efficiency of young elite lightweights.

Lets' face it:

Most 60s lwts don't row well at all.

In their normal stroking motion, they just don't get much work done.

They shorten up.

They miss water.

They have poor strength, leverage, footwork, quickness, sequencing, timing, balance, posture, flexibility, rhythmicity, etc.

9 SPI @ 22 spm is right around 2:00 pace, 14 seconds per 500m slower than 13 SPI @ 22 spm (1:46).

2:00 pace is 200 watts.

1:46 pace is 290 watts.

The difference is 90 watts, almost 50% more.

ranger

P.S. Interestingly, 290 watts is just what i do on a stepper, when I do my normal 90min stepping routine, HR 145 bpm, UT2.

[ranger]

Riding my bike on the Kurt Kinetic, 290 watts is right around 21.5 mph.

http://img221.imageshack.us/i/speedandpowergraph.png/

If I run a UT2 HR, I now do about 19 mph when I ride for an hour or two.

But then again, my bike is trashed and only has one gear.

With a new bike set to a maximally efficient gear for the task, I wonder what I would do for an hour or two ride?

290 watts?

I'll get a new bike this summer and check it out.

At the moment, I am riding in a very light gear.

I just need to use a lower gear, I think, and I'll go along at 21.5 mph pretty comfortably.

At the moment, I also ride _after_ I do 20K OTErg at 13 SPI, just to get in some mild UT2 cross-training, to keep my fitness high and my weight low.

So, I do my rides with pretty tired legs.

ranger

[ranger]

When you are rowing 2:00 @ 22 spm, you are getting about 80 kgF at the peak of your force curve.

When you are rowing 1:46 @ 22 spm, you are getting 125 kgF at the peak of your force curve, over 50% more.

ranger

[ausrwr]

Congrats, Rich, more virtual PBs, and an orgy of self-congratulation from yourself.

How about you shut up until you've done something with this new fitness and stroke of perfection? You know perfectly well you're not going to do it, you're just here for the abuse and the attention.

You'd be just as well served by sitting in a bush in some parkland and wanking. You'd get the self-abuse, you'd get passers-by calling the police, and you'd get some attention from the judge, the jury, and your fellow prisoners for being a pervert.

As a wise man once said, you're no longer a good, let alone great, athlete. You're just an annoying 60 year old with a chronic narcissistic personality disorder and internet access. And one who will never, ever again trouble a world record.

If you could have, you would have.

[ranger]

The basic task for good veteran lightweights is how to get from 1:53 @ 22 spm at UT2 when they are 50 to 1:46 @ 22 spm at UT2 when they are 60 by improving their skeletal-motor and technical abilities rather than slipping to 2:00 @ 22 spm at UT2 when they are 60 because they still row badly but now they cannot make up for this by just increasing the effort because their aerobic capacity has declined severely with age.

If you just keep beating a dead horse, you're a numbskull.

Or is it numb-scull?

ranger

P.S. 2:00 @ UT2 predicts a 7:00 2K; 1:53 at UT2 predicts a 6:32 2K; 1:46 at UT2 predicts a 6:04 2K.

[macroth]

Beating a dead horse? Numbskull? That's Rich.

[ranger]

It appears that most people these days are buying high and selling low and therefore losing their shirts--repeatedly.

But if everyone is doing it, it's right thing to do, no?

Safety in numbers?

Nope.

Just a buncha numbskulls.

Related to NUMSKULL

Synonyms: airhead, birdbrain, blockhead, bonehead, bubblehead, chowderhead, chucklehead, clodpoll (or clodpole), clot [British], cluck, clunk, cretin, cuddy (or cuddie) [British dialect], deadhead, dim bulb [slang], dimwit, dip, dodo, dolt, donkey, doofus [slang], dope, dork [slang], dullard, dumbbell, dumbhead, dum-dum, dummkopf, dummy, dunce, dunderhead, fathead, gander, golem, goof, goon, half-wit, hammerhead, hardhead, ignoramus, imbecile, jackass, know-nothing, knucklehead, lamebrain, loggerhead [chiefly dialect], loon, lump, lunkhead, meathead, mome [archaic], moron, mug [chiefly British], mutt, natural, nimrod [slang], nincompoop, ninny, ninnyhammer, nit [chiefly British], nitwit, noddy, noodle, idiot (or numbskull), oaf, pinhead, prat [British], ratbag [chiefly Australian], saphead, schlub (also shlub) [slang], schnook [slang], simpleton, stock, stupe, stupid, thickhead, turkey, woodenhead, yahoo, yo-yo

ranger

[ranger]

Actually, the _real_ show will be when I race all of the distance events short of a FM (HM, 60min, 10K, 30min, 6K, 5K) in my "Save a Horse, Ride a Cowboy" cadence (26 spm), rowing well (12-13 SPI) at low drag (119 df.).

3.5-to-1 ratio.

That's my top-end UT1 cadence.

My "Steamroller" cadence (22 spm) is just top-end UT2.

The longer distance races are done at top-end UT1, pushing into AT, not top-end UT2.

ranger