Ranger's training thread

[ranger]

I cannot row 60-70 strokes at 1:30

Indeed.

Pulling 10 SPI, you have to take 72 strokes and rate 48 spm to pull 500m @ 1:30.

As I mentioned, I have done 500r30 @ 1:30.

That's 500m @ 1:30 in 45 strokes.

That's 16 SPI, not 10 SPI.

That's using a stroke that is 60% stronger than what you use, stroking naturally.

Stroking naturally (13 SPI), I'll now do 500m @ 1:30 with 57 strokes, not 72.

ranger

[ranger]

Mike--

Try 500r30.

See how you do.

I expect you won't do better than 1:37.

That's 13 SPI.

ranger

[JimR]

I cannot row 60-70 strokes at 1:30

Indeed.

Ok, this is ironic ... ranger quoting MVB doing a "ranger is an idiot" impersonation ... which reinforces the point MVB was making.

ranger as court (forum) jester ... seems appropriate ...

JimR

[leadville]

I cannot row 60-70 strokes at 1:30

Indeed.

Pulling 10 SPI, you have to take 72 strokes and rate 48 spm to pull 500m @ 1:30.

As I mentioned, I have done 500r30 @ 1:30.

That's 500m @ 1:30 in 45 strokes.
- snip-

ranger

Digging that hole even deeper, rangerboy!

This will make your pending implosion in Boston even more entertaining!!

[luckylindy]

Mike--

Try 500r30.

See how you do.

I expect you won't do better than 1:37.

That's 13 SPI.

ranger

Ranger - why do you challenge MVB to something you yourself won't do? MVB posts his workouts for all to see, has posted screenshots, is generally helpful, and is consistently honest. You have done none of these. The fact that you can row @ 13 SPI for a few strokes is completely immaterial, particularly since you've only ever showed a single screenshot of a single strong stroke after a series of considerably weaker ones.

If you wanted to be taken seriously, you'd post some screenshots of these training sessions. You're the only person on this board who is both outlandishly boastful and obdurately obfuscating at the same time.

[ranger]

If you are old (e.g., 60 years old, as I am) and have taught yourself to row well (13 SPI for lightweights; 16 SPI for heavyweights) at low drag (e.g., 119 df.), training for rowing really becomes simple--and as pleasant as can be.

Just row.

Rate 24-26 spm.

3.5-to-1 ratio.

Maintain a middlin' to high UT1 HR.

Put in 30K a session, in whatever format you'd like.

And that's all she wrote.

Listen to some music that keeps you right on the beat without thinking about it.

I like "Save a Horse, Ride a Cowboy," over and over.

If you are a lightweight, you go along at 1:41-1:44 pace.

For a 60-year-old lightweight that is faster that the hammer row for the 60s lwts 2K at WIRC 2010.

1:44/6:56 for 2K is the 60s lwt 2K American record.

If you are a heavyweight, you go along at 1:34-1:37, which is plenty good to win the 60s hwt race at WIRC in any year.

At the upper limit, it is under the 60s hwt 2K WR by eight seconds.
.
Nice.

Do it every day until you are so good it is ridiculous.

Cross-train for a similar period for fitness, relaxation, and recovery, to prevent illness, injury, and staleness.

ranger

[ranger]

The problem with most 60s lwts is that, stroking naturally, they pull 9 SPI, not 13 SPI.

They don't row well.

So, when they are rating 26 spm with a middlin' to high UT1 HR, they go 1:54, not 1:41.

ranger

[redzone]

The problem with most 60s lwts is that, stroking naturally, they pull 9 SPI, not 13 SPI.

They don't row well.

So, when they are rating 26 spm with a middlin' to high UT1 HR, they go 1:54, not 1:41.

ranger

The problem with this 60s hwt is that, stroking naturally, they stop after about 3 minutes.

They don't row well.

So, when they are rating 26 spm with a middlin' to high UT1 HR, they stop after about 3 minutes.

[mikvan52]

I have done 500r30 @ 1:30.

That's 500m @ 1:30 in 45 strokes.

That's 16 SPI

VERY IMPRESSIVE! I agree that this (hwt) perf. is great.
Now: Back to the subject at hand: 2011 Row a 500m at any rate you choose using the the IND_V function on the PM4 you own and post it in the rankings for verification. I do not care about your weight: so don't use that as an excuse to not give this a shot.
It would be helpful, too, to have a screen shot showing the 100m splits.

It would be interesting to see you even split a 1:30 500!.. with no rate change. Choose any rate you want. Anchor hauling doesn't win races

I insist:
This line of inquiry is not about the past, my friendly sparring partner

Otherwise: You are as sharpened now as you can be now for the 2011 indoor championship season which culminates with Crash-Bs.
If you are not very close to your peak now you have failed (yet again) to get yourself into shape for the demands of the World Championship. Failed for how many years now? 5? 6?

What gives with your training regime anyway? Failing to row in Boston year after year: Is it nerves?... Cowardice?... Sloth?... Poor Planning?... Alcoholism?... Parsimony?

If you remain such a nervous Nellie about doing a single 500... go ahead and post the full actual results of any of the sharpening workouts you suggest you are doing. Filling these pages with your lame replies and assertions is so very tedious.

[ranger]

What gives with your training regime anyway?

Lordy.

I have explained this a thousand times.

I training myself to be the best that I can be.

So my training isn't on any schedule.

I am not training for any specific regatta.

I am just taking regattas as they come, in the flow of my training.

I already have three WR rows and a hammer.

Been there, done that.

Now, I have other goals.

ranger

[hjs]

What gives with your training regime anyway?

Lordy.

I have explained this a thousand times.

I training myself to be the best that I can be.

So my training isn't on any schedule.

I am not training for any specific regatta.

I am just taking regattas as they come, in the flow of my training.

I already have three WR rows and a hammer.

Been there, done that.

Now, I have other goals.

ranger

You "forget" to say that you got those Wr before you started your current training

[jliddil]

[Gus]

Anchor hauling doesn't win races

Sure it does. The erg doesn't care about your form. If you can anchor haul really fast you can win races and set world records. I know ranger is modest about mentioning them, but he has a number of world record races using anchor hauling form.

[ranger]

Failing to row in Boston year after year: Is it nerves?... Cowardice?... Sloth?... Poor Planning?... Alcoholism?... Parsimony?

In 2008 and 2009 it was snow.

My plane didn't fly.

In both years, I qualified and was in the airport with a round-trip ticket from C2.

In 2010, I didn't qualify. I couldn't quite make weight and row well until three weeks after WIRC.

In 2007, as I remember, I didn't even try to make weight and so wasn't ready to race.

In 2006, I qualified as a heavyweight and was indeed at WIRC, although I tried to row as a lightweight when I got there and things didn't work out very well.

In 2002, I pulled a heavyweight 6:28.5 at WIRC.

In 2003, I pulled a lwt 6:30, breaking the 50s lwt WR.

In 2004 and 2005, I was just beginning to learn to row well and so wasn't prepared to race.

I'm not sure what any of this has to do with your list of motivations for not rowing at WIRC.

I am not in control of winter weather and flight traffic in the US.

It is indeed hard for me to make weight and so I sometimes don't succeed.

And, sure, when you are just learning to row, it is not only hard to race; racing doesn't make sense at all: you don't yet have a stroke/technique to race with.

Poor planning?

How could it be poor planning?

Since 2003, from year to year, I have not been training for WIRC.

I have been training to be the best that I can be.

That's an entirely different project.

Those plans have been playing themselves out beautifully.

I now row well (13 SPI) at low drag (119 df.) and so now have what I need to be the best I can be.

The only thing that remains is some good race preparation, which I am doing now.

Most people in indoor rowing just do race preparation.

They don't try to develop the means to be the best they can be.

It is too big of a project.

Just to keep things interesting, I didn't see any other alternative for me, though.

By the end of 2003, I already had three WR rows, and even though a prepared repeatedly to race, my 2K time plateaued at 6:28-6:32.

Unless I significantly altered my resources, I couldn't get any better.

So that is what I have done.

I have significantly altered my resources--in particular, my technique and stroking power.

In 2002-2003, I rowed poorly (10 SPI) at max drag (200+ df.) and so had to rate 38 spm in a 1-to-1 ratio in order to pull 1:37/6:28 for 2K.

Now, rowing well (13 SPI) at low drag (119 df.), I can pull 1:34/6:16 for 2K by rating only 32 spm in 3-to-1 ratio.

So, it is now possible for me to get quite a bit better over 2K than I was back in 2002-2003.

You can't row your best over 2K unless you row well.

But it is quite a trick for a veteran to row well (13 SPI for lightweights; 16 SPI for heavyweights), much less learn to row well when you are already a veteran.

No one has ever done it.

ranger

[luckylindy]

Ever think that maybe you post better times when rowing poorly at max drag?