Ranger's training thread

[atklein90]

Good God! Stop posting pictures that are 4 years old!

Obviously you are incapable of doing anything remotely close to that now. If you were capable, you'd happily display in all it's glory for all of the 'naysayers' on this forum.

The fact of the matter is, all you do is type away lies on the internet.

Pathetic stuff. Loser.

[KevJGK]

Then show me a 1:30.9 500m, free rate.

I think he just did better than that!

Mike:, - out of interest do you incorporate any weights into your training? - I'm thinking more about legs than upper body.

Cheers,

[ranger]

Good God! Stop posting pictures that are 4 years old! Obviously you are incapable of doing anything remotely close to that now.

On the contrary, I am now much better.

As I just mentioned, I think I'll now do 500m, 1:23.5 @ 50 spm (12 SPI), all in good order, holding my technique together from start to finish.

I didn't row well enough to do that back in 2007.

I have made _huge_ progress on these technical matters.

In particular, I have learned how to use my legs in proper sequencing and timing with my other levers and with good footwork at the footplate.

ranger

[ranger]

I think he just did better than that!

No, 1:35.8 @ 38 (10.5 SPI) is not 1:30.9 @ 30 spm (15.5 SPI).

1:35.8 – 500m – 38 spm

100 – 18.9 sec – 1:34.5 – 44 - ~@12 strokes
200 – 19.1 sec – 1:35.5 – 35 - ~@25 strokes
300 – 19.3 sec – 1:36.5 – 37 - ~@37 strokes
400 – 19.2 sec – 1:36.0 – 37 - ~@50 strokes
500 – 19.2 sec – 1:36.0 – 41 - ~@63 strokes

ranger

[KevJGK]

No, 1:35.8 @ 38 (10.5 SPI) is not 1:30.9 @ 30 spm (15.5 SPI).

You were talking free rate!

I think 01:30.2 is better than 01:30.9

http://concept2.co.uk/forum/blog.php?u=7679&b=39227

[ranger]

Mike--

Given my goals, it's hard to "forget about" SPI/stroking power.

To pull 6:16 for 2K, I think I will need an SPI of--at least--12 SPI.

Given my age, I don't think I'll rate much higher than 35 spm for 2K.

35 spm @ 12 SPI is 420 watts/1:34/6:16.

At 10.5 SPI, as you are pulling in this 500m trial, and as I pulled back in 2002-2003, I'd have to rate 40 spm to pull 6:16.

I don't think I am going to do that.

In a 2K, you only pull 9.5 SPI.

If I rowed like that, I'd have to rate 44.5 SPI to pull 1:34/6:16 for 2K.

Not very likely.

ranger

[ranger]

You were talking free rate!

Yes, and I was talking about now.

That 1:30.2 was from over a year ago.

You are only as good as your last race.

ranger

[KevJGK]

That 1:30.2 was from over a year ago.

Your 01:30.9 was from 4 years ago.

Why are you such a jerk?

[ranger]

That 1:30.2 was from over a year ago.

Your 01:30.9 was from 4 years ago.

My 1:30.9 was rate restricted to 30 spm.

That's 15.5 SPI.

It wasn't a free rate 500m trial.

My target for a free rate 500m trial is 1:23 @ 50 spm (12 SPI).

No quality lightweight of any age does a free rate 500m trial at 30 spm.

An average 2K rate for a lightweight is probably 36 spm.

Stephansen rates 42 spm for 2K.

In a free rate 500m trial, I will rate 50 spm.

ranger

[aharmer]

You were talking free rate!

You are only as good as your last race.

ranger

Oh really? Interesting. The only thing I'm struggling with is whether we use your multiple DNS or your 7:02 to define how good you are.

Wasn't your focus less than 24 hours ago a FM? Now you're experimenting with sprinting in an effort to pull a 1:24 500???? Weren't you going to post a 2k at your UT pace and rate a couple days ago? Weren't you going to post a 10k at your UT pace and rate this weekend?

Who cares how fast or slow you can erg, my fascination is with how mentally deranged you are. Everybody knows you'll never post a screenshot and will probably never race again. I just wonder if you actually believe some of this stuff you post.

If you are still erging (which I am skeptical of), you know what would make a fascinating thread? You and Mike in a series of duels similar to the CTC challenge. You take turns picking the challenge, you each get 48 hours to attempt the challenge, and you post your results here via screenshot. One every couple weeks. In between you get to train however you see fit. The following challenge would be announced when you post your current challenge screenshot in order to allow for appropriate training over the next couple weeks.

If you were the best in history you'd be able to show proof of being even good. At this point you can't. Why not just come back down to Earth with the rest of us and have some fun with a great community of people instead of continually interviewing for "dickhead of the century".

[KevJGK]

It wasn't a free rate 500m trial.

My target for a free rate 500m trial is 1:23 @ 50 spm (12 SPI).

Who gives a stuff what your target is, you just pick a random number.

01:30.9 is your PB from 4 years ago - Mikes is 01:30.2.

End of.

[ranger]

It wasn't a free rate 500m trial.

My target for a free rate 500m trial is 1:23 @ 50 spm (12 SPI).

Who gives a stuff what your target is, you just pick a random number.

01:30.9 is your PB from 4 years ago - Mikes is 01:30.2.

End of.

My free rate 500m pb?

No.

As I mentioned, the 1:30.9 was a 500r30 trial.

Happy to have Mike try it.

Right now, I suspect that Mike can't do better than 1:40/11.7 SPI on 500r30, although I would be happy to be proved wrong about that.

End of.

ranger

[leadville]

You were talking free rate!

Yes, and I was talking about now.

That 1:30.2 was from over a year ago.

You are only as good as your last race.

ranger

Yep, which puts you 21st this year among 60-64 men. Not only are you declining in absolute terms (6:30.x - 7:02.x), you're also dropping in the rankings - like a stone.

Isn't this fun!

[ranger]

When I am done with distance trials this year, I think I will hold all of the 60s _heavyweight_ WRs from 5K to a FM.

That will be a nice base to underpin sharpening for a _lightweight_ 60s 2K.

ranger

[mikvan52]

Mike:, - out of interest do you incorporate any weights into your training? - I'm thinking more about legs than upper body.

Cheers,

Yes.
But I should do more.
It kind of feels like, now that I'm older, I shy away from weights when I shouldn't.

10-15 years ago I used to warm up with leg presses before I did 500s... What was I thinking?
I'd only do 200-300 lbs three or four times just to "wake-up" the hard pushing motion.

Other days: I'd do circuit training including 2-3 sets of 10-15 leg presses... No hvy wts...

If I remember correctly (don't count on it) I was below 1:26 for 500 (in my late 40's) but was only in the 6:50s for 2k
I think my best was a 6:49 at the Baltimore Burn...

Ah, yes, Memory Lane! That's what this thread is about for me an my bosom buddy, ranger.
Neither he nor I are as fast as we once were at this short stuff.

Isn't it hilarious to read his bickering about a few tenths around a 1:30 500m when he claims he has 1:24 speed?

1:30 is sleep walking for a guy w/1:24 speed.

Look at me... THat video... It was my fourth day back after 8 weeks w/o a single stroke rowed... and I did a 1:35.8

So: Subtract 5 seconds .... = 1:30.8

Even if Rich were untrained (as I was) he should be able to hit 1:24 PLus 5 seconds... But he cannot...