Ranger's training thread

[Gus]

Why do you start pulling with your arms at the beginning of the stroke? It's interesting that you lift your hands over your knees during the drive. Since you say you only erg to help you OTW this doesn't seem to be helping you at all with good technique. Is it just because it's a 500 on the erg and all you cared about was being as fast as possible?

[mikvan52]

All this talk got me thinking: It's been a full month since this last 500m whirl.... So: Why not give it another go?

I am going to the erg right now to do my session. I'll include a 500m TT
(Note: Rich! Notice that I did not say "I think I am going")
I'll warm up and then see if I can do a 1:32.x 500 m at 38 spm.
I will target even splitting and see if I have any juice left for the last 100m.

For me to drop 3 seconds would be good for a month's work.

[mikvan52]

Why do you start pulling with your arms at the beginning of the stroke? It's interesting that you lift your hands over your knees during the drive. Since you say you only erg to help you OTW this doesn't seem to be helping you at all with good technique. Is it just because it's a 500 on the erg and all you cared about was being as fast as possible?

Gus:
You have to remember .. this was my fourth day back after a long layoff...
I know it was bad rowing.
Read this:
http://concept2.co.uk/forum/blog.php?u=7679&b=82134

[atklein90]

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.

ranger

Then stop thinking about it and do it. Put up or shut up dude.

It's rather obvious that you are completely incapable of hitting even 1:35 for a 500.

And since you mention it, on the contrary, you are NOT much better than you were 4 years ago.

You are now a 7:02 2K erger.

You're only as good as your last race, right? Didn't someone just say that on this thread? Oh, you did, I almost forgot.

Faker.

[mikvan52]

Why do you start pulling with your arms at the beginning of the stroke? It's interesting that you lift your hands over your knees during the drive. Since you say you only erg to help you OTW this doesn't seem to be helping you at all with good technique. Is it just because it's a 500 on the erg and all you cared about was being as fast as possible?

Gus:
You have to remember .. this was my fourth day back after a long layoff...
I know it was bad rowing.
Read this:
http://concept2.co.uk/forum/blog.php?u=7679&b=82134

This is what I Iook like on the water:
http://rowskills.com/testimonials.html

[ranger]

Then stop thinking about it and do it.

Do what?

I am training maximally.

I can't do any more.

ranger

[bellboy]

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

The beauty of this thread is that Von ManBatt cant remember the comments he makes. When it was pointed out to him that you are only as good as your last race when he failed at BIRC the old fraud replied "no! You are only as good as your best race!". The slightly schizophrenic nature of his posts HM yesterday and now sprints means that he is probably enjoying the break with his missus and hasn't sat on the erg for a week.

[ranger]

When it was pointed out to him that you are only as good as your last race when he failed at BIRC the old fraud replied "no! You are only as good as your best race!".

Get with the program, dingdong.

I am just mocking the folks who think you are only as good as your last race.

That's ridiculous.

We are all as good as our best races.

As to a 500m trial, well...

Actually, I have never done a free rate 500m trial.

Perhaps it is becoming time to give it a go.

I think I now have the technical skills to get it done.

1:23.5 @ 50 spm (12 SPI)

ranger

[ranger]

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

Yep, it is.

I almost did 1:30 at 30 spm.

That's only 45 strokes.

ranger

[ranger]

I'll warm up and then see if I can do a 1:32.x 500 m at 38 spm.

1:31 @ 38 spm (12.2 SPI) is good rowing.

That's my target for 8 x 500m (3:30 rest).

In a 500m trial, I'll keep my stroke the same technique (12 SPI) but try to rate 50 spm.

OTErg, a 500m trial is a thrash!

That's why I have never liked them much.

ranger

[Byron Drachman]

Hey, did anyone take me up on that challenge to do 50 jackknives, 30 pull ups, and 25 extension press ups, to demonstrate their full-body strength relative to their weight?

It would appear that you can do at least 10 extension press-ups with less than perfect technique.


I accept the challenge. Post a video of you doing 50 jackknives, 30 pull-ups, and 25 extension press-ups and I will do the same after I see your video.

[mikvan52]

I'll warm up and then see if I can do a 1:32.x 500 m at 38 spm.

2:21 pm

Well I failed...

View Detail IND_V
500m
Mar 06 2011

1:32.1 - 500 - 1:32.1 - 42 - 149

:18.3 - 100 - 1:31.5 - 46 - 138
:18.2 - 200 - 1:31.0 - 39 - 148
:18.3 - 300 - 1:31.5 - 36 - 152
:18.7 - 400 - 1:33.5 - 42 - 155
:18.6 - 500 - 1:33.0 - 48 - 154

My bad.

Weight 160 lbs
Drag factor 108
two holes showing on footstretcher adj.

For a better time I should have kicked w/ 150m to go..

THIS IS MY BEST 500M OF THE 2011 RANKING SEASON BY 0:00.1

[KevJGK]

1:32.1 - 500 - 1:32.1 - 42 - 149

Pretty damn good: - "without even preparing for it."

Very nice going.

Thanks for the leg press info as well - gonna give that a go this month as I'm off the erg until April.

[Gus]

Gus:
You have to remember .. this was my fourth day back after a long layoff...
I know it was bad rowing.

I know the thread is titled "Ranger's training thread", but it really has nothing of substance about ranger's training. Instead it's lately been mostly about your training. So I feel it's not unreasonable to go ahead and make some comments about what you posted.

I knew it was after only 4 days back at training. Frankly I think it's sheer lunacy to do an all-out 500 on only 4 days of training after coming back from any substantial time off especially if it's related to injury. I wonder why anybody would risk the stress on their body.

I also wonder about the excuse of it only being the fourth day back after a long layoff as a valid explanation of the poor rowing form. I wouldn't think your form would deteriorate that much if at all. Does your form then substantially improve as you regain your fitness? I've said it before and still think that poor rowing form on the erg is not that important if it helps you go faster on the erg. However, for someone who says that the erg is only a tool for training for OTW, why would you do anything like this on the erg?

[ranger]

For me to drop 3 seconds would be good for a month's work.

What do 500m trials have to do with training, other than as a measure of the limits of your potential, which you can take care of with one trial at some point in your entire rowing career?

Can you get some sort of training effect from 500m trials, as you can from distance trials?

If so, what?

I understand what 8 x 500m (3:30 rest) does for you, but I am not sure what an 80-90 second thrash at 50 spm can do for you.

The disturbing thing about a 500m, 1:32 @ 42 spm, for just _one_ 500m, is the very modest rate and stroking power.

I would think that doing trials like this at 10.5 SPI and a rate in the low 40s would just encourage bad habits.

13 SPI is rowing well for a lightweight, and most good lightweights, I think, would rate _waay_ above 42 spm in a 500m trial.

I am still curious about a 500m trial because I have never done one.

But when I finally get one done to my satisfaction, I am not sure that I will ever feel that it is necessary to do another one.

If I want to do sprints, 8 x 500m (3:30 rest) is plenty fast enough, and the rationale for doing it as a session is much more substantial.

ranger