Ranger's training thread

[mikvan52]

Good training is from the top down.

So, my first race is a FM.

So you intend to "race your training" then?


I request you show an 80% effort of your FM training:
in the form of
10x 2k/ 1:00 rest at 80% of the wattage of your goal pace... show your HR too

Your answer has been off-topic.

You are hiding behind weak replies.

Here let me help you:


read the last line:
80% is only a wattage output of 222.4... Not hard at all
Do 10 x 2k at this wattage with 1 min breaks... show your HR.

[ranger]

There is also this:

It is clear as a bell what I have done with my training over the last eight years.

I haven't worked on my fitness.

I have worked on my technique.

I have increased my stroking power 3 SPI, from 10 SPI to 13 SPI.

I have lowered the drag from max (200+ df.) to 108 df.

I have learned how to row at full slide, leading with my legs, with proper leveraging at the footplate, and with proper sequencing and timing, vis-a-vis my other levers.

I have learned to integrate both the drive and the recovery, and therefore the stroke cycle as a whole, into a coherent rhythmic structure. I now row right on a beat.

I have learned how to row without a towel, sitting up tall, pushing straight back, rather than diving at the catch and pulling up.

I have learned to row without shoes, so that I can feel the pressure points at the footplate as I leverage each stroke.

I have learned to set my heels and push with my hams and gluts before I swing my back.

I have learned how to point my toes, getting my weight back up on the balls of my feet, when I swing my back.

I have learned to finish my stroke by pulling through with my lats, elbows level.

I have learned to keep a loose grip on the handle.

I have learned to explode with my hips in the middle of the drive.

I have learned to relax my shoulders and abs at the catch, and to keep my shoulders relaxed when I engage my abs in the middle of the stroke.

I have learned how to row OTW.

Etc.

At 108 df., I now get 135 kg.F of peak force on each stroke, just pulling naturally.

ranger

[Bob S.]

You've said that "good training" involves dropping down one distance at a tine from the FM
Your record for ever doing this is nil.
Why is this?

BTW: I do not think that this maverick approach is worth the effort. Nor does anyone else do it... especially old men like us.

I thought that I had sent a reply to this, but it hasn't shown up on the forum, so I will give it another shot. Apologies if they both turn up.

Whoa, Mike! We went through this once before. I agree, that there is no sign of any record of him doing this, but it worked fine for me for a couple of seasons, getting me into the top ranks of the nonathlon and resulting in several WRs which are still standing. I don't claim that it is a great training method, especially for the pukey 2k, but I don't think that it should be disparaged.

With regard to the old men bit, from my perspective almost all of you are still just a bunch of kids (definition of kid: too young to have served legally, without parental permission, in the armed services of the U.S. during WWII, i.e born after mid-August, 1927).

Bob S.

[ranger]

You've said that "good training" involves dropping down one distance at a tine from the FM
Your record for ever doing this is nil.

On the contrary.

How soon you forget.

That's how I prepared to race in 2002-2003.

Result: Three straight WR 2K rows.

Plus: 6:47 for 100K, 2:40 for a FM, 16.7K for 60min, 17:10 for 5K, and 3:07 for 1K.

I did 9K at 1:45, 4K at 1:42.

I am now preparing to race again.

So here we go.

In between 2003 and the present, I learned to row well at low drag.

I also learned to row OTW.

That's important, too, but it is not race preparation.

Why is it important?

No veteran, much less 60s veteran, has ever rowed well.

And I didn't row well back in 2002-2003.

I pulled 10 SPI and rowed at max drag.

ranger

[ranger]

there is no sign of any record of him doing this, but it worked fine for me for a couple of seasons, getting me into the top ranks of the nonathlon and resulting in several WRs which are still standing.

Check again, Bob.

I also was highly ranked in the nonathlon back in 2002-2003, the top ten, as I remember.

Ah, I was 7th in 2002:

http://www.nonathlon.com/ranking.php?year=2002

And that was rowing fat against 50s _heavyweight_ standards.

At WIRC 2002, I rowed 6:28.5 as a 50s hwt at 195 lbs.

Over the four months following WIRC 2002, I lost 30 lbs. of fat.

I made weight on July 1st.

I tried to break the 50s lwt WR in an official witnessed trial in Elkhart, IN, in September 2002, but failed.

I didn't quite get my weight right.

It took me several races during the winter (6:36, 6:33, 6:32) to get used to racing as a lightweight.

Then at WIRC 2003 (6:30), I broke Tardieu's 50s lwt WR (6:31.6).

Then I broke it again (6:29) in October 2003 in a USIRT trial and again (6:28) at BIRC 2003.

By that time, I was just a couple months shy of 53 years old.

ranger

[ranger]

RANKING RESULTS 2002

Indoor Rower | Individual and Race Results | 30 minutes | Men's | Heavyweight | Ages 50-59 | 2002 Season

1 Jim Skelly 52 Dublin IRL 8490 IND
2 Rich Cureton 50 Ann Arbor MI USA 8480 IND
3 Peter Dreissigacker 51 Stowe VT USA 8420 IND
4 Jon Williams 50 Waterbury Center Vermont USA 8330 IND
5 John Dayton 53 Cambridge MA USA 8323 IND
6 Tom Cleaver 50 Bokeelia FL USA 8319 IND
7 Dave Currie 50 Bridgend Mid Glam GBR 8296 IND
8 Helmut Trumpfheller 53 Hamburg DEU 8275 IND
9 Dexter Mohr 50 Leesburg VA USA 8242 IND
10 Robert Ajello 54 Conway MA USA 8206 IND

ranger

[ranger]

RANKING RESULTS 2002

Indoor Rower | Individual and Race Results | 10000m | Men's | Heavyweight | Ages 50-59 | 2002 Season

1 Rich Cureton 50 Ann Arbor MI USA 35:41.0 IND
2 Jim Skelly 52 Dublin IRL 35:46.6 IND
3 mike morschauser 55 Plano TX USA 36:15.0 IND
4 Peter Dreissigacker 50 Stowe VT USA 36:17.0 IND
5 Colin Keron 50 Kendal GBR 36:20.6 IND
6 Dave Currie 50 Bridgend Mid Glam GBR 36:41.3 IND
7 Jon Williams 50 Waterbury Center Vermont USA 36:43.2 IND
8 Dexter Mohr 50 Leesburg VA USA 36:48.9 IND
9 Øyvin Brøymer 53 1344 Haslum NOR 36:52.4 IND
10 Robert Ajello 54 Conway MA USA 36:56.6 IND

ranger

[ranger]

RANKING RESULTS 2002

Indoor Rower | Individual and Race Results | 6000m | Men's | Heavyweight | Ages 50-59 | 2002 Season

1 Rich Cureton 50 Ann Arbor MI USA 20:57.0 IND
2 mike morschauser 55 Plano TX USA 21:21.7 IND
3 Stu Miller 53 Falmouth ME USA 21:25.6 IND
4 Dexter Mohr 50 Leesburg VA USA 21:36.5 IND
5 Bill Pitlick 57 Seattle WA USA 21:44.8 IND
6 Robert Ajello 54 Conway MA USA 21:49.5 IND
7 Jeffrey Cook 57 Bandon OR USA 21:51.5 IND
8 Vladimir Solovev 55 St.-Petersburg RUS 21:55.0 IND
9 Peter Dreissigacker 50 Stowe VT USA 21:57.9 IND
10 Tim Wheatley 51 Beverly MA USA 22:00.5 IND

ranger

[ranger]

RANKING RESULTS 2003

Indoor Rower | Individual and Race Results | 100,000m | Men's | Heavyweight | Ages 50-59 | 2003 Season

1 Rich Cureton 51 Ann Arbor MI USA 6:47:37.0 IND
2 Coxed Pairs 51 Flint Flintshire GBR 7:28:01.2 IND
3 Dave Noble 50 Barry WALES GBR 7:58:39.9 IND

[ranger]

RANKING RESULTS 2003

Indoor Rower | Individual and Race Results | 60 minutes | Men's | Heavyweight | Ages 50-59 | 2003 Season

1 walter krawec 51 St. Catharines On CAN 16725 IND
2 Rich Cureton 51 Ann Arbor MI USA 16692 IND
3 Joe Greco 50 S. Burlington VT USA 16619 IND
4 Risto Ylinen 51 Vantaa FIN 16440 IND
5 Mike Morschauser 56 Plano TX USA 16258 IND
6 Stu Miller 54 Falmouth ME USA 16191 IND
7 Peter Dreissigacker 51 Stowe VT USA 16162 IND
8 Tom Cleaver 51 Bokeelia FL USA 16152 IND
9 Jack Meyer 54 West Rockport ME USA 16149 IND
10 Nick Stanley 50 St. Paul MN USA 16102 IND

[ranger]

RANKING RESULTS 2002

Indoor Rower | Individual and Race Results | 1000m | Men's | Heavyweight | Ages 50-59 | 2002 Season

1 Andrew Hall 51 Southport CT USA 2:59.8 IND
2 Frank Bertina 54 Nieuwegein NLD 3:04.8 IND
3 mike morschauser 55 Plano TX USA 3:05.2 IND
4 Rich Cureton 50 Ann Arbor MI USA 3:07.0 IND
5 Sakari Ahlberg 51 Kuopio FIN 3:08.5 IND
6 John Dayton 53 Cambridge MA USA 3:09.7 IND
7 John Whiting 53 Melbourne AUS 3:10.1 IND
8 Øyvin Brøymer 53 1344 Haslum NOR 3:11.4 IND
9 Alex Brown 50 Nottingham GBR 3:11.5 IND
10 Peter Dreissigacker 50 Stowe VT USA 3:13.0 IND

ranger

[ranger]

RANKING RESULTS 2003

Indoor Rower | Individual and Race Results | 42,195m (Marathon) | Men's | Heavyweight | Ages 50-59 | 2003 Season

1 Risto Ylinen 51 Vantaa FIN 2:39:48.7 IND
2 Rich Cureton 51 Ann Arbor MI USA 2:40:15.0 IND
3 keith lyon 52 folkestone Kent GBR 2:52:04.1 IND
4 George Geier 51 Marion IN USA 2:54:21.3 IND
5 Rocky Holmes 50 Juneau AK USA 2:54:35.0 IND
6 Nick Stanley 51 St. Paul MN USA 2:55:35.8 IND
7 Christopher Lenton 52 Marlow Bucks GBR 2:56:43.9 IND
8 Hans van Ballegooijen 58 Strijen Zuid-Holland NLD 2:56:57.5 IND
9 Steve Bull 52 Woodbridge VA USA 2:58:21.1 IND
10 Jim Hankinson 55 Oakville Ontario CAN 2:59:24.0 IND

ranger

[ranger]

RANKING RESULTS 2002

Indoor Rower | Individual and Race Results | 5000m | Men's | Heavyweight | Ages 50-59 | 2002 Season

1 Andrew Hall 51 Southport CT USA 16:51.0 IND
2 John Cartwright-Tickle 55 Wareham GBR 16:59.9 IND
3 Rich Cureton 50 Ann Arbor MI USA 17:18.0 IND
4 Charlie Hamlin 54 Henley-on-Thames GBR 17:23.9 IND
5 Jim Skelly 52 Dublin IRL 17:26.8 IND
6 Dexter Mohr 50 Leesburg VA USA 17:29.7 IND
7 mark gritten 50 Wellington GBR 17:39.0 IND
8 Stu Miller 53 Falmouth ME USA 17:41.8 IND
9 Dave Currie 51 Bridgend Mid Glam GBR 17:49.0 IND
10 Chris Bertram 50 Old Windsor GBR 17:57.6 IND

ranger

[Steve G]

Still living in the past Rich?
Good results back then, but its what you do know that counts.
BTW you mentioned earlier in the day about Denis Hastings having no upper body strength, I sat behind him on the erg in 2002. I thought at the time, how can a big guy with massive shoulders like him make weight. He makes you look puny Rich!
http://concept2.co.uk/birc/results_deta ... 2&event=B7

Steve

[ranger]

Still living in the past Rich?

Not at all, just responding to the statements here about how to train for rowing.

Mike VB has now heard testimony from two rowers who have WR rows.

Mike VB has nothing of the sort.

He hasn't come within a couple of seconds per 500m of a WR OTErg at any distance.

So, perhaps these posts from those who have been more successful will be a help to him.

Since 2003, I have been working on technique.

Why?

My fitness has been maximal.

What you can do for various races, given your technique, is just a matter of your fitness.

But when your fitness can't be improved, you have to look to other things.

Mike VB is clearly in this position.

If he continues to work on his fitness, he will just get worse and worse.

After working on technique for eight years, rather than fitness, now that I row well (13 SPI) at low drag (108 df.), if I pull a FM @ 1:48, as I think I will, I will beat expectations by 10 seconds per 500.

The 60s lwt FM WR is 2:00 pace.

ranger