Ranger's training thread

[macroth]

Sure, my stroke is set, but it is still a pretty new acquisition.

As someone mentioned, I only lowered the drag to 119 df. on December 1st.

[bs bs bs bs bs]

I think another month or so rowing at 108 df. will do the trick.

108 df. is not _that_ much different from 119 df.

You were at 123 df nearly a year ago, and already "rowing well", or so you said. 119 df is not _that_ much different from 123 df.

Can we expect you to drop the drag factor below 100 anytime soon?

[snowleopard]

108 df. is not _that_ much different from 119 df.

ranger,

Do you think OTW rowers learn a new stroke every time they spin to row upstream/downstream or when the water temperature changes

[ranger]

But full mastery of a technique takes some time.

You need to educate your muscles to do it automatically, unconsciously, easiily, habitually, etc.

I think another month or so rowing at 108 df. will do the trick.

108 df. is not _that_ much different from 119 df.

But there are some differences.

I am playing with them now.

One difference that I noticed today is that I can really accelerate the chain into the finish at 108 df.

Kevin--

What drag do you row at?

What's your ratio when you are pulling 1:42?

ranger

[mrfit]

If you have a sky-high aerobic capacity, as I do, the whole secret to fast distance rowing is the combination of effectiveness and efficiency you can achieve with your technique.

ranger

Sky high aerobic capacity? I just about choked on my bagel there!

Where???


(and do not say you measured it with your HR or I will forward the answer to your brother who'll laugh so hard he too might choke on his bagel)

[ranger]

You were at 123 df nearly a year ago

I raced last year at max drag.

I didn't learn to relax my shoulders and abs at the catch at low drag until this winter.

I didn't drop the drag to 108 df. until a couple of weeks ago.

Feels great now, though.

Lovin' it.

Both skeletal-muscularly and aerobically, it is _much_ easier at 11.7 SPI and 108 df. than 13 SPI and max drag.

And there is no comparison in the ratios.

I suspect that the ratio rowing the former is _twice_ the ratio rowing the latter, especially in long distance rows.

4-to-1 rather than 2-to-1.

ranger

[KevJGK]

Kevin--

What drag do you row at?

I copy you - so it changes most days.

[ranger]

If you have a sky-high aerobic capacity, as I do, the whole secret to fast distance rowing is the combination of effectiveness and efficiency you can achieve with your technique.

ranger

Sky high aerobic capacity? I just about choked on my bagel there!

Where???


(and do not say you measured it with your HR or I will forward the answer to your brother who'll laugh so hard he too might choke on his bagel)

My resting HR is 40 bpm.

My maxHR is 190 bpm.

I am 60 years old.

By the calculators, a 6:28 2K at 165 lbs., which I did when I was just shy of 53 years old, is done with a VO2max of 72.

43 is "excellent" for a 50s male.

If I indeed pull a lwt 6:16 at 60, as I think I will, that is done with a VO2max of 76.

41 is "excellent" for a 60s male.

53 is "excellent" for a 20s male.

Try a 2K.

See what you get.

Check the V02max calaculator.

See how accurate it is.

BTW, what _is_ your 2K these days?

ranger

[hjs]

You were at 123 df nearly a year ago

I raced last year at max drag.

ranger

No you did not. You tried to race at lower drag a few times and that did not turn out well, after that you wacked up the drag to max.
Now you still have not done any piece that you dare to show......................... and that won't change mouseman

[snowleopard]

If I indeed pull a lwt 6:16 at 60, as I think I will, that is done with a VO2max of 76.

Check the V02max calaculator.

See how accurate it is.

Eh? You have no idea how accurate it is as you haven't had your V02max measured in a lab.

Incidentally, you are a 85kg+/7:00 erger. So plug those figures into the calculator and let us know the result.

[PaulH]

This said, I agree entirely that doing FMs at various (easy) paces would be a great way to train now.

Then do it. Start tomorrow. And let us know how it went, rest breaks and all.

[macroth]

By the calculators, a 6:28 2K at 165 lbs., which I did when I was just shy of 53 years old, is done with a VO2max of 72.

43 is "excellent" for a 50s male.

If...[whateverwhocares]

41 is "excellent" for a 60s male.

53 is "excellent" for a 20s male.

Yeah, for a 20s chain-smoking couch potato. Maybe for a novice 15 year old girl?

[mikvan52]

Mike--

What is your UT2 pace?

What do you row, steady state, over long distances (20K, etc.) with a HR of 125 bpm?
ranger

2:05-2:06 pace
It's all in my blog.
Click below.

Have you ever considered restarting your C2 uk blog? For a public record of what you actually do. I would sort of be like comments for youtubes. But, I guess you wouldn't get much attn as you do here.

[Flipper21]

Ranger

Any truth in the rumour that you are now 'verbally incontinent'?

[whp4]

Ranger

Any truth in the rumour that you are now 'verbally incontinent'?

Makes a nice pairing with one of his other issues: he's verbally incompetent, too

[whp4]

BTW, one of my goals since 2003 has been to get to the point that I can do a daily 5K @ 1:42 to start my sessions.

Back in the fall of 2003, I did a 5K @ 1:45 to start each session, and since then, I have been looking for an additional three seconds per 500m over 2K.

Then: 2k @ 1:37

Now: 2k @ 1:45-1:46

Looks like you've found those additional three seconds per 500m over 2K, in triplicate!