Ranger's training thread

[Steve G]

[
I seem to have missed this excellent row, when was it please? I can't see it in the rankings?

The last two years, I pulled a lwt 6:41.

At max drag, unprepared, still working on technique.

Sure, these 2Ks are there in the rankings. Take a look. You're not blind.

SNIP lots of old results
This indoor rowing year isn't over. So there is nothing final/definitive yet to report.

ranger

You missed the bit were you said "At 60, give or take a bit, I pull 6:40, at max drag, unprepared, rowing badly."
I cant see a 6.40 there

[bellboy]

Lancs--

Given that I have three WR rows but you haven't rowed within 20 seconds of a 2K WR, I would say that there is evidence that I know what I am talking about, because I have done it, and you don't know your ass from your elbow, because you can't row worth shit.

The jury isn't "out" on this one.

The jury has already voted; the verdict has already been read.

If you want to train yourself to pull 6:02, four seconds under the 30s lwt WR, as I trained myself to pull 6:28 at just shy of 53, four seconds under the 50s lwt WR at the time, then, sure, I would be willing to listen to you.

But you don't have the skill, dedication, or balls, so the whole affair is moot.

Hey fucko, how many ergers are there in the respective age groups. 30s lwt and 50s lwt? Lets also not forget Lancs appears to have a life beyond this pile of postulating wank. Im presuming he works hellishly long hours and doesnt erg at 1am in the morn like our favourite troll.

[ranger]

Here is my competition this year:

RANKING RESULTS 2011

Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Ages 60-69 | Current 2011 Season

2 Tor Arne Simonsen 60 Oslo NOR 6:51.0 RACE I
3 Henry Baker 63 Santa Barbara CA USA 7:04.3 RowPro S
4 Greg Brock 63 CA USA 7:04.9 RACE I
5 gregory brock 62 santa cruz ca USA 7:06.1 IND_V I
6 Hugh Pite 66 Sidney BC CAN 7:07.0 IND I
7 Tor-arne Simonsen 60 NOR 7:07.5 RACE I
8 David Aldridge 62 Maidenhead GBR 7:08.0 RACE I
9 Gerald Lawson 63 Winona MN USA 7:09.7 IND I
10 Hugh Conway 61 St. Pats TOW Club IRL 7:09.9 IND_V I

Yikes.

My goal in the distance trials I am training for is to do 1:43 for 60min.

60min is done at 2K + 9.

Tor's 6:51/1:42.75 this year is ten seconds slower than my 6:41 last year--unprepared, at max drag, still working on technique.

ranger

[ranger]

You have no idea of what is required to go from 6:41 to 6:16.

No need to know, now.

Because I have already done it.

To pull 6:16 at a lightweight, you just need to train yourself to row well (13 SPI) at low drag (e.g., 108 df.).

Simple as that.

I now row well at low drag.

No veteran, much less 60s veteran, lightweight or heavyweight, has ever rowed well at low drag.

60s veterans have missed it by seven seconds per 500m, 16 _minutes_ in a FM, 3/4 of a mile in a 60min row, etc.

ranger

[ranger]

Yea.

Physically, I am declining by .5 seconds over 2K per year.

Hey.

Nothing to be done about that.

So I have been working on technique.

It appears that rowing well at low drag can be worth as much as seven seconds per 500, 28 seconds over 2K, vis-a-vis rowing poorly at max drag.

I now row well at low drag.

ranger

[rjw]

Lancs--

...snip... and you don't know your ass from your elbow, ...snip...

Lancs - is that true? What do they teach you in Med School over there?

[ranger]

So!

Take note!

NB!

If you row poorly at low drag, learning to row well at low drag is worth 56 years of physical decline with age.

ranger

[Byron Drachman]

Lancs--

...snip... and you don't know your ass from your elbow, ...snip...



Lancs - is that true? What do they teach you in Med School over there?

Let me help out here:

http://stupidstuff.org/ass_elbow/

[ranger]

So!

All else equal,

at the limits of possibility,

a 75-year-old who learns to row well at low drag

can row as fast as a 20-year-old who rows poorly at max drag.

Bryon should be interested in this result.

ranger

[mikvan52]

O.K.

...this is a training forum.

Great point Rich...
So.......
Rich (?):
I propose a train-o-rama

one training workout posted IND_V each week ..
We'll switch off.
Week 1: I'll propose one... not racing mind you... rate and pace restricted showing heart rate// Both of us to post IND_V in the rankings.. so they'll be standard verifiable distances or times (You can always remove the ranking after it's verified! and everyone is satisfied that you did it)
Week 2: You propose one...

Remember : Rate and pace restricted. Show HR...

Let's do this for the next 6 weeks (one per week)..
What do you think.

Here's one for this week:

10k changing rate every 2k in a pyramid
2k @ 18 spm and 2:02
2k @ 20 spm and 1:58
2k @ 22 spm and 1:54
2k @ 20 spm and 1:58
2k @ 18 spm and 2:02

See? Easy training for form
we could take a photo of the screen or short videos of your favorite... the force curve...

What's your excuse this time?
Sounds like "pie"....

[whp4]

You don't prepare for a mile run by jogging around the countryside.

You do quarters on the track.

That would be ruinous stuff! You prepare for a mile run by doing 20 mile runs and working your way down, any idiot knows that!

[ausrwr]

Here is my competition this year:

RANKING RESULTS 2011

Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Ages 60-69 | Current 2011 Season

2 Tor Arne Simonsen 60 Oslo NOR 6:51.0 RACE I
3 Henry Baker 63 Santa Barbara CA USA 7:04.3 RowPro S
4 Greg Brock 63 CA USA 7:04.9 RACE I
5 gregory brock 62 santa cruz ca USA 7:06.1 IND_V I
6 Hugh Pite 66 Sidney BC CAN 7:07.0 IND I
7 Tor-arne Simonsen 60 NOR 7:07.5 RACE I
8 David Aldridge 62 Maidenhead GBR 7:08.0 RACE I
9 Gerald Lawson 63 Winona MN USA 7:09.7 IND I
10 Hugh Conway 61 St. Pats TOW Club IRL 7:09.9 IND_V I

Yikes.

My goal in the distance trials I am training for is to do 1:43 for 60min.

60min is done at 2K + 9.

Tor's 6:51/1:42.75 this year is ten seconds slower than my 6:41 last year--unprepared, at max drag, still working on technique.

ranger

It's also 11 seconds faster than your 7:02 this year, with low drag and sorted technique.

Who cares about your "goals"? You're never going to get anywhere near them.

[hjs]

I'll now pull 1:48/2:32 for a FM.

ranger

Then put up or shut up, bitch. I'll bet you $10K that you can do this and provide proof, by Thursday (3/24).

10 grand says you can't.

You win, you get ten grand. I win, you stop posting all of this useless bullshit, and stop posting all together. You've got 50 hours. Will you take the bet?

Only 10 grand, why not offer everything you own? a 100.0000000000000000000000000000000000000000000000000000000000000000000000 sure bet


I have a better offer for the nutyy drunk, if you erg a sub 6.50 lightweight 2k this month, you don't have to pay me tyhe 1000$ you own me. That is march 2011.

It has to filmed though, form you standing on the scale up untill rowing the hole 2k and you have to wear a Hf belt The results must be seen on the pm

Even this is far beyond you

8 days counting..........

And I make the offer even better, he can also do it as a heavyweight..... but the 6.50 would be 6.30 than, So no weightloss needed, just simply do it. Although he needs to show his weight/hf. For a 1.48 marathonman just a warmup



edit 7 now

[lancs]

Lancs--
and you don't know your ass from your elbow

Lancs - is that true? What do they teach you in Med School over there?

Well, I am an anaesthetist and not an orthopaedic surgeon but I reckon I could hazard a guess...

In Ranger's case the two would be easily distinguishable, however, as the arse would be the one doing all the talking..

[ranger]

I continue to be bewildered by Mike VB's UT2 pace.

2:05?

Yikes.

That's 2K + 21 for him.

UT2 is usually 2K + 15.

The absolute numbers are disturbing, too.

As Matthias has demonsttrated, someone with good aerobic capacity and solid technique can row UT2, or a bit above, at up to 27 spm, base pace, FM pace, if they lighten up their stroke.

That's what I am doing now, too.

And if you row well (13 SPI for lightweights), something like 11 SPI is _very_ light stroking, 2 SPI below a full stroke.

If you do the math, you come out with Matthias' 1:45 @ 27 spm, which is in and around 10 MPS, a very nice ratio.

But if Mike VB only pulls 2:05/180 watts at UT2, he can't be rating 27 spm.

He must be rating something more like 20 spm.

And he can't be pulling 11 SPI.

He must be pulling something like 9 SPI.

The rate is a measure of efficiency relative to aerobic capacity.

The stroking power is a measure of effectiveness relative to skeletal-motor capacity.

2:05 @ 20 spm as opposed to Matthias' 1:45 @ 27 spm?

Yikes.

The difference is 20 seconds per 500m.

ranger