Ranger's training thread

[mikvan52]

When I have fully mastered (omitting snipped BS term) low drag, I will have no problem rowing 1:48 @ 25 spm, steady state, at a 155 bpm HR.

IOW:I will never row 1:48 steady state UT.
Additional Subtext:
"I have given up my intention to actually row 42,195 meters dwn to zero w/o a break in the month of April 2011"

further:

"I have given myself "an out" because "mastering" a different drag factor is (IMO) so very tough to do. This is true because I say so."

Summation:
The ranking year is now effectively over for ranger:
What a year it's been!.... Sum total: a 7:02 and a collision (OTW)... ..... nothing else of record

[PaulH]

Given my past as a marathon runner, rowing well has made me quite a bit stronger and quicker in the quads, gluts, hams, and lats.

A Freudian slip from our chubby friend there.

[snowleopard]

The ranking year is now effectively over for ranger

No wait. Couple dozen pages back our hero stated that a < 6:30 2K was a lock before end season 2010/11. Since he can't knock it off _unprepared_ shouldn't he be sharpening now?

[mrfit]

The ranking year is now effectively over for ranger

No wait. Couple dozen pages back our hero stated that a < 6:30 2K was a lock before end season 2010/11. Since he can't knock it off _unprepared_ shouldn't he be sharpening now?

You mean this could all be just a farce?

Nooooo

It's a real ride. The ponies go up and down, just like real horses. The world goes by, come on. Do not pop the bubble.

[lancs]

60min, 1:48 @ 24 spm (11.5 SPI), steady state, at 155 bpm, 75% HRR, should come along pretty easily now.

If it 'should come along pretty easily now', why can't you do even half this time at that pace?

I am working on technique at the moment.

So why did you say it should come along easily now?

Why would you say you can do 60min at 1:48 when you can't even do 30?

[Citroen]

You ignored this earlier, so I'll post it again.

How soon does your HR drift up above 155?

No need for drift above 155 bpm.

This is steady state rowing, once I am heated up.

That's absolute, total BULLSHIT. You're losing fluid, your HR WILL drift up, you can't avoid it.

Get this into your tiny brain you cretinous numbskull: YOU DO NOT ROW WITH A STEADY HR WITHOUT REDUCING PACE TO COMPENSATE.

[ranger]

60min, 1:48 @ 24 spm (11.5 SPI), steady state, at 155 bpm, 75% HRR, should come along pretty easily now.

If it 'should come along pretty easily now', why can't you do even half this time at that pace?

Doesn't matter what I can do now.

Actually, at 95 df., I think I'll now row 60min, 1:43 @ 29 spm.

10 MPS, 11 SPI, 3-to-1 ratio

That will be something else entirely.

No?

ranger

[Steve G]

60min, 1:48 @ 24 spm (11.5 SPI), steady state, at 155 bpm, 75% HRR, should come along pretty easily now.

If it 'should come along pretty easily now', why can't you do even half this time at that pace?

Doesn't matter what I can do now.

Actually, at 95 df., I think I'll now row 60min, 1:43 @ 29 spm.

10 MPS, 11 SPI, 3-to-1 ratio

That will be something else entirely.

No?

ranger

Back to 95 DF, same as years ago, so is it another 7 year learning curve and then we go back up to max drag ?
Too much I think etc blah blah!!
Another Concept year nearly gone, you are somewhat lacking in the rankings?
BTW, how far have you gone at 95 DF non stop?

[ranger]

"mastering" a different drag factor is (IMO) so very tough to do

I said exactly the opposite.

I have complete mastery of rowing at 95 df.

There is nothing to "learn."

I just need to do it a lot until it is unconscious, automatic, habitual, etc.

That is just putting in the meters.

No "learning" is necessary at all.

I do it perfectly.

ranger

[JohnBove]

"mastering" a different drag factor is (IMO) so very tough to do

I said exactly the opposite.

I have complete mastery of rowing at 95 df.

There is nothing to "learn."

I just need to do it a lot until it is unconscious, automatic, habitual, etc.

That is just putting in the meters.

No "learning" is necessary at all.

I do it perfectly.

ranger

How do you live with yourself, you pathetic, lying welsher? How do you look your wife in the face?

[Carl Watts]

Another rowing season is drawing to a close. Do I even need to check if Ranger has posted an IND_V other than a single 2K...probably not. Still a top 40 finish isn't to bad but then again still not even in the 90th percentile.....

[ranger]

Mike--

To have a stroke like an eliite young lightweight (Stephansen, etc.), you need to get about 120 kg.F of peak pressure on every stroke, just naturally, rowing at low drag (e.g., 95 df.), at all rates and paces.

Good slide control, preparation, and posture; good length and footwork; precise sequencing and timing; fast arms, core, and legs!

Post of pic of your force curve when you are just rowing easily.

Let's see how you are doing.

How well do you row?

This doesn't have anything to do with aerobic capacity or with any sort of decline with age.

It is just a matter of technique.

Skill.

Given your size, your drive time at 95 df. will be _very_ short, nothing much more than .5 seconds, so your stroking power will be heavily correlated with the peak force of your stroke.

ranger

[PaulH]

Actually, at 95 df., I think I'll now row 60min, 1:43 @ 29 spm.

Go on then - the day is young for you, so do exactly what you said; 60min, 1:43 @ 29 spm, *now*. Or does now not mean, um, now?

[Citroen]

Actually, at 95 df., I think I'll now row 60min, 1:43 @ 29 spm.

Go on then - the day is young for you, so do exactly what you said; 60min, 1:43 @ 29 spm, *now*. Or does now not mean, um, now?

You missed the "I think" (cross that off on your BS bingo card). The thinking is done NOW, the rowing isn't needed.

[ranger]

Mike--

You don't want to be rowing 1:55 @ 26 (10 MPS, 9 SPI) at top-end UT1 for things like 60min, showing that your natural stroking power is 10.5 SPI.

You want to be rowing 1:45 @ 26 spm (11.2 SPI) at middlin' UT1, showing that your natural stroking power is 12.5 SPI and that your point on the MPS ladder is 1:43 @ 29 spm (11 SPI, 10 MPS), and so that is what you do at top-end UT1 for things like 60min.

The difference is a dozen seconds per 500m, just shy of 100 watts.

The former stroke gets about 80 kg.F of peak force at 95 df.

The latter stroke gets 120 kg.F at 95 df., 50% more.

At 10 MPS, the difference in stroking power is 2 SPI.

The difference in rate is 3 spm.

These differences don't have anything to do with strength, aerobic capacity, or decline with age.

They have to do with skill, how well you row.

There is no reason at all for older rowers to row badly.

Skill doesn't decline with age.

In many cases, just the opposite.

ranger