Ranger's training thread

[ranger]

Given some technique that you have chosen, until you are entirely comfortable rowing day after day for an hour or so at 26 spm with that technique, I don't think you are ready to sharpen.

You are rushing your training.

Before you sharpen, you should have a well established base pace.

ranger

[ranger]

No.

19 spm and 26 spm are not the same.

ranger

[ranger]

Hey, lancs--

What is your maxHR?

Is it still pretty high, or has it already dropped quite a bit?

What is your resting HR?

Where are your training bands?

ranger

[mrfit]

I also do most of my cross-training at this level of effort (80% HRR).


ranger

What are doing for cross training these days?

I heard the bike died.

Why so intense?

[ranger]

What are doing for cross training these days? I heard the bike died.

No cross-training for a while.

I am going to try to keep climbing back on the erg for multiple sessions.

I am just doing FM training now.

The more meters I can do on the erg, the merrier.

To get some variety, I'll be back out OTW pretty soon now.

Temperatures this week are supposed to be steadily in the 50s F.

It has been a cold spring so far.

ranger

[lancs]

Hey, lancs--

What is your maxHR?

Is it still pretty high, or has it already dropped quite a bit?

What is your resting HR?

Where are your training bands?

Max HR has never been that high, around 175 now I'd guess. Resting HR around 40-45, depending on how trained I am.

Like you, I don't know what my true training bands are as I've never been properly tested. UT2 is currently around a 1:59 pace or so. More like 1:52 when I'm rowing 6:26 2ks though. I take UT2 as the pace I can stroll through a 16k and be very comfortable at the end. Unlike you, I don't take breaks so difficult to compare our UT2 paces I guess..

[mikvan52]

Turgid?


26 spm for everyday rowing pace on the water?


25 spm for UT1... for a 58-60 year-old


1:46 for 10k everyday erging at 26 spm


No one believes you. Post OTHER OPTIONS* , MEMORY* , +

Until then we will only think you're a liar

2:01.0 - 19 spm - 128 bpm

So that low rate (UT2) rowing can still has some meaning, for UT1/distance rowing, I would keep the rate up, otherwise things get too turgid, arhythmic.

Unless you are still learning to row, if you are going to row 2:00 with a UT1 HR, row at 25 spm, not 19 spm.

I like to shoot for something like 26 spm (e.g., 1:46 @ 26 spm).

I also like 26 spm for my everyday rowing OTW.

ranger

I am training for the 5k distance OTW... Look at my typical race rate! I train at a range of rates ... mostly 22 spm and lower. It works; it has posted results

Here, for instance, is the best Head Race Distance win of my life ( from September last year)
In order to have the efficiency/form/& strength I need to do low rate work on the erg and the water.
All top scullers do this Rich…. This isn't armchair blow-hard stuff.

The weather prediction was for flat calm and cool.
Unfortunately, this turned out to be wrong: A northerly flow yielded a 5-7 mph head wind from the start to the "stake" (= 2 buoys where we had to make a 180 degree turn half way through the race.

I had set my SpeedCoach XL on 400 meter recording

Green Mountain Head Race (3 miles)
26 Sep
10:18 am

• 0400m - 2:03 - 26.5 spm -
• 0800m - 2:06 - 28.5 - 2:04.7 average pace per 500m (ongoing)
• 1200m - 2:09 - 28.5 - 2:06.3
• 1600m - 2:10 - 28.0 - 2:07.3 ...* this matches the plan
• 2000m - 2:12 - 27.0 - 2:08.3 ...* wind really bothering me "just hold as best possible
• 2400m - 2:14 - 26.5 - 2:09.4 ...* slow but I'm at the turn for home
• 2800m - 2:12 - 27.0 - 2:09.9 ...* I'm around the stake!
• 3200m - 2:04 - 26.0 - 2:09.3
• 3600m - 2:03 - 28.5 - 2:08.6 ...
• 4000m - 2:02 - 29.5 - 2:08.0
• 4400m - 2:05 - 29.5 - 2:07.7 ...* steering issues made this 400m slower. I was passing
• 4800m - 2:04 - 28.5 - 2:07.5

time on the SC at this point was 20:24.6.

The order of finish

1. MvB
2. Meyer
3. Sengstaken
4. Stone
5. Roop

[ranger]

In order to have the efficiency/form/& strength I need to do low rate work on the erg and the water.

Sure.

But I would do low rate work on the erg at high stroking powers (high distance per stroke), just as you do OTW.

An SPI or so _above_ your natural stroking power seems to be good.

ranger

[ranger]

26 spm for everyday rowing pace on the water? 25 spm for UT1... for a 58-60 year-old. 1:46 for 10k everyday erging at 26 spm. No one believes you. Post OTHER OPTIONS* , MEMORY* Until then we will only think you're a liar

26 spm is not a high rate for everyday rowing. It's what PaulS recommends, too. Keep the rate up. Matthias did his FM trial at 26 spm. So did Rocket Roy. Everyday distance rowing is FM rowing, middlin' UT1. In 2002-2003, I did all of my distance rowing at a substantial rate, 26 spm, at least, albeit rowing badly at max drag. Rowing well at 95 df., I have now returned to this sort of rowing. At 95 df., my ratio at 26 spm is still 4-to-1. No one needs to row from day to day with a ratio that is higher than 4-to-1.

ranger

[ranger]

I must say: I still wonder about what kind of stroke a lightweight needs to use to sustain the pressure of the catch right through to the finish when rowing at low drag (e.g., 95 df.).

I can't do this, no matter how hard I try.

Even to come close to doing this, I have to neglect my legs entirely, be slow with my back, and then heave-ho are hard and fast as possible with my arms while throwing in a large lean at the finish.

That is, I have to strain to overcome/neutralize the natural differences in length, strength, and quickness of the three major levers.

I would be astonished if the force curves of people like Stephansen and Eskild E. don't look _exactly_ like this:


By ahmekwap at 2011-04-02

Given their short little legs, at 95. df., lightweights can't get much power out of force curve shaped like this:


By ahmekwap at 2011-04-02

ranger

[kini62]

We are considering San Diego, San Francisco, and/or Sarasota.

ranger

Make sure to let us know of your choice of location so that the community can be properly warned and all women and children be cleared from the the waterways and all low lying areas be warned of the impending flow of bullshit coming their way.

[ranger]

We are considering San Diego, San Francisco, and/or Sarasota.

ranger

Make sure to let us know of your choice of location so that the community can be properly warned and all women and children be cleared from the the waterways and all low lying areas be warned of the impending flow of bullshit coming their way.

Given the internet these days, no one has to be warned about the flow of bullshit out there.

Sure, this forum is no exception.

ranger

[mikvan52]

let's see... today's the 4th

By my estimation...
Only 18 more days until ranger publishes his intent to abandon an IND_V marathon by the end of this month.
PaulS used to do this type of count-down.

ranger: no predictions accomplished since 2003

[ranger]

Only 18 more days until ranger publishes his intent to abandon an IND_V marathon by the end of this month.

No indication of that on this end yet at all.

Training is coming along great.

As I mentioned, a good strategy now might be to do some easy IND_ V FMs, just going for the distance, slowly building up to 1:48.

1:54 is the 60s hwt FM WR and my FM pb.

That might be a good first attempt.

1:52 is UT2 for my 2K pb, 6:28. So that might be a good second attempt.

1:50 is close to UT2 for my 2K target, 6:16. So that might be a good third attempt.

Sure, 1:48 will be challenging. I'll have to run a middlin' UT1 HR of 155 bpm. But I think I can get it done.

1:48 @ 25 spm (11 SPI) is getting _very_ comfortable.

The 4-to-1 ratio at 95 df. is amazing.

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

If I hold my technique together at 11 SPI, or thereabouts, these FMs at 1:54, 1:52, 1:50, and 1:48 would just start at 22 spm and then raise the rate a click each time to 23 spm, 24 spm, and then 25 spm.

To catch Matthias, I would have to rate 26 spm.

ranger

[Byron Drachman]

1:54 is the 60s hwt FM WR and my FM pb. That might be a good first attempt.

1:54 average pace is close but not quite WR pace. That misses the WR by approximately 25 seconds so you might as well do your next virtual FM at 1:53.7. It is no harder to row a virtual FM at 1:53.7 than at 1:54. As a matter of fact, I row my virtual FM's at 1:48, and if I am feeling particularly perky I'll do one at 1:44. I also do not have to eat or drink when I do my virtual FM's.