Ranger's training thread

[ranger]

Lancs--

Have you ever tried rowing at low drag (e.g., 95 df.).

If not, why not?

ranger

[PaulH]

You won't show us that the FM, HM, hour, 10K, 6K, 5K

Sure I will.

I reckon that, despite 1:40 being ranger's alleged distance speed, we won't see an IND_V 2k this season below 6:40. It would be interesting to be proven wrong, but I'm not too worried.

[ranger]

start by rowing 6:00 without a break

I am starting with a FM, about two and half hours of rowing.

Sure, if I can rate 27 spm, I might do 1:45 for the FM.

That's right at 11 SPI.

4-to-1 ratio

95 df.

ranger

[hjs]

Lancs--

Have you ever tried rowing at low drag (e.g., 95 df.).

If not, why not?

ranger

Dangy have you ever tried to do something promise every day, if not why not ?

[ranger]

Your rowing is no different now to how it ever was

Demonstably not.

I have never rowed at 95 df. in a big ratio.

Just the opposite.

I have consistently trained and raced at max drag, or something close to max, in a low ratio.

Sure, I can pull WR pace at max drag, too, as I have done the last two years (6:41).

But I am _much_ better at low drag (95 df.).

True.

Distance rowing at 32 spm is not a new thing for me.

As I mentioned, that's what I did when I first took up rowing.

But rowing badly at max drag, back then, I only pulled 9 SPI.

Now, rowing well at low drag, I pull 11 SPI.

At 32 spm, 2 SPI is worth 64 watts, right around 7 seconds per 500.

This is the difference between 1:48 (278 watts) and 1:41 (340 watts).

ranger

[Citroen]

Your rowing is no different now to how it ever was

Demonstably not.

Then it must be time for you to post another (non-private) nice little (non-anchor hauling) video on uTube. We've got to see this super new stroke so we can be sure you're not lying again (as ever).

[JimR]

stroke not ready

Sure feels great, though.

Feelings ... nothing more than feelings ...

Reminds me of a song.

JimR

[ranger]

Your rowing is no different now to how it ever was

Demonstably not.

Then it must be time for you to post another (non-private) nice little (non-anchor hauling) video on uTube. We've got to see this super new stroke so we can be sure you're not lying again (as ever).

It is impossible for a little old lightweight like me to anchor-haul an easy 11.5 SPI at 95 df.

It can't be done.

The triple tap at the footplate (toe-heel-toe) matching the triplet of leg levers (quads-hams&gluts-calves) has to be complete before the midpoint of the drive and the swing of the back, long before any engagement of the delts, lats, and arms.

You have to be quick and long with your legs to get the necessary work done against such light resistance.

At 95 df., I still get 120 kg.F of peak force with my legs in the first .2 seconds of the drive.




ranger

[snowleopard]

long before any engagement of the delts, lats, and arms

Are telescopic arms among your unique physical characteristics? Must be kinda hard to not move the handle while executing your Riverdance routine

[KevJGK]

The triple tap at the footplate (toe-heel-toe) matching the triplet of leg levers (quads-hams&gluts-calves) has to be complete before the midpoint of the drive and the swing of the back, long before any engagement of the delts, lats, and arms.

I think you may be overcomplicating things a little.

[ThatMoos3Guy]

The triple tap at the footplate (toe-heel-toe) matching the triplet of leg levers (quads-hams&gluts-calves) has to be complete before the midpoint of the drive and the swing of the back, long before any engagement of the delts, lats, and arms.

Has someone been watching too many hong kong films? http://www.lovehkfilm.com/reviews_2/triple_tap.html

[ranger]

Must be kinda hard to not move the handle while executing your Riverdance routine

Naw.

Your legs and core move the handle just fine, doing 75% of the work before you pull with the lats, delts, etc.

I suspect the little break in my force curve, 2/3 of the way through, is where I pull with my arms.

The darker part of the line at the top of the curve is where I finish my legs and swing my back.

The three phases of the stroke are clearly visible.

It looks as though I get about 100 kg.F with my quads, which rises to 120 kg.F when I set my heels and push with my hams and gluts and then swing my back.



ranger

[Citroen]

How about a photo or video that's less than a week old? That one from April, 6th is past it's USE-BY date.

[ranger]

How about a photo or video that's less than a week old? That one from April, 6th is past it's USE-BY date.

There has been no change in my force contour when rowing at 95 df.

No need to post any more of them.

They all look the same.

ranger

[snowleopard]

Your legs and core move the handle just fine, doing 75% of the work before you pull with the lats, delts, etc.

You might want to give that a bit more thought