Ranger's training thread

[JohnBove]

I am rowing at WR pace, as good as anyone has ever rowed.

WR pace? You have one timed piece to point to, a 7:04 at BIRC, which clearly shows how close you are to WR pace.

You are a lying, welshing, repulsive sack of shit. And that's not ad hominem; that's a statement with some 10,000 pages of evidence. How do you live with yourself?

[Fred]

there is no way you can do a 36:00 10k(1:48 average)

Not at all true.
I have done 1:45 for 9K rowing badly at max drag. I now row well at low drag. So I am _much_ better than than now.
My goal now is 10K at 1:42. 30 spm 11 SPI 95 df. 3-to-1 ratio .5 seconds for the drive. 1.5 seconds for the recovery. This is exactly the rowing that I am now doing for 20K from day to day. ranger

yes at all true

You can try to come up with all the extrapolations you want, but one thing you cant do is a 36:00 10k. You'll talk about it a lot, come up with crazy reasons why you can, but in the end, you wont do it.
and
doing ~60minutes at an average pace of 2:05 means you did 14,400 meters this morning, not 20k. If you look at your PM you'll see I'm correct.

[aharmer]

At some point doesn't a man simply sack up and show the world that what he's saying is true, show the proof, and tell them to go to hell? How many times can you be called a liar, welsher, weasel, hypocrite, loser, pathetic, etc. before you decide to actually sit on the erg and time something? My goodness, show some balls and do something already. You don't have to pull a 6:16 to silence your critics...all you'd have to do is show your daily warmup, a 18:00 5k and people would be happy. You can't even do that. You can't even do what you claim to be your daily warmup. Do you realize how incredibly pathetic that is?

Any other man in the world with your professed ability would leave the computer for 20 minutes, sit on the erg and rip out a 17:00 5k without even working hard, smile at the camera and say 'there you go bitches, choke on that for a while'. Instead, you copy and paste the same ridiculous cowardly bullshit you've posted 5000 times in the last 3 years.

[ranger]

nd when you fail miserably you without doubt will have the worst coach in the world.

Sure.

That's what I am going to do with my FM trials this spring.

My work on technique is done.

I am now preparing to race.

My stroke feels great.

I am just getting used to it.

It takes a while to train in a new technique.

I have only been rowing at low drag (95 df.) with a short drive time (.5 seconds) and high ratio (4-to-1) at a substantial rate (26 spm) for a month or so.

In my distance training, I rowed at max drag (200+ df.) and a low ratio (2-to-1) for 10 years!

It takes a while to break bad habits and establish better ones.

The body likes repetition, routine.

More of the same, more of the same.

ranger

[ranger]

Among the better lightweight rowers of whatever age, there seems to be a pretty good consensus that FM rate is around 26 spm.

That's about what Matthias rated for his 40s lwt FM WR.

Rocket Roy rated 27 spm for his FM pb.

I'll row my FM trial at 26 spm, too.

And so forth.

If you row at low drag (95 df.) and 26 spm, the ratio is pretty high and will get higher and higher if you are quicker and quicker, smoother and smoother, with your legs, back, and arms: catch-PUSH-finish.

That high ratio makes it comfortable for long distances.

When I am rowing 26 spm at 95 df., I am in a 4-to-1 ratio.

No one needs to row _anything_ at a ratio higher than 4-to-1.

That's a _huge_ ratio.

Unlike heavyweights, since all quality lightweights are right about the same height and weight, no one really has much of an advantage in length, which can affect quickness and drive time, or lean body mass, which can affect aerobic capacity.

All quality lightweights, I presume, are also fit as a fiddle. Their fitness is maximal. They can't get any fitter.

What does this mean?

Well, it means that the only thing left to distinguish quality lightweights from one another, especially quality lightweights of the same age, and therefore the same aerobic capacity, is how well they row, their technique, how effective and efficient they are--mechanically, technically, physiologically, and psychologically--while rowing.

Matthias and Rocket Roy rated about the same when they rowed their FM pbs, but Matthias pulled 1:46 pace and Roy pulled 1:56 pace, 10 seconds per 500m slower.

The 60s lwt FM WR is right around 2:00 pace, 14 seconds per 500m slower than Matthias.

Clearly, Matthias rows well; 60s lwts don't.

I wonder why that is?

There is nothing at all that prevents a 60s lwt from rowing well.

Technique doesn't necessarily decline with age.

Why are 60s lwts so ineffective and inefficient, so technically incompetent?

Sure.

Learning to row well is difficult, especially when you are 60 years old.

But yikes, it's not impossible.

ranger

[ranger]

Any other man in the world with your professed ability would leave the computer for 20 minutes, sit on the erg and rip out a 17:00 5k without even working hard, smile at the camera and say 'there you go bitches, choke on that for a while'.

Sure, if you care more about your social persona than your rowing.

I don't.

I care more about my rowing.

In my rowing, I am training from the top down, from a FM to 2K.

No reason to race 5Ks at the moment.

The time will come soon, but it's not now.

First, I am going to become as effective and efficient as I can rowing at 26 spm for 2.5 hours.

Then 27 spm for 1.25 hours.

Then 28 spm for an hour.

Then 30 spm for half an hour.

Then 32 spm for 20 minutes.

Then I will build that rate up to 34 spm for the 17 minutes it takes to cover 5K.

We'll have to wait and see, I guess, but at 95 df., I think I might race 2K at 38 spm.

ranger

[ranger]

If I am rowing my best, just stroking along lightly, I pull 1:44 @ 26 spm (12 SPI).

95 df.

4-to-1 ratio.

I'm proud as punch about that.

That's _better_ than Matthias.

My technique is now _very_ effective and efficient.

Butta.

ranger

[ranger]

Back in 2002-2003, rowing poorly at max drag, I pulled 1:54 @ 26 spm (9 SPI) for a FM.

At the same rate (26 spm), my technique is now over 30% more effective and efficient.

12 SPI

ranger

[macroth]

nd when you fail miserably you without doubt will have the worst coach in the world.

Sure.

That's what I am going to do with my FM trials this spring.

TRUTH!

[ranger]

one thing you cant do is a 36:00 10k

My goal is now 1:42 @ 29 spm, 34:00 for 10K.

ranger

[ranger]

At some point doesn't a man simply sack up and show the world that what he's saying is true

Sure.

That's what I am going to do with my FM trials this spring.

My work on technique is done.

I am now preparing to race.

My stroke feels great.

I am just getting used to it.

It takes a while to train in a new technique.

I have only been rowing at low drag (95 df.) with a short drive time (.5 seconds) and high ratio (4-to-1) at a substantial rate (26 spm) for a month or so.

In my distance training, I rowed at max drag (200+ df.) and a low ratio (2-to-1) for 10 years!

It takes a while to break bad habits and establish better ones.

The body likes repetition, routine.

More of the same, more of the same.

ranger

[macroth]

Ok, I'll play along.

nd when you fail miserably you without doubt will have the worst coach in the world.

Sure.

That's what I am going to do with my FM trials this spring.

TRUTH!

[mikvan52]

....what I am going to do with my FM trials this spring.

Note taken!
No longer "this month"

Another ranger prediction bites the dust!

..and moss is growing on his " rolling stone "

[snowleopard]

one thing you cant do is a 36:00 10k

My goal is now 1:42 @ 29 spm, 34:00 for 10K.

And your point is? Setting an even more unrealistic goal doesn't mean you can [or indeed have] achieve(d) the lesser one

Back in 2002-2003, rowing poorly at max drag, I pulled 1:54 @ 26 spm (9 SPI) for a FM.

At the same rate (26 spm), my technique is now over 30% more effective and efficient.

That claim is baseless. You haven't rowed a FM with MyNewStroke v10.51

[atklein90]

No reason to race 5Ks at the moment.

ranger

So an 18:00 5k is racing now? I thought that was a mere warmup for you. Show us your daily warmup. Thats all we're asking.

Instead, I'm sure you'll claim that it would be meaningless.

BTW, Spring is almost over. Better hurry up and get those trials in.