Ranger's training thread

[ranger]

I was going to keep the rate down for a while until I was entirely healed, but if I just row freely, when I am fully warmed up, I now seem to gravitate naturally to 32 spm.

3-to-1 ratio

11 SPI

95 df.

Delighted with this.

Nothing else needs to be done.

This rowing is amazing preparation for races of all kinds.

32 spm is a _very_ substantial rate, but the high ratio gives the illusion that it is not that fast at all.

Astonishing.

I wonder whether I can do this 32 spm, 3-to-1 ratio rowing for 60min?

If so, the numbers would be gobsmackingly good.

I am going along at 1:40!

At 95 df., is top-end UT1 now 1:40?

ranger

[macroth]

Nothing else needs to be done.

You've said that of countless other types of rowing in the past.

32 spm is a _very_ substantial rate, but the high ratio gives the illusion that it is not that fast at all.

I wonder, what part gives you the illusion that you can sustain that rate and pace for any significant distance? Probably all those breaks you keep taking, like the good old wimp you are.

I wonder whether I can do this 32 spm, 3-to-1 ratio rowing for 60min?

Of course not, don't be silly.

At 95 df., is top-end UT1 now 1:40?

Of course not, don't be silly.

[ranger]

I suspect I did my 60min pb (1:48, 16.7K) back in 2002-2003 at 32 spm, too, but rowing badly at max drag, I was only pulling 9 SPI.

Rowing well at low drag (95 df.), I now pull 11 SPI at the same rate and level of effort.

2 SPI at 32 spm is worth 64 watts, right around seven seconds per 500m, the difference between 286 watts and 350 watts.

ranger

[ranger]

I wonder, what part gives you the illusion that you can sustain that rate and pace for any significant distance?

Smooth, easy rowing at a low, steady HR?

ranger

[macroth]

I wonder, what part gives you the illusion that you can sustain that rate and pace for any significant distance?

Smooth, easy rowing at a low, steady HR? For a few strokes, maybe a few hundred meters, then I take a break.

ranger

Fixed that for you.

[ranger]

You've said that of countless other types of rowing in the past.

Sure, but this one is quite a bit easier to understand.

32 spm is a maximum rate for this type of rowing, not a minimum rate, 5K rate, not FM rate.

I'll do the distance events between 26 spm and 32 spm.

I'll do a FM at 26 spm, a HM at 27 spm, 60min @ 28 spm, 10K at 29 spm, 30min @ 30 spm, 6K @ 31 spm and 5K at 32 spm.

At 11 SPI, 32 spm is 1:40 pace.

For me, as a 60s lwt, 1:40 is under WR 2K pace.

ranger

[ranger]

Smooth, easy rowing at a low, steady HR? For a few strokes, maybe a few hundred meters, then I take a break.

If you are rowing steady state, it doesn't matter how long you row.

Row as long as you would like--or not.

Gosh, even this minimal scenario you paint, which isn't what I am doing at all, is _great_ training.

Say, 500s at WR 2K pace over short rest for 20K, all the while maintaining a sub-threshold HR?

That's a standard NavHaz session.

At this point in the game, it is much more pleasing to be dashing along easily at 32 spm, rowing well at low drag, rather than slogging along at 20 spm, rowing badly at max drag.

ranger

[ranger]

Rowing is massively repetitive.

So, training for rowing is all about habituation.

Do it again.

Do it again.

If you do some rate and pace for all your meters, it becomes second nature.

You can do it in your sleep.

ranger

[macroth]

Smooth, easy rowing at a low, steady HR? For a few strokes, maybe a few hundred meters, then I take a break.

If you are rowing steady state, it doesn't matter how long you row.

Row as long as you would like--or not.

Gosh, even this minimal scenario you paint, which isn't what I am doing at all, is _great_ training.

Say, 500s at WR 2K pace over short rest for 20K, all the while maintaining a sub-threshold HR?

That's a standard NavHaz session.

At this point in the game, it is much more pleasing to be dashing along easily at 32 spm rather than slogging along at 20 spm.

ranger

Ah, rangerland, where 2 minutes of rowing is "steady state", "distance" training...

So, if doing repeats of a few hundred meters isn't what you're doing at all, but rowing 2K straight is such a challenge that you can't show a screenshot, then what on earth ARE you doing?

I'm sure it must be more pleasing to dash along for less than 2 minutes than to show some intestinal fortitude and do some actual distance training but hey, we wouldn't want to lose our illusions about "sub-threshold" or "steady state" HRs, now would we?

Keep it up, you might even break 7:00 over 2K this season!

[macroth]

Rowing is massively repetitive.

So, training for rowing is all about habituation.

Do it again.

Do it again.

If you do some rate and pace for all your meters, it becomes second nature.

You can do it in your sleep.

ranger

Not unless you do those meters continuously. Taking a few strokes and stopping does nothing for habituation. After 8 years of "FM at 1:48 coming right up", one would think that you would have caught on to that.

[ranger]

you might even break 7:00 over 2K this season!

After distance trials (UT1), the goal will be 4 x 2K @ 1:38.

AT

First things first, though.

ranger

[hjs]

Rowing is massively repetitive.

So, training for rowing is all about habituation.

Do it again.

Do it again.

If you do some rate and pace for all your meters, it becomes second nature.

You can do it in your sleep.

ranger

Indeed, and you are doing just the opposite, rowing a bit and having to stop cause it's beyond you and yet you keep doing it year after year......

Every toddler can tell you what you should do....

[ranger]

Taking a few strokes and stopping does nothing for habituation.

Silliest thing I've ever heard.

Fartlek and interval training are great for habituation.

That's why everyone does them.

Continuous rowing at slow rates and paces is work on fitness, not habituation.

Why would you want to habituate yourself to rowing slowly and badly?

My fitness is great.

No need to work on it.

So no need to row slowly and badly over long distances.

ranger

[ranger]

Once your fitness is maximal, what is important is to get maximally effective and efficient at rowing so that you can make the best use of your fitness.

Rowing slowly and badly over long distances is absolutely the worst thing for your technical effectiveness and efficiency.

You're not going to pull 6:16 for 2K if you do a lot of 2:02 @ 20 spm for most of your sessions.

ranger

[ranger]

I'm sure it must be more pleasing to dash along for less than 2 minutes than to show some intestinal fortitude

Intestinal fortitude won't get you anywhere in rowing.

Intestinal fortitude is for blockheads and dopes.

Anyone can grunt themselves along to the finish line.

If you row poorly, what good does it do you?

Try as hard as you'd like, if you row poorly, you'll just be slow and lose.

Rowing well is 13 SPI for lightweights, 16 SPI for heavyweights--at low drag, in a high ratio.

ranger