Ranger's training thread

[snowleopard]

I had the drag too high, and still had some things to learn about technique (relaxed shoulders and core at the catch; relaxed shoulders when I swing my back, better length).

W@nker

[Byron Drachman]

Would some one bring me up to date, please?
When is ranger going to do his FM? Must be soon...

Hi Mike,

I happen to have the answer at hand.

March 5, 2011: I'll race a FM as soon as I am ready. If you are ready now, hey, just do it. I will probably train for a month or so more before I give it a go.

March 9, 2011: In just a short while, I will row a FM @ 1:48.

March 14, 2011: I am really moving into the final stages of my FM training now.

March 15, 2011: In a month or so, when I pull a FM @ 1:48, the row will demonstrate, without question, that I am now a 6:16 erger.

March 23, 2011: When I am ready to race, I'll pull a FM @ 1:48. That won't be too long, perhaps a month or so.

March 24, 2011: 1:48 will be my target for the FM when I do a FM trial in a month or so.

March 28, 2011: I'll row a FM trial in about a month and track my HR as I do it.

April 2, 2011: The FM trial that I am training for now will be my first race rowing at 95 df. When I get around to it, it looks as though I will try to hold 1:44 @ 27 spm (11.5 SPI) for the 42K.

April 8, 2011: Because I now row well (11.5 SPI) at low drag (95 df.), I am going to pull a FM @ 1:46.

April 9, 2011: A good first go at a FM, I think, would be at 1:51 @ 23 spm.

April 15, 2011: My FM training is coming along perfectly. On schedule.

April 19, 2011: I think I can do my first FM trial (at 1:52) this week. Then I would still have a good bit of time before the end of the month for a couple more FM trials.

April 20, 2011: It looks as though 25 spm will be the rate I will shoot for in my FM trial. At 25 spm, I don't go any slower than 1:48 and can sometimes get it down to 1:42.

April 21, 2011: We'll see when I do my FM trial. 1:48 @ 23-25 spm for a FM predicts a 6:16 2K. I don't know, but I think I might pull 1:46. That would predict a 6:08 2K.

After the FM, we can look forward to his unprecedented OTW performances. Raise your hand if you think any of this will happen:

I would like to do the Head of the Charles if I can get an entry.

Masters Nationals in Oklahoma City might also be fun.

Regional head races in the early fall will be a must, as many as I can get to.

[ranger]

You don't have to row anywhere very fast, for years and years, to know exactly what you can race for 2K, once your are prepared for it.

Race preparation never made anyone any better.

Your 2K is determined by your UT rowing, both UT2 and UT1, that is, by your aerobic capacity, endurance, and technique (effectiveness and efficiency).

UT2 is done at 2K + 15.

UT1 is done at 2K + 10.

And that's all she wrote.

If you are rowing at the limits of your potential, your 2K will never be better than UT2 - 15 and/or UT1 - 10.

So, if my goal is a 2K at 1:34/6:16, there is no reason to race anything else until I can do a FM @ 1:48 and a HM @ 1:45.

A FM is done a bit faster than top-end UT2, a second per 500m or so.

A HM is done a bit slower than top-end UT1, a second per 500m or so.

ranger

[ranger]

After the FM, we can look forward to his unprecedented OTW performances

Well, if I indeed pull a lwt 6:16 OTErg at 60, it will certainly help my OTW rowing against other 60-year-olds, that's for sure.

That 2K OTErg will be as fast as this guy, the best rower, both OTW and OTErg in our era, who, at 38 years old, is preparing for his _fifth_ Olympics (in search of a fourth gold to go with his three golds and a bronze).



ranger

[snowleopard]

ranger,

$200 says you can't break 7:00 before May 1st. On you go...

[Fred]

I doubt Rich could do a sub 7 2k today, it would take some time spent doing intervals with his HR much closer to max

<snip>
Then again, right now, I can do a 7:00 2K at 85% HRR (170 bpm).
<snip>

Your max HR is most likely in the low 180's. You dont really want to know for sure what it is, so you take the highest value you have seen for the past 3-4 years(185 ish), ignore the fact that it drops a bit every year and add 6 or 8 BPM since you "know you could have gotten it higher if you wanted to" to arrive at the fantasy max HR of 191.

A sub 7 2k for you right now would be a maximum effort for you and would elicit a HR of in the high 170's.

The fact that you wont do a max HR test, nor will you do the sub 7 2k, proves my point.

[ranger]

The fact that you wont do a max HR test, nor will you do the sub 7 2k, proves my point.

Hard to know why you want to "prove your point" at all, which, after all, is just nasty nay-saying.

I'll prove my point with a FM @ 1:48 and a HM @ 1:45.

Then, sure, I'll move on to rowing at faster than 1:45, but not just over 2K:

60min, 10K, 30min, 6K, and 5K.

ranger

[bellboy]

The fact that you wont do a max HR test, nor will you do the sub 7 2k, proves my point.

Hard to know why you want to "prove your point" at all, which, after all, is just nasty nay-saying.

I'll prove my point with a FM @ 1:48 and a HM @ 1:45.

Then, sure, I'll move on to rowing at faster than 1:45, but not just over 2K:

60min, 10K, 30min, 6K, and 5K.

ranger

When will this FM be done?

[Fred]

The fact that you wont do a max HR test, nor will you do the sub 7 2k, proves my point.

Hard to know why you want to "prove your point" at all, which, after all, is just nasty nay-saying.
I'll prove my point with a FM @ 1:48 and a HM @ 1:45.

Fairly straightforward Rich: I disagree with the claim you are making and stated what I believe your ability to be (now, as in the present, actually doing, not talking about it, but actually doing it). My claim is made that much stronger because of your refusal to either do the 2k, or measure your max HR using any of the acceptable procedures.

What I am saying isnt "nasty nay-saying", it is just accurate. I realize it's uncomfortable for you, but it's accurate. You have to expect that on a forum, your statements as to current ability will get challenged especially when they are dramatically out of line with what your race results have been the past 3 years (6:41, 6:41, 7:02).

I don't harbor any ill will towards you Rich. I'm just curious to see if it's possible to get you to acknowledge reality. It's fine to have dreams and goals for the future, but one must also acknowledge and be honest about the current reality.

[JimR]

Race preparation never made anyone any better.

Hold on ... I thought everyone sharpened the same way (race preperation) and everyone gained 12 seconds over 2K.

Now you say that is not true?!

JimR

[NavigationHazard]

Fallacy of the single force curve, refuted:



You think you've got power? Think again. I make that 39.7 spi (1:36 pace r10). And no, it's not a photoshopped fake. It's a real monitor shot. DF 88. That's brisk, baby, and there are bigger power monkeys out there than me.

[ranger]

Race preparation never made anyone any better.

Hold on ... I thought everyone sharpened the same way (race preperation) and everyone gained 12 seconds over 2K.

Now you say that is not true?!

JimR

If everyone gets a dozen seconds over 2K from race preparation, that gain is predictable.

They get it every time they prepare to race, so from season to season, it doesn't make them better.

There is no way to do _better_ in preparing to race.

You just do it, and that's that.

ranger

[ranger]

Fallacy of the single force curve

I am not posting single force curves.

My force curves all look the same, as my videos illustrate.

There is nothing hugely powerful about my stroke.

It is just not weak, like the strokes of most 60s lwts.

At 95 df., I now pull 11.7 SPI with my natural motion.

At 140 df., I pull 13.7 SPI, or something like Pete Marston, when he was in his 20s and pulled 6:11 for 2K.

With my short little lightweight legs, my drive time, even at 140 df., isn't much more than .5 seconds.

So, at 140 df., not a very high drag at all, I am pulling 1:34 @ 31 spm (13.7 SPI) in a 3-to-1 ratio.

My force curve hits the top of the graph, 135 kg.F., every time.

Nice!

Fast legs.

ranger

[ranger]

I disagree with the claim you are making

There is nothing to disagree with.

I haven't made any claims yet.

I haven't raced a FM and a HM yet to see what I can do.

I am just _preparing_ to race.

If I pull a FM @ 1:48 or a HM @ 1:45, IND_V, then I will make some claims.

But at the moment, these targets are just goals.

Goals aren't claims.

You can't disagree with goals.

Pulling 11.7 SPI at 95 df., I now have a good chance of reaching my goals for these distance rows.

At 24 spm, I am in a 4-to-1 ratio; at 27 spm, I am in a 3.5-to-1 ratio.

Very leisurely stuff.

ranger

[mikvan52]

I am just _preparing_ to race.

ranger

My work is done. I am just preparing to race.


SO... when the next race date you won't do?

You should be proud though... a whole year w/o a complete race!... precedented...
When was it that you last raced? 2006?