Ranger's training thread

[Gus]

They were mainly in large boats but there were three young women in singles. The three all looked good and in particular one of them looked just like she should be featured in a technique videos: an absolutely gorgeous...

That's all well and good Byron but what about her Force Curve? It's all about the Force Curve!...

I won't believe it until you post a video of her curves!!

[PaulH]

Just visited the UK blog* and spotted the following:

Holy Cow.

I've done it.

It only took a decade, but I now row well (13 SPI) at low drag (120 df.).

I give you this quote from a year and a day ago:

I have just learned to row well at low drag (123 df.).

Byron, do you have anything earlier?


*for the first time, curious to see if he really has taken residency there. I'm delighted to say it appears so.

[leadville]

Just visited the UK blog* and spotted the following:

Holy Cow.

I've done it.

It only took a decade, but I now row well (13 SPI) at low drag (120 df.).

I give you this quote from a year and a day ago:

I have just learned to row well at low drag (123 df.).

Byron, do you have anything earlier?


*for the first time, curious to see if he really has taken residency there. I'm delighted to say it appears so.

Paul - can't you deport him? report him to the authorities? I thought you Brits were done with carpetbagging Amis dirtying up your streets and language?

[Byron Drachman]

Just visited the UK blog* and spotted the following:

Holy Cow.

I've done it.

It only took a decade, but I now row well (13 SPI) at low drag (120 df.).

I give you this quote from a year and a day ago:

I have just learned to row well at low drag (123 df.).

Byron, do you have anything earlier?


*for the first time, curious to see if he really has taken residency there. I'm delighted to say it appears so.

Here are a few more technique-now-fixed-I-now-row-well postings

May 1, 2004: Technique is now set.

Nov 8, 2005: Yep. Technique is now fixed. Muscular adjustments are also complete, I think. Stroke is completely set ....

Fri Oct 20, 2006: Last year I was still struggling with technique. Now my technique is fixed.

Nov 28, 2006: My technique problems are now solved. I am now doing full sharpening and distance rowing.

Jan 16, 2007: I have now sorted out my technique, and I am doing both free rate distance rowing and full sharpening.

Feb 8, 2007: My work on technique is now done, though. Stroke is great.

Feb 11, 2007: My work on technique is over. Stroke is set.

February 3, 2008: My technique is certainly fixed. it's now a joy to use. Now, I just need to train it up.

April 21, 2008: I now row _very_ well.

November 7, 2008: My technique is now entirely fixed.

Dec 19, 2007: My stroke is entirely fixed. No more worries about technique.

May 27, 2008: I now row well (but it has taken me five years to get there!).

June 5, 2008: I now row well.

June 12, 2008: My stroke is now a dream to use, entirely relaxed. –snip--so my erging and OTW rowing have merged perfectly. My stroke is the same both OTW and off.

May 5, 2009: I am doing trials at the other distances this spring and summer. If I can't reach my goals in those trials, then I'll pay up for the bet I lost. My attempt to get better has involved improving my technique. That work is done. I now row well (13 SPI).

Oct 20, 2009: I now use the same stroke on the erg and I do in my 1x and I can sustain a pretty nice 2:00 @ 30 spm OTW.

June 4, 2010: My work on technique is now done.

June 28, 2010: There is no longer anything wrong at all with my rowing on the erg or OTW.

July 18, 2010: My work on technique is now complete

August 5, 2010: My problems have been with technique. At least on the erg, those problems are now solved.

August 18, 2010: Given these developments, there is certainly nothing else that needs to be done on technique and stroking power.

Dec 4, 2010: I no longer have any interest in changing my stroke. My technique is ideal.
I am now just preparing to race.

Dec 28, 2010: I have now completed my work on technique, and I am now preparing to race. I now row well (13 SPI)

Feb 28, 2011: I am working on my technique. Sure, when the improvements I have made in my technique are entirely consolidated, I will prepare to race the various distances –snip--

March 5, 2011: Clearly, my technical problems are now resolved. I now have a stroke to use. 13 SPI, 120 df. And I am now preparing to race.

March 22, 2011: I am just learning to row well.

March 28, 2011: I am not doing UT2 rowing. I am just fiddling with a new technique.

April 10, 2011: I have only just learned to row well, and that is what has made me discover 95 df. Until I rowed well, I couldn't row at 95 df. at all. Now, I don't prefer, and perhaps even can't do, anything else.

[Citroen]

Just visited the UK blog* and spotted the following:

Holy Cow.

I've done it.

It only took a decade, but I now row well (13 SPI) at low drag (120 df.).

I give you this quote from a year and a day ago:

I have just learned to row well at low drag (123 df.).

Byron, do you have anything earlier?


*for the first time, curious to see if he really has taken residency there. I'm delighted to say it appears so.

Did I detect an new 60' vPB of 17.7K in today's Rangy Bog?

[aharmer]

There's no way he's going to stay on the UK forum. Nobody comments on his lies over there, so the troll gets old and boring really fast.

Now that Roy is back to erging will ranger ever dare square off against him? How bad would it be for his fragile ego to have Roy destroy him on the erg after concentrating on the bike for the last few years? Will he ever compete or post an IND_V time trial again? I'm thinking no. Even though he'll never sniff his supposed goals, he could still put up good times for a 60 year old. Too bad he's too stubborn, and will still be tinkering and grooving and habituating 5 years from now.

[Steve G]

Nobody gives a shit any more, seen it and heard it all before
Over and out

Steve

[bellboy]

Forget Von ManBatt. After that little concoction how are Byron's bowels? Not forgetting the environmental affect in the Lansing locale. In the grand scheme of this thread this is of far more interest and concern!

[Citroen]

I've banned our favourite troll/spammer for a week from the UK forum because he's been posting random, unwanted comments on folks blogs. One of the folks affected mentioned it to me at Farnborough.

So he'll be back here real soon now.

[bellboy]

I've banned our favourite troll/spammer for a week from the UK forum because he's been posting random, unwanted comments on folks blogs. One of the folks affected mentioned it to me at Farnborough.

So he'll be back here real soon now.

I didnt know he was banned from posting on people's blogs as well. Where the posts all about him perchance?

[Citroen]

I didnt know he was banned from posting on people's blogs as well. Where the posts all about him perchance?

The post was a meaningless pile of shite (in his usual style).

Andrew--

Sure, it takes quite a while to get the hang of rowing, but you should seriously consider working on technique.

No one, of whatever age, gender, or ability, shouid row at 7 SPI (e.g., 2:02 @ 29 spm).

Take good strokes.

If you don't know how, learn.

Rowing well for a lightweight is 13 SPI; rowing well for a heavyweight is 16 SPI.

So you are halfway there.



BTW, you should report your weight in your signature line.

Rowing is not only organized by age groups.

For good reason, there are two weight classes in indoor rowing, heavyweight and lightweight.

Aerobic capacity is depends heavily on your lean body mass.

It is just a matter of fact.

Little guys just can't row as fast as big guys.

ranger

[whp4]

Love it, ranger telling someone they should post their weight. Next he'll want videos and actual pieces

[jliddil]

In keeping with the theme:

[ranger]

Given my current goals and purposes, my technique is now fine, as far as it goes, both OTW and OTErg.

No longer any reason to make it a special focus of concern.

Sure, with technique, we can all get better and better, up to some limit, and I am certainly a long way from the that limit; but that is a life-long project, nothing bearing on my current goals and purposes.

Now, rate and consistency are the only real issues.

For long distances, in training, I just need to groove into 24 spm, steady state, both OTW and OTErg.

22 spm is top-end UT2.

26 spm is top-end UT1.

24 spm is middlin' UT1 (75% HRR).

OTErg, if I row well, that 24 spm will now get me 1:44/13 SPI OTErg, 2:04 OTW.

Rowing as badly as I can, that 24 spm will get me 1:50/11 SPI OTErg, 2:10 OTW.

Spllitting the difference, which is what I usually settle into, that 24 spm will get me 1:47/12 SPI OTErg, 2:07 OTW.

That's pretty much sums up the task now.

Just a lot of rowing every day at 24 spm, steady state, until I can do it for hours and hours.

OTErg, at 120 df., given a drive time of .5 seconds, 24 spm is a 4-to-1 ratio.

.5 seconds for the drive.

2.0 seconds for the recovery.

2.5 seconds for the stroke cycle as a whole.

_Very_ leisurely business.

ranger

[ranger]

Yep.

24 spm is now it, as far as training goes.

_Very_ relaxed business.

Middlin' UT1 HR.

4-to-1 ratiio.

1:44/13 SPI

If I can get so that I can do a daily 20K @ 24 spm, first, OTErg (just before dawn) and then OTW (just after dawn), I'll train myself to do it for a FM.

I now get great length, timing, leverage, sequencing, balance, footwork, consistency, rhythm, etc.

I am rowing perfectly for a lightweight of any age.

1:44 for a FM predicts a 6:00 2K.

Give or take a bit, 1:44 for a FM (2:26:20) is the Open hwt FM WR.

It is almost four minutes faster than Matthias' Open lwt FM WR.

120 df.

I couldn't possibly be more smack on my targets with these UT1 rates and paces at 24 spm.

In the IP plan, 1:44 @ 24 spm is UT1 rowing for a 6:16 2K.

In the WP, 13 SPI is the stroking power specified for a Level 4 rowing if your 2K is 1:34/6:16.

Of course, a 4-to-1 ratio is _very_ large, so as I warm up thoroughly during the course of a session, I am tempted to push the rate and pace--and it is _very_ easy to do so, say, by moving up to base rate and pace, 1:40 @ 27 spm (13 SPI) and a 3.5-to-1 ratio.

But for now, at least, I am going to resist this move as long as possible, as long as it takes to get maximally effective and efficient, as long as it takes to build up maximal endurance and relaxation, rowing well at 24 spm.

As far as day-to-day training at a 75% HRR/FM heart rate goes, 1:44 is 10 seconds per 500m faster than I could do rowing badly at max drag ten years ago.

So, if I do indeed end up training myself to row perfectly at 24 spm for a FM, my work on technique rather than fitness over the last ten years will have yielded an improvement of a second per 500m per year for a decade, despite aging ten years, a _very_ nice result.

From 50 to 60, most veteran rowers slow down four seconds per 500m.

So, if I pull a FM @ 1:44, the full gain will be 14 seconds per 500m, ten seconds per 500m of pace plus four seconds per 500m of aging.

1:54, my FM pb, done when I was 51, was six seconds off of Slocum's 50s hwt FM WR of 1:48.

If I pull a FM @ 1:44 when I am 61, that will be ten seconds per 500m faster than Osterling's 60s hwt FM WR of 1:54.

So!

If I can indeed train myself to row perfectly at 24 spm for a FM, relative to my best heavyweight competition, the swing in my FM times will be sixteen seconds per 500m.

And while I will row these FMs as a heavyweight, it will be at 170 lbs.

Just by cutting a little weight, I can row a 2K as a lightweight.

And who knows?

If I do all of this rowing this summer at 24 spm, both OTErg and OTW, I might very well get to weight just naturally.

Doing hours and hours of daily work at 310 watts is quite a bit of physical labor.

My body might do some pretty special things in response to this challenge.

ranger