Ranger's training thread

[JimR]

As both Matthias and Rocket Roy, two of our lightweight 2K WR holders, have demonstrated, one of the hallmarks of good rowing is to be able to keep a pretty high rate (e.g., 26-27 spm) for considerable distances, perhaps even for a FM, without meddling with drag or breaking technique, except perhaps by lightening up a little (1 SPI or so) from a 2K stroking power.

If you can do this, rating 36 spm or more in a 2K is no problem.

As you shorten the distance, you just raise the rate, pace, and heart rate proportionally.

26 spm FM middlin' UT1
27 spm HM high UT1
28 spm 60min top-end UT1
29 spm 10K pushing into AT
30 spm 30 min AT
31 spm 6K AT, pushing into TR
32 spm 5K ouch

I am now doing this.

Feels great.

120 df.

1:44 @ 26 spm (12 SPI), 1:42 @ 27 spm (12 SPI, etc.

ranger

Does it matter that Matthias and Rocket Roy have actually shown this ... while all you do it talk about it? Remembering that all training starts from the top down your avoidance of the FM trial is comical ... and yet you act like you have already done it.

JimR

[ben990]

Rangers training is failtacular!

[ben990]

Ranger,

Thanks for trying.

[ben990]

Going on 6 plus years now?

[Fred]

Briefly reading that thread, the thing that really jumps out to me is how much better you used to be in your age group.

Hardly.
[reply condensed]
I'm just so awesome
I wasnt even trying and look how awesome I was!
I cant stop looking at that pic of EE
[/reply condensed]

well, the only one your fooling is yourself, so carry one mate, carry on.

[ranger]

Does it matter that Matthias and Rocket Roy have actually shown this ... while all you do it talk about it?

Just talk?

No.

My FM pb is 2:40/1:54 pace, but that was quite a few years ago, rowing badly, at max drag.

Now that I row well at low drag, my goal for a FM is 1:48 (although, if this morning is any indication, I think I might surprise myself and pull 1:46).

Matthias' Open lwt FM WR is 1:46.

The Open hwt FM WR is 1:43.

To do 1:43, I would have to rate 26 spm.

I:43 was the pace of The Viking's hammer 2K race in the 60s lwt division at WIRC 2011.

No one else pulled sub-7:00/1:45.

C.R.A.S.H.-B. Results 2011
Men's 60-64 Lwt

Pos Name Club/Country Age Time
1 Tor Arne Simonsen Skullerud Sport Senter 60 06:51.0
2 Greg Brock Spa Fitness Center 63 07:04.9
3 Jerry Lawson Unaffiliated 63 07:12.1
4 Peter Francis Rocky Mountain Rowing Club 62 07:12.8
5 Stephen Sirico Norwalk River Rowing Association 62 07:13.1
6 Rick Bayko Forum Flyers 63 07:15.0
7 Dennis Brenon Unaffiliated 61 07:46.0
8 Bob Capellini Unaffiliated 60 07:51.2


ranger

[ranger]

carry on mate, carry on.

Indeed.

What else is there to do?

ranger

[ranger]

The point is that when you say your fitness is "maximal" (meaning it can be no better) AND that your fitness is "declining" AND your technique is "set AND you have to stop erging to "refocus" on technique it implies that the work (erging) is so hard for you that you have to take breaks.

Sure.

The best way to train for rowing, bar none, is to take good strokes.

Nothing else matters very much.

It doesn't matter _how_ you do it.

Just do it.

The rower with the best stroke wins.

If you train by taking a lot of bad strokes, you just train yourself to be bad.

Doesn't matter _how_ you do it.

The result is the same:

You train yourself to be bad.

ranger

[Fred]

Does it matter that Matthias and Rocket Roy have actually shown this ... while all you do it talk about it?

Just talk?
No.
My FM pb is 2:40/1:54 pace, but that was quite a few years ago, rowing badly, at max drag.
Now that I row well at low drag, my goal for a FM is 1:48.
In fact, if this morning was any indication, I think I might surprise myself and pull 1:46.

So, provide a screen shot of this mornings session.

You wont (citing either "racing your training is ruinous", or "coming right up"), so that means this mornings session doesnt in any way indicate you are capable of even a 10k at 1:46.

Saying "I can do this", then refusing to show any evidence what so ever backing up that statement when challenged to do so, is the very definition of "just talk".

[ranger]

Saying "I can do this", then refusing to show any evidence what so ever backing up that statement when challenged to do so, is the very definition of "just talk".

Sure, if you are all talk.

But not if you have three WR rows, have won all of the major championships, and lay down the fastest 2Ks, year after year, without even preparing for them, with your major focus elsewhere.

That's doin' it.

What you challenge me to do, or not, doesn't matter a whit.

But, sure, what gets done in the end matters.

Who would think otherwise?

My first bit of race preparation will be a FM @ 1:48.

I am working up to that now.

A FM @ 1:48 predicts a 6:16 2K, and everything that goes with it--17.3K for 60min, 16:30 for 5K, 1:24 for 500m, 8 x 500m (3:30 rest) @ 1:31, etc.

So, once that is done, everything else follows, inevitably, as a matter of course.

ranger

[Fred]

You said:

if this morning was any indication, I think I might surprise myself and pull 1:46.

I said: post a screenshot of this morning to provide some evidence backing up your 1:46 claim.
You wont (citing either "racing your training is ruinous", or "coming right up"), so that means this mornings session doesnt in any way indicate you are capable of even a 10k at 1:46.

you went with the second response option I provided, responding with

I am working up to that now

Your claims of 1:46 FM are just talk rich, that's all. You have never once provided anything to backup your claims that you are even remotely close to it.

The fact that you can consistently rank in the top 5 for your age group doenst mean you can do a 2:30 FM (1:48 average pace).

The fact that you can do a 40 min 10k where portions of that time you are pulling 1:46 doesnt mean you can do a sub 2:30 FM (1:48 average pace).

The fact that you did a sub 6:30 2k 6 years ago, but now tap your toes 3 times on every pull doesnt mean that you can do a 2:30 FM (1:48 average pace).

You cant do a sub 36 10k (1:48 average pace). You cant do a sub 2:45 FM (1:58 pace). You can talk and speculate and hypothesize and wax poetic, but you cant do it.

[ranger]

Your claims of 1:46 FM are just talk rich, that's all.

Sure.

Everything is talk...until it's done.

Then it's more talk.

...until it's done.

And so it goes.

ranger

[ranger]

You have never once provided anything to backup your claims that you are even remotely close to it.

True.

You are in the dark.

Which doesn't have anything to do with anything.

Unless the discussion is about _your_ rowing, which it isn't.

It's plenty light out here, Fred.

ranger

[ranger]

You cant do a sub 36 10k (1:48 average pace).

I can now do 1:48 at UT2.

That means about 1:42 for 10K at AT.

By "double the d, add 3," a FM @ 1:48 predicts a 10K at 1:42/34:00.

ranger

[Fred]

You have never once provided anything to backup your claims that you are even remotely close to it.

True.

Your claims of 1:46 FM are just talk rich, that's all.

Sure.

I think we're making progress with you Rich!