Ranger's training thread

[ranger]

I'm also on-track to beat the lwt open WR at some point this year

If you train from the top down, to do 1:29 for 2K, you''ll need 1:43 for a FM, just to get the ball rolling.

You'd probably have to rate 27 spm to do that.

I think that 25 spm is the limit for me in a FM.

Then again, you are a lot younger than I am.

Good luck!

ranger

P.S. I pulled lots of 25 spm this morning. Felt great. 25 spm is probably my best groove for a FM. 4-to-1 ratio?

[mikvan52]

(2) Keep your hips/back forward at a good angle when you fire off with your legs. Hold that angle until your legs are done. At this point, the handle should be over your feet.

Anyone want to comment on this snippet of advice?

Paul:
It's not worth the effort.




Rich:
Enough with the boring lists,,,, Please!!

As for training with a point to it:
Are you planning on strapping the Windbagger on top of your old jalopy and moseying down the road to the Charles River in October w/o ever having completed a single 5k race in your entire life? Is that good preparation for the Head of the Charles?

If not, when is your debut?

Elskid wants to know: What is his wee little protégé's plan ?

All kidding aside: I suggest you attempt to gain entry in the "Club Single" event (rather than the 60+) It's a far more forgiving arrangement for a novice.

[snowleopard]

(2) Keep your hips/back forward at a good angle when you fire off with your legs. Hold that angle until your legs are done. At this point, the handle should be over your feet.

Anyone want to comment on this snippet of advice?

(15) Keep your knees flat on the rail until the handle sweeps past them.

I tried this too. It's a bit like a reverse in water skiing. You have to be very nimble to get back on the seat in time for the catch though

[redzone]

See how many of the Ranger top 20 tips you can count here.

http://www.youtube.com/user/rcureton#p/u/10/ntbp6b6tynE

I'm sure he's much better now though.

[ranger]

See how many of the Ranger top 20 tips you can count here.

http://www.youtube.com/user/rcureton#p/u/10/ntbp6b6tynE

I'm sure he's much better now though.

Yes, _lots_ better.

That was a year ago.

I was rowing at max drag.

I now row at 120 df., and therefore row with a much shorter drive time and much larger ratio. I have also learned to use the full slide, to keep a more upright posture, to keep my hips forward when drive with my legs, to relax my shoulders and core at the catch, and my shoulders when I swing my back, to be quicker with my hands/arms and back on the recovery into prep position, to control the slide more carefully in mu descent down the slide, among other things.

Doesn't make much different in stroking power, but the improvement in efficiency is significant, especially at higher rates.

The quicker drives and recoveries and therefore higher ratios make rowing at 30 spm feel like 20 spm at high drag.

I'll post a video today of my erging now, hey, and perhaps my OTW rowing, too, so that you can check it out.

I am now _much_ better OTW than I was last year.

5 seconds per 500m at the same rate?

ranger

[ranger]

Nice 12K OTW, after 12K OTErg.

Beautiful morning OTW--warm, calm, clear.

I was the only one there.

Yea.

My goal for OTW, certainly, should be to upgrade my technique until I can do 2:00 @ 25 spm (8 SPI).

Then train myself to do a continuous 20K at that 25 spm.

This would be comparable to 1:45 @ 25 spm for 20K OTErg.

ranger

[ranger]

Interestingly, I tried some legs only rowing OTErg this morning, and sure enough, legs only, I can get a full 125 kg.F of peak force but only 2:02 @ 22 spm, given no back and arms.

I get 1:48 @ 22 spm if I add in my back and arms.

That means that my stroke is now 68% legs, 32% back/core and arms.

At 22 spm, I get about 190 watts with my legs, then an additional 80 watts if I add in my back and arms.

This is now a pretty standard profile.

Given big muscles, small muscles, etc., balanced leverage.

ranger

[bellboy]

See how many of the Ranger top 20 tips you can count here.

http://www.youtube.com/user/rcureton#p/u/10/ntbp6b6tynE

I'm sure he's much better now though.

Yes, _lots_ better.

That was a year ago.

I was rowing at max drag.

I now row at 120 df., and therefore row with a much shorter drive time and much larger ratio. I have also learned to use the full slide, to keep a more upright posture, to keep my hips forward when drive with my legs, to relax my shoulders and core at the catch, and my shoulders when I swing my back, to be quicker with my hands/arms and back on the recovery back into prep position, to control the slide more carefully in mu descent down the slide, among other things.

Doesn't make much different in stroking power, but the improvement in efficiency is significant, especially at higher rates.

The quicker drives and recoveries and therefore higher ratios make rowing at 30 spm feel like 20 spm at high drag.

I post a video today of my erging now, hey, and perhaps my OTW rowing, too, so that you can check it out.

I am now _much_ better OTW than I was last year.

5 seconds per 500m at the same rate?

ranger

ranger

So you are back up to 120df again. Whatever happened to the pot of gold at the end of the rainbow that was 95df. It was all you could talk about two months ago. I get the feeling you actually have the memory capacity of a goldfish and every time you look at your erg you see something you can't remember seeing before. You keep trying to reinvent the erging wheel but the fact remains you cant do what you want to do anymore. Your training has been bone headed and ruinous for you to have any hope of reaching within 25 seconds of your ridiculous goal. How bad has your training been? Well for five years you told everyone Roy's record was soft yet you could not come within three seconds of it and your last attempt was nearly half a minute away. How could the "little lightweight" fail so spectaculally? Could it be that his coach is an imbecile with a penchant for secret drinkies in the middle of the night?

[ranger]

So you are back up to 120df again. Whatever happened to the pot of gold at the end of the rainbow that was 95df. It was all you could talk about two months ago.

120 df. is just fine.

For the last three years, I trained and raced at max drag (200+ df.).

So 120 df. is a _massive_ improvement.

95 df. was useful for certain purposes, but I think that 120 df. is best for me.

ranger

[ranger]

How bad has your training been?

Well, we'll soon see.

If I pull a FM @ 1:48, as I think I will, that will predict a 6:16 2K, a dozen seconds better than I was ten years ago.

If Rocket Roy ever gets it back together, he'll have a hard time pulling 6:50 for 2K.

He'll be a dozen seconds _worse_ than he was five years ago.

ranger

[hjs]

How bad has your training been?

Well, we'll soon see.

If I pull a FM @ 1:48, as I think I will, that will predict a 6:16 2K, a dozen seconds better than I was ten years ago.

If Rocket Roy ever gets it back together, he'll have a hard time pulling 6:50 for 2K.

He's be a dozen seconds _worse_ than he was five years ago.

ranger

6.50 will plenty good enough to beat you though

[Byron Drachman]

June 27, 2010: given that I was just out in my Fluid, doing 1:56 @ 31 spm. No one my age is rowing any better, including Dietz and Spousta, who, between them, have won the Head of the Charles a couple of dozen times.

June 8, 2011: I'll post a video today of my erging now, hey, and perhaps my OTW rowing, too, so that you can check it out. I am now _much_ better OTW than I was last year. 5 seconds per 500m at the same rate?

That's wonderful. So you now do 1:51@31 spm in your Fluid. Right.

Have you posted those videos yet? I can hardly wait to see the new technique.

[ranger]

6.50 will plenty good

Really?

So you agree.

Nice to find some common ground.

If Mike VB ever gets it back together, he'll also have a hard time pulling 6:50.

The Viking had a good row at WIRC 2011 at 6:52.

When I get around to it, I think I might pull 1:43 for 60min.

60min is done at 2K + 10.

Top-end UT1.

ranger

[ranger]

So you now do 1:51@31 spm in your Fluid.

No.

But that would be a nice goal.

8 SPI

ranger

[ben990]

I'll post a video today of my erging now, hey, and perhaps my OTW rowing, too, so that you can check it out.

ranger

No, you won't because you are a liar.