Ranger's training thread

[JimmyL]

A 1:42 half mile?

Seems a bit OTT to me in all fairness.

like isn't that the same as a 6:40 2k?

[whp4]

How about you post a video that shows how good you actually are?

I'm not sure what videos have to do with how well I row.

You could post a video showing you actually rowing beyond a few hundred meters at the paces you claim to do. Start shooting the video handheld, showing the monitor, keep it running while putting it on support, do the rowing, walk camera back to monitor and show the result. Shall we say 2K in 6:45 or less? You're much better now, stroke is fixed, fitness is maximal, and your potential is half a minute faster, so this shouldn't be too difficult. You could do it as a cool-down piece

[whp4]

How about you post a video that shows how good you actually are?

I'm not sure what videos have to do with how well I row.

Nothing - they only show how badly you used to row, apparently. And yet you've posted 25 of them.

Not so surprising—he rows very badly, has practiced rowing badly for years, and you can't undo those atrocious habits quickly when you can't see what you are doing wrong and refuse to listen!

[ranger]

27 spm is the perfect rate for distance rowing, at least for me.

Base Pace

It splits the difference between 24 spm and 30 spm, and so in distance rowing, is great training for anything from a FM to 5K.

24 spm FM
25 spm HM
26 spm 60min
27 spm 10K
28 spm 30 min
29 spm 6K
30 spm 5K

If you do most/all of your distance training at 27 spm, 24 spm feels like you're doggin' it and 30 spm feels like you're pushin' it--exactly the experience of a FM and a 5K.

Perfect.

ranger

[mikvan52]

Jeez! I wonder why TSO bothers with these endless tables of hypothetical paces/rates etc...
This thread is nothing but 'smoke' and bickering about that smoke.

ranger performances have vaporized into nothingness.

There are no IND_Vs OTErg and no OTW events even planned.... Nuff said!

Very poetically, ranger sits in a house he inherited on a bluff in the remote wilds of Michigan... He will not venture to a race venue this summer.

I think I'll tune in again in the fall... TSO's favorite season

[ranger]

they only show how badly you used to row

True.

1:42 @ 27 spm at top-end UT1 is only 12.3 SPI, not 13 SPI.

For a lightweight, that's only ho-hum national team stuff; it is not the best ever.

I continue to work on it.

Maybe it will come around one of these days.

1:42 for top=end UT1 predicts a 6:08 2K.

True.

That's shit.

It's a full second off of the Open 2K lwt American record.

And that American record has no standing internationally.

ranger

[Byron Drachman]

July 16, 2008: My future is indeed with OTW rowing. It's a blast. I'll especially enjoy traveling around to different OTW racing venues, as I enjoyed traveling around to the different racing venues as a marathon runner and road racer.

Then I will see you at one of the regattas. You must have sent in some entries by now. Although we are in different age groups, we might be in the same heat if they lump all masters 1x together.

For you viewing pleasure here is a lightweight woman rower in the MSU Crew Club bending an oar. Since you weigh so much more and haven't lost any of your strength, you must be bending your oars way more than that with your high spi (whatever that means) rowing.

Laurissa bending oar.jpg (28.44 KiB) Viewed 6114 times

[ranger]

A 1:42 HM?

Seems a bit OTT to me in all fairness.

like isn't that the same as a 6:40 2k?

No, not 6:40.

6:48

So, the HM would be a nice Zatopek interval workout:

10 x 2K @ 1:42/6:48 (no rest).

Nice one!

At the moment, no (other?) 60s lwt can row 1:42/6:48 for 2K.

In fact, in the history of the sport, I think that the current 60s lwt WR-holder, Brian Bailey, is the only one who has ever done it.

A HM is done at 2K + 11.

A HM @ 1:42 is 4 x 5K at 17:00 (no rest).

Another good one!

ranger

[ranger]

you must be bending your oars way more than that with your high spi (whatever that means)

High SPI?

SPI varies regularly with distance per stroke, but controlling for a consistent level of effort.

So, at any given rate, it is a measure of how far you move the boat with each stroke, given your technique.

That is, it is a measure of how good you are at rowing.

ranger

[Byron Drachman]

SPI varies regularly with distance per stroke, but controlling for a consistent level of effort. So, at any given rate, it is a measure of how far you move the boat with each stroke, given your technique. That is, it is a measure of how good you are at rowing.

What a splendid example of Ranger-physics.

[ranger]

Gorgeous Monet sunrise this morning here in Door County, WI.

The big lake is glass, mirroring the sky.



12K OTErg before sunrise.

Back out OTW for something similar after breakfast.

Many thanks to Byron for pointing out my weak finishes, which I have now corrected.

I needed to stiffen up my back at the finish, keeping pressure forward through the balls of my feet and toes at the footplace.

To do this, you need to be _very_ quick and complete with your arms, which I now have mastered.

Good finishes do indeed add to your stroking power--quite a bit, for me, 1 SPI.

So now, instead of pulling 12 SPI in my distance rowing, I am pulling 13 SPI.

13 SPI is rowing perfectly for a lightweight of any age.

Interestingly, now that I am pulling 13 SPI, I can hit FM target of 1:48 at 21 spm (13 SPI) just the stroke rate that Xeno liked to hold for most of his training OTW when he was an Olympian.

At 21 spm, I am in a _huge_ 5-to-1 ratio.

ranger

[ranger]

Byron--

What's your OTW SPI?

For instance, just stroking naturally, what do you rate when you are going 2:00 pace OTW?

ranger

[Citroen]

What's your OTW SPI?

That's almost as useful as asking you for your MDQ†.

You can't measure SPI in a boat, how many times do you have to be told?










† meaningless drivel quotient.

[hjs]

What's your OTW SPI?

That's almost as useful as asking you for your MDQ†.

You can't measure SPI in a boat, how many times do you have to be told?

Ranger what spi does pull when you row a supertanker with 1mile per hour ?


I really think counting to 10 is beyond you










† meaningless drivel quotient.

[ranger]

Nice 10K OTW in perfect conditions, after 12K OTErg.

I'll be up here in Door County for the next three months.

Over that time, I'll will try to double these distances.

I think that 20K OTErg, just before dawn, followed by 20K OTW, just after dawn, would be the perfect daily training regimen for me.

ranger