Ranger's training thread

[snowleopard]

(A)
...

(20)

It was total crap the first time around. If you repeat total crap, it's still total crap.

[ranger]

Yea.

I am now rowing very easily at 13 SPI (e.g., 1:46 @ 22 spm) in my low rate rowing, as Mike C. says I should, if I want to pull 6:16 for 2K.

Better finishes are helping enormously.

Thanks again to Byron for noticing the work I still needed to do there.

If you use your back as a bracing countermotion at the finish, rather than as a lever, as I always used to do, you can be faster with your hands and feet.

You are also left in a much better position for a smooth, quick, and balanced recovery.

In a boat, if you use less layback and generate more speed at the finish with your hands and feet instead, your weight also stays more toward the stern, so you so do less fishing, bouncing the bow, bouncing the bow.

If you relax your shoulders and lats appropriately at the catch (and just after) when you fire off with your quads and then drive with your hams and gluts, you also use your back as a bracing countermotion rather than as a lever.

It has been hard for me to learn both of these things, because I used to row almost exclusively with my back, but I now have it right, and it is indeed more effective and efficient if you get it right.

Most good 60s lighweights pull around 7:00 for 2K.

For a 7:00 2K, the Wolverine Plan suggests a lot of rowing 2:01 @ 20 spm, etc., under 10 SPI.

Hard to understand the motivation for this.

Why would you want to train yourself to be (technically, mechanically, etc.) bad?

For lightweights, rowing well is 1:50 @ 20 spm (13 SPI), 11 seconds per 500m faster.

3 SPI

If you are going to spend a lot of time rowing, the least you can do is practice doing it right.

ranger

[ranger]

Beautifully underlit pink sky as the sun came up this morning.

Winds are calm.

This morning, it will be great rowing on any water of my choosing (the big lake, Europe Lake, etc.).

12K OTErg before dawn.

After breakfast, I'll be off in my Fluid for something similar OTW.





ranger

[ranger]

The major issue in rowing is not how hard you can work to achieve some pace but exactly the opposite, how easily you can work to achieve some pace.

That is, the major issue in rowing is how well you row, how many little technical discoveries you have made that, in sum, make you as effective and efficient as you can be (mechanically, technically, physiologically, psychologically, etc.) when rowing, given your physical and mental capacities.

ranger

[ranger]

(A)
...

(20)

It was total crap the first time around. If you repeat total crap, it's still total crap.

Sure.

I understand that you think it is total crap.

That's the best recommendation for the plan imaginable.



If you can't row a lick, why would want someone recommending that you learn?

Learning is a pain in the ass.

You could fail.

And then what?

You would be that child--left behind.

ranger

[mikvan52]

Periodic brief summary of this thread:
All in all?
..............1009 pages of evasive garbage that has failed to get Richard Cureton to a starting line fully trained.

[mikvan52]

pages ago Byron asked why ranger wasn't sculling in a regional regatta....

answer:
Von ManBatt must've seen the start list...

Here's who he would have to go up against (a guy his age)

(from row2k results)
Mixed Regatta: Grand Regatta/State Games of Michigan
June 25, 2011; Riverside Park, Grand Rapids, MI

Race 18a: Mens Seniors 1x Final @ 11:40 AM
1st place Rockford (Rick Anderson)

the same RIck Anderson who will row the Head of the Charles this year and won the age group last year.


There's a deepening yellow streak running from Door County to the Charles... not to mention the Agannis Arena....

[ranger]

Nice 12K at Europe Lake in my Fluid, after 12K OTErg.

Perfect conditions.

I was the only one on the lake.

Euphoric stuff.

I can now do a solid 2:00 @ 27 spm (7.4 SPI).

Happy about that, although it is still quite a bit short of my goal, 2:00 @ 25 spm (8 SPI).

I think I need to learn to catch more water.

My catch angle is probably too narrow.

Finishes and catches are much better than they used to be, though.

Even at 15 seconds over erg times, 2:00 @ 25 spm would be the equivalent of 1:45 @ 25 spm (12 SPI) OTErg.

That would be ideal.

ranger

[ranger]

There's a deepening yellow streak running from Door County to the Charles

It's "yellow" to train hard and learn something new?

Wow.

You rowing coaches really have odd attitudes.

It looks as though I might be able to do 2:00 @ 27 spm at the Head of the Charles this year.

That might not win, but it would be pretty good for a veteran.

I would be happy with that.

That's quite a bit better than you've ever done, and you are not even a veteran.

No veteran has ever done sub-2:00 pace at the Head of the Charles, Anderson included.

ranger

[KevJGK]

In my estimation, over the last eight years, it comes out to be about 80 watts better than any other training plan (e.g., 340 vs. 420 watts in a 2K...

When did you get anywhere near 420 watts for a 2k?

[aharmer]

I have a great idea. How about you actually show up at HOC, get in your boat, row the race to completion at 2:00 pace. At that point, and only at that point, can you claim to be capable of rowing 2:00 pace at HOC.

Or I suppose you could just continue to make declarations on a forum about how great you are.

[whp4]

Perfect conditions.

I was the only one on the lake.

Well, of course! You've been doing this for years now, so everyone has had a chance to see how hazardous it is to be on the water when "Rammin' Rich Cureton" is splashing about

[mikvan52]

There's a deepening yellow streak running from Door County to the Charles

It looks as though I might be able to do 2:00 @ 27 spm at the Head of the Charles this year.

It "looks as though" you won't even enter to me. So: How can you attempt a 2:00 pace if you aren't even there?
Plus: Any coach would agree the it is ridiculous to contend that anyone can win a division of the HOCR having never finished a race OTW

Dream on, it's mystifyingly entertaining.

[Tinpusher]

(11) Keep your elbows level as you pull the handle into your chest.

(11) Get a substantial lean with your back at the finish.

Two things of note:

1 - The 20 point training plan has two number 11s;
2 - You contradict yourself with your second number 11.

In a boat, if you use less layback and generate more speed at the finish with your hands and feet instead, your weight also stays more toward the stern, so you so do less fishing, bouncing the bow, bouncing the bow.

So which is it today? More or less layback?

[whp4]

There's a deepening yellow streak running from Door County to the Charles

It looks as though I might be able to do 2:00 @ 27 spm at the Head of the Charles this year.

It "looks as though" you won't even enter to me. So: How can you attempt a 2:00 pace if you aren't even there?
Plus: Any coach would agree the it is ridiculous to contend that anyone can win a division of the HOCR having never finished a race OTW

Dream on, it's mystifyingly entertaining.

Ooh, let me try my new ranger impression:

Racing is redundant. It is completely predicted by your training. Anyone can see that I'm one of the most consistent and frequent competitors. I'm much better than that now.