Ranger's training thread

[Citroen]

My 6K pb, from many years ago, is 1:44 @ 32 spm (9.8 SPI), rowing poorly at max drag, on my toes, hauling anchor with my back. dragging my legs behind, short=sliding and then rushing the slide for the next catch, peak force at 90 kg.F.

BS.

You didn't know about SPI, you didn't fixate about peak force or foot position or any other of your imaginary "technique improvements" when you rowed that 6K using the identical anchor-hauling technique you used at BIRC 2010.

Keep the lies coming, we need to show our newbie SwedeRow exactly how much crap you write on here.

[Citroen]

When I am fully prepared to race, weight is irrelevant for me.

Which is, precisely, why you only compete at regional races where they don't rigourously enforce C2's rules for weigh-ins. You won't make it to Boston 2012 and if you do you won't be "rowing well" with a LWT stamp.

[mikvan52]

BlazingYellow ranger-speak

No one gets better just by preparing to race and racing.

..except everyone who actually prepares to race and races.
case in point: The World Cup Series culminating in the World Championships.

Be careful not to deny this Rich: Your main squeeze, EE, participates...

[Rocket Roy]

Rowing well at low drag, fully prepared, I will now pull sub-6:30 pretty easily.

I'll only have to rate 30 spm.

ranger

Hilarious!!!!!

For God's sake stop spouting nonsense and get real man!!

You may break 7 mins if you train properly, but there is no way on earth that you could ever pull sub 6.30 as a lwt over 2,000m.

Great to see Lancs posting over here, we need you in the TO ctc by the way.

Tom, I enjoyed your reply it made me smile largely!

[ranger]

You may break 7 mins if you train properly, but there is no way on earth that you could ever pull sub 6.30 as a lwt over 2,000m.

No reason for me to speculate or you to nay-say--at this late date.

My FM trials will set my targets, and these trials are coming up soon.

I was back rowing this morning, with good power and only little twinges in my ribs.

The injury is pretty much healed.

I'll do my FM trials at 24 spm.

For relaxed distance rowing, at 24 spm, I seem to prefer 12 SPI.

1:46.

If I can pull it off, that would be an exciting result for a FM trial!

That's under Matthias' Open lwt FM WR.

Stroke feels great.

I have finally caught on to the counter-leveraging _against_ the back at the catch (with the legs) and _against_ the back at the finish (with the arms), connected by the prying swing of the back in between.

I used to both start and finish my stroke _with_ my back, dragging my legs behind at the catch and dragging my arms behind at the finish.

This morning, 20K OTErg, just before dawn.

Back out OTW in my 1x for something similar after breakfast.

ranger

[ranger]

For people of this sort, like me, preparing to race OTErg is a no-brainer.

And yet after sharpening for 7 weeks (when you say only 6 is necessary) you couldn't get it done. What do you think it says about your coach that you're not even able to complete "no-brainers"?

No, as I have said, since 2003, I haven't completed even one 2K predictor.

All good sharpening workouts are 2K predictors.

20 x 500m at 2K

8 x 500m at 2K - 3

4 x 1K at 2K

4 x 2K at 2K + 4

Distance trials: 5K, 6K, 30min, 10K, 60min, HM, FM

30'r20

Sprint trials: 1K, 500m

ranger

[ranger]

The 60s lwt FM WR is 2:00 pace.

A FM, 1:46 @ 24 spm, would be 14 seconds per 500m, over 18 _minutes_, faster.

The 60s hwt FM WR is 1:54 pace.

A FM, 1:46 @ 24 spm, would be 8 seconds per 500m, over 10 _minutes_, faster.

ranger

[ranger]

Rocket Roy's FM pb, done five years ago, is 1:56.

The normal decline with age among veterans is two seconds per 500m every five years.

So, the prediction is that Roy would now do a FM @ 1:58.

A FM @ 1:58 predicts a 1:44/6:56 2K.

6:56 is the 60s lwt 2K American record.

1:58 is two seconds per 500m under the 60s lwt FM WR.

ranger

[ranger]

Interestingly, Kleshnev has discovered that the best rowers are those who can take the best advantage of their core, the swing of their back, in the middle of the stroke.

That's a no-brainer for me!

I used to row with my core, the swing of my back, almost exclusively, dragging my legs and arms behind.

I have now turned what I used to do inside out.

I now lead with my legs and finish with my arms, with my back in between--as I should.

On the other hand, I _certainly_ have no problem using my back/core, as the best rowers do.

That's what I do best!

I am _very_ strong and quick in the middle.

ranger

[ranger]

At 24 spm, 10 MPS is 2:05.



That's right about what I like to shoot for OTW.

At the same rate, OTW paces in a 1x are something like ERG scores + 20.



ranger

[Citroen]

You may break 7 mins if you train properly, but there is no way on earth that you could ever pull sub 6.30 as a lwt over 2,000m.

No reason for me to speculate or you to nay-say--at this late date.

My FM trials will set my targets, and these trials are coming up soon.

I was back rowing this morning, with good power and only little twinges in my ribs.

The injury is pretty much healed.

I'll do my FM trials at 24 spm.

For relaxed distance rowing, at 24 spm, I seem to prefer 12 SPI.

1:46.

If I can pull it off, that would be an exciting result for a FM trial!

BS.

Remind us again what your self-diagnosed injury was?
What date have you chosen for the FM? Will it turn up as IND_V on the C2 Ranking system?

How long can you row at 24spm and 1:46.7 pace (12.07SPI), considering that you struggled to do 2K in 7:02.3 last November? You can't row 5K at that pace, so you certainly can't row 42,195m at that pace.

[ranger]

2:05 @ 24 spm is 7.5 SPI.

Wow.

That's _really_ bad rowing OTErg.

Even for a lightweight, that's just a bit over _half_ a good stroke.

For a heavyweight, that's _under_ half a good stroke.

Time to learn how to row!



ranger

[ranger]

Remind us again what your self-diagnosed injury was?

Pain in the ribs on my right side, front and back.

The injury comes from my working out of a proper catch and leg drive.

If I use the full slide and lead with my legs, including a big push off the heels on the second beat of the drive, I need to keep my hips forward and my core and shoulders relaxed until I swing my back.

If I don't, I strain my ribs.

Actually, the injury has helped me zero in on this technical problem.

Now, if I feel strain in my ribs, especially on my injured right side, I know I am getting it wrong.

ranger

[ranger]

What date have you chosen for the FM? Will it turn up as IND_V on the C2 Ranking system?

Date?

I haven't picked any date.

24 spm is just everyday rowing.

I'll just keep rowing at 24 spm--day after day--until I get to a FM.

When it happens, it happens.

24 spm is a standard UT1 rate.

Sure, when I race a FM @ 24 spm, I'll do it IND_V and rank it in the C2 system.

Why wouldn't I?

It will be a 60s hwt WR--by a country mile.

10 minutes.

Almost 3000 meters.

_Two_ miles.

ranger

[ranger]

I suspect that this FM rowing I am doing, 1:46 @ 24 spm (12 SPI), is just Level 3 rowing in the Wolverine Plan.

ranger