Ranger's training thread

[ranger]

t will help me see exactly what I need to do to get to 7:02.3.

Or six veteran rows under 6:30, take your pick.

Hey, or even 6:16 at 60.

ranger

[ranger]

See you there

Sure.

See you there, if you are going this year.

How's the arthritic shoulder?

I have an arthritic thumb that I'll have to protect from the cold.

Hurts like hell when it freezes.

ranger

[ranger]

[removed]

[ranger]

You can't take the corners and go through the arches in practice. The river observes a right hand traffic pattern on all days except regatta Sat. & Sun....
Thought you'd like to know.

Oh well.

Still.

It will fun to row on the river for a week or so before the big event.

ranger

[JimmyL]

I wonder whether I can do 38 spm OTW for the 135 strokes that it takes to do a 1K.

I'll have to give it a go.

I think I can do it OTErg.

What is the best that a 60-year-old has ever done for 1K OTW?

OTW, Mike VB has done 1:50 for 1K, but that was at 58 years old, and even so, I sure that that is a _long_ way from the best at that age.

Mike only rated 34 spm and fell well short of 8 SPI.

ranger

if you can row effectively at that rate then fair play to you.
I think you'd actually go faster at a much lower rate, WRC rowers have problems keeping things fluid at that rate.

[ben990]

It will help me see exactly what I need to do to get to 7:02.3.

... take your pick.

Hey, or even 6:16 at 60.

ranger

I choose the 7:02.3, as your better results were from many years ago, back when you had a better coach.

Or as you meant to write, "Hey, or even 7:16 at 60."

[ranger]

[your better results were from many years ago, back when you had a better coach.

Nope.

My coach is the same, and much better now.

The sub-6:30 2K in 2006 at 12 SPI, without even preparing for it, was four years after the sub-6:30 2K in 2002 at 10 SPI, fully prepared.

The normal decline with age among veterans is 1.7 seconds per year over 2K.

So, I suspect that the 2006 2K was in the range of 15 seconds better.

A lwt 6:16 at 61 in 2012, fully prepared, rowing well (13 SPI) at low drag (120 df.), will be in the range of 30 seconds better.

ranger

[ranger]

Only two other veterans my size have ever pulled sub-6:30 at all--Paul Siebach and Graham Watt--and they both did it when they were exactly 50, and never after.

No veteran my size has ever pulled sub-6:25, much less sub-6:20, much less 6:16.

ranger

[bellboy]

Only two other veterans my size have ever pulled sub-6:30 at all--Paul Siebach and Graham Watt--and they both did it when they were exactly 50, and never after.

No veteran my size has ever pulled sub-6:25, much less sub-6:20, much less 6:16.

ranger

and neither will you dickhead

[mikvan52]

I can only conclude that ranger is drinking heavily when he goes on & on about the 6:16 2k stuff.
Does saying it make it believable to his army of one?

As the years roll by, this situation gets pathetically redundant.

[ranger]

As the years roll by, this situation gets pathetically redundant.

Yea.

A lot of people think that extensive training is "pathetically redundant."

Oh well.

To each his own.

Those who don't like training don't have to do it.

No one is making them.

If they have a better time watching NETFLIX, hey, that's _their_ business.

Personally, I like training.

I am surprised to hear that you don't.

ranger

[ranger]

Mike VB--

Did you answer this?

When you say that you are slower than younger rowers because you are old, do you mean (1) that you can't row well or (2) that you can't rate up?

That is, do you mean (1) that you no longer have the skill and skeletal-motor capacities or (2) that you no longer have the physiological (aerobic and anaerobic) capacities?

BTW, if you could do, say, 1:48 @ 21 spm (13 SPI) for 90min with a UT2 HR, steady state, you would demonstrate that you have both.

That is, you would show that you can (1) row well (2) easily.

13 SPI is rowing well and UT2 is mild effort.

UT2 is done at 2K + 15.

So a UT2 pace of 1:48 predicts a 1:33/6:12 2K.

A lwt 6:12 OTErg would make you one of the best lightweights in the world--of any age.

And the best in the USA?

RANKING RESULTS 2011

Indoor Rower | 2000m | Men's | Lightweight | All Ages | 2011 Season

1 Henrik Victor Stephansen 22 DEN 6:01.9 RACE I
2 Henrik Stephansen 22 DEN 6:02.6 RACE I
3 Steffen Bonde Jensen 21 DEN 6:04.8 RACE I
4 Steffen Bonde 21 DEN 6:07.0 RACE I
5 Mads Rasmussen 29 DEN 6:08.8 RACE I
6 Christian Hochbruck 21 GER 6:09.3 RACE I
7 Stany Delayre 23 FRA 6:10.1 RACE I
8 Tamas Varga 32 HUN 6:10.3 RACE I
9 Jochen Kühner 30 GER 6:11.1 RACE I
10 Maxime Goisset 25 FRA 6:11.9 RACE I
11 Jeremie Azou 21 FRA 6:12.0 RACE I
12 Greg Flood 21 Tulsa Ok USA 6:12.8 RACE I
13 Nick LaCava 24 Weston CT USA 6:13.1 RACE I
14 Marcello Miani 26 ITA 6:13.5 RACE I
14 Jacob Sogaard Larsen 22 DEN 6:13.5 RACE I
16 Christian Place Pedersen 28 DEN 6:13.8 RACE I
17 pedro fraga 28 PRT 6:14.1 RACE I
18 Morten Jorgensen 25 DEN 6:14.4 RACE I
19 Eskild Ebbesen 38 DEN 6:14.8 RACE I
20 Will Newell 22 Weston MA USA 6:15.0 RACE I

ranger

[ranger]

Mike VB--

Why do you have trouble rowing 1:48 @ 21 spm (13 SPI) for 90min with a UT2 HR.

Is it the high stroking power (13 SPI)?

Or is it the rate?

13 SPI is just rowing well.

And 21 spm is not a very high rate at all.

When I am rating 21 spm at 13 SPI, I am in close to a 5-to-1 ratio.

ranger

[whp4]

Mike VB--

Why do you have trouble rowing 1:48 @ 21 spm (13 SPI) for 90min with a UT2 HR.

Is it the high stroking power (13 SPI)?

Or is it the rate?

13 SPI is just rowing well.

And 21 spm is not a very high rate at all.

When I am rating 21 spm at 13 SPI, I am in close to a 5-to-1 ratio.

ranger

Why do you have trouble convincing anyone but yourself that you can do it?

[snowleopard]

The sub-6:30 2K in 2006 ... So, I suspect that the 2006 2K was in the range of 15 seconds better.

Reality check follows:

Your hwt 6:30 in 2006 is now five long years in the past. Nothing remotely like it since. Your improvement curve mirrors your force curve. You might want to talk to your coach about that

You can only row with what you have on the day. There is no such thing as "in the range of 15 seconds better". 6:30 to 6:15 requires a huge increase in wattage. But feel free to let your coach fuel your delusions.