Ranger's training thread

[bellboy]

you can't get past 4k at your 'UT2' pace of 1:46

No reason to speculate.

I think I might do my upcoming FM trial at 1:46, but we'll just have to wait and see.

If so, I'll be rowing right at WR Open lwt FM pace.

Training is coming along _very_ well.

ranger

NO_IT_ISN'T.

[ranger]

Nice 15K OTW over at Europe Lake, after 15K OTErg.

Perfect conditions.

70 degrees F., calm, clear.

Near the end of my row, from time to time, I was getting in a nice 2-to-1 ratio, 1:54 @ 30 spm (8 SPI).

I need to keep coming back to this.

30 spm would be ideal for my row at the Head of the Charles in October.

ranger

[ranger]

Mike VB--

Given that you pull 8 SPI OTW, if you can rate 30 spm at the Head of the Charles, you'll win.

So.

Can you?

8 SPI @ 30 spm is 1:54 pace.

ranger

[bellboy]

Mike VB--

Given that you pull 8 SPI OTW, if you can rate 30 spm at the Head of the Charles, you'll win.

So.

Can you?

8 SPI @ 30 spm is 1:54 pace.

ranger

Well he'll have a better chance than you dickhead because he will actually turn up and race

[JimmyL]

Mike VB--

Given that you pull 8 SPI OTW, if you can rate 30 spm at the Head of the Charles, you'll win.

So.

Can you?

8 SPI @ 30 spm is 1:54 pace.

ranger

you're doing that for a couple of strokes though, you're going to have to do that for 5k.
if you did that for a 2k that'd put you in contention at novice level, and you'd probably be able to keep up at intermediate level.

anybody can pull low splits for short periods of time. But to have the consistency, fitness and technique to do it over and over again is completely different.

[Rocket Roy]

OTErg, if you are a 60s lwt, pulling 1:43 @ 36 spm (9 SPI) is wretched stuff.

Rowing well for a lightweight is 1:43 @ 25 spm (13 SPI).



ranger

Ranger I did my WR, which incidently you claim was a soft 6.38.1, as a row of 10.6 SPI.

Now why, as you can pull 13 SPI for any amount of time did you never claim the Soft WR?

[ranger]

Ranger I did my WR, which incidently you claim was a soft 6.38.1, as a row of 10.6 SPI.

Now why, as you can pull 13 SPI for any amount of time did you never claim the Soft WR?

Paul Siebach will break your WR, probably by 5-10 seconds, not me.

So you should be talking to him, not me.

I haven't been preparing to race since 2003, when I didn't pull 6:38; I pulled 6:28.

And sure, at right around 10.6 SPI, rowing badly at max drag.

Since 2003, I have been getting better at rowing.

Relative to expectations, since 2003, I have been getting better by about a second per 500m a year.

I now row well (13 SPI) at low drag (120 df.).

My target now is 6:16 at 60.

The expectation, given my 6:27.5 at 51 and the normal decline with age, would be 6:44 at 60.

Training is coming along _very_ nicely.

ranger

[ranger]

Ranger I did my WR, which incidently you claim was a soft 6.38.1, as a row of 10.6 SPI.

Now why, as you can pull 13 SPI for any amount of time did you never claim the Soft WR?

I never tried.

I had better things to do.

Why were you so slow in 2009 and 2010?

What's the problem?

Why are you getting worse--and worse?

In 2009 and 2010, I was better than you even though I am older than you and didn't even prepare to race.

ranger

[ranger]

[quote="Jimmy L""]you're doing that for a couple of strokes though, you're going to have to do that for 5k.[/quote]

Today?

Sure.

But doing it for 5K wasn't the point today.

I think I'll rate 30 spm at the Head of the Charles.

I don't have any problem with consistency or technique.

I just need to get in a lot of 5K race preparation--threshold and AT work, both OTErg and OTW.

That's what I'll being doing from now until November.

ranger

[ranger]

BTW, Mike, it is easy to test whether you have the fitness to hold your technique together and rate 30 spm at the Head of the Charles.

At 15 seconds per 500m over erg times, 1:54 OTW is the equivalent of 1:39 OTErg.

So, just train yourself to do 5Ks, 1:39 @ 30 spm (12 SPI), OTErg.

That's 16:30.

When you get to 1:39 @ 30 spm (12 SPI) for 5K OTErg, 16:30, you'll have the fitness to rate 30 spm and hold your technique together at the Head of the Charles.

ranger

[ranger]

anybody can pull low splits for short periods of time.

No, they can't.

And those that can (1) can't pull sub-6:30 OTErg and (2) are not rowing 30K a day.

Anyone who can pull along in a 1x, 1:54 @ 30 spm (8 SPI), keeping their technique in good order, has pulled sub-6:30 OTErg, and is rowing 30K a day is in a pretty nice position.

In fact, trained up for it, I suspect they can do that 1:54 @ 30 spm OTW for 5K.

ranger

[ranger]

anybody can pull low splits for short periods of time. But to have the consistency, fitness and technique to do it over and over again is completely different.

Yea.

To pull 1:54 for 5K OTW, OTErg, you'd have to be able to do 2K @ 1:34 rather than 1:47 and 5K @ 1:39 rather than 1:52.

You are missing the needed fitness by 13 seconds per 500m.

ranger

[bellboy]

Ranger I did my WR, which incidently you claim was a soft 6.38.1, as a row of 10.6 SPI.

Now why, as you can pull 13 SPI for any amount of time did you never claim the Soft WR?

I never tried.

I had better things to do.

Why were you so slow in 2009 and 2010?

What's the problem?

Why are you getting worse--and worse?

In 2009 and 2010, I was better than you even though I am older than you and didn't even prepare to race.

ranger

As you well know Roy has been on his bike for the last two years. You cannot bear the fact that the "soft" world record was beyond you. Three seconds as it goes next to your best time and lets not forget he did a 6.34 as well. It eats you up that you couldn't beat it. Your last attempt was the oft discussed 7.03 at BIRC where you spat the dummy and wouldn't collect your medal. You were some 25 seconds behind the WR and before you come back with your usual postulating wank about the race just being a "paddle" the data shows otherwise. Your decline is obvious to everyone but you and your rancid ego.

[mikvan52]

I see 6 ranger posts between 1:48 and 2:30 pm this afternoon.
Will some one please read them for me and report whether he's said anything new?

I can't bear to read any more of the dreary "I'm a gonna dos"

I guess the heavy drinking started early this afternoon....

[ranger]

Roy--

What if the 60s lwt WR becomes 6:16?

It'll be pretty funny, given that your 55s lwt WR is 6:38.

Strange.

Unprecedented.

At the moment, there is a pretty regular decline in the male WRs of in and around a second per year over 2K after 20.

20s lwt 5:58
30s lwt 6:06
40s lwt 6:17
50s lwt 6:25
60s lwt 6:42

What in the world would make someone 60 be better than anyone has ever been when they were 40?

Strange.

Unprecedented.

ranger