Ranger's training thread

[Citroen]

No reason to speculate at this late date.

I'll be doing a FM trial pretty soon.

Very definitive here ... pretty soon ...

Boy, will you set us straight.... pretty soon... Just like '06-'10

Syntax suggests mind-altering subject... The sauce comes earlier and earlier, doesn't it, Juice Lady?

Mike, remember that the end of the Universe, the Big Crunch is scheduled to happen first.

[hjs]

Byron,

Your archieve is becoming more and more precious, the nutty pro can spoud as much nonsense as he wants to, your summeries uncover the reality time after time.

[ranger]

the Charles is NOT raced at AT.

Say what?

ranger

[ranger]

Who said anything about Ripper in a 1x?

Exactly.

ranger

[ranger]

I will return all the medals I have won rowing on the water immediately (masters natioals included) since I apparently have never rowed on the water

In a 1x?

Really?

O.K.

So, what did you pull for 1K, and what did you win?

ranger

Dennis, your technique is _waaay_ too awkward to get you anywhere very quickly in a 1x.

Andy was similar.

Paul Hendershott's technique would also get him nowhere in a 1x.

I suspect that Rocket Roy might run into similar difficulties.

If NavHaz lost 70 lbs, he might have something going on in a 1x. But as is, he sinks the boat.

Etc.

ranger

[NavigationHazard]

If NavHaz lost 70 lbs, he might have something going on in a 1x. But as is, he sinks the boat.

Etc.

ranger

I've never sunk a boat during a race. You on the other hand have never completed a race. Have you forgotten:



Proof that you race how you train.

[ranger]

15K OTErg, just before dawn.

Gorgeous "base pace" now for everyday rowing, 1:40 @ 27 spm (13 SPI), right on my target.

120 df.

We'll see, I guess, but I think that "base pace" is top end UT1.

If so, in the end, I'll do it for a HM.

I'll lower the rate to 22-26 spm for a FM, although I am not sure yet at what rate exactly it will come out to within this pretty wide range.

The biggest technical advance lately is that, now that catches and finishes are in order, I have been able to shift my attention back to my big gun, the swing of my back, in full force, on the third beat of the drive, after I have fired off with my quads and hams/glutes, and before I finish with my arms/lats.

I used to row with my back/core, almost exclusively, catching and finishing with my back/core, too. Now, I have the other parts of the drive in order: catch-push-[swing]-finish.

This bigger stroke, which lowers the drag, goes to full slide, and adds a maximal use of my legs and arms, in good timing and sequencing with my back, and with good footwork at the footplate, has increased my stroking power 3 SPI for a 2K, 4 SPI or even 5 SPI in things like a FM, with very little additional effort needed.

1:40 @ 27 spm (13 SPI) now feels as natural as can be, just for everyday rowing.

Back in 2002-2003, I felt relaxed at something more like 1:53 @ 27 spm (9 SPI).

The difference is 13 seconds per 500m at the same rate.

13 seconds per 500m is right about the difference between the best young elite Open lightweights and 60s lightweights.

52 seconds over 2K, 5:58 vs. 6:50.

ranger

[mrfit]

Is that a diaper on his head?

[NavigationHazard]

Depends....

[Steve G]

I will return all the medals I have won rowing on the water immediately (masters natioals included) since I apparently have never rowed on the water

In a 1x?

Really?

O.K.

So, what did you pull for 1K, and what did you win?

ranger

Dennis, your technique is _waaay_ too awkward to get you anywhere very quickly in a 1x.

Andy was similar.

Paul Hendershott's technique would also get him nowhere in a 1x.

I suspect that Rocket Roy might run into similar difficulties.

If NavHaz lost 70 lbs, he might have something going on in a 1x. But as is, he sinks the boat.

Etc.

ranger

Have you ever seen these people OTW, if not how do you know ?
Doesn't matter one iota what they look like on the erg, don't see many head bobbers OTW like you!
Any time-scale on this FM?

[ranger]

Rowing is highly technical.

In this sport, technique matters.

Rowing well is a significant, difficult skill.

Almost no one can do it.

That the basic training plans for rowing don't even mention this is an _astonishing_ omission.

ranger

[ranger]

If NavHaz lost 70 lbs, he might have something going on in a 1x. But as is, he sinks the boat.

Etc.

ranger

I've never sunk a boat during a race. You on the other hand have never completed a race. Have you forgotten:



Proof that you race how you train.

Yea, but I swim much better now.



Practice makes perfect.




ranger

[ranger]

Have you ever seen these people OTW

No need to see them.

We know what they can do OTErg.

They are the best.

So just ask how fast they can move a boat.

What can they do for 1K, 2K, 5K, etc., OTW?

What is the differential between their times OTErg and their times OTW?

NavHaz can pull a 2K OTErg at 1:36.

But I suspect he can't do a 2K OTW at 2:10.

The difference is 34 seconds per 500m.

The OTW times of the best rowers are about 15 seconds per 500m over erg times.

When he was 50, Andy Ripley could do a 2K OTErg at 1:32.

But I bet he couldn't do a 2K OTW at 2:00 pace.

ranger

[ranger]

don't see many head bobbers OTW like you!

I no longer bob my head, OTW or OTErg.

ranger

[ranger]

Steve Warner's Open lwt 2K American record (6:07) is right around 13 SPI @ 35 spm.

60min, 1:42 @ 26 spm (12.7 SPI), would predict Warner's record for 2K, as would a FM, 1:46 @ 23 spm (12.6 SPI).

1:46 is the Open lwt FM WR.

ranger