Ranger's training thread

[ranger]

You can't break 1:30

Mike--

I've done 1:30.8 for 500m at 30 spm (15.5 SPI), just as a little bit of rate restricted rowing.

In a 500m trial, free rate, I'll rate 46 spm.

Try 500r30.

See what you get.

I suspect you will have a hard time going sub-1:40 (11.7 SPI).

1:37 (13 SPI) would be an absolute limit.

ranger

[mikvan52]

There is nothing at all about rowing well OTErg that implies, necessarily, that you row poorly OTW.

In fact, the implication is often just the opposite.

ranger

I thought you were headed to the water r-boy...you're still here on the forum...
Shouldn't you be trying to spear Walter the trout with you sculling blades?

http://www.youtube.com/watch?v=j_h8C_rCbgU


IOW: My implication is that you need to get out on the water w/coaching and learn something before you open your troll muzzle...

Don't forget your SpeedCoach... Don't forget the 1:50.xx average pace...

[mikvan52]

You can't break 1:30

Mike--

I've done 1:30.8 for 500m

Yes. You've done that.

What do you do now? Today... or this 2012 erg season? IND_V (only) reporting your weight while doing it... Norman.

Walter the trout wants to know...
http://www.youtube.com/watch?v=j_h8C_rCbgU

You're the star, Rich.
.. just like Henry Fonda you don't get older as the years pass:
http://www.youtube.com/watch?v=XQl1EP5Veo8

[ranger]

What do you do now? Today... or this 2012 erg season?

We'll see, when the time comes.

It does no one any good to invert their race preparation.

A 2K is heavily dependent on (1) technical effectiveness and efficiency and (2) aerobic capacity.

So 2K race preparation is best done from the top down, from a FM to 500m, from low rates to high.

A FM @ 1:48 predicts 1:24 for 500m.

Do a FM.

I bet that would predict your 500m--exactly.

A FM is done at 500m + 24.

Like Rocket Roy, I suspect you'd do a FM at 1:56.

ranger

[Citroen]

Do a FM.

...

A FM is done at 500m + 24.

Like Rocket Roy, I suspect you'd do a FM at 1:56.

Have you done your FM?

Why do you always hark back to Paul's "Law", it's not true across the whole population, it's not a law it's a conjecture that works for a minority. The deviation from the norm is vast.

You know diddly squat about Roy's or Mike VB's training and preparation. So why keep on spouting BS about them?

[ranger]

Don't forget the 1:50.xx average pace...

What is the fastest 1K OTW by a 60-year-old?

Do you know?

Has a 60-year-old ever done sub-1:50 for 1K?

ranger

[ranger]

Have you done your FM?

Nope, not yet.

But preparation for it is coming along great.

It looks as though 24 spm is the rate I will hold for the FM, probably stroking 12 SPI, which comes out to be 1:46, right on Matthias' Open lwt FM WR.

ranger

[whp4]

Have you done your FM?

Nope, not yet.

But preparation for it is coming along great.

It looks as though 24 spm is the rate I will hold for the FM, probably stroking 12 SPI, which comes out to be 1:46, right on Matthias' Open lwt FM WR.

ranger

Now all you have to do is to work the distance up an additional 40K

[Citroen]

No, not ever.

Sadly, my preparation for it isn't coming along great.

It looks as though 24 spm is the rate I won't hold for the FM, probably not stroking 12 SPI, which comes out to be 1:46, right on Matthias' Open lwt FM WR. I've no intention of ever doing this or competing again.

FTFY, you're welcome.

[ranger]

Sadly, my preparation for it isn't coming along great.

On the contrary.

Progress with it has been slow, but steady.

For a 60s lwt, a FM, 1:46 @ 24 spm (12 SPI), is a pretty ambitious project, particularly in its technical demands.

It takes a while to prepare for it.

Then again, once this preparation is complete and the deed done, preparing for the other distance races will be a piece of cake, if any additional preparation is needed at all.

The skill being developed is maximal efficiency (ease, consistency, relaxation, endurance, etc.) pulling 12 SPI at low drag (120 df.).

At 24 spm, I need to keep my heart rate, steady state, at 155 bpm/75% HRR, at most, low UT1.

1:46 is well under the 60s lwt WR for 6K, an AT row.

ranger

[ranger]

Why do you always hark back to Paul's "Law"

It's not "Paul's Law"--"double the d, add 5"--which is wrong.

It's "Rich's Rule of Thumb"--"double the d, add 3."

At "double the d, add 5," 60min would be done at 2K + 20, and a FM at 2K + 26.

Wow.

Would I ever be fast in a 2K if _that_ were right.

A FM @ 1:48 would predict a 2K @ 1:22, 5:28.

ranger

[Rocket Roy]

This morning so far, 15K OTErg, just before dawn.

Sun is coming up.

Time to get out OTW.



ranger

So I estimate that the sun has been risen an hour at least, so in your land does the sunrise at 02.32?

[ranger]

I thought you were headed to the water

Yea, so did I.

But a stiff north wind, with rain, has whipped up here this morning, and it's keeping me off the lakes.

Oh well...

Tomorrow, tomorrow, and tomorrow...

Anyway.

It has cooled things off, a pleasant change.

ranger

[ranger]

According to _Rowing Faster_, 60s lwts should only be able to dead lift and squat 150 lbs.

That's a ridiculously low amount.

Even if you are a geezer, any rower who is _that_ weak is doing the wrong sport.

Try bingo.

You might be better at it.

ranger

[ranger]

This morning so far, 15K OTErg, just before dawn.

Sun is coming up.

Time to get out OTW.



ranger

So I estimate that the sun has been risen an hour at least, so in your land does the sunrise at 02.32?

The time on the post here was 6:32 a.m.

The pic was taken a bit before.

It starts getting light here around 5 a.m.

Official sunrise is 5:40 a.m.

I usually start erging around 4 a.m., just before it starts getting light.

ranger