Ranger's training thread

[ranger]

Roy Brook's scores for a recent 5 x 1K @ 24

So, at that HR and rest period, Roy will want to bring that 5 x 1K @ 1:47 down to 1:40 over the next six months in order to be ready for a 6:40 2K.

That's possible, although he still has a long way to go.

Good luck to him.

ranger

[ranger]

sculling really isn't that complicated

That's an odd reason for you to spend a lifetime studying it and teaching it to others.

But if you say so, o.k.

Poetry isn't complicated, either, even though, after centuries of reflection on it, by some of the best minds born, no one has figured it out.

ranger

[Rocket Roy]

Roy Brook's scores for a recent 5 x 1K @ 24

So, at that HR and rest period, Roy will want to bring that 5 x 1K @ 1:47 down to 1:40 over the next six months in order to be ready for a 6:40 2K.

That's possible, although he still has a long way to go.

Good luck to him.

ranger

Well I think that at 24 spm that wont be possible for me, however at race rate ie 34 I think it will happen pretty soon, say 4 months?
In 2008 before I retired from erging I managed a 4 x 1k at 1.41.3 with 5 min rests and at 33 spm.

Today's effort.
5x1k with 3mr....24 spm...strapped in.

K......time....split....max h/r

1...3.34.3...1.47.1...157
2...3.33.9...1.46.9...159
3...3.33.8...1.46.9...164
4...3.35.3...1.47.7...165
5...3.35.0...1.47.5...166

17.52.3...1.47.2...24.0 spm...110 drag...282 av watts...137.3 cm av drive length

[mrfit]

Great to have those benchmarks you set in training previously Roy

[Bob S.]

Can you imagine rangerboy in a quad or heaven forbid a double? Shudder!!!!

In a pair oar, it would make a great video - but extremely short.

Bob S.

[snowleopard]

Roy Brook's scores for a recent 5 x 1K @ 24

So, at that HR and rest period, Roy will want to bring that 5 x 1K @ 1:47 down to 1:40 over the next six months in order to be ready for a 6:40 2K.

Sure, free rate. Can't see that being a problem.

[Byron Drachman]

Pretty good tail for that quad and great competition. There were at least three very fast boats in that event.

Can you imagine rangerboy in a quad or heaven forbid a double? Shudder!!!!

The gentleman I paired up with for the E ltwt 2x is about ten years older than me. Never rowed together before. Of course, if we'd done a FM HM 10k 5k blah blah...

Hi Leadville,

Your double looked great for the few seconds I could see of it. They had some trouble with the webcast but it was nice that they made the effort. The commentator had a dry sense of humor. He said that four countries were represented: the U.S., Canada, France, and Texas.

Of course these were the same Nationals that our hero was going to attend for the past two years. I'm looking forward to his virtual head races coming up soon.

Our club has had coaching available every summer, and your comments on coaching ring so true. The people who get coaching seem to progress, some more quickly than others, but we all make progress. The people who don't get coaching seem to be stuck at the same level.

In a pair, it would make a great video - but extremely short.

What a concept: our hero in a pair. The mind boggles.

[mikvan52]

Been away...
Had a revelation...
"Be supportive!"

Roy: Great workout, as detailed above.
ranger: glad you are "rowing well", hope to see you erg someday... maybe with Roy at WIRC (?)

[leadville]

sculling really isn't that complicated

That's an odd reason for you to spend a lifetime studying it and teaching it to others.

But if you say so, o.k.

Poetry isn't complicated, either, even though, after centuries of reflection on it, by some of the best minds born, no one has figured it out.

ranger

Dont take my words out of context rangerboy. And don't state that I've spent a lifetime studying it and coaching it when you have no idea what i spend my time doing.

That said, Sculling is Not so complicated that it takes seven plus years to get it right. That is, IF you have the right coach, rangerboy.

[nharrigan]

we're missing Mike vB, Ed Ryan, Tunnicliffe, much of Riverside, most of Philly, Narragansett, Wilmington, and most of Boston

But everyone in the midwest should rack up their boat and drive 1000 miles to Philly in a moment, for the sheer joy and privilege of it, just to rub noses with the people and places that really count, with no thought of the trouble and expense?

Yep.

I am sure the Eastern establishment doesn't want to have anything to do with world class facilities in Oklahoma.

The snobbery in this sport is so thick you could cut it with a knife.

ranger

Ann Arbor to Camden, NJ- 580 miles
Ann Arbor to OKC- 1,006 miles

[ranger]

Sculling is Not so complicated that it takes seven plus years to get it right.

That depends on what you mean by "get it right."

My first project is a lwt 6:16 2K at 60 OTErg, which no one has ever come within 26 seconds of "getting right," no matter how hard they have tried.

In fact, no one over 40 years old, two decades younger, has "gotten it right."

Given my physical habits and capacities, my training for this project doesn't have much at all to do with fitness.

It has to do with learning to row.

ranger

[ranger]

I think that at 24 spm that wont be possible for me, however at race rate ie 34 I think it will happen pretty soon, say 4 months? In 2008 before I retired from erging I managed a 4 x 1k at 1.41.3 with 5 min rests and at 33 spm.

Sure.

That predicts 6:45 for 2K, pulling 10 SPI.

That's just race preparation.

Given your experience with racing in biking and rowing, you should have no problem with race preparation, with training yourself to run your rate and HR at max for the few minutes it takes to do a 2K.

In fact, it looks as though you are pretty much there, right now.

How fast you will be going when you go when you run your rate and HR at max for the seven minutes it takes to do a 2K, though, will depend on how fast you can go at 24 spm for the 2.5 hours it takes to row the 42K of a FM with a HR of 75% of max (145 bpm?), steady state, not how fast you can row for three minutes at 24 spm with a HR pushing up to max.

The FM @ 24 spm isn't race preparation at all.

It tests the quality of your training for rowing.

It tests how well you row.

A FM is done at 2K + 14.

So, your FM pb of 1:56 predicts 1:42 for 2K, which is a pretty good estimate of where you are in your training for the sport, I imagine.

To improve your FM pb in some substantial way, you will have to get substantially better at rowing.

This doesn't have anything to do with your fitness or your race preparation.

It has to do with how well you row.

Given your coach and your work ethic, I assume that, when you race, both your fitness and your race preparation will be at max, as they have been in the past.

That's a no-brainer.

The harder issue is how to get substantially better at rowing.

That's what I have been struggling with over the last ten years.

Given my lifelong experience with a number of individual sports, like you, I have never had a problem with fitness or race preparation, either.

Fitness and race preparation are no-brainers for me, too.

ranger

P.S. My goal over the next month or so is to best my FM pb of ten years ago, when I pulled a lwt 6:28 for 2K, by at least eight minutes, that is, by at least six seconds per 500m, 1:48 vs. 1:54). That will test the quality of my training for rowing over the last ten years.

[ranger]

Elite young lightweights have a natural, sustainable stroke that does an easy 13 SPI @ 22 spm for hours and hours, effort at 70% HRR, steady state, drag 120 df.

They row well.

How do they do this?

It's just a matter of technique.

Good length, preparation, timing, sequencing, balance, footwork, posture, quickness, etc.

Brilliant stuff.

A rare accomplishment of only a few, worldwide.

This technical mastery has nothing to do with running your HR at max for 6-7 minutes.

Any experienced athlete can do that.

Race preparation is a no-brainer.

Any dummy can do it.

It's no substantial accomplishment at all.

ranger

[ranger]

13 SPI is 1:46 @ 22 spm, not 1:56 @ 22 spm.

ranger

[ranger]

1:46 is 17K for 60min.

A FM is 2.5 times as long as that.

No 60s lwt has ever pulled 16K for 60min.

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

ranger