Ranger's training thread

[ranger]

15K of "Steamrollering OTErg just before dawn, 10K OTW at similar rates (21 spm, 22 spm, 23 spm, 24 spm, etc.) over at Europe Lake just after dawn.

Perfect conditions OTW--clear, 65 degrees F., calm, water like glass.

I was the only one on the lake.

Two happy events OTW this morning.

(1) I took some of my best strokes ever, getting to 2:00 @ 23 spm at one point.

That's 8.6 SPI, at 15 seconds per 500m over erg times, comparable to 1:45 @ 23 spm (13 SPI) OTErg.

(2) I had my HR up over 160 bpm for some of the session.

At the end of the each session OTW, I am drenched in sweat, just as I am OTErg.

Working hard!

I would now like to see 170 bpm, and then 180 bpm, and 185 bpm, at some point in each OTW session.

Time to raise the rate and push it.

ranger

[macroth]

15K of "Steamrollering OTErg just before dawn, 10K OTW at similar rates (21 spm, 22 spm, 23 spm, 24 spm, etc.) over at Europe Lake just after dawn.

Perfect conditions OTW--clear, 65 degrees F., calm, water like glass.

I was the only one on the lake.

Two happy events OTW this morning.

(1) I took some of my best strokes ever, getting to 2:00 @ 23 spm at one point.

That's 8.6 SPI.

(2) I had my HR up over 160 bpm for some of the session.

At the end of the each session OTW, I am drenched in sweat, just as I am OTErg.

Working hard!

I would now like to see 170 bpm, and then 180 bpm, and 185 bpm, at some point in each OTW session.

Time to raise the rate and push it.

ranger

Awesome! Go get'em, tiger!

[ranger]

Sure a FM at 1:45 pace is just around the corner!

Naw.

A FM @ 1:45 is probably not going to happen.

For a lightweight of any age, that's rowing perfectly.

But a FM @ 1:48 will indeed happen--and soon.

At 23 spm, that's 12 SPI, which is not rowing perfectly, but for a 60s veteran, it's rowing pretty darn well.

The 60s lwt FM WR is 2:00 pace, 12 seconds per 500m slower.

78 watts (278 vs. 200).

A FM is done at 2K + 14.

So a FM @ 1:48 predicts a 1:34/6:16 2K.

ranger

[ranger]

Can it ever be overemphasized that pace is due to fitness & technique?

Clearly, no.

That's what is so astonishing about all of the major training plans for rowing, which say nothing at all about technique.

They all concentrate on fitness.

So they are _wildly_ imbalanced, so much so, that, for the most part, they are useless.

Those who row badly but continue to follow traditionally training programs, even when their fitness is maximal, just get worse and worse.

They avoid their weaknesses and parade their strengths.

No one gets better by parading their strengths.

ranger

[snowleopard]

(1) I took some of my best strokes ever, getting to 2:00 @ 23 spm at one point.

That's 8.6 SPI

Is it? What was the wattage?

[Byron Drachman]

Isn't it time to merely congratulate the old scrawny man on his "rowing well"

Count me in. Say, did you know that he did 3 WR rows in 2003 and he didn't know how to row, and that he is much better now? He now knows how to row. That is so awesome. I thought I would say that because Ranger doesn't mention it enough. And his report of his OTW row today is inspiring. It makes all those medals won at the Masters Nationals last week by Leadville and our local OTW Michigan rowers R.A. and M.R. seem insignificant.

15K of "Steamrollering OTErg just before dawn, 10K OTW at similar rates (21 spm, 22 spm, 23 spm, 24 spm, etc.) over at Europe Lake just after dawn.

Where is our Soon I will stretch that out to 20K OTE and 20K OTW? Please don't start changing your postings. That would be too confusing to your devoted followers.

Keep up the good work, and I am looking forward to your upcoming virtual head races.

[Rocket Roy]

1 hour on the Thames in a double with Ausrwr.

10k at 1.57.98. OTE

2 hours and 9k OTW at Dorney Lake in a single with a coach following.

6 hours of OTW sculling now in total. Still dry.

Great day.

[mikvan52]

Still dry.

Maybe that's your problem, Roy...
If you stayed wet, like ranger, your work would be done & you'd be justified in being happy with that.
Think about it, ranger hasn't been dry for years. Get with it or face the consequences.

BTW: Have you been able to replicate ranger's unique peak force steep left-leaning haystack on the water yet?
Remember that according to Rich, any from that yields a great 2k score on the erg translates into the best OTW form...
one form fits all!

He discovered this during the last decade in his quest for excellence and is on the cusp of bringing it to international attention with an major win on the water... with a time faster than anyone has ever seen for a 60 year-old.

Hooray ranger!
I think we should give you your trophy in advance...

It's a lyre...

[Rocket Roy]

Very good Mike

[ranger]

When I complete the FM @ 1:48, this discussion will be put to rest, at least in its present tenor.

A FM @ 1:48 is a solid predictor for a 6:16/1:34 2K.

So.

With a FM @ 1:48 in hand, it will be clear that, when all is said and done, and I am fully prepared to race a 2K, my chances of pulling 6:16/1:34 are indeed _very_ good.

The nay-sayers here--again--will be proved wrong.

And I will have been right--all along.

ranger

[ranger]

Keep up the good work

Thanks, Byron.

But no need for encouragement from you.

A lot of physical activity is just my habit.

I have been doing it in one way or another, pretty much every day, throughout my life.

Physical fitness is my family's business.

Both of my parents were physical educators.

My brother is one of the most accomplished physical educators of his generation.

My father invented the whole business, scientifically and otherwise.

He is in the swimming hall of fame.

I was a speed skater for 10 years as a child.

I was a three sport athlete (cross country, swimming, track) throughout my 10 or so middle school, high school, and college years.

In my teens and early 20s, I raced canoes in the summers for 15 years.

As a young adult (20-45), I was a marathon runner for 25 years.

I have now been rowing for 10 years.

I don't think that my physical habits will change anytime soon.

I'll be doing it for the rest of my life, which could be as much as another 40 years.

ranger

[Rocket Roy]

The nay-sayers here--again--will be proved wrong.



ranger

They have only ever been proved right.

Get that FM done, oh what's the point you never will, will you?

[ranger]

They have only ever been proved right.

Not at all--as you know well.

The nay-saying going on here is indistinguishable from the two years of nay-saying that went on in 2002-2003 before my three straight WR lwt rows.

Where are those folks now (Caviston, Hastings, etc.).

They're not even rowing.

ranger

[Citroen]

(1) I took some of my best strokes ever, getting to 2:00 @ 23 spm at one point.

That's 8.6 SPI

Is it? What was the wattage?

You can work that out.

Since SPI == Watts/stroke rate
So
Watts = stroke rate * SPI

8.6 SPI @ 23SPM is 197.8 W

watts = 2.80/(pace)^3
pace = 500*(cube root (2.80/watts))


197.8W == 2:00.993 pace

So bearing in mind that Rangermath has a constantly active built-in function that always introduces a rounding error (when he need to make the numbers look better) he's not far off 2:00 pace.

[ben990]

When I complete the FM @ 1:48, this discussion will be put to rest, at least in its present tenor.

A FM @ 1:48 is a solid predictor for a 6:16/1:34 2K.

So.

With a FM @ 1:48 in hand, it will be clear that, when all is said and done, and I am fully prepared to race a 2K, my chances of pulling 6:16/1:34 are indeed _very_ good.

The nay-sayers here--again--will be proved wrong.

And I will have been right--all along.

ranger

I am pretty sure that even if you do a FM in 1:48, almost everybody on here will still think you are a lying douche bag who is not a man of his word.

But you won't do it.