Ranger's training thread

[Citroen]

At 12 SPI, I get 125 kg.F of peak force on each stroke.

Woo hoo, we're back to over-analysing the force curve. The 2011 FM is cancelled. Ranger is back to rowing no more than 300m and trying to get a best low pull score on each stroke.

The FM has been rescheduled for Summer 2012.

[ben990]

So what date have you pencilled in for the FM?

Soon ! comming up any moment, like it is for yearsssssssssssssss now

When it happens, it happens.

Training isn't mechanical and predictable, especially _good_ training.

Your body needs to learn what you are teaching it.

How long does that take?

Well, uh, um, ...

ranger

I am thinking NEVER.

I think you need to call this:

[mikvan52]

If you think everything that is unpredictable is idiotic, then you have no respect for observation, trial and error, hypothesis testing, experiment, incremental progress, discovery, insight, accident, etc., which, taken together, are at the basis of all productive thinking and doing, including all athletic achievement, artistic innovation, humanistic inquiry, and scientific exploration.

Well said. That is so to the point. That should put the entire matter to rest.

Why do I always think about Curt Cobain & "Weird Al" when I read magnificent ranger stuff?

http://www.youtube.com/watch?v=FklUAoZ6KxY

Smells like ranger spirit (?)

the basis of all productive thinking and doing

As has been said: Teen Spirit (is) "a typically murky Cobain exploration of meaning and meaninglessness."

here we are now:entertain us

guitar riff, barf, and fade away

[mikvan52]

ya know what dis threadz'a bout, doan-cha?
waiting for delay

[ranger]

10K over at Europe Lake, just after dawn, after 15K OTErg, just before dawn.

Perfect conditions again OTW--calm, clear, 65 degrees F.

I was the only one on the lake.

I continue to improve.

Did several sequences of 1:56 @ 26 spm this morning.

That's _really_ moving the boat well.

8.5 SPI

Better catches and finishes.

And better acceleration of the handle throughout the drive.

Quick recoveries.

I am really letting the boat run.

1:56 @ 26 spm is _very_ close to 10 MPS (1:55 @ 26 spm).

A couple of years ago, I was doing 10 MPS, 2:10 @ 23 spm.

So, in a _very_ short time, I have moved up three steps on the 10 MPS ladder.

At 15 seconds per 500m over erg times, 1:56 @ 26 spm OTW is the equivalent of 1:41 @ 26 spm OTErg, which is 13 SPI, right on the money.

Rowing well!

ranger

[mikvan52]

Did several sequences of 1:56 @ 26 spm this morning.

That's _really_ moving the boat well.

8.5 SPI

Great job!... & love how you've introduced the word "sequence". Perfect smoke screen for "one or two strokes"...
Remember: "Please tell us where the watts read out is on you Nielsen Kellerman SpeedCoach XL2" ... as we've asked many times now...
IOW: An NK is not a PM4
You see, don't you ===> How do you calculate spi on the water w/o knowing your watts? Why would strength/power output vary from the water to the erg and vice versa? You are so very very strong. If you didn't have that pesky oar/boat/water/balance system you'd be... (on the erg, your pet love) back at bursts of 13 spi...

I'd wager you're pulling far greater watts on the water to get 1:56 as you still claim to be a novice and do not have the form to minimize waste...

Can we have video of your new-found OTW prowess?
All we have for the record is :
gorilla in the mist
... you've been promising some new 'mini-tramp' video for over a year...

When's the first OTW race this year?

When does the 20k a day OTW begin? Age 80?

[Byron Drachman]

Quick recoveries. I am really letting the boat run.

Our hero works his magic again: quick recovery yet he really lets the boat run. I dare say most of us would find that very hard to do.

[nharrigan]

10K over at Europe Lake, just after dawn, after 15K OTW, just before dawn.

Perfect conditions again OTW--calm, clear, 65 degrees F.

I was the only one on the lake.

I continue to improve.

Did several sequences of 1:56 @ 26 spm this morning.

That's _really_ moving the boat well.

8.5 SPI

Better catches and finishes.

And better acceleration of the handle throughout the drive.

Quick recoveries.

I am really letting the boat run.

1:56 @ 26 spm is _very_ close to 10 MPS (1:55 @ 26 spm).

A couple of years ago, I was doing 10 MPS, 2:10 @ 23 spm.

So, in a _very_ short time, I have moved up three steps on the 10 MPS ladder.

At 15 seconds per 500m over erg times, 1:56 @ 26 spm OTW is the equivalent of 1:41 @ 26 spm OTErg, which is 13 SPI, right on the money.

Rowing well!

ranger

How many laps do you do on that little lake? You must be turning every 5 minutes.

[mikvan52]

Quick recoveries. I am really letting the boat run.

Our hero works his magic again: quick recovery yet he really lets the boat run. I dare say most of us would find that very hard to do.

"tsunami Rich" ... they call him

BTW: Rich:
Here are the PM4 watts to pace or pace to watts fomulae:

according to C2's info for the erg's PM monitors:
"2.80 is a constant used in both formulas. The formulas used are:
watts = 2.80/pace³
pace = ³√(2.80/watts)
where pace is time in seconds over distance in meters.
For example: a 2:05/500m split = 125 seconds/500 meters or a 0.25 pace. Watts are then calculated as (2.80/0.25 ^ 3) or (2.80/0.015625), which equals 179.2."

The NK does not employ any such calculation in it's software. It simply measures speed directly though the impeller.
Watts are not needed to predict when someone will get to the finish line... Go figure.

[ranger]

BTW, for lightweights, at least, it looks as though 8.5 SPI is "rowing well" OTW.

OTW, 8.5 SPI corresponds to 15 seconds per 500m over erg times at the same rate and 13 SPI.

For instance, 1:34 @ 32 spm (13 SPI) is rowing well OTErg.

At 15 seconds per 500m faster than OTW times at the same rate, that corresponds to 1:49 @ 32 spm (8.5 SPI) OTW.

ranger

[ranger]

You must be turning every 5 minutes.

Yep.

Exactly.

If I go around the circumference of the lake, as I am doing now, it's great steering practice for the head race season.

I have some big turns--frequently.

I am learning how to make these frequent turns--quickly, efficiently, and accurately.

Of course, it might be time now to graduate to Kangaroo Lake, which is about ten times the area of Europe Lake.

Kangaroo Lake is something like 10K around its circumference, not 3K.

ranger

[mikvan52]

great steering practice for the head race season.

Which begins, exactly, when for you?
I want to be there to cheer you on.

[ranger]

Yea.

A good exercise for me now OTW would be pick-ups, 1:49 @ 32 spm (8.5 SPI), when I am clear of the turns and in the middle of the lake, at one end or the other.

The goal, over time, would be to build these pick-ups from 10-20 strokes to 110-120 strokes.

I can do a 1K, free and clear, down the center of Europe Lake.

ranger

[ranger]

great steering practice for the head race season.

Which begins, exactly, when for you?
I want to be there to cheer you on.

No plans at the moment, but I should start looking into it.

Maybe I'll do that today.

There are head races in and around Ann Arbor (Ohio, Michigan, Illinois, Indiana, Wisconsin, Pennsylvania, etc.), every weekend, throughout the fall.

ranger

[mikvan52]

I can do a 1K, free and clear, down the center of Europe Lake.

Which is not to say that you have done one worthy of being logged and reported.