Ranger's training thread

[mikvan52]

You know: I meet many, many younger and stronger men who are stronger and exert more energy and a dripping with power in the boat. And (!) they expend this power but it doesn't move the boat. I expend less power and move the boat faster.

But I am older, and now I move the boat just as well as you.

This is the impasse we reach every day.

You are lying.

In fact, you expend more watts to move the boat slower

[snowleopard]

You are lying.

In fact, you expend more watts to move the boat slower

Of course he is. And he has no intention of backing up his ridiculous claims with evidence. He can claim _anything_ in the absence of proof.

It's just more childish trolling.

[ranger]

Mike--

Can you do 1K, 1:52 @ 30 spm, OTW?

If so, let's see a screen shot of it.

I wonder:

Will I get a screen shot of mine up before you do?

rnager

[mikvan52]

More garbage from the prince of smoke

What'd you do OTW today?
I'm going for a lesson..
Will the coach say "Show me 1:52 pace at 30 spm for 1k"....
No.

We'll work on refinements needed in many elements of my stroke..

Will he ask me to rate it up?
No.

We'll work at low rates.


Rich... What do you take from this?

[ranger]

I need so much help

Knowing what to do doesn't help at all if you can't do what you know you should.

In rowing, the gap between knowing and doing can be _huge_.

ranger

[ranger]

What'd you do OTW today?

A lot of rowing at 22-24 spm.

Some sprints, to start to get used to higher rates.

More work on finishes and recoveries.

My usual 10K OTW, after 15K OTErg.

BTW, when I do 1K trials OTW, I'll want to do them first, _before_ I erg.

After erging 15K, I feel a little too gimpy in the legs for anything very intense OTW.

BTW, I played around with trying to find a relaxed rate for distance rowing today, and as OTErg, I think that this distance rate should be something like 27 spm, "base pace."

I am not sure that low rate rowing (20 spm, etc.) does me as much good as 27 spm, both for fitness and technique.

27 spm really flows, technically.

And, of course, my HR climbs much higher at the higher rating.

Even for a big heavyweight, 27 spm is a pretty normal rate for 60min OTErg.

At 8 SPI, 27 spm is 1:57.

ranger

[snowleopard]

Even for a big heavyweight, 27 spm is a pretty normal rate for 60min OTErg.

No, it isn't.

[mikvan52]

What'd you do OTW today?

A lot of rowing .....
Some sprints.....
More work on finishes and recoveries.

My usual 10K....

BTW, when I do 1K trials OTW, I'll want to do them first, _before_ I erg.

After erging 15K, I feel a little too gimpy in the legs for anything very intense OTW.

BTW, I played around with trying to find a relaxed rate ....

.....
27 spm really flows, technically.

Why not just do a moderate 1k, as you suggested before? Say at 24 spm??

Why hide what you're doing?

When I go out for a workout that requires more than avg. effort, I just set up the NK SL2 and go... THen I report it in my blog...

For those who don't know the NK, here's a sample preprogrammed screen of suggested work that I've available:

http://www.facebook.com/media/set/?set= ... 65d&type=1

Look at the one that sez 8/21/2011 Pre-Programmed.. (it's the photo in the lower right....)

It's very easy Rich... JFDI !
How you scull will show regardless of your effort level...

[Byron Drachman]

August 18, 2011: Now that my speed coach is calibrated, I'll start some verification tomorrow with a couple of low rate 1K trials--22 spm and 24 spm.

August 22, 2001: As it turns out, I don't have any interest in low rate 1Ks OTW, done at a UT2 HR.
I don't see the point. If I am in training for 5Ks/head races, which I will start doing in a month or so, I think these timed 1Ks should be done at 5K/head race rate--at least--and with a high UT1/AT HR--at least. 30 spm? So that's what I think I'll do. I'll do my first timed 1K at 30 spm, not 22 spm. And then I'll work up the rate ladder from there. If I hold my technique together and pull 8 SPI, 1K @ 30 spm OTW should come out to be 1:52 pace for me. Then, I will get a second per 500m for each spm after that.

So you are now skipping the 1K 2:05 at 22spm and you are moving onto the 1:52 at 30 spm. What a surprise.

Knowing what to do doesn't help at all if you can't do what you know you should.

Ahah! So that's why I can't row like Xeno. Thanks for telling me that. I didn't know that. Dang, this thread is so useful.

[mikvan52]

Byron.....

You slay me!

[ranger]

My wife and I tried to get some video of my rowing just now but we weren't very successful.

Beautiful day.

But the tripod wouldn't pan; the dock and put in at Europe Lake were crowded with canoes, kayaks, etc.; the water was too shallow near the dock; the camera zoom lens wasn't strong enough to get a close up up view, and so forth.

Wretched stuff.

I took three or four passes doing 1:52 @ 30 spm (8 SPI), with the speed coach calibrated at .975, so over 10 seconds per 500m faster at the same rate than the videos I posted back in 2008.

We'll try again when some of these obstacles aren't such as problem.

Or perhaps I can just wait and get some shots off the rowing club dock at Argo Pond when I get back to Ann Arbor, as I did last time.

Those shots were much better.

ranger

[mikvan52]

you will (of course) be supplying the NK SL2 (SpeedCoach) memory data w/the video...

What interval will you choose to record your boat speed (avg. per 100m ?) or (ever x number of strokes?)

AFAIC: I do not care about the video as much as seeing the verifiable data from the NK...
You will not be doing anything like 1:52 at a 30 for a full 1k.. Why pretend? It's not convincing.

[ranger]

Even for a big heavyweight, 27 spm is a pretty normal rate for 60min OTErg.

No, it isn't.

Sure it is.

That's what Zrower rates for 60min.

1:42 @ 27 spm (12.2 SPI)

ranger

[snowleopard]

Even for a big heavyweight, 27 spm is a pretty normal rate for 60min OTErg.

No, it isn't.

Sure it is.

That's what Zrower rates for 60min.

1:42 @ 27 spm (12.2 SPI)

Idiot. Since when did a sample of one define the norm?

ranger,

If it was shite the first time it's still shite the second time.

Repetition doesn't add emphasis, it just makes you look more stupid.

[ranger]

you will (of course) be supplying the NK SL2 (SpeedCoach) memory data w/the video...

What interval will you choose to record your boat speed (avg. per 100m ?) or (ever x number of strokes?)

Get off it.

I am looking right at the speed coach as I make the pass.

I am just telling you what it said.

I am happy to keep working at a 1K, 1:52 @ 30 spm.

Heck.

I think I can do it right now, perhaps after practicing a few starts (which I have never done at all).

It is amazing how slow 30 spm looks, where you are just watching film.

No wonder it is a standard head race rate, rather than a sprint (1K) or 2K rate.

Ultimately, I think I'll rate 38 spm for 1K.

ranger