Us Indoor Rowing Team Selection

[[old] holm188]

<!--QuoteBegin-george nz+Nov 29 2005, 09:11 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Nov 29 2005, 09:11 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />No I dont think Ranger is that dum.  If he does it, it will be deliberate, hence the increasing common posts about racing as a HW.<br /><br />George <br /> </td></tr></table><br /><br />That will take another round of technical improvements and 3 years of rowing at SPI 16.

[[old] holm188]

<!--QuoteBegin-ranger+Nov 29 2005, 04:10 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Nov 29 2005, 04:10 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->What?!?!? You are rowing for a WHOLE 15 seconds at your new an improved pace and stroking power? </td></tr></table><br /><br />Ah. Sorry. The _breaks_ are short, about 15 seconds or so, not the rowing! The rowing is as continuous as it can be, although I don't pay much attention to exactly how continuous. Eventually, I hope it will be entirely continuous. I might have to ease up just a little on the pressure to get a continuous row, but that's no problem. I am sometimes doing close to 15 SPI.<br /><br />The issue at the moment is just to take a lot of strokes at 14-15 SPI and work on leverage, speed, and timing in the drive.<br /><br />ranger <br /> </td></tr></table><br /><br />So how often do you take a 15 sec rest? For example, how many breaks in an hour?

[[old] tjod]

<!--QuoteBegin-holm188+Nov 28 2005, 06:44 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(holm188 @ Nov 28 2005, 06:44 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-ranger+Nov 29 2005, 04:10 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Nov 29 2005, 04:10 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->What?!?!? You are rowing for a WHOLE 15 seconds at your new an improved pace and stroking power? </td></tr></table><br /><br />Ah. Sorry. The _breaks_ are short, about 15 seconds or so, not the rowing! The rowing is as continuous as it can be, although I don't pay much attention to exactly how continuous. Eventually, I hope it will be entirely continuous. I might have to ease up just a little on the pressure to get a continuous row, but that's no problem. I am sometimes doing close to 15 SPI.<br /><br />The issue at the moment is just to take a lot of strokes at 14-15 SPI and work on leverage, speed, and timing in the drive.<br /><br />ranger <br /> </td></tr></table><br /><br />So how often do you take a 15 sec rest? For example, how many breaks in an hour? <br /> </td></tr></table><br /><br />Maybe a picture, timeline, or table would explain this better than words? Seems like there's a lot of nimble weavery going on in the words, IMHO. If a thousand words don't do the trick, try a picture, eh?<br />

[[old] Thomas]

<!--QuoteBegin-H_2O+Nov 28 2005, 03:33 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(H_2O @ Nov 28 2005, 03:33 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I think  Ranger might ironically eliminate himself from competition.<br />In going to greater and greater SPI he will undoubtedly develop more muscle mass<br />which in turn might make it imposible for him to qualify as a lightweight.<br /><br />I once met a rower at a gym who had bought into the concept of strokinjg power hook, line and sinker. He proudly told me that he had just rowed a 3:08 1K at 19 spm.<br />At this I was quite amazed and took a good look at him: he was humpbacked like a grizzly bear<br />with bulging muscles. <br /> </td></tr></table><br /><br />You might be on to something. How fast can you row a 1k at 20 spm? It would obviously be a <i>tug boat power</i> effort as opposed to a <i>fire breathing funny car</i> effort required in an all-out 1k.

[[old] ranger]

My plan is to row as both a lwt and a hwt, at different venues for different reasons.<br /><br />No, I am not too heavy to row as a lightweight. <br /><br />I will race at about 34 spm, not 20 spm, with a stroke of about 12 SPI, not 15 SPI. I will use 105 df., setting 2.<br /><br />To race at 12 SPI, you have to row quite a bit at low rates and 2-3 SPI above that (i.e., 14-15 SPI). This is what underpins the rate and pace tables in L4 rowing in the WP.<br /><br />With my other stroke, I used to race at 10.7 SPI and 36 spm, 175-200+ df. (setting 7 to 10).<br /><br />My drive speed, timing, sequencing, leverage, use of the slide, use of my arms, etc., are now entirely different.<br /><br />I am now using speed and length to generate wattage rather than strength.<br /><br />ranger

[[old] ranger]

What is nice is that I don't really have much reason to race as a lightweight anymore. I think I can win the 55-59 hwt hammer at the CRASH-Bs. At 50 years old, I wasn't a medal contender. The 50-54 age group rowers do 6:15 or so, and most of the medals go before 6:20, if a good group of rowers show for the Bs.<br /><br />These 50-54 age group rowers of five years ago have either slowed down or quite rowing, though. I haven't. I have gotten faster. The WR in the 55-59 hwt age group is Ripley's 6:21. Ripley rowed 6:07 at 50. Similarly, those who used to row 6:20-6:25 at 50 now row 6:35 at 55.<br /><br />6:24 will win the 55-59 hwt race at WIRC 2006, I think--pretty solidly.<br /><br />On the other hand, f I want to set or maintain records, I can always still make weight and row as a lightweight--whenever I want.<br /><br />Nice!<br /><br />ranger<br /><br /><br />

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I once met a rower at a gym who had bought into the concept of strokinjg power hook, line and sinker. He proudly told me that he had just rowed a 3:08 1K at 19 spm.<br />At this I was quite amazed and took a good look at him: he was humpbacked like a grizzly bear<br />with bulging muscles. </td></tr></table><br /><br />Ironically, those who are rowing at high rates from day to day, racing workouts, in order to try to improve their aerobic power largely avoid quality low rate rowing as in the L4 sequences in the WP, I think, because it is too taxing aerobically! It is not hard for a lightweight to pull at 14 SPI for a few strokes. The major demand is not muscular. The difficulty is continuing on and having the aerobic capacity, mental determination, and technical efficiency to support the effort.<br /><br />It is rowing with a light stroke that is easy aerobically. <br /><br />Unfortunately, in a 2K, rowing with a light stroke is a pseudonym for slow.<br /><br />ranger

[[old] ranger]

BTW, stroking power and technique were my major _weaknesses_, not some natural strength that I am now overdeveloping. With this odd regimen of rowing at high stroking power with breaks, I am correcting my weaknesses, bringing my stroking power and technique up to the level of my other assets.<br /><br />My great strengths, relative to rowers my age and weight, are my endurance and aerobic and anaerobic capacities. I have a lifetime (45 years?) of continuous, daily experience with aeorobic exercise in a range of sports: skating, running (track, cross country, road running, marathoning), swimming, biking, etc.<br /><br />ranger

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->It is not hard for a lightweight to pull at 14 SPI for a few strokes. The major demand is not muscular. </td></tr></table><br /><br />The caveat on this is that the rowing needs to be done at full slide and minimal drag (100 df. or so), with proper timing (leading with the legs, delayed back, full arms, etc.).<br /><br />Sure, it takes a lot of strength to pump the drag up to the max, cut the slide, collapse the timing into a simultaneous push-pull-lift with all of your levers, and haul the chain as fast as you can. This is how most people race a 500m. That's why 500m times are pretty misleading. These mechanics are not really rowing. They are weight lifting. They can't be maintained (with maximal efficiency) for a 2K.<br /><br />ranger

[[old] ranger]

Rowing long distances at high stroking power and low rates is hard. It looks the beast square in the eye.<br /><br />If I get to 6:16, the limits of my potential, I will have earned it.<br /><br />ranger