Ranger - News To Shock

[[old] John Rupp]

Rich,<br /><br />You didn't have strained ribs 3 years ago.

[[old] John Rupp]

<!--QuoteBegin-ranger+Jan 21 2006, 02:07 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 21 2006, 02:07 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Last time I sharpened, I did a 6:32 2K in practice, just doing 2K +2 for 1K, then 2K +1 for 500m, then all out for the last 500m. BTW, a 2K in this format a nice workout: 1:39, 1:39, 1:38, 1:35. </td></tr></table><br /><br />I like that too. <br />

[[old] ranger]

<!--QuoteBegin-John Rupp+Jan 21 2006, 05:08 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Jan 21 2006, 05:08 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Rich,<br /><br />You didn't have strained ribs 3 years ago. <br /> </td></tr></table><br /><br />Two years ago, I raced at 180 df., on my toes, at 2/3 slide, pulling and pushing simultaneously at the catch, with only a slight finish with my arms.<br /><br />I will now race at 110 df., on my heels, at full slide, leading with my legs, with properly sequenced and timed levers, finishing with full arms. <br /><br />I should be racing now at about 1-1.5 SPI higher than I used to : 11.7-12.3 SPI (now) vs. 10.7 SPI before.<br /><br />ranger<br />

[[old] Roland Baltutis]

<!--QuoteBegin-ranger+Jan 21 2006, 05:07 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 21 2006, 05:07 PM)</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-->Dont forget you are racing over the next 4 weekends as well - so factor that into your progression </td></tr></table><br /><br /><br /><br />In training, I would like to do 4 x 2K in 6:40. <br /><br />Last time I sharpened, I did a 6:32 2K in practice, just doing 2K +2 for 1K, then 2K +1 for 500m, then all out for the last 500m. BTW, a 2K in this format a nice workout: 1:39, 1:39, 1:38, 1:35.<br /><br />ranger <br /> </td></tr></table><br /><br />Ranger...........and pigs fly too!<br /><br />You'll <b>never</b> be able to do 4 X 2K in 6:40.<br />Maybe two. I doubt three and say that your body is too old and frail to stretch it to four 6:40s in the one workout.<br /><br />What you'd like to do and actually can do are two completely different things.<br /><br />Dream on Ranger.<br /><br />Rockin Roland<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-->your body is too old and frail </td></tr></table><br /><br /> <br /><br />Rockin' Robin--<br /><br />Have you tried my "rowing with breaks." Can you do 1:46 @ 20 spm for 30K, with breaks, keeping the pace at 2:00? That's my goal for the next off-season.<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-->Train S10PS </td></tr></table><br /><br />Hmm. Been thinking about this meters/stroke thing. My problem with it, whether it is JR and 8 meters/stroke or PaulS and 10 meters/stroke, is how to train. I guess I just don't see it. At race rates, JR can't hold 8 meters/stroke and I can't hold 10 meters/stroke. 10 meters/stroke is just too much at race rates because the rate is just too low and 8 meters/stroke is just too little at race rates because the SPI is just too low. I can do both a lower rates, but I am not sure why I would want to. <br /><br />For racing, JR advocates _both_ 8 meters/stroke and a high rate. But he can't do this--ever.<br /><br />For racing, PaulS advocates 10 meters/stroke at a low rate. But for substantial distances, I can't do this--ever.<br /><br />So what's up?<br /><br />I guess I just don't understand.<br /><br />I find them _both_ puzzling--and irrelevant.<br /><br />I am neither a big heavyweight like Paul nor a WR-holding lwt Open champion like Luini. So why would I ever consider these training methods relevant?<br /><br />ranger

[[old] Roland Baltutis]

<!--QuoteBegin-ranger+Jan 22 2006, 01:31 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 22 2006, 01:31 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-->your body is too old and frail </td></tr></table><br /><br /> <br /><br />Rockin' Robin--<br /><br />Have you tried my "rowing with breaks." Can you do 1:46 @ 20 spm for 30K, with breaks, keeping the pace at 2:00? That's my goal for the next off-season.<br /><br />ranger <br /> </td></tr></table><br /><br />Ranger,<br /> Reading your posts is sometimes like reading an insurance agreement. In this case the key clause is "rowing with breaks". So if you took a 24 hour break, in between each 2K for your 4 X 2K workout, then even your frail old body could achieve 6:40 for each one.<br /><br />Rockin Roland<br />

[[old] george nz]

<!--QuoteBegin-ranger+Jan 22 2006, 07:31 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 22 2006, 07:31 PM)</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-->your body is too old and frail </td></tr></table><br /><br /> <br /><br />Rockin' Robin--<br /><br />Have you tried my "rowing with breaks." Can you do 1:46 @ 20 spm for 30K, with breaks, keeping the pace at 2:00? That's my goal for the next off-season.<br /><br />ranger <br /> </td></tr></table><br /><br />Maybe you should concentrate about the <b>ON</b>-season before you worry about the off season - still 5 races to go and all those season goals in your signature yet.<br /><br /><b>Season Goals: M at 1:50, HM at 1:47, 17K hour, 10K 1:44, 5K 1:41, 2K 1:36 (From your UK signature)</b><br /><br />Just how close are you to any of these out of curiosity given that you have not rowed any distance even approaching 2000m_without_breaks, or are these now deferred indefinitely till you have your stroke sorted out.

[[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-->Maybe you should concentrate about the ON-season before you worry about the off season - still 5 races to go and all those season goals in your signature yet.<br /><br />Season Goals: M at 1:50, HM at 1:47, 17K hour, 10K 1:44, 5K 1:41, 2K 1:36 (From your UK signature)<br /><br />Just how close are you to any of these out of curiosity given that you have not rowed any distance even approaching 2000m_without_breaks, or are these now deferred indefinitely till you have your stroke sorted out. </td></tr></table><br /><br />Ribs are still a bit sore but loads better this morning, so I am back to frothing and fartleking, getting the rate up. As long as I keep the drag down, I don't seem to get any more strain. My ribs continue to feel better and better rather than worse and worse. For this faster rowing, there is indeed less pace at this lighter drag (110 df.) than at 130 df., not to mention 150 df., but so it goes. I'll neeed to have some ribs if I want to keep rowing! <br /><br />Stroking in an easy way at 36 spm, I am still carrying about 11.7 SPI, which seems entirely adequate. This is 1.2 SPI more than I used to carry with my old stroke, 3 seconds per 500m. <br /><br />Back to my race preparation schedule this week. Long intervals on Tuesday, short intervals on Thursday. Frothing and farleking at other times. Stepping, biking, and running for weight control. I am trying to get the frothing to go along at 1:45 so that I can try to meet PauS's challenge of a HM at 1:45. <br /><br />The Cincinnati race is on Sunday this week, so that should give good space between the 8 x 500m ordeal on Thursday and racing three days later. I'll try to hit 1:34 @ 36 spm for the 500s this first time around. This 1:34 is not a pb level for the workout, but not at all shabby at this late date, in fact, WR pace - 6. If I can get this done, it would justify trying 1:38 pace on Sunday. <br /><br />In a couple of weeks, I can indeed try some pb rows, George. I think my season goals that you list are still entirely possible, once I work up a racing stroke. I was going along nicely at 1:43 @ 27 spm this morning, again, right around 11.7 SPI, which I was also doing at 36 spm. I will try to groove into this pace and rate more and more in my frothing. This is my pb 5K pace, albeit at a much lower rate than I used for the pb row, which I did a bit over two years ago before BIRC 2003. <br /><br />So the stroke seems to be very smooth, stable, and relaxed at just under 12 SPI when rowing lightly in a racing mode at 110 df.<br /><br />High rates are feeling better and better. I am starting to groove to the faster swing.<br /><br />ranger<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-->Reading your posts is sometimes like reading an insurance agreement. In this case the key clause is "rowing with breaks". So if you took a 24 hour break, in between each 2K for your 4 X 2K workout, then even your frail old body could achieve 6:40 for each one. </td></tr></table><br /><br />In one of my "rowing with breaks" workouts, the breaks are inactive. The total row should be around 2:00 pace, including the breaks. All strokes should be taken at the target rate and pace, 1:46 @ 20 spm. The total distance covered should be 15-30K. <br /><br />So, for instance, you could do 500m and then take a 14 second break, and so forth for 30-60 500s. Or 1K and then a 28 second break. Or 2K and a 56 second break. Or...<br /><br />Try it. Not a workout for a frail old body, I think.<br /><br />The point of the workout is habituation. If you can weather the stress and do the workout every day for a long period (e.g., an entire off-season, the rowing tends to become continuous at a UT2 or low UT1 heart rate. How so? Your stroke becomes massively stronger and more efficient. <br /><br />ranger

[[old] ranger]

BTW, Roland, how many watts per stroke does your strong young body pull in a 2K these days?<br /><br />ranger

[[old] raymond botha]

Ranger ,<br /><br />Have you seen a doctor ? Would'nt it be better to know what you're up against ?<br /><br />Ray

[[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-->Would'nt it be better to know what you're up against ?<br /> </td></tr></table><br /><br />I don't need a doctor to tell me what I am up against, I think.<br /><br />We all know what we are up against: a contraption with a wheel, a chain, a rail, a sliding seat, and a monitor that counts meters by the clock!<br /><br />Then I suppose I personally am up against things like 6:40.8, 6:28, 6:27.5, 6:25.8, 6:21.7, and 6:18.2.<br /><br />ranger

[[old] KevP]

Hi Rich,<br />I seemed to have missed your race dates. Did you have one this weekend that youve missed because of your ribs? Are you racing mext weekend? IF so what day and time(GMT+/-)?<br /><br />Kev

[[old] ranger]

<!--QuoteBegin-KevP+Jan 22 2006, 05:38 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(KevP @ Jan 22 2006, 05:38 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi Rich,<br />I seemed to have missed your race dates. Did you have one this weekend that youve missed because of your ribs? Are you racing mext weekend? IF so what day and time(GMT+/-)?<br /><br />Kev <br /> </td></tr></table><br /><br />Yes, my futzing with drag and hurting my ribs has made me miss my first race (yesterday in Indianapolis). But I still plan to race every weekend from now through WIRC.<br /><br />Cincinnati (Jan 29)<br />Toronto (Feb 5)<br />Baltimore (Feb 11)<br />Chicago (Feb 18)<br />Boston (Feb 25)<br /><br />Usually verterans races are early in the day, but I don't know exact times yet, and these morning races would be middle of the afternoon (3 p.m. or so) your time, given the different time zones.<br /><br />I will be 55 for all of these races, so I will now be racing at Dennis and his 55-59 WR.<br /><br />ranger<br />