The Ranger Plan/ranger Way

[[old] John Rupp]

<!--QuoteBegin-ranger+Oct 3 2005, 06:25 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Oct 3 2005, 06:25 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Stroke rate now for the marathon? 24 spm @ 1:50, I think. </td></tr></table><br />You did 24 spm for your fastest marathon?<br /><br />When was this?<br />

[[old] John Rupp]

<!--QuoteBegin-ranger+Oct 3 2005, 07:32 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Oct 3 2005, 07:32 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Off to San Francisco tomorrow for five days or so. </td></tr></table><br />I'll wave when you drive by about a mile from my house on the way. <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-->You did 24 spm for your fastest marathon? </td></tr></table><br /><br />No, I have only really raced the marathon once (although I have rowed the distance many times). In the one race, I rowed at maximum drag (200+ df. ?) and about 32 spm.<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-->Mike C., Ranger and Dwayne who all do the outstanding volumes never say they row easy..ever. </td></tr></table><br /><br />Jim--<br /><br />I can't speak for Mike and Dwayne, but you are right that I no longer row easily--ever. Then again, especially when I am training in a focussed way, I like to do up the 5-6 hours of exercise a day, with most of it done easily and only 1-2 hours of it done--hard--on the erg. That is, I use the erg as my hard training but always against the background of _a lot_ of easy cross-training.<br /><br />It must also be recognized that I only arrived at this schedule after an _enormous_ volume of easy rowing over a span of several _years_ (and only after a lifetime of experience as an endurance athlete in several sports, including marathon running). <br /><br />I have told this story many times, but here it goes again: When I began rowing, I only rowed continuous hours in each session, usually about 2:00-2:05 pace, when I had the time, twice a day, probably with a heart rate in the 130s or so. I also kept pushing this slow rowing until I literally could row all day (one day I rowed for 14 hours, 170K). It was only then that I started to push my hour rows a little faster each time until I was doing them at about 1:50-1:52 and racing them at 1:48.<br /><br />So there are several sorts of evolution with this sort of training. You need to get used to a large volume of work, regardless of what it is. This must be done slowly. You need to get used to a large volume of rowing. This must also be done slowly. You need to get used to rowing a little harder each time you row. This must be done slowly. You need to keep working on technique and efficiency in many ways. This must be done slowly. Then, and only then, you can row hard every day--and even so, only if you buffer this work by continuing to do a high volume of low intensity work simultaneously.<br /><br />NB! This is _not_ a recommendation that someone with little lifetime experience with endurance activities, with no training base, and no familiarity with rowing go out and row as hard and fast as they can for 60-120 minutes each day.<br /><br />No, sir.<br /><br />ranger

[[old] Byron Drachman]

Hi Rich,<br /><br />Since this thread is about your training methods, I assume it's OK to ask you about your training methods:<br /><br /><!--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-->No, I haven't had any signficant instruction in my 1x. At the moment, I am not rowing for a club. I am just trying to figure it out for myself. </td></tr></table> <br /><br />I'm not sure what this means. Did you read some books on technique or are you really going to figure it out by yourself? How is your bladework? Can you do the standard blade drills? <br /><br />The reason I ask is that I started rowing on water this summer, and I found rowing on water very challenging. It took me at least two months before I was comfortable in a racing shell instead of a rec boat and not worried about flipping. It took me another month before I could comfortably do any of the blade drills such as square-blade rowing. It sounds like you're way ahead of me.<br /><br />Do you think it'll be soon that you will be thinking about WR's on the water? Will you be doing any regattas soon? I looked for you at the Ann Arbor regatta last summer. <br /><br />Byron

[[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-->The reason I ask is that I started rowing on water this summer, and I found rowing on water very challenging. It took me at least two months before I was comfortable in a racing shell instead of a rec boat and not worried about flipping. It took me another month before I could comfortably do any of the blade drills such as square-blade rowing. It sounds like you're way ahead of me.<br /> </td></tr></table><br /><br />Byron--<br /><br />Yes, rowing in a 1x is indeed challenging. It took me just as long as it has taken you to get comfortable. I have just been doing it a little longer. I bought my 1x in the summer of 2004. Yes, it took me at least two months to get comfortable and not worry about flipping. <br /><br />I'm not sure about other matters, but I am in no hurry. Perhaps I am wrong in this, but I think I can tell when I am making progress, and to this point, progress has been continuous and steady. At the moment, my plan is just to keep doing what I am doing until I think I am no longer making any progress. Then I will seek professional instruction, etc. I am in no rush to do regattas until I feel comfortable doing a solid 1-2K at full power and a reasonable rate. This might be a while!<br /><br />WRs? Don't know about this. I would assume that my fitness is pretty good, though, even for rowing on the water. I also will row as a light heavyweight and might benefit from my size in the water (as opposed to on the erg). So who knows? If I get decently competent with my technique, I think I will be at least competitive. For my daily rowing, I have been doing a lot of my stroking at the power I need to row with the leaders in the 50s hwts. Top speed and agility and balance with a high rate also seem to be fine. I can do 40 spm pretty easily and move along under 1:50 pace, for short stretches at least.<br /><br />ranger

[[old] Byron Drachman]

<!--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 can do 40 spm pretty easily and move along under 1:50 pace, for short stretches at least. </td></tr></table> <br /><br />Hi Rich,<br /><br />Holy Toledo! It sounds like you're ready to start cleaning up at regattas already. That's flying.<br /><br />Byron

[[old] ranger]

<!--QuoteBegin-Byron Drachman+Oct 7 2005, 10:31 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Byron Drachman @ Oct 7 2005, 10:31 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-->I can do 40 spm pretty easily and move along under 1:50 pace, for short stretches at least. </td></tr></table><br /><br />Hi Rich,<br /><br />Holy Toledo! It sounds like you're ready to start cleaning up at regattas already. That's flying.<br /><br />Byron <br /> </td></tr></table><br /><br />Yes, top speed is very good, even now. But the "for short stretches" comment I add needs to be noted. I just haven't had enough time on the water yet to have the kind of unconscious consistency and endurance that (I presume) is needed to race well with full relaxation and without messing up technically at some point. So I am just waiting around until that develops. I continue to make progress, and I am satisfied with that. I am a very patient sort. No hurry.<br /><br />Rowing on the water is amazing. It is intrinsically enjoyable, much more so than rowing on the erg. So come what may with racing. No need to race to enjoy.<br /><br />The rowing venues I have up in Door County, WI, at my summer cottage are wonderful--spring-fed inland lakes and the big water of Lake Michigan, my choice for the taking. With these venues, just being out on the water is an amazing experience. If I can ever get so that I can lean on the oars with full power and keep my technqiue together for long periods, it will be euphoric. I like to work hard and long, especially in such natural settings. Makes you feel great. I also love to be around the water. As a youngster, I spent all of my summers in Door County and Canada in and around the water in sailboats, speed boats, fishing boats, canoes and other watercraft; I spent all of my winters in a pool as a competitive swimmer.<br /><br />ranger<br />

[[old] Byron Drachman]

Hi Rich,<br /><br /><!--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--> If I can ever get so that I can lean on the oars with full power and keep my technqiue together for long periods, it will be euphoric. </td></tr></table> <br /><br />I agree completely. When I started rowing on water after all these years, I knew it would be fun, but I never realized it would be this much fun. Every once in a while I get a series of almost perfect strokes. It never lasts long, but it is so great when it happens.<br /><br />Here is a quote from the book The Art of Sculling by Joe Paduda:<br /><br /><!--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-->swing: The almost mystical sweet spot of team and individual sculling. Swing occurs when the entire crew is moving perfectly in unison and the boat seems to be moving very fast without much effort. If you have swing, you'll know it. It does not happen very often. </td></tr></table> <br /><br />Byron<br />

[[old] Coach Gus]

<!--QuoteBegin-Byron Drachman+Oct 7 2005, 10:10 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Byron Drachman @ Oct 7 2005, 10:10 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />Here is a quote from the book The Art of Sculling by Joe Paduda:<br /><br /><!--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-->swing: The almost mystical sweet spot of team and individual sculling. Swing occurs when the entire crew is moving perfectly in unison and the boat seems to be moving very fast without much effort. If you have swing, you'll know it. It does not happen very often. </td></tr></table><br /> <br /> </td></tr></table><br /><br />In my mind, there isn't another sporting activity that can match the feeling of rowing well. Mystical is the right word for it, because it's almost impossible to accurately describe the feel of a boat, any boat, when it all comes together and you're almost effortlessly moving quickly across the water. The erg is a different story. Sitting in one place creating a pool of sweat. Nothing mystical about it, but what a great workout.

[[old] george nz]

Ranger, how did your 20min rate 28 test go for the Development squad. I would imagine you are looking to do well in these to improve your chances of getting funding so you can compete?<br /><br />George

[[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-->Every once in a while I get a series of almost perfect strokes. It never lasts long, but it is so great when it happens.<br /> </td></tr></table><br /><br />Yes. Yes indeed.<br /><br />So it is just a matter of inching closer and closer to these moments of high performance, as we can (and despite our age, inexperience, and inability!).<br /><br />Personally, I love this challenge; and Gus is right that these challenges presented by rowing on the water in many ways are very different from the challenges presented by the erg.<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-->Ranger, how did your 20min rate 28 test go for the Development squad. I would imagine you are looking to do well in these to improve your chances of getting funding so you can compete?<br /> </td></tr></table><br /><br />My rowing is getting into _very_good shape, I think, and will be in much better shape by early December. It is up to C2 to pick the team. I am not sure that these USIRDS trials have much to do with it. C2 knows what I can do on an erg.<br /><br />Trials didn't have anything to do with it last time I tried out. I was world record holder and CRASH-B champion and broke my own world record in the trial, but I still didn't make the team, even though people who didn't row nearly this well did. My trial was an official trial, done at a remote location, on a weekend, by myself, after a long wait for the USIRT official, and so forth. Some people who made the team didn't row as well and didn't even do an official trial! <br /><br />So it goes.<br /><br />USIRT membership has little to do with objective criteria. If it did, C2 would just have objective criteria (e.g., per cent of world record, or whatever) and be done with it. This would be _very_ easy to do. Clearly, they don't have any interest in this.<br /><br />As far as I can tell, C2 just puts whoever they want on the team. It's their money, so it is entirely their right to do as they please. <br /><br />No need to fret about these things.<br /><br />ranger<br /><br />P,S, Note that the very soft qualifying times for the USIRDS makes qualifying for the trip to EIRC even more subjective than it used to be, when qualifying times were explicit and very stiff. In fact, now, there are really no criteria for team membership at all.

[[old] george nz]

Ok good luck<br /><br />George<br /><br />ps If your not following the training programme and your not doing the tests, why did you join in the first place you dont seem to see much merit in the system. So why are you part of the squad - why display the avatar ???

[[old] Coach Gus]

<!--QuoteBegin-george nz+Oct 8 2005, 11:35 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Oct 8 2005, 11:35 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Ok good luck<br /><br />George<br /><br />ps If your not following the training programme and your not doing the tests, why did you join in the first place you dont seem to see much merit in the system.  So why are you part of the squad - why display the avatar ??? <br /> </td></tr></table><br /><br />The actual members of the USIRT for '05 will be chosen from some unknown criteria of C2. Like Ranger I wish they would establish and divulge the criteria. That way we would know what needs to be done to make the team and then decide whether we have a chance. Like most teams it's not entirely based on athletic performance, but also includes some political intangibles. This is a topic that has been discussed previously. Being on the US Development squad is not a requirement to being chosen on the team, though I would imagine it doesn't hurt. <br /><br />Being on the team is more of a honor than anything else, as they don't have to follow the coaches training advice if they don't want to and as far as I can tell they don't do any thing actually as a team. I've read some of the coaching advice/training recommendations and if I were on the squad I wouldn't follow it either. It's obviously being given by a coach of rowing rather than from an erging standpoint. In my opinion, it falls woefully short of what's necessary for a topnotch erg performance and the warm ups in particular are sometimes bad advice.<br /><br />One of the "honors," which I think is automatically done by C2, is the use of the US Development Squad avatar.