What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » February 1st, 2005, 11:39 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Rocket Roy @ Feb 1 2005, 09:33 AM)</b></div></td></tr><tr><td class='quote'>What does 38 spm at 11 spi work out at Rich? <br /> </td></tr></table><br /><br />Roy--<br /><br />1:34/6:16<br /><br />That's quite a bit too fast, but I might try to make this a target of sorts, at least for significant stretches. It can be modulated by slighter lighter and/or slower stroking: <br /><br />36 spm at 11 SPI is 6:24<br />38 at 10 SPI is about 6:28<br /><br />After rowing all year at 13-15 SPI, 10-11 SPI feels _very_ light. It is now _very_ easy for me to raise the rate when stroking this lightly. <br /><br />So, I might see if I can.<br /><br />ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 1st, 2005, 11:55 am

have a good race at the week-end, we are looking forward to a 6.35 or better from you! <br /><br />How is the weight management?

[old] ranger · Post by **[old] ranger** » February 1st, 2005, 2:36 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Rocket Roy @ Feb 1 2005, 10:55 AM)</b></div></td></tr><tr><td class='quote'>have a good race at the week-end, we are looking forward to a 6.35 or better from you! <br /><br />How is the weight management? <br /> </td></tr></table><br /><br />Roy--<br /><br />Thanks.<br /><br />Weight is pretty good, but I'm finding it hard to get as motivated (i.e., fanatical) about it as I used to. I'm afraid that I like the rowing much more than I like the starving! <br /><br />I suspect that if you row as a lightweight for the next couple of years (and beyond), you will begin to feel the same way.<br /><br />ranger

[old] GeorgeD · Post by **[old] GeorgeD** » February 1st, 2005, 3:36 pm

Found it tough this morning and dont know why, but the heat and the humidity are taking a toll.<br /><br />Today a steady 15k @ 2:00 and 20spm - biggest challenge was getting enough fluid in.<br /><br />I would appreciate any guidence from anyone on managing training (intensity / duration) in these conditions.<br /><br />regs George

[old] GeorgeD · Post by **[old] GeorgeD** » February 1st, 2005, 3:41 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Feb 2 2005, 03:30 AM)</b></div></td></tr><tr><td class='quote'>Close to a 1-1 ratio at 38 spm. I'll do a couple more sessions of these fartleks today, slowly lengthening the 250s to 500s.<br />ranger <br /> </td></tr></table><br /><br />Ranger I am confused as to why the sudden change when you have spent all this time ingraining a stroke and technique with a vision in mind for a lower racing stroke rate.<br /><br />Is now the time to be making these changes with only one race before Boston left?<br /><br />Was there any reason behind your decision not to race last week or was it a result of the fact that you were a little 'off colour' as you mentioned earlier - hopefully you will be back in the swing soon.<br /><br />regds George

[old] ranger · Post by **[old] ranger** » February 1st, 2005, 5:37 pm

17K fartlek, rushing the slide now, 1-to-1 ratio<br /><br />Another session of these before I go to bed<br /><br /><br /><br /><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'>Ranger I am confused as to why the sudden change when you have spent all this time ingraining a stroke and technique with a vision in mind for a lower racing stroke rate.<br /><br />Is now the time to be making these changes with only one race before Boston left?<br /><br />Was there any reason behind your decision not to race last week or was it a result of the fact that you were a little 'off colour' as you mentioned earlier - hopefully you will be back in the swing soon.<br /> </td></tr></table><br /><br />Technique is still the same, really, and drag is still 114 df. I'm just changing the rhythm and lightening up for racing. I will continue to work on the heavy stroke in training, when the racing season is over. The stroke is still a work in progress.<br /><br />Various reasons for this, I suppose. The principle reason, I guess, is that I'm not fully in control of my new stroke yet, at least for racing. So I am drawing on my _other_ resources to make up the difference.<br /><br />I am very used to a high rate. Never checked it out, but I suspect that a canoeing stroke is up over 60 spm. A high rate lets me to lift a little more with my back. I am used to this; I have been doing it all my life. As Mel mentioned, this is probably why Eskild uses a high rate when he ergs, too: strong back.<br /><br />I wasn't "off color" this last weekend. I was a little too heavy for my liking. So I decided not to spend 10 hours driving to Toronto just to discover I couldn't make weight.<br /><br />Elkhart is closer (only a couple of hours drive), and it gives me another week to get skinny.<br /><br />You big guys don't have to worry about such stuff.<br /><br />ranger<br />

[old] GeorgeD · Post by **[old] GeorgeD** » February 1st, 2005, 5:58 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Feb 2 2005, 10:37 AM)</b></div></td></tr><tr><td class='quote'>The principle reason, I guess, is that I'm not fully in control of my new stroke yet, at least for racing. <br /> </td></tr></table><br />I can certainly notice at low rates when an individual stroke feels good and bad and the monitor reminds me - what is it in your stroke that 'goes astray' at racing pace? - the legs or arms or catch ?<br /><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'>You big guys don't have to worry about such stuff.<br /> </td></tr></table><br />I would like to lose a bit more but it is stuck at the moment, maybe as I build intensity closer to competition it will shift a bit more (it is just round the waist and lower back), I doubt I would get down to 100k again tho<br /><br />George<br />

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 1st, 2005, 6:00 pm

Today I am at 75.4 kilos, nearly lwt, and I've just had 3/4 a bottle of veruy good wine, and felling very merry!<br /><br />Can't remember why I started this reply now, DOH!<br /><br />George 6'5" and 100kilos boy I'm glad I'm outta your cat.!<br /><br />Still can't remember why I wanted to reply, It was very relevant too!!

[old] GeorgeD · Post by **[old] GeorgeD** » February 1st, 2005, 6:06 pm

Roy - red or white

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 1st, 2005, 6:22 pm

GD, white, I'm off for a long lie down now!!<br /><br />God it's fun this erging lark, isn't it??!!

[old] NavigationHazard · Post by **[old] NavigationHazard** » February 1st, 2005, 9:17 pm

<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'>You big guys don't have to worry about such stuff.<br /> </td></tr></table><br /><br />Big? Big? George's 6'5" and 108 kilos ain't big. That's trim. <br />My 6'6" and 123 kilos -- now that's big. <br /><br />I have legs that probably outweigh a lightweight women's double on their own. Just as carding my mother in law at the liquor store is an act of gallantry, not law, I'm flattered if I'm ever actually asked to weigh in. When I walked up to the scale at the New York Rowing Association ergfest the other day they waved me away frantically lest I break it. I'm not going to make lightweight again in this lifetime unless I'm severed somewhere around mid-torso, or my lips are sewn shut for six weeks. And since any cure that kept out the beer would be worse than the disease....<br /><br />30 min hard today, 8445m. Eh, not bad for a big ol' fat man. An injudicious choice of playlists had me finishing up to Blondie's "Tide Is High": <br /><br />"The tide is high but I'm holding on...."

[old] DougB · Post by **[old] DougB** » February 1st, 2005, 10:04 pm

Tried another 2K today. Saturday I raced but wasn't quite satisfied with my time, 6:37.5. So today I gave it another try, this time at home. I told myself I wasn't leaving without a PB. After getting in a proper warmup and cranking up the music, I got down to business. This time the result was better: 6:34.8. I was hanging on for dear life at the end, and almost didn't beat my old PB of 6:35.1. I think my lungs are still on the floor by the erg...<br /><br />Perhaps I'll race once more this weekend, this time at a more even pace, hopefully.

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 2nd, 2005, 1:56 am

Doug, great row, how did you pace it? splits? nice pb <br /><br />What I'd give for a 6.37, I'll be aiming for that next Tuesday.<br /><br />Navigationhazard, great nickname, AWESOME 30 mins you have got aan incredible amount of strength and cv capacity simply awesome. <br /><br />what are your stat's ? age height weight, oh i know that one Imagine if you could get to lwt, that's 105 lb's lighter <br /><br />I have just recently lost 40 lbs and can't imagine how I carried all that extra weight around with me all the time.

[old] ranger · Post by **[old] ranger** » February 2nd, 2005, 6:13 am

<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'>I can certainly notice at low rates when an individual stroke feels good and bad and the monitor reminds me - what is it in your stroke that 'goes astray' at racing pace? - the legs or arms or catch ?<br /> </td></tr></table><br /><br />The stroke is fine--technically. No more problems whatsoever.<br /><br />When I say that I am not in full control of it yet, I mean that I am still not fully trained with it. I am still constructing levers, redistributing muscle, gaining relaxation and confidence, developing smoother transitions among different rates, and most of all, adding endurance. <br /><br />As in running, swimming, canoeing, and other demanding sports that require that you tap your psychological and physical resources to the full, your brute _experience_ with the basic motion and effort that the sport demands is enormously important. It both sets a baseline and determines how far you can push beyond limits, both your own limits and the limits of others. <br /><br />Perhaps the 50s lwt world record is still soft (although at 6:25, I tend to doubt this now), but I have been rowing in and around world record pace for my age and weight. I am not taking walks in the park. <br /><br />Oops. There's that mention of world records again. Oh well. I just think the repeated mention is relevant, especially in this case. If you were in my shoes, I think, you would understand why.<br /><br />Again, this is the parallell: Train yourself to row 5:50 or so with one technique (i.e., in and around the 40s hwt world record). Then try to change your technique (entirely--the timing, the leverage, the rate, the drag, the body positioning, etc.) so that you have the possibility of rowing 5:45. You'll see what I mean. It takes a while to make the switch.<br /><br />ranger

[old] ranger · Post by **[old] ranger** » February 2nd, 2005, 6:16 am

<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'>What I'd give for a 6.37, I'll be aiming for that next Tuesday. </td></tr></table><br /><br />Roy--<br /><br />What from your workouts predicts the 6:37? The weight loss? This is 10 seconds faster than you have rowed this year--no? That's quite a bit. <br /><br />ranger