2k excellence?

[ranger]

BTW, to cross-train, I also like a hard, negative-splitting 60min session on a stepper.

Start easy; then slowly build your HR to your anaerobic threshold by the end.

I can now do these 60min stepping sessions at 310 watts, pretty hard stuff.

The ultimate is to push these (UT2)UT1(AT) workouts to _two_ hours.

This is what Mike Caviston does toward the end of his preparation for a big regatta (e.g., 30K @ 1:48).

For cross-training, I like to build up to two-hour sessions, too--of running, jumping rope, biking, and/or stepping.

It seems that something really significant in terms of training effect occurs after about 90 minutes of work.

ranger

[Jamie Pfeffer]

jamie
good stuff you write.
what is the reason behind 60% for steady state pace? Seems like it's a tad under anaerobicthreshold, but above aerobic threshold. How frequently per week do you train at 60% and not concern about over training?

Thanks. I've followed Xeno's training plan for the last five months. He advocates steady-state rows that are 55-62% of 2K max. He recommends 55% in the offseaon and 62% in the season. For me, I find that I don't benefit as much for rows in the low 50s. My 2-hour piece on Sunday was (I think I remember correctly) at a 1:53 split. That migtht have been too hard. So I eased back some on Monday.

[dennish]

Ranger,. Why don't you shut it you worthless bag of wind. You have no idea what Graham Watt, Mike Caviston, Mike Van Buren or any other quality rower does in their training, but spout off continually about what they are doing. You have no idea, only your ridiculous and mistaken assumptions. If you must bray on about what you do, go right ahead but DO NOT tell others what the accomplished rowers do, like a good many things, this you just do not know.

[johnlvs2run]

Do 60min rows, twice a day, once in the morning and once in the evening.

Start easy but then slowly build the pace until you are going about as hard as you can for the last 2K.

Work your average pace for these 60min rows down to 1:50/16.3K for 60min.

ranger

Sounds good.

What pace are you doing for these 60 minute rows these days?

[ranger]

What pace are you doing for these 60 minute rows these days?

I am just getting back to this sort of rowing, John.

Not sure what I will be doing for these long rows quite yet, but I'll be happy to let you know when I start doing them again.

UT1 rowing is important, but so is work on stroking power and technique.

Initially, back in 2001-2003, I did my long UT1 rows at max drag, with a light stroke, and with very poor technique.

This is productive, up to a point, as it turns out, a very _advanced_ point (WR levels), but it isn't at all ideal.

The _most_ fundamental thing in rowing is your technique and stroking power, how much you get out of the effort you put into each stroke cycle.

That's what I have been working on lately, with great success, I think.

When I get back to hard 60min rows, I think I will now do them in the middle 1:40s--1:46? 1:45? 1:44? 1:43?

This will be an improvement of 4-6 seconds per 500m over what I did on these rows back in 2003.

ranger

[ranger]

Ranger,. Why don't you shut up

No thanks.

I _like_ to talk.

_Great_ fun.

And given that I am one the best ergers in the history of the sport, I suppose I have a _right_ to jabber on a bit about how I do it.



BTW, I have the 50s lwt EIRC championship record, the BIRC 50s and 55s lwt championship records, and the 50s lwt American record. I also have three WR rows.

Not bad, for an old wind bag.



My goal this year is to get _both_ the 55s lwt and hwt WRs--simultaneously.

Quite a trick!

I don't think that anyone has ever held WRs in both weight classes simultaneously.

So if I can pull it off, this will be a first.

To do it, I would have to outrow the greatest age group erger in the history of the sport, Andy Ripley, and even so, do it rowing as a lightweight.

Andy Ripley is 6'4", 250 lbs.

I am 5'11", and when I am at weight, 165 lbs.

I am an English professor.

I didn't start rowing until I was 50 years old.

I didn't start rowing OTW until I was 52.

Next month, I will be 57.

ranger

[johnlvs2run]

I am just getting back to this sort of rowing, John.

Not sure what I will be doing for these long rows quite yet, but I'll be happy to let you know when I start doing them again.

Okay, let me know when you're doing them.

[olly12]

When I get back to hard 60min rows, I think I will now do them in the middle 1:40s--1:46? 1:45? 1:44? 1:43?


Still spouting shit again Rich, I think you'd struggle to break 1.55 for the hour.

[ranger]

Still spouting shit

Nope.

When all is said and done this next year, I'll rate 24-26 spm for 60min and be well over 17K.

Because of my better technique and stroking power, I think my improvement will be in the range of 4 seconds per 500m (or 600m over 60min).

ranger

[JimR]

BTW, I have the 50s lwt EIRC championship record, the BIRC 50s and 55s lwt championship records, and the 50s lwt American record. I also have three WR rows.

It is most amusing how you trot out the "once upon a time I was the best" to prove your credibility.

Pity it has the opposite effect ...

JimR

[PaulS]

Rich, you haven't helped yourself (To improve, in spite of 1000+ hours per year training for 5 years) and you certainly haven't helped anyone else!

Go back to your diary where there is no need for anyone to bother with debunking your BS.

You're in A Hole! Stop Digging!! please....

[2whlrcr]

I just when I thought this Concept 2 forum was all about training in full seriousness. Things are getting interesting now.

[Jamie Pfeffer]

Ranger: How often do you use your stepper? Is it a stair machine? I'd appreciate your advice on doing a stepper workout, please. Thank you.

We just bought my wife a machine from a company called Symmetry (it's called "The HC 820 HypoCycloidal Trainer") (link is below). It's a brutal name for a machine. But it seems to give a good workout. Because Laurie has bad knees, she can't use a stair machine that often. Yet, it's her favorite exercise. We've only had the Symmetry for a few weeks, though, the early returns are good.

http://www.symmfit.com/products.html

Best,
Jamie

[ranger]

Ranger: How often do you use your stepper?

When I am sharpening, every day.

For two hours!

At 300 watts.

As a second session.

Tough stuff.

ranger

[ranger]

Rich, you haven't helped yourself

We'll see, I suppose, won't we, Paul.

Soon!



As I have mentioned, when all is said and done and I am back to consistently good racing, over the full five years I have taken to increase my stroking power and technique, I think I will have gained in the range of 30 seconds on my close competitors.

ranger