2k excellence?

ranger · Post by **ranger** » January 2nd, 2008, 3:14 am

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

Yes, isn't it?

Your personal history (past accomplishment) is one of the best indications of character, potential, and ability to perform and therefore one of the best indications of future accomplishment.

In fact, there is no better.

Much better than "not once upon a time."

Which usually implicates nothing.

Nothing will come of nothing.

ranger

ranger · Post by **ranger** » January 2nd, 2008, 3:49 am

BTW, my long afternoon stepping routines, now at 310 watts, are a lot like hard HM rows.

This is just high end UT1 stepping.

It looks as though my long UT1 rowing is now following suit.

High end UT1 rowing is best done at 26 spm, I think, right on the edge of AT.

And given my improved technique, when I pull 26 spm now, just stroking naturally, I go 1:40 (13.5 SPI).

So...

This is a little scary to think, but it may well be that I will now get to 18K for 60min!

As I have mentioned, 60min and HM are my best and favorite rows.

I think I now have the opportunity of doing something _very_ special over these distances, given my much improved stroking power (13.5 SPI) and freaky physiology.

My 2K will always be limited by my late start in rowing, my advanced age (57), which reduces my aerobic capacity.

But 60min and HM are other animals entirely.

For good 60min and HM rows, you just need to have an elevated anaerobic threshold and be able to row along at it for extended periods.

It seems as though I have exactly that elevated anaerobic threshold, given my age (175 bpm) and can indeed very comfortably hold right at it for extended periods in my UT1 rowing and stepping.

60min-90min--at least.

18K/1:40/350 watts for 60min would be an improvement of 8 seconds per 500m for me, 72 watts.

72 watts @ 26 spm is right about 3 SPI, just what I have gained in efficiency by learning to row.

I used to race at 10.5 SPI.

I will now race at 13.5 SPI.

My 60min pb is 1:48/16.7K.

I used to row 60min with shit technique at max drag, 9 SPI, and 32 spm.

It is also pleasing that, given my age and weight, 55s lwt, 1:40 is WR 2K pace.

Given "double the d, add 3," 18K is done at 2K + 10.

ranger

Rocket Roy · Post by **Rocket Roy** » January 2nd, 2008, 3:57 am

So do an hour test today not flat out of course that would be racing. So at 90% of max, that should be good for 17.5k surely.

I look forward to logging on later and seeing what you did.

philrow · Post by **philrow** » January 2nd, 2008, 4:09 am

ranger wrote: Blah blah blah, blah blah, blah blah blah blah.

Blah.

Blah blah.

Blah blah, blah blah, blah blah _blah blah_, blah.

Blah blah _blah_ blah blah.

Blah blah blah.

ranger

Actually, past events have no bearing on future occurrences. That thurr iz a fall-uhh-cee ohf logick! Given that not only is logic not on your side, but physiological fact is against you, I'd say there doesn't seem to be a whole lot going in your favor in any capacity! And I must say, while yet abstaining from another fallacy, you must be a horrible professor, of English no less.

You know, I genuinely hope you set your world records, and row faster than elite young athletes that have better physique and technique, and have been rowing for years longer than you. That would be incredible. I can't wait until February to hear of your performance. But realize how much is riding on your performance there. If you fail, let alone if you fail miserably, what little apparent attention you get now will, I'm sure, be lost entirely.

Phil

ranger · Post by **ranger** » January 2nd, 2008, 4:43 am

Rocket Roy wrote:So do an hour test today not flat out of course that would be racing. So at 90% of max, that should be good for 17.5k surely.

I look forward to logging on later and seeing what you did.

No need to worry, Roy.

If I row 18K for 60min before the end of February, I won't mess around with age group rowing anymore.

I'll row as an Open lighweight at WIRC 2008.

BTW, who is the US National Team coach these days?

I seem to be getting pretty good on the erg.

ranger

ranger · Post by **ranger** » January 2nd, 2008, 4:46 am

Actually, past events have no bearing on future occurrences.

Ah, "moment time" again.

Our postmodern age is quite an affair.

_Total_ delusion.

There is nothing permanent, nothing even stable, not even a probable cause.

Only the drama of the performance.

Only the drama.

Turn your TV off, dude.

It's turned your brains into silly putty.

ranger

ranger · Post by **ranger** » January 2nd, 2008, 4:51 am

If you fail, let alone if you fail miserably, what little apparent attention you get now will, I'm sure, be lost entirely.

Fear of failure in and around this forum is also legion.

Childish attitude.

Nothing original, and therefore important, is _ever_ done without _years_ of failure.

In the end, all art fails.

But it is still pretty good.

In fact, like democracy vs. other political systems, art is so much better than anything else that the repeated failure that it intrinsically involves is irrelevant.

Those who fear failure will never do anything worthwhile.

Courage is the #1 virtue.

Without courage--

Nothing.

If you don't have any personal courage, you might as well shoot yourself in the head and forget about it.

You're just taking up space that could be more usefully occupied by others.

ranger

Rocket Roy · Post by **Rocket Roy** » January 2nd, 2008, 4:57 am

The courage to post a workout, timed and measured for instance?

ranger · Post by **ranger** » January 2nd, 2008, 4:58 am

So do an hour test today

There is the approach to training of this forum--in full flower.

The preoccupation with testing.

As I have said many times, this preoccupation with testing is why no one ever significantly improves around here and why everyone older steadily declines.

Train, train, train.

Forget testing/racing.

Only test/race when you're ready to row at your full potential.

Constant testing, racing your workouts, is ruinous to your training.

ranger

Rocket Roy · Post by **Rocket Roy** » January 2nd, 2008, 5:01 am

ranger wrote:
So do an hour test today
There is the approach to training of this forum--in full flower.

The preoccupation with testing.

As I have said many times, this preoccupation with testing is why no one ever significantly improves around here and why everyone older steadily declines.

Train, train, train.

Forget testing/racing.

Only test/race when you're ready to row at your full potential.

Constant testing, racing your workouts, is ruinous to your training.

ranger

But this is the way you trained last year and look what happened. Surely it's time to say enough already! Lets do some test pieces and see where we are.

You must be nearly 100% fit by now so a 90% hour shouldn't inconvenience you too much.

ranger · Post by **ranger** » January 2nd, 2008, 5:06 am

But this is the way you trained last year

Yikes, you're not a very good listener.

Last year, I was pulling 12 SPI, was still struggling with my technique, and did no distance rowing or significant sharpening.

_Entirely_ different situation now.

Now, I am in a full rotation of workouts, pulling 13.5 SPI, doing full distance rowing and shapening, with my technique set.

I think I might pull an at home 6:24 2K, next week, in preparation for Elkhart.

Pulling 13.5 SPI, all I need to do is rate 30 spm for 6.5 minutes.

I am now rating 26 spm in my long UT1 rowing!

This "distance" stroke is now a beauty:

Yes, it's not 10MPS (1:55 @ 26 spm).

It's 15 seconds per 500m faster.

ranger

Rocket Roy · Post by **Rocket Roy** » January 2nd, 2008, 6:09 am

ranger wrote:
But this is the way you trained last year
Yikes, you're not a very good listener.

Last year, I was pulling 12 SPI, was still struggling with my technique, and did no distance rowing or significant sharpening.

_Entirely_ different situation now.

Now, I am in a full rotation of workouts, pulling 13.5 SPI, doing full distance rowing and shapening, with my technique set.

I think I might pull an at home 6:24 2K, next week, in preparation for Elkhart.

Pulling 13.5 SPI, all I need to do is rate 30 spm for 6.5 minutes.

I am now rating 26 spm in my long UT1 rowing!

This "distance" stroke is now a beauty:

Yes, it's not 10MPS (1:55 @ 26 spm).

It's 15 seconds per 500m faster.

ranger

Why did you post that shot?

Why not the one at 1000m at 1.40 and 26spm? For a distance stroke 279m is not far....

ranger · Post by **ranger** » January 2nd, 2008, 7:15 am

[removed]

ranger · Post by **ranger** » January 2nd, 2008, 7:16 am

What is great in this UT1 rowing and stepping is this:

If my anaerobic threshold is really 175 bpm, then this is 80% of 220 bpm, the usual maximum HR of a 20-year-old.

If UT1 rowing is rowing at 80% of your maximum HR, then I should be able to do UT1 rowing just like a 20-year-old.

And if my technique and stroking power is nearly ideal, as it now is, I should be able to do 60min and HM as well as any lightweight of any age.

We'll see!

18K/1:40 for 60min would be just about that.

ranger

ranger · Post by **ranger** » January 2nd, 2008, 7:18 am

Why did you post that shot?

Why not the one at 1000m at 1.40 and 26spm? For a distance stroke 279m is not far....

Wow.

You _really_ don't listen much.

I don't race my workouts.

I train with the clock off, in the dark, with my eyes closed, during Christmas season, with sugarplums dancing in my head.

ranger