Ranger's training thread
Re: Ranger's training thread
DANISH LIGHTWEIGHT RACING STROKE
ranger
ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
Re: Ranger's training thread
My top-end UT1 stroke, 1:44 @ 26 spm, is also 12 SPI, 119 df.
Top-end UT1 is 2K + 10; so 1:44 for top-end UT1 predicts a 1:34/6:16 2K.
So, all of my little Indians are now lining up!
I'll race, 1:34 @ 35 spm (12 SPI).
Give or take a smidge, my stroke will be exactly like Stephansen's--12 SPI.
I will just race at a lower rate, given my age and therefore somewhat reduced aerobic capacity.
I'll row with the same stroking power, though, and at the same drag.
I suspect that Stephansen will also have a hard time racing at 42 spm--in 40 years--when he is 60 years old.
For me, 35 spm will be plenty high for a 2K rating.
ranger
Top-end UT1 is 2K + 10; so 1:44 for top-end UT1 predicts a 1:34/6:16 2K.
So, all of my little Indians are now lining up!
I'll race, 1:34 @ 35 spm (12 SPI).
Give or take a smidge, my stroke will be exactly like Stephansen's--12 SPI.
I will just race at a lower rate, given my age and therefore somewhat reduced aerobic capacity.
I'll row with the same stroking power, though, and at the same drag.
I suspect that Stephansen will also have a hard time racing at 42 spm--in 40 years--when he is 60 years old.
For me, 35 spm will be plenty high for a 2K rating.
ranger
Last edited by ranger on March 10th, 2011, 6:46 am, edited 1 time in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
Re: Ranger's training thread
Mike--
Post a force curve of your rowing, 1:58 @ 23 spm (9.5 SPI).
Let's see what you are doing wrong.
It must be a bunch of things.
ranger
Post a force curve of your rowing, 1:58 @ 23 spm (9.5 SPI).
Let's see what you are doing wrong.
It must be a bunch of things.
ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
Re: Ranger's training thread
Mike--mikvan52 wrote: Byron... going to be taking a break from this thread...
I will not even read it.
= Mike
Given the wretched quality of your rowing, this sort of avoidance of what you should be doing in training in order to get better is typical of those in and around this forum.
"Hear no evil."
"See no evil."
Good luck with it.
Life is short.
Then you die.
Yours truly--
THE DEVIL
http://www.youtube.com/watch?v=tnepPZChA5U
Last edited by ranger on March 10th, 2011, 6:37 am, edited 2 times in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread
So, as the 2010/11 season nears its end, ranger "I race more than anyone and will be re-writing the record books" Cureton has raced, er, once and posted a ... 7:02 at around 10 SPI and shown us a fine example of noob pacing after nine years of erging. He has, however, visited more race venues than anyone else on the circuit.
That's Rich
That's Rich
Re: Ranger's training thread
At the end of the indoor rowing season this year (April 30th), I'll have the best 2K for my age and weight--again.snowleopard wrote:So, as the 2010/11 season nears its end, ranger "I race more than anyone and will be re-writing the record books" Cureton has raced, er, once and posted a ... 7:02 at around 10 SPI and shown us a fine example of noob pacing after nine years of erging. He has, however, visited more race venues than anyone else on the circuit.
That's Rich
That will be three years running.
This time, I'll beat the heavyweights.
I'll be only the second 60s erger to pull sub-6:30.
I'll beat Spousta's 6:30.9 time pretty easily, without even preparing for it fully.
And I am a lightweight.
ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
Re: Ranger's training thread
Richranger wrote:Hugely smooth and relaxed stroke now, 1:30 @ 40 spm (12 SPI).
2-to-1 ratio, right on the money.
.5 seconds for the drive.
1.0 seconds for the recovery.
119 df.
There's my AN stroke, for 8 x 500m and 1K.
Back in 2002-2003, I also did 8 x 500m and 1K at 40 spm, but 4 seconds per 500m slower.
10.5 SPI rather than 12 SPI.
My technique is much better now.
I have now lowered the drag from max to 119 df., using length and quickness with my legs (in good timing with my other levers) to generate pace instead of short-sliding, diving at the catch, and hauling anchor with my upper body, dragging my legs behind.
I now row well.
ranger
Did you actually manage one 500 at that pace, it would rank number one this year, well done if you did!
Steve
Re: Ranger's training thread
Where are you planning to race (rather than just visit) for the remainder of the season?ranger wrote: At the end of the indoor rowing season this year (April 30th), I'll have the best 2K for my age and weight--again.
You understand what the word 'am' means, right?ranger wrote: And I am a lightweight.
Re: Ranger's training thread
Stroke, singular, of course.Steve G wrote:Richranger wrote:Hugely smooth and relaxed stroke now, 1:30 @ 40 spm (12 SPI).
2-to-1 ratio, right on the money.
.5 seconds for the drive.
1.0 seconds for the recovery.
119 df.
There's my AN stroke, for 8 x 500m and 1K.
Did you actually manage one 500 at that pace, it would rank number one this year, well done if you did!
Steve
43/m/183cm/HW
All time PBs: 100m 14.0 | 500m 1:18.1 | 1k 2:55.7 | 2k 6:15.4 | 5k 16:59.3 | 6k 20:46.5 | 10k 35:46.0
40+ PBs: 100m 14.7 | 500m 1:20.5 | 1k 2:59.6 | 2k 6:21.9 | 5k 17:29.6 | HM 1:19:33.1| FM 2:51:58.5 | 100k 7:35:09 | 24h 250,706m
All time PBs: 100m 14.0 | 500m 1:18.1 | 1k 2:55.7 | 2k 6:15.4 | 5k 16:59.3 | 6k 20:46.5 | 10k 35:46.0
40+ PBs: 100m 14.7 | 500m 1:20.5 | 1k 2:59.6 | 2k 6:21.9 | 5k 17:29.6 | HM 1:19:33.1| FM 2:51:58.5 | 100k 7:35:09 | 24h 250,706m
Re: Ranger's training thread
Have they changed the lwt limit to 80kg?! Excellent! I'm a lwt again too thenranger wrote:And I am a lightweight.
Re: Ranger's training thread
Yea, you are.lancs wrote:Have they changed the lwt limit to 80kg?! Excellent! I'm a lwt again too thenranger wrote:And I am a lightweight.
It's just that we row about the same and the standards in your lightweight age and weight division is 6:06 while mine is 6:42.5.
ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
Re: Ranger's training thread
On the erg, you can race just about anywhere--in your basement, in your garage, in your backyard, out of the driveway, or even out on the dock before rowing OTW.PaulH wrote:Where are you planning to race (rather than just visit) for the remainder of the season?
The erg is a versatile, mobile contraption.
A useful little gizmo.
ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread
lancs wrote:Have they changed the lwt limit to 80kg?! Excellent! I'm a lwt again too thenranger wrote:And I am a lightweight.
No it's 85 now
Re: Ranger's training thread
Huh?! I thought lancs was sub 6:30, and you are over 7:00? Am I missing something?ranger wrote:Yea, you are.lancs wrote:Have they changed the lwt limit to 80kg?! Excellent! I'm a lwt again too thenranger wrote:And I am a lightweight.
It's just that we row about the same and the standards in your lightweight age and weight division is 6:06 while mine is 6:42.5.
ranger
I also thought you are a heavyweight now.
Rich Cureton M 60 hwt 5'11" 180 lbs. 7:02.3 (lwt) 2K
Re: Ranger's training thread
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Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)