6:28 2K

[KevJGK]

Kevin--

What you can do for an AT workout depends on your threshold, steady state rowing, e.g., what you can do for 60min.

But as you have described your situation, you have no steady state rowing at all, much less steady state threshold rowing.

So I can understand why you are so bewildered.

ranger

So should I book the flights?

[hjs]

Rich
You mentioned in an earlier post you could do thirty pull ups, then a few posts later you said you dont do any anymore but would provide a video?
You cannot go from nought to thirty, prove it mister.
I can do 50 press-ups no problem, but if I did none for 3 months I would struggle to do 25, simple facts.
BTW I have asked numerous times what is your weight pre workout, no answer yet?

Cheers
Steve 59 64 kgs

SNIP
ranger

Rich
you avoided ,my weight question again!
Steve

80 kg plus is a safe bet

[hjs]

Kevin--

What you can do for an AT workout depends on your threshold, steady state rowing, e.g., what you can do for 60min.

But as you have described your situation, you have no steady state rowing at all, much less steady state threshold rowing.

So I can understand why you are so bewildered.

ranger

So should I book the flights?

The nutty pro may have big trouble with your Birc time Kevin

[ranger]

Kevin--

What you can do for an AT workout depends on your threshold, steady state rowing, e.g., what you can do for 60min.

But as you have described your situation, you have no steady state rowing at all, much less steady state threshold rowing.

So I can understand why you are so bewildered.

ranger

So should I book the flights?

How about this?

Over the next couple of weeks, I'll do 4 x 2K @ 1:42 and post the screenshot.

Then you can bet me $5000 that I am liying.

Book the flights then.

You can come to Ann Arbor, and I'll do it again where you can witness it in person.

Or how about this?

I'll videotape the workout and post it here.

Then you can bet me $5000 that I made up the video.

Book the flights then.

You can come to Ann Arbor, and I'll do it again where you can witness it in person.

What do you like for breakfast, so that I can get ready for your visit?

Do you like mustard on your hot dogs?



I'll run out to the store and get some.

BTW, when he 53, Rod Freed, who was a lightweight, too, liked to do 2 x 8K @ 1:44 for his workouts.

Nice!

Freed could do 1:45 for a HM.

ranger

[ausrwr]

[quote="ranger
Sometime over the next month or so, I'll just do 1:43 @ 29 spm (11 SPI, 10 MPS) for 8K and post the screenshot.

That's 4 x 2K @ 1:43, no rest.

My target for 30min is 1:41.

The 60s lwt WR for 30min is 8225, 1:49.4 pace.

ranger[/quote]

You're not 60. Or a lightweight.
Man, I'm counting the days for this half hour...

[ranger]

You're not 60. Or a lightweight.

So I faked my weight at those five weigh-ins last year?



True, I am not yet 60.

I am not even 59.

I'll be 59 next month.

And, yea.

I lose .45 seconds a year over 2K.

So I'll be slow as molasses next year.



If I row a lwt 6:16 this year, I'll fall _waaaay_ off that, to 6:16.45, by next year.

Dang!

With such a steep decline, all the youngsters will come streaming by me on the backstretch.



ranger

[snowleopard]

Over the next couple of weeks, I'll do 4 x 2K @ 1:42 and post the screenshot.

What happened? Three years ago 4 x 2K @ 1:38 was a lock.

[eliotsmith]

Let us recall the initial post to this thread.

If I continue this training, I think I'll pull an at-home, 6:28 2K by the end of the month.

[eliotsmith]

Rich
you avoided ,my weight question again!

on 18 Dec...

New hard facts:

This year, my weight has been in order since September.

On 19 Dec....

To row as a lightweight, you only have to be at weight two hours before you race.

And that's that.

What weight you are all of the other times is irrelevant.

[ranger]

Over the next couple of weeks, I'll do 4 x 2K @ 1:42 and post the screenshot.

What happened? Three years ago 4 x 2K @ 1:38 was a lock.

That is still the goal.

I'll start at 1:43/1:42 and grind down to 1:38.

ranger

[ranger]

My weight is great, folks.

Best it has ever been.

I don't have any weight to lose at all.

This year, with no worries about weight, this winter, I can focus squarely on the main issues--sharpening and racing.

I made weight in the middle of September, and I have kept my weight steady at that level ever since.

ranger

[ranger]

BTW, Chapter 6 in _Rowing Faster_ ("Improving Anaerobic Threshold") is excellent.

My experience matches what Fritsch says--almost exactly.

For long-term improvement, rowing in and around your anaerobic threshold is crucial.

Too much fast rowing and racing leads to stagnation.

Experienced endurance athletes, Fritsch notes, can monitor this sort of rowing effectively without getting stale. Less experienced athletes have difficulty.

If you do enough threshold rowing, your anaerobic threshold can approach 90% HRR.

Your anaerobic threshold responds to training like nothing else and leads to the biggest training effects over the longest time.

Threshold rowing should be done at a substantial rates, rates approaching race rates, not at low rates.

Warm ups and warm downs are crucial to the effectiveness and management of threshold training.

There are many ways of doing threshold rowing--long sustained rows, distance trials, fartleks, long rows with surges, rows with stepladder ratings, etc.

And so forth.

The only thing I disagree with in the chapter is Fritsch's comments on frequency.

He says that threshold rowing should never be done much more than twice a week.

I disagree.

If you do threshold rowing enough, and are careful with it, I think you can do it every day, in some sort of format.

This iis a pretty important disagreement.

Why?

This might be true:

The more (and better) threshold rowing you can do, the closer you will approach your full potential as a rower.

The best threshold session, I think, is a hard 60min row, negative splitting, finishing the last couple of Ks with a max HR, flat out.

Fritsch could have also added this, I think:

The best threshold rowiing is done at 10 MPS and a stroking power two SPI below your natural stroking power.

That is, it is done with a light, quick stroke.

As PaulS stresses, recoveries are important when rowing at 10 MPS, as is accelerating the handle in the middle and the end of your stroke.

These should match, and both should be snappy.

Spend as little time as possible at the finish.

Keep the rate up!

The ideal, I think, would be feeling comfortable rating 30 spm for an hour.

I suspect that this is what Eskild does when he pulls 18K for 60min.

1:40 @ 30 spm (11.7 SPI, 10 MPS)

I now do my threshold rowing, 1:43 @ 29 spm (11 SPI, 10 MPS).

Delighted with that.

The goal is to do this for an hour.

In terms of an AT (Level 2) interval workout, that's just a bit (500m or so) shy of 9 x 2K @ 1:43 (no rest).

ranger

[ranger]

My anaerobic threshold is 172 bpm.

My maxHR is 190 bpm.

My resting HR is 40 bpm.

So my anaerobic threshold is 87% HRR.

ranger

[snowleopard]

BTW, Chapter 6 in _Rowing Faster_ ("Improving Anaerobic Threshold") is excellent.

My experience matches what Fritsch says--almost exactly.

Well you have never been shy of distorting the evidence to fit the facts

My maxHR is 190 bpm.

It isn't.

[bellboy]

KevJGK, are you sure you want to end up in a basement in the depths of a bleak Michigan midwinter with our erstwhile hero? Have you seen Silence of The Lambs? Tell you what mate, if you do i`l look after your missus for you.Its the least i can do