6:28 2K

[hjs]

And when it does, we'll be able to look back and see that you missed all of your targets yet again.

To this point, I haven't been training to race.
But I now am.
If I do full distance rowing and sharpening this winter and still miss my 2K target at WIRC (and/or in the WIRC qualifiers), so be it.
Nothing ventured, nothing gained.
I will have tried my best.
I now have both the technique and the fitness I need, at the proper weight.
So, conditions are go.

We'll soon have an outcome.

ranger

No we will not have an outcome soon , we have had that outcome every year, this year will just be in line with the rest. You even won,t be able to see you goals at the horizon.

[ranger]

this year will just be...

GREAT.

How could it not be?

I have finally learned how to row and therefore have left foundational rowing behind.

I am back racing, but now at 11.7 SPI rather than 8.7 SPI (or whatever, like other 55s (or 60s) lightweights).

Stephansen pulls 11.7 SPI.

BTW, there is really something to the notion of soft catches but firm and constant acceleration thereafter in the rowing stroke.

Clearly, almost no one gets this done.

Why?

If you get this done, you need only 100 kgs. of peak pressure in order to just go along, 1:45 @ 26 spm (11.7 SPI).

If you can do thatt for a couple of hours, you can pull 6:08 for 2K.

120min is done at 2K + 13.

26 spm is a _very_ comfortable rate.

100 kgs. of peak pressure is a pretty soft catch, especially if you have some height and strength.

At full slide, pulling hard, I do 120 kgs. of peak pressure.

So, 100 kgs. of peak pressure is quite a bit softer than that.

After that, it's just one stroke after another and a bit of muscular endurance.

Each stroke is just not that hard to do.

The crucial part of the stroke to get to the 11.7 SPI is not the catch but the middle of the drive into the finish.

Just keep a firm and constant acceleration and get a flat pull with a full finish.

And there you have it.

Distance rowing.

You can check the acceleration on your stroke by making sure that you keep a straight line descent to the baseline and a fairly elevated level, at least forty-five degrees, on your force curve.

If your force curve dips on the way down from its 100 kg. peak, you are losing the opportunity to keep a firm and constant accerlation through the middle of your drive into the finish.

1:45 is a _great_ pace for steady-state, distance rowing--for anyone, regardless of age and weight.

That is 17.15K every hour.

ranger

P.S, Rocket Roy rated 26 spm for a FM but pulling 1:56 rather than 1:45.

That's 8.7 SPI.

[hjs]

this year will just be...

GREAT.

How could it not be?


I am back racing, but now at 11.7 SPI rather than 8.7 SPI (or whatever, like other 55s (or 60s) lightweights).

Stephansen pulls 11.7 SPI. and rows sub 6, I row sub 7 on a good day


1:45 is a _great_ pace

Comparing yourself to a top athlete in his prime nok nok you are almost 60

1.45 is indeed a good 2k pace for you, if you have something left you will crack that sub 7 min, would be a nice season starter.

[ranger]

Rowing is all about UT1 training.

You can read your 2K right off your threshold pace.

I did 60min @ 1:48 back in 2003, without even knowing how to row.

I am quite a bit better than that now.

If I can do a HM @ 1:45, I can do a 2K @ 1:34.

HM is done at 2K + 11.

So the stage is set!

I have another couple of months of distance rowing before I need to start sharpening for WIRC.

Lots of work to do.

Just put it on 26 spm--and go.

Take good strokes.

And that's it.

Hour after hour.

11.7 SPI

ranger

[hjs]

Just put it on 26 spm--and go.

Take good strokes.

And that's it.

Hour after hour, break after break

11.7 SPI

ranger

fixed

[ranger]

1.45 is indeed a good 2k pace for you

Indeed it is.

Last year, only one 60s lwt rowed under 1:45 for 2K, the WR-holder, Brian Bailey.

1 Brian Bailey 62 Cheltenham GBR 6:51.8 RACE
2 Robert Lakin 60 USA 7:00.6 RACE
3 Gregory Brock 61 santa cruz ca USA 7:02.2 RACE
4 Leif Pedersen 63 DNK 7:02.3 RACE
5 Leif Pedersen 63 DEN 7:02.6 RACE
6 Michael Brownjohn 60 Upminster Essex GBR 7:05.2 IND
7 Henry Baker 61 Santa Barbara CA USA 7:05.4 RowPro
8 Rick Bayko 61 Newburyport MA USA 7:06.7 RACE
9 Alain Mangin 60 FRA 7:09.1 RACE
10 Bob Lakin 60 Wichita KS USA 7:09.4 IND

I pulled 6:41 (1:40.25 pace) without even preparing for it, just on the basis of foundational training.

Nice AT effort.

ranger

[ranger]

Since 2003, I have just been doing foundational rowing, working on technique, both OTW and off.

That project is now complete.

So I am again training to race.

No more foundational rowing.

I am now doing distance rowing.

When I am done with distance rowing, I will do full sharpening.

I get about a dozen seconds (3 seconds per 500m) each from distance rowing and sharpening.

3 + 3 = 6

1:40 - 6 = 1:34



Perfect.

6:16

ranger

[ranger]

1:34 @ 36 spm = 11.7 SPI

Perfect.

ranger

[Yankeerunner]

1.45 is indeed a good 2k pace for you

Indeed it is.

Last year, only one 60s lwt rowed under 1:45 for 2K, the WR-holder, Brian Bailey.

1 Brian Bailey 62 Cheltenham GBR 6:51.8 RACE
2 Robert Lakin 60 USA 7:00.6 RACE
3 Gregory Brock 61 santa cruz ca USA 7:02.2 RACE
4 Leif Pedersen 63 DNK 7:02.3 RACE
5 Leif Pedersen 63 DEN 7:02.6 RACE
6 Michael Brownjohn 60 Upminster Essex GBR 7:05.2 IND
7 Henry Baker 61 Santa Barbara CA USA 7:05.4 RowPro
8 Rick Bayko 61 Newburyport MA USA 7:06.7 RACE
9 Alain Mangin 60 FRA 7:09.1 RACE
10 Bob Lakin 60 Wichita KS USA 7:09.4 IND

I pulled 6:41 (1:40.25 pace) without even preparing for it, just on the basis of foundational training.

Nice AT effort.

ranger

Heck, you bleat on about doing 6:41 without even preparing for it. My 7:06.7 was done off of no training at all! On the day of the CRASH-Bs I got up out of hospital bed, where I had lain for six months in a coma, walked the 35 miles from Newburyport to Boston, in a blinding snowstorm, uphill all the way, killing a sabre-toothed tiger with my left shoe at the 22 mile point, arriving barely in time for the weigh-in but not in time to find a warmup machine, so I had to do it cold. That would make my 7:06.7 pretty good, No?

So IF you and I were to find ourselves at the same venue fully trained, THEN it wouldn't be a stretch to predict that I would beat you 6:15 to 6:16.

[ranger]

Delighted with my cross-training routines.

In addition to my rowing, three hours a day on my bike is now possible with no tiredness whatsoever.

Given that I am already at weight and therefore can eat all I want to, this is ideal.

I am in the best shape of my life.

If I can get my rowing to 3 x 60min, too, this would be professional training.

As an Olympian, Xeno did three hours a day on his bike each afternoon, just to stay light and loose and ready for the next rowing session.

This biking is an amazing sweat-fest.

I lose about two kgs. of water an hour.

I flood the place.

The sweat comes from the high resistance, as in erging.

I ride with my bike on the highest gear.

ranger

[ranger]

Heck, you beat...

...everyone.

Yea, I know, this last year, by three seconds, without even preparing for it.

Can't wait to see what happens this year and next, now that I am training to race.

ranger

[hjs]

1.45 is indeed a good 2k pace for you

Indeed it is.

Last year, only one 60s lwt rowed under 1:45 for 2K, the WR-holder, Brian Bailey.

1 Brian Bailey 62 Cheltenham GBR 6:51.8 RACE
2 Robert Lakin 60 USA 7:00.6 RACE
3 Gregory Brock 61 santa cruz ca USA 7:02.2 RACE
4 Leif Pedersen 63 DNK 7:02.3 RACE
5 Leif Pedersen 63 DEN 7:02.6 RACE
6 Michael Brownjohn 60 Upminster Essex GBR 7:05.2 IND
7 Henry Baker 61 Santa Barbara CA USA 7:05.4 RowPro
8 Rick Bayko 61 Newburyport MA USA 7:06.7 RACE
9 Alain Mangin 60 FRA 7:09.1 RACE
10 Bob Lakin 60 Wichita KS USA 7:09.4 IND

I pulled 6:41 (1:40.25 pace) without even preparing for it, just on the basis of foundational training.

Nice AT effort.

ranger

Heck, you bleat on about doing 6:41 without even preparing for it. My 7:06.7 was done off of no training at all! On the day of the CRASH-Bs I got up out of hospital bed, where I had lain for six months in a coma, walked the 35 miles from Newburyport to Boston, in a blinding snowstorm, uphill all the way, killing a sabre-toothed tiger with my left shoe at the 22 mile point, arriving barely in time for the weigh-in but not in time to find a warmup machine, so I had to do it cold. That would make my 7:06.7 pretty good, No?

So IF you and I were to find ourselves at the same venue fully trained, THEN it wouldn't be a stretch to predict that I would beat you 6:15 to 6:16.

Rick you forget something, you rowed that 2k without breathing and one handed

[ranger]

So IF...

Nothing iffy about the lwt 6:41 last year, without even doing distance rowing or sharpening.

Solid stuff.

Fact.

No one came close to it, fully trained.

In a couple of weeks, I suspect that no one will come close to my BIRC championship record in the 55s lwts, either.

This was last year's race:

55
6:53.6 John Busk Copenhagen Fire Brigade
1
56
7:04.5 Thomas Knight Newastle On Tyne
2
55
7:05.1 Chris Betenson Cheddar
3
59
7:15.2 George Meredith Gravesend IRC
4
57
7:17.0 Neil Little Old Wrecks IRC
5
59
7:18.4 Joe Keating Paddypower
6
59
7:27.9 Ian Spalding Wildmoor Spa7


ranger

[hjs]

So IF...

Nothing iffy about the lwt 6:41 last year, without even doing distance rowing or sharpening.



Fact.

ranger

indeed , you did exactly what I predicted "Only" 25 seconds above your target.

But you did quite some racing before that, remember, those 6.50/7.00 races, that is sharpening but on the onther hand how should you know, you haven,t sharpened in yearssssssssssssssss if ever hahahaha

[snowleopard]

Last year, only one 60s lwt rowed under 1:45 for 2K, the WR-holder, Brian Bailey

Not much interested in what I will do when I am 60 at the moment

So in what way is Brian Bailey's performance of any importance to you?