Ranger's training thread

[PaulH]

There is really no need for more video of force curves, or for short rows with my FM stroke.

But you're the one who said you were going to produce them, not anybody here. If you can't make a decision as simple as this and stick to it for 2 whole days why should anybody believe anything you say?

[jliddil]

test1 by jliddil, on Flickr

[ranger]

There is really no need for more video of force curves, or for short rows with my FM stroke.

But you're the one who said you were going to produce them, not anybody here. If you can't make a decision as simple as this and stick to it for 2 whole days why should anybody believe anything you say?

Who cares what you believe?

What you believe has no bearing on anything in this sport.

ranger

[ranger]

test1 by jliddil, on Flickr

Yikes.

Where am I in this shot?

ranger

[Tinpusher]

How and more importantly why, did you delete the word "contradictions" from my last post?

Sorry, dude, but you're the one who is full of contratictions and is coming up short.

At your size, if you want to row well, you should be haulin' a lot of meters at 16 SPI to learn how to get fast legs, good timing and sequencing, etc.

Then, you would need to drop the 95 df. and learn how to get an efficient ratio.

You have done neither.

Therefore, you don't have a clue what you are doing.

That explains why you row a half a minute off of standard in your age and weight division, and why, knowing better, I'll _best_/_better_ standards in my age and weight division by a similar margin.

ranger

Contradictions? I don't think so. If I say I'm going to do something, I do it. If I make a wager and lose, I pay it.

I don't do any "haulin'", just erging and rowing. Sure my times right now are a little off but at least when I go to a venue I usually race. 2011 Crash-B's excepted but I had a reasonable excuse.

[ranger]

Brass-blower--

You're a 40s heavyweight, no?

So you are rowing 25 seconds off the pace for your age and weight.

I am a 60s lwt, and when I am finally ready to race, I'll outrow you over 2K.

That's pathetic, guy.

You need to look in a mirror and see who's there.

At the moment, it's nobody.

ranger

[Tinpusher]

I am a 60s lwt

No you're not.

...and when I am finally ready to race, I'll outrow you over 2K.

You will never be "ready to race" and no you won't out row me.

I see exactly who I am when I look in the mirror. Who do you see, Alice? EE? HS? Delusional.

[atklein90]

Brass-blower--

You're a 40s heavyweight, no?

So you are rowing 25 seconds off the pace for your age and weight.

I am a 60s lwt, and when I am finally ready to race, I'll outrow you over 2K.

That's pathetic, guy.

You need to look in a mirror and see who's there.

At the moment, it's nobody.

ranger

I have a feeling that Tinpusher could row sub 7:02 without warming up. You, on the other hand, cannot. In fact, that's your 2010 ranking time!!,!,!,!, hahahahahahahahahahahah!!,!!

Loser.

[jliddil]

test1 by jliddil, on Flickr

Yikes.

Where am I in this shot?

ranger

Go figure. I thought you of all people would recognize a manure pond, based on what spews forth from you each day.

[lancs]

So you are rowing 25 seconds off the pace for your age and weight.

I am a 60s lwt, and when I am finally ready to race, I'll outrow you over 2K.

That's pathetic, guy.

Another favourite Ranger tactic: compare a pace he cannot do/has not done/ will never do to a pace that someone else has actually done.

Pathetic sums you up just perfectly Prof...

[ranger]

Mike--

On the erg, the 60s lwt WR for 5K is 17:26.5.

In a couple of years, when you are 60, do you think you will be in a strong position to threaten that record?

If so, why?

If not, why not?

ranger

[rjw]

Maybe we should get PaulH to ban him from here and remove every trace of the worthless garbage he's posted on here.

I would support this move, or should I say, this remove!

[jliddil]

[luckylindy]

BTW, a poetic foot is .4 seconds long.

So, a 3-to-1 ratio is tetrameter, with drives at the beginning of each line.

Almost all of Emily Dickinson and Andrew Marvell is in tetrameter.

Quite a bit of Frost.

All folk verse--limericks, nursery rhymes, proverbs, ballads, hymns, anthems, Dr. Seuss, etc.

Some think that the classical hexameter is really just a disguised tetrameter.

Check this out.

Dancing to Homer.

Great stuff.

http://www.youtube.com/watch?v=ldZ6PwViiH8

250 lines of "Hiawatha" would get you through a 2K.



ranger

Holy cow, now I've heard it all. Is there also a base-10 poetic metric system?

When you said you dancing to Homer, I was expecting something like this: http://www.youtube.com/watch?v=rziccQrSR0I ... i guess it would be better than "save a horse, ride a cowboy".

[ranger]

When he did his great distance rowing in his early 50s, Rod Freed liked to train with 2 x 30min @ 1:44.

On these training rows, Freed claimed that he pushed his HR to 185 bpm by the end of each half hour effort.

I suspect that he rated 30 spm, if not 32 spm.

So, there's the dilemma for little old guys like Freed.

Effectiveness and efficiency.

Pulling only 10 SPI, Freed had to rate up over 30 spm to pull 1:44, and in doing it, had to drive his HR to 185 bpm.

As I understand, Freed rowed on damper 7, that is, with a drag as high as 170 df.

Given this, I suspect that Freed did his distance rowing hauling anchor, short-sliding, pulling with all of his levers simultaneously at the catch, with slow legs, a long drive time, and a low ratio, under 2-to-1, perhaps even verging on 1-to-1.

Eggbeater!

Freed was a great, great eggbeater.

It is no surprise that Freed found it hard to do a 2K of comparable quality to his distance rows, though.

His best 2K was something like 6:36, 10 SPI @ 36 spm, even though he could do a HM @ 1:45, which predicts a 6:16 2K.

Especially for an old guy like Freed, if you are ineffective and inefficient in your rowing, that is, if you don't get much work done on each stroke (because of a low SPI) and don't get much rest between drives (because of a low ratio), in a 2K, you run out of both rate and aerobic capacity.

High rates are only efficient if they are done with high ratios, and a stroke can't be both effective and done with a high ratio unless it is done at low drag.

At low drag (95 df.), though, especially if you are a little lightweight, high ratings are not at all hard to maintain because of the high ratio.

At low drag (95 df.), I now do 30 spm in a 3-to-1 ratio.

If you have the skill to get it done, low drag (95 df.) also encourages fast legs and therefore better use of your largest levers. This more effective use of the legs makes high stroking powers easier to achieve at low drag, too.

Result: At low drag (95 df.), for the same effort, or even for less effort, you can _both_ raise the rate (your efficiency) and raise the stroking power (your effectiveness).

Pace is rate times stroking power, efficiency times effectiveness, so the beneficial effect of rowing at low drag is not just arithmetical.

It is geometric.

Rowing skillfully at low drag, I suspect that some lightweights can do 1:44 @ 26 spm (12 SPI) with a HR of 170 bpm, top end UT1 rather than AT.

That is, rowing skillfully at low drag, they can hit Freed's distance paces at a much lower rate (because with a much higher stroking power) and therefore with a significantly reduced aerobic cost.

Then, in a 2K, they have the reserve aerobic capacity and efficiency to raise the rate 10 spm to 36 spm and, holding their technique together at 12 SPI, they have the effectiveness to pull 6:12 for 2K.

ranger