Ranger's training thread

[ranger]

Mike--

If you want to do 2:00 @ 30 spm at HOCR, I would open every session OTW with a 5K, 2:02 @ 28 spm.

Then go on and do another 10-15K of intervals, etc., from there.

ranger

[ranger]

Just like 2009, 2008, 2007, 2006, 2005, 2004

Nope.

Not at all like these years, when I was just doing foundational rowing at low rates.

More like 2001-2002, when I never rowed at low rates, but only did distance rowing at 26-30 spm (and then sharpened at higher rates).

Only now, because of my better technique, I pull 12.5 SPI with the same effort that I pulled 10.5 SPI in 2002.

Nice!

In 2001-2002, I started sharpening for winter races (WIRC qualifiers and WIRC) on September 1st.

I'll do that again this year.

In 2001-2002, I pulled 6:42 for 2K at the end of August, 6:32 in November, and 6:27.5 in January.

I suspect that I am now a dozen seconds faster.

ranger

[hjs]

Just like 2009, 2008, 2007, 2006, 2005, 2004

Nope.

Not at all like these years, when I was just doing foundational rowing at low rates.


ranger

right hahahah

every year, I am sharpening now blablabla, and am doing.....................

I will erg 6.28 the next race, that always turns out to be 7.xx

[PaulH]

If you want to do 2:00 @ 30 spm at HOCR, I would open every session OTW with a 5K, 2:02 @ 28 spm.

Liar

[ranger]

Wow.

The technical work I am doing on the erg is really helping out OTW.

I am catching more and more water, and in a more and more relaxed way with my upper body.

Big legs!

I am really feeling the run of the boat now.

The rhythm of the stroke is gorgeous.

I got to 2:00 @ 25 spm today.

8 SPI

So, that's all she wrote in terms of technique.

Now I just have to build up my consistency with it over the next couple of years.

If I can just get out OTW and rate 25 spm for an hour or two each day, stroking that well, it's curtains for my 60s competition, Dietz, VB, Meyer, and Spousta included.

If a 12 seconds per 500m difference is a minimal difference for lightweights, I am now approaching a theoretical limit.

I am rowing _very_ well!

Since I only do 1:45 @ 25 spm on the erg, at best, 2:00 @ 25 spm OTW is only 15 seconds per 500m above my erg times.

That's verging on 10 seconds per 500m better than I was doing last year in my old Peinert, when the norm for my OTW rowing was more like 25 seconds per 500m over my erg times (e.g., 2:10 @ 25 spm).

I suspect that half of my improvement OTW is due to my new boat, half to my better technique at the catch.

I put in a nice 12K OTW today, after a similar amount OTErg.

I need to build that up to 20K of each.

ranger

[hjs]

Wow.

The technical work I am doing on the erg is really helping out OTW>

I am catching more and more water, and in a more and more related way with my upper body.

ranger

isn,t the boat sinking this way

[ranger]

isn't the boat sinking

Nope.

Smooth as butta.

I'll get some video of my OTW rowing posted as soon as possible.

You can judge for yourself.

A video of some relaxed rowing at 25 spm might be best to illustrate my better catches and smoother recoveries, and the long run of the boat that results.

ranger

[hjs]

isn't the boat sinking

Nope.

Smooth as butta.

ranger

Hmmm everytime you mention that fraise a trainwreck is gonna happen.

Your "butta" is a smooth as butter on the top of the mount Everest.

[bloomp]

Rich, do you do 2:10 at 22spm for 1 minute? Or 30 seconds? I'll talk more about my training if you enlighten us about yours. Can you rate above 30spm without getting wobbly?

[ranger]

Rich, do you do 2:10 at 22spm for 1 minute? Or 30 seconds? I'll talk more about my training if you enlighten us about yours. Can you rate above 30spm without getting wobbly?

Sure, I can rate all the way up to 40 spm without getting wobbly.

1 minute? 30 seconds?

Don't know what you are talking about.

I did 12K today, after 12K on the erg, at similar rates.

I would like to build that up to 20K for each.

I don't like to rate as low at 22 spm anymore, on the erg or OTW, although I do it from time to time.

I have given up low rate rowing.

I no longer need to do it.

I usually rate 24-26 spm OTW in my distance rowing, as I do on the erg.

They feel the same to me.

My rowing isn't entirely continuous, but mostly so.

I have to turn around quite a bit, etc., which slows me down and breaks up my rowing.

The course I row is only 3K long.

The course also has multiple bridges, huge fields of lilypads, and big turns, to stay in the current, out of the lilypads.

It isn't at all a straight, open course.

The Huron River here is great until the vegetation starts to grow.

Then the rowable section of it becomes a narrow channel--with hazards on all sides.

Nonetheless, it is only a few hundred yards from my house, so I prefer it as a venue.

I'll have cleaner and more expansive venues when I go up to my cottage in Door County, WI, in a couple of weeks.

My OTW paces are about 18 seconds from my paces on the erg at the same rate.

So, if I do 1:45 @ 25 spm on the erg, that's 2:03 @ 25 spm OTW.

I'll get some video posted doing 2:03 @ 25 spm in my new Fluid so that you can check it out.

I suppose I know all of my technical faults all too well, and there are still quite a few, but I suppose it might help to have others remind me of them.



Then again, given that I will be 60 years old in a few months, if I can do 2:03 @ 25 spm, just stroking along in my everyday distance rowing, I suppose I must be doing most things right.

The 60s/F 1K at the 2009 Masters Nationals was won at 2:01 pace.

I think I might be able to rate 38 spm in a 1K.

ranger

P.S. I'll also get some video doing 1:56 @ 30 spm, so you can check out my stability at a higher rate.

[bloomp]

Wonderful, because today I got to 1:39 @ 36spm. Great stroking power, nice and long. Can you do that Rich?

[ranger]

Wonderful, because today I got to 1:39 @ 36spm. Great stroking power, nice and long. Can you do that Rich?

No.

Then again, I don't have to.

Your competition is 15 seconds per 500m faster than my competition.

A year from now, 1:56 @ 30 spm would be great stuff for me at the HOCR.

1:56 @ 30 spm would be 10 seconds per 500m faster than Dietz's 20:17.

ranger

P.S. 1:39 @ 36 spm is 10 SPI. Amazing. At Blackfly, Mike VB pulled 6.2 SPI.

[bloomp]

Wonderful, because today I got to 1:39 @ 36spm. Great stroking power, nice and long. Can you do that Rich?

No.

Then again, I don't have to.

Your competition is 15 seconds per 500m faster than my competition.

A year from now, 1:56 @ 30 spm would be great stuff for me at the HOCR.

1:56 @ 30 spm would be 10 seconds per 500m faster than Dietz's 20:17.

ranger

P.S. 1:39 @ 36 spm is 10 SPI. Amazing. At Blackfly, Mike VB pull 6.2 SPI.

Could you even get to 1:45 at ANY rate? And my point exactly. SPI is meaningless on the water, especially over the 5.8k the Black Fly regatta is.

No two speed coaches will ever be the same, REGARDLESS. So you telling me these numbers and me telling you my numbers is stupid. However if you show us a video of you flipping through your speed coach displays, showing time, meters and average pace, that says a lot!

[mikvan52]

I don't like to rate as low at 22 spm anymore, on the erg or OTW, although I do it from time to time.

I have given up low rate rowing.

I no longer need to do it.

I usually rate 24-26 spm OTW in my distance rowing, as I do on the erg.

They feel the same to me.

My rowing isn't entirely continuous, but mostly so.

I have to turn around quite a bit, etc., which slows me down and breaks up my rowing.

The course I row is only 3K long.

The course also has multiple bridges, huge fields of lilypads, and big turns, to stay in the current, out of the lilypads.

It isn't at all a straight, open course.

The Huron River here is great until the vegetation starts to grow.

Then the rowable section of it becomes a narrow channel--with hazards on all sides.

Nonetheless, it is only a few hundred yards from my house, so I prefer it as a venue.

I'll have cleaner and more expansive venues when I go up to my cottage in Door County, WI, in a couple of weeks.

Thanks for the info.

It is indeed hard to get "distance rowing" when 3k is the max you can go on a regular basis. No wonder you use the erg for your distance rows.

[ranger]

It is indeed hard to get "distance rowing" when 3k is the max you can go on a regular basis. No wonder you use the erg for your distance rows.

Sure.

But when I am training in earnest for head races this fall, I will go to Ford Lake and Belleville Lake, on the lower Huron, which, together, are a good 10 miles long.

That's where the UM Women and the EMU Men train.

http://findlakes.com/belleville_lake_mi ... cation.htm

ranger