Ranger's training thread

[ranger]

Is that so?

Yep.

ranger

[ranger]

You claim to not be RWB's any longer.

RWBs is done at a _very_ high stroking power (for me, 15 SPI, etc.) over relatively short intervals (not much more than 500m an interval) with a high HR (e.g., AT) at max drag and brief rest between intervals.

This is indeed unusual rowing.

I stopped doing this about a year ago.

I row well (13 SPI) over longer distances with a modest HR (usually UT1, for me, 150-170 bpm) at minimal drag (119 df.).

This is just normal stuff.

ranger

[whp4]

This is just normal stuff.

Except that you have to take a break every 500m to keep your heart inside your chest.

[ranger]

This is just normal stuff.

Except that you have to take a break every 500m to keep your heart inside your chest.

No, my HR is just a modest UT1, steady state.

160 bpm is _hugely_ high for middlin' UT1, given my age, but so it goes.

My maxHR is still 190 bpm.

My anaerobic threshold is 87% HRR.

I can row comfortably with my HR at 170 bpm for an hour.

This is the profile of a 30-year-old.

For most 60-year-olds, 160 bpm is max.

Middlin' UT1 is in the high 130s bpm.

Anaerobic threshold is 145 bpm.

For me, this is only top-end UT2.

ranger

[ranger]

The most important thing in training for rowing, I think, is establishing a comfortable base pace:

26 spm at a sub-threshold but top-end UT1 HR.

If you can do this, almost all of your everyday meters can be done at this base pace.

Base pace is 2K + 10.

So, if you pull in and around 1:45/7:00 for 2K, 1:55 is your base pace.

At 26 spm, 1:55 is 10 MPS.

This is the kind of thing that PaulS recommends for distance rowing.

The trouble is:

1:55 @ 26 spm is only 8.8 SPI.

Yuk.

That's rowing like shit.

Why train yourself to be bad?

I am now pulling 1:42 @ 26 spm for my base pace rowing.

That's 12.8 SPI.

For a lightweight of any age, 12.8 SPI is rowing pretty darn well.

119 df.

1:55 is 230 watts.

1:42 is 330 watts.

The difference is 100 watts.

13 seconds per 500m.

When they are fully trained up for it, someone with a top-end UT1 pace of 1:42 @ 26 spm can row a 1:32/6:08 2K.

They can do 17.7K for 60min.

No 60s lwt has ever pulled 1:52/16K for 60min.

1:42 @ 26 spm (12.8 SPI) is 11.35 MPS.

If you are pulling 13 SPI, 10 MPS comes along 1:34 @ 32 spm, 6:16 for 2K.

The 50s heavyweight WR for 60min is Steve Krum's 1:46/17.05K.

ranger

[ranger]

Nice hour on the Kurt Kinetic after 20K OTErg ("Save a Horse, Ride a Cowboy", rowing well at low drag and 26 spm).

Normal HRs during the rowing but a freaky HR on the ride.

I must have been tired, hot, dehydrated, etc.

After I warmed up, my HR rode right at 175 bpm, steady state, for the hour, without any unusual discomfort.

It even hit 180 bpm once, but that was a little _too_ creepy, so I slowed down until it floated back to 175 bpm.

Go figure.

Anyway, it's nice to see my HR up that high.

Perhaps the faster rowing that I am doing (26 spm, rather than 22 spm) is loosening things up physiologically.

ranger

[MRapp]

You've sufficiently proven that you are capable of using a calculator and crunching SPI numbers. Nobody else cares about your SPI. Once again you evaded the question. Why can't you post a screenshot of your 1:42/26 base pace sessions? There is only one reason in the world not to snap a photo and post it here. The fact that you're lying. We all know you're lying, I simply wish to be entertained by the lies you tell to avoid snapping that picture. Ignoring the question entirely is not very entertaining and provides me with little value. Come on now, this is your show, entertain us with some more lies!

[ranger]

Come on now, this is your show, entertain us

Sure, the next numbers to come in (from distance trials and sharpening workouts) will be entertaining.

I have nothing to offer on these issues at the moment, though.

I think the numbers from these trials and workouts will come in right on my targets but I suppose we'll have to wait and see.

The pace I ride along at in my "Save a Horse, Ride a Cowboy" session is _very_ fast (1:42) for a 60-year-old lightweight, given that I am only rating 26 spm in a 3.5-to-1 ratio.

When I do this session continuously for a HM, I will break all of the 60s hwt WRs from 5K to HM, by crescendoing margins, the 60s hwt HM WR by eight seconds per 500m.

ranger

[atklein90]

Come on now, this is your show, entertain us

The pace I ride along at in my "Save a Horse, Ride a Cowboy" session is _very_ fast (1:42) for a 60-year-old lightweight, given that I am only rating 26 spm in a 3.5-to-1 ratio.

ranger

So why not post a picture of these astounding daily rows? Probably because reality is significantly different than your claims. You're pathetic.

[ranger]

So why not post a picture of these astounding daily rows?

These daily rows are just training at the moment, not racing.

I am just learning tricks that are helping me to relax completely with the cadence, while pushing my HR up to my anaerobic threshold.

When those two things come together (complete relaxation with the cadence at my anaerobic threshold), I will be ready for a set of trials.

Given my age and weight, the rowing is so fast (1:42) that, when this happens, I can do trials at all of the distances, 5K through HM, immediately/simultaneously.

There will be no need to distinguish between them.

I have also been working up to a FM trial with my "Steamroller" sessions at 22 spm.

My work on technique and stroking power is now done.

I now row well (13 SPI) at low drag (119 df.).

I am now just preparing to race.

ranger

[leadville]

Come on now, this is your show, entertain us

The pace I ride along at in my "Save a Horse, Ride a Cowboy" session is _very_ fast (1:42) for a 60-year-old lightweight, given that I am only rating 26 spm in a 3.5-to-1 ratio.

ranger

So why not post a picture of these astounding daily rows? Probably because reality is significantly different than your claims. You're pathetic.

perhaps rangerboy will, when - or rather if - he becomes expert enough in photoshop.

then we'll have to rely on Dougie to expose his lies.

of course, there's ample enough evidence of rangerboy's lying - right there in black and white in his race results over the last 12+ months!

[MRapp]

leadville, that's a very good point. We can reverse engineer his training paces from his race results. What does a 7:02 2k equate to for AT, UT1, UT2? At this point, because he's not willing to show otherwise, those are his true training paces.

What does a DNS after driving 300 miles to race for 7 minutes equate to in training paces

[mikvan52]

Let us assume, for purposes of argument, that Rich is as fast as he says he is: 6:16 2k speed at any weight...
(that's right: humor me!)

If so, he would have to have the ability to pull a 1:25 500 (as basic speed for a 500m TT). He could then train himself for 1:34 pace for 2k...
(hypothetically)

ask now: What is his current 500m speed...
Even if out of shape it should be w/i 6 seconds of this 1:25.

I tested this last night....
I am out of shape, due to an injury from which I am now almost fully recovered. The recovery invlvolved no erging from December 16 - January 31.
Nonetheless:
Last fall I pulled a 1:30 500m piece => trained
Last night I pulled a 1:36 (-) 500m piece => on 4 days training.

Want to see it?

look here:

What do you have to show us Rich?
Even if you were out of shape you should be able to sit down and pull 63 strokes at a 38 and come up with a 1:31.
"Show us the money!"....
63 strokes of video => that's all it takes...

[ranger]

If so, he would have to have the ability to pull a 1:25 500

Sure.

I think I can do 1:25 for 500m.

Back in 2007, I did 500r30 @ 1:30, and that was still rowing badly, struggling with technique.

That's 16 SPI.

No reason to, though.

8 x 500m at 2K - 3 is much more important as race preparation, as is 20 x 500m at 2K.

500m trials are a waste of time and energy.

In 10 years of rowing, I have never done one.

But I have a dozen sub-6:40 2Ks, including five sub-6:30, three being WR rows.

ranger

[ranger]

I am out of shape, due to an injury from which I am now almost fully recovered.

Sorry to hear you were injured.

Good to hear you have recovered.

What happened?

ranger