Ranger - News To Shock

[[old] FrancoisA]

<!--QuoteBegin-NavigationHazard+Jan 24 2006, 01:23 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(NavigationHazard @ Jan 24 2006, 01:23 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->You tell me how close I am.  1:33 (with breaks) is coming along nicely at r23.7 (18 spi), and 18 spi @ 40 spm is 1:18.5 pace.  I'd love to row a 2:37 1k.      <br /> </td></tr></table><br /> NH, your sense of humour is priceless!!!<br /><br /><!--QuoteBegin-ranger+Jan 24 2006, 03:53 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 24 2006, 03:53 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->BTW, my ribs are healing fine. Almost no soreness left. Should be completely healed by the weekend, I think. If I keep the drag low (110 df.), I have no problem. <br /> </td></tr></table><br />Does that mean that you won't have any excuse not to deliver stellar performance this weekend? <br /><br />Why don't you just take it easy on the stepping machine in the last few days before the race? At least, that's what any sensible person would do! We don't what you to strain a knee or a calf and end up missing yet another race! <br /><br />Just teasing you Ranger! <br /><br />Cheers!<br /><br />Francois

[[old] ranger]

The races I will do this month are just to get used to racing again and (yes) to test the effectiveness of my sharpening. <br /><br />The effectiveness of sharpening can indeed be tested and quantified. The effect of most effective training can't.<br /><br />ranger

[[old] ranger]

I am just training through the races. <br /><br />ranger

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Does that mean that you won't have any excuse not to deliver stellar performance this weekend? </td></tr></table><br /><br />I wouldn't expect anything stellar for a while. In each race, I'll just do what I think I'm ready for, given this stage in my sharpening. My rib problem has put me back a week or so, so I might just take it easy in this first race. Nonetheless, I have Dennis' WR to shoot at. That should be in reach, although quite a ways short of what I will be able to do by the end of February, I think.<br /><br />Given that I don'tt sharpen at all until just before racing, I usually get 10 seconds or so better in a 2K over the course of my sharpening. And this time I haven't sharpened for a long time, so the arc of improvement might be quite a bit steeper. When I sharpened for WIRC 2003, I rowed 2Ks of 6:40, 6:36, 6:33 in January and early February and then rowed 6:30 at Boston toward the end of February. So I got 3-4 seconds better each time out. I expect something similar this time around. <br /><br />ranger

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Why don't you just take it easy on the stepping machine in the last few days before the race? At least, that's what any sensible person would do! </td></tr></table><br /><br />I am going to push my stepping routines to marathon length this week. Then I am going to try to hold them there for the next month.<br /><br />I know, I know. That doesn't sound very sensible!<br /><br /> <br /><br />So it goes.<br /><br />I'm nutty.<br /><br />ranger

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->We don't what you to strain a knee or a calf and end up missing yet another race! </td></tr></table><br /><br />I'm trying. I'm trying. It just hasn't happened yet!<br /><br /> <br /><br />ranger

[[old] John Rupp]

<!--QuoteBegin-george nz+Jan 24 2006, 01:33 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Jan 24 2006, 01:33 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Ranger do you suffer from deja vu because that is what this post is - I bet it would be possible to go back 3 months and 6 months and 9 months and 18months and you were reporting exactly the same times and goals and suspension over and over again.<br /> sessions and that this was all going to wait till after Boston.  So where are the reported sharpening sessions, the 500's, 1k's and 2k's you were going to be doing every day? </td></tr></table><br /><br />

[[old] John Rupp]

<!--QuoteBegin-hjs+Jan 24 2006, 05:46 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 24 2006, 05:46 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I You do this for 3 years and you can row row a marathon in this format. and you step every day for a hour or two, and you skip a bit and you don,t injure yourself by doing strange things with your drag It would be possible to do 2.37      <br /><br /><br />Ps just prepare and do a few races would not be a good plan though  </td></tr></table><br /><br />Very good! <br />

[[old] george nz]

I dont mind you making comments about what your think I am thinking - because all I am feeding back is what YOU HAVE WRITTEN.<br /><br />I dont really care about how you train or what you achieve to be honest, I am just curious about your thought processes that continue to be reflected in such contradictory posts.<br /><br />One minutes its all there, your sharpening, frothing along, stroke fixed, high rates, great paces all in your own words - then we are back to stage one again.<br /><br />I am curious as from your own words you seem to have no idea where you are in your training or long term progression.<br /><br />Really tho as you say its your business and the next 5 weeks will reveal much so far those results are 1 - 0<br /><br />George

[[old] FrancoisA]

<!--QuoteBegin-george nz+Jan 24 2006, 07:16 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Jan 24 2006, 07:16 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I am curious as from your own words you seem to have no idea where you are in your training or long term progression. <br /> </td></tr></table><br />George,<br /><br />Ranger does not follow any training plan. It is all about feelings, suspension, rhythmicity, etc. <br />He is a poet after all, not an engineer!

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Ranger does not follow any training plan. It is all about feelings, suspension, rhythmicity, etc. He is a poet after all, not an engineer! </td></tr></table><br /><br />Hmm. Yes, a lot of sport is art.<br /><br />Then again, a lot of rowing is just grunt work that most people don't want to do or can't do for some reason (poor fitness, poor motivation, poor commitment, lack of concentration, need for variety and entertainment, laziness, etc.). <br /><br />Low spm rowing/UT2/level 4 rowing is largely work of this sort. <br /><br />My "rowing with breaks" is probably the ultlimate grunt work along these lines. I take off the heart rate caps and caps on stroking power in UT2/Level 4 rowing and do this: Just pull real hard until you can't. Stop. Then start again, pulling real hard until you can't. Keep going until you can't. Keep the total pace, breaks included, at about 2:00/500m. Do this once or twice a day, day after day, for 11 months. Then sharpen for a month and race.<br /><br />"Rowing with breaks."<br /><br />Works great.<br /><br />One workout for all purposes.<br /><br />Nothing very poetic in "rowing with breaks." It's _entirely_ engineering.<br /><br />ranger

[[old] mpukita]

<!--QuoteBegin-ranger+Jan 24 2006, 03:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 24 2006, 03:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->My "rowing with breaks" is probably the ultlimate grunt work along these lines. I take off the heart rate caps and caps on stroking power in UT2/Level 4 rowing and do this: Just pull real hard until you can't. Stop. Then start again, pulling real hard until you can't. Keep going until you can't. Keep the total pace, breaks included, at about 2:00/500m. Do this once or twice a day, day after day, for 11 months. Then sharpen for a month and race. <br /> </td></tr></table><br /><br />Could be called LIIT, rather than HIIT = Low Impact Interval Training.<br /><br />No?

[[old] mpukita]

<!--QuoteBegin-mpukita+Jan 24 2006, 04:05 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 24 2006, 04:05 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-ranger+Jan 24 2006, 03:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 24 2006, 03:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->My "rowing with breaks" is probably the ultlimate grunt work along these lines. I take off the heart rate caps and caps on stroking power in UT2/Level 4 rowing and do this: Just pull real hard until you can't. Stop. Then start again, pulling real hard until you can't. Keep going until you can't. Keep the total pace, breaks included, at about 2:00/500m. Do this once or twice a day, day after day, for 11 months. Then sharpen for a month and race. <br /> </td></tr></table><br /><br />Could be called LIIT, rather than HIIT = Low Impact Interval Training.<br /><br />No? <br /> </td></tr></table><br /><br />Rich:<br /><br />How many hours at a crack?<br /><br />-- Mark

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->then we are back to stage one again.<br /> </td></tr></table><br /><br />Who is back to stage one? <br /><br />When I switched from my other stroke three years ago in the off season, stage 1 was rowing for about 500m with proper technique at about 10 SPI and 20 spm (2:00 pace) and then stopping exhausted, with my stroke in total disarray--tense, arythmic, poor leverage, weak and slow legs, poor body position, no hang on the handle, back engaging too early, etc. <br /><br />It took me a year to get to 11 SPI.<br /><br />It took me another year to get to 12 SPI.<br /><br />When rowing at low rates, I am now going along at over 13 SPI at 110 df., relaxed and rhythmic, with proper technique, as I was doing this morning at 1:46 @ 22 spm.<br /><br />I hope it's not back to stage 1!<br /><br />You could go through the same progression, George. As a big heavyweight, my 10 SPI should be your 12-13 SPI.<br /><br />In a year, you could get to 13-14 SPI,<br /><br />In two years, you could get to 14-15 SPI,<br /><br />And if you stuck it out for three years, you could get to 15-16 SPI. <br /><br />Then you'd _really_ be movin'. 15 SPI is going along at 1:45 @ 20 spm. 16 SPI is going along at 1:43 @ 20 spm. Let's see, if you did that for 60min or more, that would be about 17K for the former and 17,450m for the latter. Nice 20 spm rows!<br /><br />Nothing contradictory at all in what I have been doing. I have been increasing my stroking power, technique, endurance with power, efficiency (e.g., rowing at low drag), and so forth.<br /><br />ranger

[[old] ranger]

<!--QuoteBegin-mpukita+Jan 24 2006, 03:06 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 24 2006, 03:06 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-mpukita+Jan 24 2006, 04:05 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 24 2006, 04:05 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-ranger+Jan 24 2006, 03:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 24 2006, 03:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->My "rowing with breaks" is probably the ultlimate grunt work along these lines. I take off the heart rate caps and caps on stroking power in UT2/Level 4 rowing and do this: Just pull real hard until you can't. Stop. Then start again, pulling real hard until you can't. Keep going until you can't. Keep the total pace, breaks included, at about 2:00/500m. Do this once or twice a day, day after day, for 11 months. Then sharpen for a month and race. <br /> </td></tr></table><br /><br />Could be called LIIT, rather than HIIT = Low Impact Interval Training.<br /><br />No? <br /> </td></tr></table><br /><br />Rich:<br /><br />How many hours at a crack?<br /><br />-- Mark <br /> </td></tr></table><br /><br />Yes, it's a type of interval training, but with very short breaks (10-15 seconds or so, just little breathers to get back mental and physical control). <br /><br />How long? As long as you can. I usually think about this rowing as UT2 in distance (60-90 minutes?) and high UT1 in heart rate, but nothing has to be set in stone. To survive, this sort of rowing forces you to get stronger, quicker, more explosive, more relaxed, more precise, more rhythmic, tougher, smarter, etc.<br /><br />ranger<br />