Ranger - News To Shock

[[old] george nz]

<!--QuoteBegin-ranger+Dec 7 2005, 09:21 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 7 2005, 09:21 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Yes, I will gradually start to do faster rowing, too. <b>This month (December)</b>, this will mainly be in the form of long bouts of fartleks--Zatopek 250s, 500s, 1Ks.<br />ranger </td></tr></table><br /><br />Ranger you have not reported any of these in your training yet, lots of hours at low rates and hours on the stepper and we are a third of the way into Dec now. How are they going, it would be nice to hear how you are finding the transition to faster paces and higher rates.<br /><br />George<br /><br />oopss just saw this on the UK site, obviously you have been doing pace work for a couple of months now<br /><br /><!--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--> <b>Posted: Fri Oct 28, 2005 10:03 am</b><br /><b>I am now doing race pace (1:36 @ 32 spm) intervals/fartleks each day</b>, in addition to much else, all rowed at 12.5 SPI. This is entirely adquate for race preparation.<br /><br /><b>If I am not selected for the team, I will probably just go to EIRC anyway</b>, as I did in 2003. By then, my race preparation will be just fine.<br />ranger </td></tr></table><br /><br /><!--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--><b>Fri Oct 28, 2005 12:05 pm </b><br />I am doing race pace fartletks each day, after 15K or so of UT2 and UT1 work. 1:48 @ 22 spm is feeling very good for the UT2 work; UT1 is coming along at about 1:45 @ 24 spm; and on these 15K rows I usually work myself nicely down to AT rowing (1:40 @ 28 spm) over the course of the row. </td></tr></table><br /><br />you sly dog you have been doing race preparation for months already just not reporting it ..... wonder why that is

[[old] george nz]

<!--QuoteBegin-ranger+Dec 7 2005, 05:05 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 7 2005, 05:05 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I now race very close to 10MPS: 1:37 @ 31 spm (12.4 SPI).<br />ranger </td></tr></table><br /><br />Given that you have not raced for over 2 years and not done any race pace work, certainly not continuously for 2k I was wondering what you base this statement on?<br /><br />tks George<br />

[[old] george nz]

<!--QuoteBegin-ranger+Dec 10 2005, 10:56 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 10 2005, 10:56 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I can row for an hour or so at my anaerobic threshold: 172 bpm.<br /><br />ranger </td></tr></table><br /><br />This is an intersting statement given what Ranger posted on the UK forum<br /><br /><!--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--><b>Posted: Fri Oct 28, 2005 10:03 am</b><br />It would be stupid to go from distance rows straight to speed work without a period of preparation doing faster tempo rows (quicker than AT)<br /><br /><b>AT for me is 1:40</b>. The 2K world record for 55-year old lwt males is 1:40.5. </td></tr></table><br /><br />So you can row for an hour at 172bpm at 1:40 - I would think you will be pushing for well below 6:15 come race time<br /><br />George<br /><br />ps or was that just supposition we were not really supposed to read it as it was written

[[old] John Rupp]

<!--QuoteBegin-PaulS+Dec 10 2005, 03:42 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Dec 10 2005, 03:42 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->the source of resistance on the Erg is the Flywheel, bodyweight does not matter.  [right] </td></tr></table><br /><!--QuoteBegin-John Rupp+Dec 10 2005, 04:04 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Dec 10 2005, 04:04 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->What do you use to counteract the resistance of the flywheel then.      [right] </td></tr></table><br /><!--QuoteBegin-PaulS+Dec 10 2005, 04:27 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Dec 10 2005, 04:27 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->The same thing I use to generate the resistance, muscular contraction. </td></tr></table><br /><br />Well then how do you get muscles without weight. <br />

[[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-->The point is that if Ranger's MHR really is 200 bpm, it's at the outer, outer fringe of the statistically likely. </td></tr></table><br /><br />Well, so is doing 4-5 hours of hard physical work a day, liking it, and suffering no damage from it. Not very common.<br /><br />At the top, all sports turn into a freak show, statistical anomalies. <br /><br />In fact, at the cutting edges in any human endeavor, you find a colletion of freaks (in their own way).<br /><br />NH! You're an academic! You _couldn't_ have missed this! Look around the faculty at the U. of Chicago! The _whole_ academy is a freak show!<br /><br />The people in and around the academy have nothing whatsoever to do with statistical norms.<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-->Ranger you have not reported any of these in your training yet, lots of hours at low rates and hours on the stepper and we are a third of the way into Dec now. How are they going, it would be nice to hear how you are finding the transition to faster paces and higher rates. </td></tr></table><br /><br />George--<br /><br />I'll report in now and again on how it's going. No more low rate rowing at high power (14 SPI) now. Just relaxed, lighter stroking, 12-12.5 SPI, going for pace rather than rate. I'll do this in a relatively free format until I feel relaxed and rhythmic in this more normal ratio. Then I will start doing set pieces.<br /><br />No need to report about the free rowing, but if and when I do set pieces (distance trials, 8 x 500m, etc.), I'll certainly log in and report the results.<br /><br />Weight, endurance, and aerobic capacitiy are getting in good shape from the stepping routines. Stroking power is up to speed from the low rate rowing. Everything is go for race preparation, AT, TR, and AN rowing.<br /><br />It is 10 weeks or so until the CRASH-Bs.<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-->So you can row for an hour at 172bpm at 1:40 - I would think you will be pushing for well below 6:15 come race time </td></tr></table><br /><br />I think I can now row 1:45 at my anaeorbic threshold, maybe 1:44. <br /><br />For me, 1:40 pace is the upper fringe of the "AT" training band in the C2 manual. No, I can't row 1:40 below my anaerobic threshold. Rowing at AT paces doesn't entail staying under the threshold. AT rows are Level 2 rows, 2-3K, 6-10 minutes. As the C2 manual explains, in an AT row you "push into anaerobic areas." I don't do this if I row at 172 bpm (or below). <br /><br />Before the CRASH-Bs, I will try to get so I can do 4 x 2K at 1:40, 10' at 1:40, perhaps even 5K at 1:40. <br /><br />No, I won't be rowing for an hour at 1:40. To row for an hour, you have to stay _below_ your anaeorbic threshold, albeit _just_ below.<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-->I think your best bet now are rows at 1:40 building up to 10 mins and fast 1Ks at 1:35. </td></tr></table><br /><br />Yes, exactly, although for me, less is never more.<br /><br />I don't suffer any damage from hard hour rows. Sorry to hear that you do.<br /><br />ranger

[[old] ranger]

<!--QuoteBegin-george nz+Dec 10 2005, 08:06 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Dec 10 2005, 08:06 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-ranger+Dec 7 2005, 05:05 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 7 2005, 05:05 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I now race very close to 10MPS: 1:37 @ 31 spm (12.4 SPI).<br />ranger </td></tr></table><br /><br />Given that you have not raced for over 2 years and not done any race pace work, certainly not continuously for 2k I was wondering what you base this statement on?<br /><br />tks George <br /> </td></tr></table><br /><br />True. I don't know this for sure. I _hope_ that this is a very _conservative_ estimate. A more accurate estimation of my full potential might be 1:34 @ 32 spm (10MPS, 13.1 SPI). <br /><br /> <br /><br />In any event, using 105 df., I now row _very_ close to 10MPS at race rates and paces.<br /><br />BTW, rowing a lot at 1:40 @ 30 spm (10MPS) this morning, the stroke graph on my PM3 was still the same, over and over: a perfect semicircle. My project of learning how to row, it seems, has been a _complete_ success.<br /><br />Very smooth. Very relaxed. Balanced levers. Fat middle. 10 MPS. 12-13 SPI. <br /><br />As a 50s lwt, who could ask for more out of their stroke?<br /><br />On to other tasks...<br /><br />ranger

[[old] Jim Barry]

<br />Ranger Dec 10<br /><!--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'll see how these things come out when I have become fully habituated to standard rowing technique. I have got a ways to go yet. </td></tr></table><br /><br />RAnger Dec 11<br /><!--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-->My project of learning how to row, it seems, has been a _complete_ success </td></tr></table><br /><br />That was a heck of night of rowing!

[[old] ranger]

<!--QuoteBegin-Jim Barry+Dec 11 2005, 07:18 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Jim Barry @ Dec 11 2005, 07:18 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Ranger Dec 10<br /><!--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'll see how these things come out when I have become fully habituated to standard rowing technique. I have got a ways to go yet. </td></tr></table><br /><br />RAnger Dec 11<br /><!--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-->My project of learning how to row, it seems, has been a _complete_ success </td></tr></table><br /><br />That was a heck of night of rowing! <br /> </td></tr></table><br /><br />The _stroke_ is now set, at all rates and paces. Getting fully habituated to a stroke can take quite a while, though. In fact, I suspect that I will get better and better with the stroke for as long as five years, perhaps more.<br /><br />ranger<br />

[[old] PaulS]

<!--QuoteBegin-John Rupp+Dec 10 2005, 07:31 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Dec 10 2005, 07:31 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-PaulS+Dec 10 2005, 03:42 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Dec 10 2005, 03:42 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->the source of resistance on the Erg is the Flywheel, bodyweight does not matter.  [right] </td></tr></table><br /><!--QuoteBegin-John Rupp+Dec 10 2005, 04:04 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Dec 10 2005, 04:04 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->What do you use to counteract the resistance of the flywheel then.      [right] </td></tr></table><br /><!--QuoteBegin-PaulS+Dec 10 2005, 04:27 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Dec 10 2005, 04:27 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->The same thing I use to generate the resistance, muscular contraction. </td></tr></table><br /><br />Well then how do you get muscles without weight. <br /> </td></tr></table><br /><br />You leaps of logic are astounding, you've completely derailed, all is lost. (ID10T)

[[old] John Rupp]

PaulS,<br /><br />You didn't answer my question. <br /><br />How do you get muscles without weight? <br /><br />I am waiting for your answer.

[[old] ranger]

Nice 90 minutes @ 300 watts on the stepper this morning after erging. Big training effect for some reason. Felt much easier. Heart rate stayed flat after an hour. No drift upwards. Finishing HR 153 bpm.<br /><br />Anyway. This gives me good leeway to keep lengthening out this routine. I will keep adding 10 minutes, as I am ready and feel I can, until I get to 150 minutes, marathon length. <br /><br />Let's see. I will be burning close to 5000 calories a day in my erging and stepping from here on out over the next 10 weeks before the CRASH-Bs. <br /><br />That's about 350,000 caories or about 100 pounds of fat.<br /><br /> <br /><br />I suppose that should be enough caloric burn to make weight, given that I only have five pounds or so to lose.<br /><br /> <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-->I would also completely forget about SPI for now and until all the races are over. </td></tr></table><br /><br />Yes, I agree. In fact, the best thing now is to develop as _light_ and _quick_ a stroke as I can, given my improved strength and mechanics.<br /><br />This morning, this came out to about 12 SPI, e.g., 1:45 @ 25 spm.<br /><br />ranger