Ranger - News To Shock

[[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-->Let your body recover!<br />You have to be totally recovered by January 21. </td></tr></table><br /><br />My body is just fine. No "recovery" needed, especially if I drop the trudging at 14 SPI entirely, which I now have. That sort of power rowing is indeed hard to recover from each day, although I eventually got used to it.<br /><br />I am now rowing at 12 SPI. Feels like a feather.<br /><br />The stepping routines do nothing but good. No weariness at all from them. Running is quite a bit "lighter" and "quicker" than rowing. Therefore, the stepping sessions help, rather than hinder, my racing.<br /><br />ranger

[[old] H_2O]

<!--QuoteBegin-ranger+Dec 11 2005, 01:52 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 11 2005, 01:52 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--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-->Let your body recover!<br />You have to be totally recovered by January 21. </td></tr></table><br /><br />My body is just fine. No "recovery" needed...<br />ranger <br /> </td></tr></table><br /><br />OK. Best of luck.<br />

[[old] tjod]

<!--QuoteBegin-H_2O+Dec 11 2005, 06:07 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(H_2O @ Dec 11 2005, 06:07 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-ranger+Dec 11 2005, 01:52 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 11 2005, 01:52 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--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-->Let your body recover!<br />You have to be totally recovered by January 21. </td></tr></table><br /><br />My body is just fine. No "recovery" needed...<br />ranger <br /> </td></tr></table><br /><br />OK. Best of luck. <br /> </td></tr></table><br /><br />I'm looking forward to seeing the results of the January 21 races (and beyond). So far there have been a lot of numbers and projected times posted - it will be good to see the real times come to light in a witnessed public venue. <br /><br />

[[old] PaulS]

<!--QuoteBegin-John Rupp+Dec 11 2005, 10:07 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Dec 11 2005, 10:07 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->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.  <br /> </td></tr></table><br /><br />Trade some fat for them. <br /><br />Unfortunatley that is not the topic of discussion (in this particular sidetrack), which was the calculation of watts. If you are running, or stepping, bodyweight would have to be accounted for because it is the CONTRIBUTOR to the resistance in those exercises. On the Erg, the flywheel at a particular Drag Factor absorbs watts at a rate determined by the changes in RPM, in fact even considerable changes in the weight and Moment of inertia of the flywheel make far less difference than one might expect once it is up to speed.<br /><br />I'm not really addressing this for you John, as you refuse to understand, but hopefully it lends to the understanding of others as to both our natures.

[[old] george nz]

<!--QuoteBegin-ranger+Dec 12 2005, 07:52 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 12 2005, 07:52 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I am now rowing at 12 SPI. Feels like a feather.<br />ranger<br /> </td></tr></table><br /><br />So you are now doing 20k at 1:52 and 21spm instead of 18spm ..... when will you start doing work closer to 2k rates, first race only a few weeks away now?<br /><br />George<br />

[[old] John Rupp]

<!--QuoteBegin-John Rupp+Dec 11 2005, 10:07 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Dec 11 2005, 10:07 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->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.  [right] </td></tr></table><br /><br /><!--QuoteBegin-PaulS+Dec 11 2005, 07:05 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Dec 11 2005, 07:05 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I'm not really addressing this for you John, as you refuse to understand, but hopefully it lends to the understanding of others as to both our natures.  [right] </td></tr></table><br /><br />So you don't have an answer to this do you Paul! <br />

[[old] ranger]

<!--QuoteBegin-george nz+Dec 11 2005, 10:57 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Dec 11 2005, 10:57 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-ranger+Dec 12 2005, 07:52 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Dec 12 2005, 07:52 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I am now rowing at 12 SPI. Feels like a feather.<br />ranger<br /> </td></tr></table><br /><br />So you are now doing 20k at 1:52 and 21spm instead of 18spm ..... when will you start doing work closer to 2k rates, first race only a few weeks away now?<br /><br />George <br /> </td></tr></table><br /><br />I am now getting used to race pace ratios and doing AT work. <br /><br />I warm up with 1:50 @ 22 spm, my UT2 pace.<br /><br />All of my hard work from now on will be with light stroking in and around race pace, somewhat over if the distance is extended, somewhat under, if the distance is short. <br /><br />Standard race preparation.<br /><br />ranger<br />

[[old] ranger]

The only oddity, I suppose, is that I will be stepping @ 300 watts, close to a marathon a day, too, after breakfast, following each session on the erg.<br /><br />Total work per day, 4-5 hours (3 a.m.-8 a.m.).<br /><br />ranger

[[old] gw1]

<!--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 only oddity, I suppose, is that I will be stepping @ 300 watts, close to a marathon a day, too, after breakfast, following each session on the erg. </td></tr></table><br /><br />Oddity!!!! No, i'm sure that you are the only "Masters" rower on the planet putting in that much "supplemental" work! 2+ hrs of 300 watts of work (if the stepper calibrations are accurate) plus your reported jump roping and situps!!!! <br /><br />GW

[[old] ranger]

<!--QuoteBegin-gw1+Dec 12 2005, 08:58 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(gw1 @ Dec 12 2005, 08:58 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--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 only oddity, I suppose, is that I will be stepping @ 300 watts, close to a marathon a day, too, after breakfast, following each session on the erg. </td></tr></table><br /><br />Oddity!!!! No, i'm sure that you are the only "Masters" rower on the planet putting in that much "supplemental" work! 2+ hrs of 300 watts of work (if the stepper calibrations are accurate) plus your reported jump roping and situps!!!! <br /><br />GW <br /> </td></tr></table><br /><br /><br /> <br /><br />Well, I suppose it is a _wee_ bit odd.<br /><br /> <br /><br />O.K., it's _damn_ odd.<br /><br />But so it goes. I like the long stepping routines.<br /><br />Massive training effect this again this morning on the stepping routine, which I continue to do after erging. I am really getting relaxed and rhythmic now. Today, I backed off just a smidge on the wattage to 295 watts, but succeeded in adding another 10 minutes, to a total now of 100 minutes. Finishing heart rate: 137 bpm! Just cruising!<br /><br /> <br /><br />I thought I would find my heart rate rising as I extended the duration of this stepping, especially after 90 minutes. Just the opposite is happening. My heart rate is falling--precipitously.<br /><br />The body is a pretty strange machine. <br /><br />It looks as though I will have no problem extending this routine to 150 minutes. I am just stepping along at steady state.<br /><br />110 minutes next time out.<br /><br />ranger<br /><br />P.S. I am not skipping and doing sit ups now, given my project of doing marathon stepping sessions, but I might start again as racing season approaches (and reduce the stepping proportionately). <br /><br />

[[old] gw1]

<!--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-->P.S. I am not skipping and doing sit ups now, given my project of doing marathon stepping sessions, but I might start again as racing season approaches (and reduce the stepping proportionately). </td></tr></table><br /><br />I'm well aware of your capacity for work, desire to set records and your retooled rowing stroke. However as hard as you've worked don't you think that having a secondary goal of a stepping marathon this close to a major racing goal maybe counter-productive? <br />If i were you, and i know i'm not (i'm probably the biggest proponent of less is more training ) i'd limit my warmup to 30 mins and spread my situps over 2 or 3 sessions throughout the day. Unless you have weight issue (which you say you don't and i couldn't see how with your caloric output) this new goal may over tax your energy systems if it continues to within a month of your first race!<br />Just the thoughts of a HW sprinter!! <br /><br />Cheers<br />GW <br />

[[old] PaulS]

<!--QuoteBegin-gw1+Dec 12 2005, 07:09 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(gw1 @ Dec 12 2005, 07:09 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Unless you have weight issue (which you say you don't and i couldn't see how with your caloric output) this new goal may over tax your energy systems if it continues to within a month of your first race!<br />Just the thoughts of a HW sprinter!!  <br /><br />Cheers<br />GW <br /> </td></tr></table><br /><br />Rangers Training table?<br /><br />With the 4-5 hour expenditure being ~5000Kcal, I'd really be interested to what it is that Ranger eats to even stay alive. Afterall, he continues to burn calories the other 19 hours of the day, likey at a good clip.<br /><br />Let's see the menu.

[[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-->Let's see the menu </td></tr></table><br /><br />No particular menu these days. On sabbatical, I am hanging around the house, reading and writing at home. So I can eat whatever, whenever.<br /><br />For breakfast, I eat three soft boiled eggs and a big bowl of hot cereal (or several pieces of toast) at about 5:30 a.m., between my erging (at home) and my stepping (over at school). <br /><br />I like to eat a lot of vegetables and salads for lunch. I eat whole packages of vegetables, of all sorts: corn, beans (green, lima), peas, spinach, brocolli, cauliflower, squash, plus mixes of various sorts. When I go to store, I get a whole cart full of veggies. <br /><br />I eat dinner with the family, and that is pretty standard: meat, potatoes, vegetables, salad, pasta, breads, etc.<br /><br />As far as alcohol goes, I pretty much drink what I want, too (wine, beer, liquor, whatever) but nothing excessive. <br /><br />I don't eat much junk (potato chips, candy, soft drinks, etc.) but I do eat pretty freely around the house between meals, if I feel I am hungry. I make our bread, so toast (with homemade bread) is a favorite snack. Cheese and crackers is pretty frequent, too. T.V. and popcorn go together nicely.<br /><br />I am pretty conscious that I need to pay close attention to food, given the quantity of work I am doing, and I think I am pretty good at this. I am losing weight steadily, but I am hardly ever hungry. If I am hungry, I eat. I never let myself get depleted. If I did, I couldn't do what I do from day to day on the erg and stepper.<br /><br />As things go now, though, I just inevitably burn more calories off than I eat back on. So the weight just falls off naturally.<br /><br />I should be at weight by Christmas.<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-->However as hard as you've worked don't you think that having a secondary goal of a stepping marathon this close to a major racing goal maybe counter-productive? </td></tr></table><br /><br />No, the stepping is not counterproductive. I keep track of how I am weathering the work pretty closely, and I am not feeling weary at all from day the day. The legs feel fresh. If the stepping ever makes me tired for erging the next day, I back off and do less or the same at a lower wattage.<br /><br />I did these stepping routines right through my other successful races and racing seasons (e.g., at WIRC, BIRC, and EIRC in 2003). For whatever reason, I think stepping is one of the most important things that I do. I also feel the same about the skipping and sit ups.<br /><br />Skipping toughens up the toes, calves, and quads and is good for maintaining agility, quickness, coordination, and full body relaxation and power.<br /><br />Sit ups (jackknives, tucks, etc.) build up endurance and strength in the core.<br /><br />Stepping works on the hams and gluts.<br /><br />Of course, all of these things work your aeorobic capacities, too, usually at UT2 and/or UT1 levels. <br /><br />If you maintain a regimen of this sort, your training base just gets bigger and bigger. This both prepares you to achieve at higher levels in the harder, faster rowing that you must do in race preparation, and by making you tougher, protects you (in part!) from the damage that this harder, faster rowing, done at high levels, inevitably brings.<br /><br />ranger<br />

[[old] gw1]

<!--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-->If you maintain a regimen of this sort, your training base just gets bigger and bigger. This both prepares you to achieve at higher levels in the harder, faster rowing that you must do in race preparation, and by making you tougher, protects you (in part!) from the damage that this harder, faster rowing, done at high levels, inevitably brings. </td></tr></table><br /><br />I really believe that your ability to maintain a regimen such as this requires an equal amount of mental discipline as well as physical expenditure.<br />When i was younger i trained twice a day 6 days a week at different stages of the season, today however it's just not possible!<br />Good luck with your races in Jan/Feb!<br /><br />GW