What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » January 18th, 2005, 5:34 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (gw1 @ Jan 18 2005, 11:23 AM)</td></tr><tr><td class='quote'>Ranger, What is the brand and model number of stepper that you are using in your training that you are able to sustain 280 watts for 2 hrs? No hidden agenda here, i just know the amount of work required to reach that level on a couple of different ellipticals and steppers and am always interested comparing hr's reached in relation to watts achieved on different pieces of equipment. Thanks, and good luck in your last few weeks of training upto Boston. Cheers Gary </td></tr></table> Gary-- I don't pay much attention to machines and models, but I'll look it up for you tomorrow and report back. I know that these things make a _huge_ difference. What seems important for me is a comfortable, natural motion. I use one of the big paddle steppers, rather than the climbers. I step on the manual program, climbing mode, setting 14. I once did 2 hrs. at 300 watts, but that was really too much to be productive. I couldn't row the next day! I use stepping as a _complement_ to my rowing and skipping, a second session to burn calories and continue to work on durability, aerobic fitness, mental toughness, and so forth. I don't want to step so hard that I can't row! ranger

[old] ranger · Post by **[old] ranger** » January 18th, 2005, 5:39 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Jim Barry @ Jan 18 2005, 01:21 PM)</td></tr><tr><td class='quote'>13 pull ups this morning (out getting wood from garage at 0 degree F). Out of curiousity, I've got to put my HR monitor on. This really races my heart (maybe to 170) in just 30 seconds. </td></tr></table> Jim-- This racing of the heart when doing work at high power like pull ups is an interesting and difficult issue. This is just the difficulty I had in trying to go from rowing long distances at 6 SPI to rowing them at 12 SPI (or higher). My heart would race; I couldn't get the same kind of relaxation. It has taken me a long time (almost two years), but I have finally settled down my heart. I can now relax at 12-13 SPI, just as though I were rowing at 6-8 SPI. Nice! ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 18th, 2005, 5:44 pm

This evening training; 6k at 1.57 warm up, 90 mins on the bike with a new instructor, he used to be a road man, bl**dy tough, the hardest workout I've done since I was a serious road racer. No warm down it was all I could do to walk home. I've drunk 3 litres of water since I got home. maybe an easy day tomorrow!

[old] ranger · Post by **[old] ranger** » January 18th, 2005, 5:53 pm

BTW, the two hour bout of stepping was so easy today that, from now on, I might add another half an hour or forty minutes to make it a full marathon-length stepping session. This would be nice mental discipline if I want to race a marathon soon, which I do. In fact, I suppose I could try to step the marathon at the same heart rate as I would like to row it, say, 160 bpm or so. About 293 watts on the stepper would be equivalent to rowing at 1:48, if I could be as efficient rowing as stepping. I think I might be able to step a marathon at 293 watts and 160 bpm, although I think this might get pretty hard near the end. I would probably get some drift in my heart rate if I had to up the effort to get to the finish. When I was using the stepper to lose weight a couple of years ago (as Roy Brook is now), I did 3 hour stepping sessions (in addition to biking, rowing, running, swimming, and skipping), but I only stepped at 220 watts or so. After I got used to it, my heart rate at such low wattage rode along at about 110 bpm. At times, I was so relaxed when I was stepping I would get mesmerized and almost fall asleep! ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 18th, 2005, 6:04 pm

That's 4 and a half hours of training today. I don't know how you used to do 6 hours a day Rich. I think I'll stick to 3 hours a day for a while until I get used to it. 25 days to go and still 5 kilos to lose. Rich, do you think I should drop the watts on the stepper to 215 and do longer or keep it at 290 and do 40 mins a day?

[old] ranger · Post by **[old] ranger** » January 19th, 2005, 3:30 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jan 18 2005, 05:04 PM)</td></tr><tr><td class='quote'>That's 4 and a half hours of training today. I don't know how you used to do 6 hours a day Rich. I think I'll stick to 3 hours a day for a while until I get used to it. 25 days to go and still 5 kilos to lose. Rich, do you think I should drop the watts on the stepper to 215 and do longer or keep it at 290 and do 40 mins a day? </td></tr></table> Roy-- You seem to be doing great. I wouldn't change a thing. Nothing beats repeated, sustained, and proven success. If it ain't broke, why try to fix it? I think a mix of activities and intensities is good when you are losing weight. To get fully to weight, you will now have to grind off pounds in out of the way places or in places that have been fat for quite a while. To get them to cooperate, these recalcitrant and out of the way places will need strong encouragement. ranger

[old] ranger · Post by **[old] ranger** » January 19th, 2005, 8:09 am

Took it easier this morning. Arms were a little tired from the UT1 stuff. The longer, heavier stroke I am using is harder of the weaker levers, especially as the rowing gets faster. An hour of skipping and 15K (half UT2, half UT1) Heart rate is _really_ settling down. Heart rate on the UT2 (1:52 @ 22 spm) just slowly drifted up to 156 bpm, although it indeed got there after half an hour. Stayed below 150 bpm for nearly 4K. My heart was again riding in the low 160s at 1:47-1:48 and 24 spm. ranger

[old] Nuts & Bolts · Post by **[old] Nuts & Bolts** » January 19th, 2005, 8:47 am

Ranger, have you found any variation in your HR? eg, Weather, time of day, mood? If you did not skip for an hour would you be able to hold your UT2 (1:52 @ 22 spm) below 156 bpm for a while longer. Could the skipping be giving distorted figures while doing your rowing, due to the prolonged warm-up? What do you let your HR return to after your warm-up before you start your rowing work?

[old] Nuts & Bolts · Post by **[old] Nuts & Bolts** » January 19th, 2005, 6:32 pm

Todays sessions. Morning. 60mins UT2, 30mis UT1 Afternoon. Various sessions including 25mins at 1:48.5 pace with 500m bursts of 1:43

[old] Atorrante · Post by **[old] Atorrante** » January 19th, 2005, 8:02 pm

10K running in 48:32 and 1/2 hour stat bike at 21 m/h. Thursday will be a 10K row and an easy 4 miles runniing (si Dios quiere).

[old] Jim Barry · Post by **[old] Jim Barry** » January 20th, 2005, 12:14 am

14 pull ups. Gettin' somewhere here.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 20th, 2005, 6:03 am

6k @ 1.53 @ 20 spm 1 hour bike spin class, 20 mins stepper, 2k warm down. Towards the end of the 6k I managed to do 1k at 1.51 at 20 spm which was pleasing. home for breakfast --4 grapefruit and 2 cups of tea.

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 6:07 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Nuts & Bolts @ Jan 19 2005, 07:47 AM)</td></tr><tr><td class='quote'>Ranger, have you found any variation in your HR? eg, Weather, time of day, mood? If you did not skip for an hour would you be able to hold your UT2 (1:52 @ 22 spm) below 156 bpm for a while longer. Could the skipping be giving distorted figures while doing your rowing, due to the prolonged warm-up? What do you let your HR return to after your warm-up before you start your rowing work? </td></tr></table> Nutty bolt-- My warm up (skipping for an hour) does not tire me out, elevate my heart rate, and so forth. Just the opposite. It relaxes me, calms me down, sheds the fatigue from the day before, shakes off stiffness, gets me smooth and fluid in my full body motion, and so forth. It is largely my warm up that lets me row my UT2 stuff at a low and steady heart rate. When I skip rope, my heart only beats 110 bpm. Before I am done, I get soaked in sweat, though, and my heart rate is still elevated somewhat from a cool, resting heart rate when I get on the rower a bit later, usually to about 70 bpm. Today (as with yesterday), it has taken my heart rate 3-4K to get to 156 bpm (from that 70 bpm starting point) rowing at 1:52 and 22 spm in my UT2 rowing, which I usually begin my sessions with now. It does indeed finally get there, though. I don't seem to be able to do much better than 156 bpm for UT2 paces and rates (C2 manual), so like everyone, I am still falling a bit short of their standard. Oh well. Maybe after full sharpening for racing my UT2 heart rate will drop a bit. BTW, how old are you, what do you weigh, and what is your 2K? You are working pretty darn hard, too! ranger

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 6:09 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>4 grapefruit </td></tr></table> Now you're on to something! ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 20th, 2005, 6:20 am

I think I used up more calories peeling the damn things than I consumed eating them And tinned ones just don't do it, do they? Is there a way of getting around the peeling of them that I'm missing, I guess I could employ someone to do it for me.