Ranger's training thread

[mad39]

I notice ranger isn't registered for Toronto next week. Entries closed at midnight last night. Shame. I was so looking forward to seeing the "miracle on erg."
http://www.roninregistration.com/rowing ... upId=40116
Last year's winner of the 60-64 HWT was 7:42. I guess this wasn't even worth the drive to warm up.

I'm in Toronto this week and I *almost* considered staying to watch the great man huff, puff, stutter and heave his way to a stellar 7:02...

All of you Ranger baiters should know better....you're all asking him questions based around reality, when you know full well he hasn't even visited reality since 1968....

[Yankeerunner]

Still no sign of land. How long is it?

[Bob S.]

Still no sign of land. How long is it?

With yours, 9107. This will make it 9108.

Bob S.

[Tinpusher]

I notice ranger isn't registered for Toronto next week. Entries closed at midnight last night. Shame. I was so looking forward to seeing the "miracle on erg."
http://www.roninregistration.com/rowing ... upId=40116
Last year's winner of the 60-64 HWT was 7:42. I guess this wasn't even worth the drive to warm up.

I'm in Toronto this week and I *almost* considered staying to watch the great man huff, puff, stutter and heave his way to a stellar 7:02...

All of you Ranger baiters should know better....you're all asking him questions based around reality, when you know full well he hasn't even visited reality since 1968....

I'm still planning on going along to watch, you should too.

[Joanvb]

"Groundhog Day" year after year...and we're all still here

[ranger]

All of you Ranger baiters should know better....you're all asking him questions based around reality, when you know full well he hasn't even visited reality since 1968....

Yea, what good is reality anyway?

There are much better worlds to hang out in.

Training is prospective.

It is all about hypothetical worlds in the future.

It doesn't have much at all to do with reality.

It has to do with what you hope to do, want to do, are trying like hell to do, and so, if you just keep at it, will do.

It doesn't have anything to do with what you have done.

You are only as good as you think you are.

If _you_ don't believe in yourself, who does?

Yea, the lwt 6:41s I pulled the last two years were not "really" races at all.

They were just training rows.

I wasn''t ready to race.

I didn't even prepare to race.

I just gritted my teeth and did them.

It is good to do some 2Ks in your training, now and again.

It is even better if your 2K training rows are at WR pace for your age and weight and turn out to be the best in your age group for the year--by far.

It shows that you are working hard in your training and making good progress.

ranger

[ranger]

My "Save a Horse, Ride a Cowboy" sessions, rowing well at 26 spm, are exciting stuff.

The best 60s lwts pull 1:54 pace for 60min, 15.7K, 235 watts, at 26 spm, 9 SPI.

Rowing well for a lightweight like me is 13 SPI, at 26 spm, 1:41 pace, or 340 watts, right around twice the stroking power and wattage than the best 60s lwts, 17.85K for 60min, over 2K further.

I just need to keep doing it.

Training is coming along great.

Given my short little lightweight legs, at 119 df. and 13 SPI, my drive time is only .5 seconds.

So, at 26 spm, I am still in a _huge_ ratio--3.4-to-1.

.5 seconds for the drive.

1.7 seconds for the recovery.

Snappy drive.

_Huge_ recovery.

Relaxing business.

For my age and weight, 1:41 is pretty much WR 2K pace.

ranger

[ranger]

"Groundhog Day" year after year...and we're all still here

Yea, the other 60s lwt males are still out there, too.

But the best of them last year didn't come within 20 seconds of my unprepared 6:41 2K.

This must have something to do with training, don't you think?

Seems to me that the groundhog is doing just fine, down in the dirt, gettin' it done.

It's all the fruity squirrels out there, up in the trees, that have been too flighty and nutty about their training to amount to much.

ranger

[ranger]

My "Save a Horse, Ride a Cowboy" rowing is amazing.

As it turns out, at 26 spm, I don't quite pull 13 SPI (1:41 @ 26 spm), but about as close as you can get, 12.7 SPI (1:42 @ 26 spm).

Now, all I have to do is keep building up the meters with this rowing until I stabilize it, steady state, just under my anaerobic threshold.

If I can get this done, I'll do 1:42 @ 26 spm for a HM.

That's 1:12, just a bit better than Tore Foss's 50s hwt WR for a HM, 1:12:20.

1:42 for a HM would be seven seconds per 500m better than I could do rowing badly at max drag a decade ago, and a gain of a full dozen seconds per 500m, given decline with age.

The 60s lwt WR for a HM is 1:54 pace, 1:19:56.

Given the 3.4-to-1 ratio, this rowing is _very_ relaxed business.

At the moment, only one 60s lwt can do 1K under 1:42 pace.

RANKING RESULTS 2011

Indoor Rower | Individual and Race Results | 1000m | Men's | Lightweight | Ages 60-69 | Current 2011 Season

1 Henry Baker 63 Santa Barbara CA USA 3:19.2 RowPro I
2 gregory brock 62 santa cruz ca USA 3:25.0 IND_V I
3 Michael Brownjohn 62 Upminster Essex GBR 3:25.9 IND I
4 Hugh Conway 61 St. Pats TOW Club IRL 3:26.4 IND_V I
5 Bob Willis 60 Longmeadow Ma USA 3:26.5 IND I
6 Gerald Lawson 63 Winona MN USA 3:27.0 IND_V I
7 Terry Dargan 66 Sydney NSW AUS 3:28.7 IND I
8 Timothy Foley 61 Coopersburg PA USA 3:29.0 IND I
9 Rob Drury 63 Maidstone Kent GBR 3:29.3 C2Log I
10 Rick Bayko 63 Newburyport MA USA 3:32.0 IND_V I

None can do 2K @ 1:42.

Just 10K, 1:42 @ 26 spm, only half of a HM/21K, will win the second half of my bet with Henry.

I should get the 10K @ 1:42 done _very_ soon.

Not much need for my "Steamroller" sessions @ 23 spm anymore, unless I do a FM trial.

26 spm ("Save a Horse, Ride a Cowboy") is entirely comfortable.

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

Both effectiveness (13 SPI) and efficiency (119 df.) are sky high.

My fitness has been maximal for a decade.

ranger

[ranger]

At 9 SPI, you have to rate 36 spm in a 1-to-1 ratio to pull 1:42 pace.



At 12.7 SPI, I am now pulling 1:42 @ 26 spm in a 3.4-to-1 ratio.

ranger

[ranger]

A HM @ 1:42/1:12 predicts a 1:32/6:08 2K.

A HM is done at 2K + 10.

For example, when Tore Foss pulled 12:20 for a HM, he pulld 6:11 for 2K.

ranger

[JimR]

Just 10K, 1:42 @ 26 spm, only half of a HM/21K, will win the second half of my bet with Henry.

Wow ... two days after a "I don't feel like erging" and you want to come back to a bet you lost and won't settle?!

Maybe your peotics might have left you short of common sense. The first rule when you are in a hole is ... stop digging. Oh wait ... I think PaulS(mith) said that several years ago.

You didn't pay any attention then.

JimR

[ranger]

Just 10K, 1:42 @ 26 spm, only half of a HM/21K, will win the second half of my bet with Henry.

Wow ... two days after a "I don't feel like erging" and you want to come back to a bet you lost and won't settle?!

Maybe your peotics might have left you short of common sense. The first rule when you are in a hole is ... stop digging. Oh wait ... I think PaulS(mith) said that several years ago.

You didn't pay any attention then.

JimR

No, I didn't say that I didn't feel like erging.

I said that I felt like finishing my training before I started racing.

Different matter entirely.

PaulS?

Wow.

There's a blast from the past.

Yea, sure glad I didn't listen to _him_.

He'd have me rowing 1:55 @ 26 spm (9 SPI) rather than 1:42 @ 26 spm (13 SPI).

No thanks.

That's just rowing badly.

No reason to spend 2-3 hours a day training yourself to be bad.

ranger

[ranger]

At 9 SPI, you have to rate 36 spm in a 1-to-1 ratio to pull 1:42 pace.



At 12.7 SPI, I am now pulling 1:42 @ 26 spm in a 3.4-to-1 ratio.

ranger

[JimR]

I said that I felt like finishing my training before I started racing.

Then considering you have to work from the top down (FM to 500m) I guess the 2011 indoor racing season is over. You are no where near your FM at 1:42 and that is the first hurdle. Probably for the best since a few more 7:00+ 2Ks and people might start thinking you don't know what you are talking about.

PaulS?

Wow.

There's a blast from the past.

Yea, sure glad I didn't listen to _him_.

He'd have me rowing 1:55 @ 26 spm (9 SPI) rather than 1:42 @ 26 spm (13 SPI).

No thanks.

That's just rowing badly.

No reason to spend 2-3 hours a day training yourself to be bad.

Considering all the trash you talked about PaulS back in the day ... and then Roy signed with him and you talked trash about Roy for so long ... it is funny that your 59th year came and went without you getting close to the 55-59 LWT WR. After so much yap about it from you it seems you would rather that topic pass quietly in to the night.

JimR