Ranger's training thread

[ranger]

But now that you're a heavyweight

No, but I am a 60s rower, both lightweight and heavyweight, as I choose.

I have 148 lbs. of non-fat body mass.

So, at 10% body fat, I make weight.

No need to make weight for quite some time now, though, given that I am now a 60s rower.

If I hit my distance targets this spring, I will hold all of the 60s hwt WRs from 5K to a FM by 4-6 seconds per 500m.

That will be a nice AT platform to use as a foundation for sharpening and a 60s lwt 2K trial/race.

ranger

[ranger]

What the he'll difference does it make what you weighed in college?

??

I have the same skeletal-muscular structure as I had 40 years ago.

50% of 20-year olds are 10% body fat.

1% of 60-year-olds are 10% body fat.

When I am 8% body fat, like Mike VB, I am 160 lbs.

ranger

[mikvan52]

luckily there are guardian angel / rowing goddesses out there
who will protect me from ever taking ranger seriously!



Francia and teammates just did their set of 6k tests.
My guess is that ranger hasn't done one since 2003.

[atklein90]

What the he'll difference does it make what you weighed in college?

??

I have the same skeletal-muscular structure as I had 40 years ago.

50% of 20-year olds are 10% body fat.

1% of 60-year-olds are 10% body fat.

When I am 8% body fat, like Mike VB, I am 160 lbs.

ranger

No, you definitely do NOT have the same skeletal muscular structure as you did when you were in college.

You are clearly an idiot.

[leadville]

The energy demands of rowing are the same as the energy demands of cycling. Erging is a measure of raw power, just as cycling is. The technical demands of each are rudimentary, and after an initial learning curve your gains are going to come from improvement to your muscular energy systems.

How can you improve a "muscular energy system" that you don't use?

How can you improve a "muscular energy system" that is uncoordinated, mistimed, truncated, arhythmic, imbalanced, inconsistent, missequenced, tense, etc.?

Nope.

The skills involved in rowing are _waaaay_ beyond the skills involved in cycling.

The rowing stroke involves multiple overlapping and complexly integrated and sequenced levers drawing on the whole muscular system of the body in dynamic motion.

- more rangerboy bullshit -

ranger

good question, rangerboy - as we've seen repeatedly, your rowing technique continues to be "uncoordinated, mistimed, truncated, arhythmic, imbalanced, inconsistent, missequenced, tense, etc."

your technique is awful. it was awful before. it is still awful, and it will likely always be awful.

but that's not what's holding you back. Your stupidity and refusal to accept and work with inevitable deterioration of energy systems associated with aging are your problems.

in addition to the psychological issues enumerated by others.

enjoy watching crashb's from the batcave, rangerboy. fortunately you won't be there to embarrass yourself in public yet again.

[leadville]

luckily there are guardian angel / rowing goddesses out there
who will protect me from ever taking ranger seriously!



Francia and teammates just did their set of 6k tests.
My guess is that ranger hasn't done one since 2003.

smokin!

[ranger]

The Result:

500m - 8spm – 02:26.6



I think you’ll find that works out at a whopping 13.89 SPI and believe me, it would have been dead easy to maintain that incredible effort for at least a couple of hours.

Yea, rate-restricted 500s of this sort are great training, I think.

The one I did was 500r30 @ 1:30.

Give that a try.

That's 16 SPI

ranger

[ranger]

Francia and teammates just did their set of 6k tests.
My guess is that ranger hasn't done one since 2003.

True.

But these tests will be coming up this spring.

If I can pb, which I think I can do pretty easiily, I will set the 60s hwt WR.

My target for 6K is 1:40 @ 27 spm.

My pb is 1:44, right at Oesterling's 60s hwt WR.

Oesterling is 6'5", 220 lbs.

1:40 pace is under WR 2K pace for a 60s lwt.

So, 6K @ 1:40 would be pretty impressive.

A nice AT workout!

3 x WR 2K (no rest).



ranger

[stroke]

The one I did was 500r30 @ 1:30.

Give that a try.

ranger

Picture or it didn't happen

[ranger]

your technique is awful

Sure.

We all have out limitations, especially if we are 60 years old and didn't start rowing until we were 50.

But I must say: I am now delighted with the effectiveness and efficiency of my technique and really don't aspire to anything better.

Just rowing along with a middlin' HR (155 bpm) at 23 spm in my "Steamroller" sessions, I now get 13 SPI (1:45), with 135 kg.F at the peak of my force curve; and with only .5 seconds of drive time, given the minimal drag (119 df.), maintain a _huge_ 4.2-to-1 ratio.

Sure, I have quite a bit of training I need to do yet, but when all is said and done, I think I might be able to "Steamroller" for a FM.

If so, I could get to weight and try to break the Open lwt FM WR, which is in and around 1:46 pace.

This level of technical achievement is fine for now.

1:45 is faster than the 60s lwt hammer will row today for 2K rating 33 spm with a TR heart rate.

This FM rowing with a middlin' UT1 HR that I am doing is faster than you can row for 2K at TR, even though you are almost ten years younger than I am.

Middlin' UT1 is TR + 14.

I am now doing long bike rides after each rowing session.

I suppose the ultimate session might be 40K of "Steamrollering" OTErg followed by 50 miles OTBike.

An "ultra."

I'll see if I can work up to that.

ranger

[ranger]

The one I did was 500r30 @ 1:30.

Give that a try.

ranger

Picture or it didn't happen

I have already posted the pic, multiple times.


By null

Back over to you, Kev.

ranger

[stroke]

The one I did was 500r30 @ 1:30.

Give that a try.

ranger

Picture or it didn't happen

I have already posted the pic, multiple times.


By null

ranger

See that wasn't hard, now post some pictures of some of these amazing training sessions rather than just talking about them. Preferably from 2011 rather than 2007 after all no point living in the past is there?

[ranger]

now post some pictures of some of these amazing training sessions

Coming right up.

In the meantime, though, I think that Kev should give the 500r30 a try and see how he does, don't you?

His sarcastic tone about SPI, etc., would seem to require that response, don't you think?

I suspect that Kev can't do much better than 1:40 for 500r30.

What do you you think?

That would be 10 MPS, 11.7 SPI.

He would need to pull his guts out and burn his lungs to do 12 SPI.

If Kev indeed responds and does 500r30 to test his stroking power, I'll take his comments about SPI seriously, but if he doesn't, then it will be clear that he just has his head lodged and doesn't know what he's talking about.

Fair?

ranger

[stroke]

now post some pictures of some of these amazing training sessions

Coming right up.

In the meantime, though, I think that Kev should give the 500r30 a try and see how he does, don't you?

His sarcastic tone about SPI, etc., would seem to require that response, don't you think?

I suspect that Kev can't do much better than 1:40 for 500r30.

What do you you think?

That would be 10 MPS, 11.7 SPI.

He would need to pull his guts out and burn his lungs to do 12 SPI.

ranger

Kev can do what he likes this is supposed to be " Rangers training thread. "

[ranger]

Kev can do what he likes

Sure.

So can I.

It's a free world.

It's just clear.

I have reasons for what I am doing.

Kev doesn't know WTF.

ranger