Ranger's training thread

[ranger]

Hey.

Any takers on that skeletal-musuclar challenge I have suggested:

(1) 50 jackknives

(2) 25 extension press ups

(3) 30 pull ups

??

Are there any 60-year old rowers out there who can do these things?

If so, post a video to show us how it's done.

ranger

Do you have a video of yourself doing this, I would like to see your technique on this, is it without breaks, or do you do a couple and then have a week off ?

Steve

This isn't a workout.

It's just a battery of tests.

ranger

[ranger]

Are you saying that I should be able to demonstrate the results of my training before my training is complete and I have prepared to race?

Absolutely - yes.

Why?

My fitness has been maximal for a decade--and remains so.

My training has been technical.

I have provided ample evidence for my better stroking power, including a sub-6:30 2K @ 12 SPI, at high drag, still struggling with technique, without even preparing for it.

I now row well (12-13 SPI) at low drag (119 df.) in all of my training.

I am now preparing for distance trials, which will demonstrate my improved efficiency, too.

My first distance trial will be a FM @ 1:48.

That will predict a 6:16 2K.

1:48 for a FM will be six seconds per 500m better than my pb of 10 years ago; six seconds better than the 60s _heavyweight FM WR; and _12_ seconds per 500m (16 _minutes_) better than the 60s lwt FM WR.

At 12 SPI, I will only need to rate 23 spm.

ranger

[peterhowd]

My lwt stepson just had a "battery of tests" heading into his on-water season. 2k, rest 2 hrs, 2k. 6:16 and 6:22. He was pleased with the first, not so much with the second. Don't know what he rated. Nice predictive workout for a day of trials/finals.

[ranger]

My lwt stepson just had a "battery of tests" heading into his on-water season. 2k, rest 2 hrs, 2k. 6:16 and 6:22. He was pleased with the first, not so much with the second. Don't know what he rated. Nice predictive workout for a day of trials/finals.

The tests I suggest are for the skeletal-muscular fitness of a 60-year-old.

If your stepson is rowing near the limits of his potential, fully prepared, sure, 2K trials can be _very_ useful.

Otherwise, they are a waste of time, at least, in terms of your stepson's development and ultimate achievement.

They give your stepson's coach some useful information, though, which is probably their purpose.

I did plenty of (consistent, quality) performing.

My question since has been how to get substantially better once your fitness is maximal and your 2K times plateau.

Different issue entirely.

ranger

[Byron Drachman]

Hey.

Any takers on that skeletal-musuclar challenge I have suggested:

(1) 50 jackknives

(2) 25 extension press ups

(3) 30 pull ups

??

Are there any 60-year old rowers out there who can do these things?

If so, post a video to show us how it's done.

ranger

Do you have a video of yourself doing this, I would like to see your technique on this, is it without breaks, or do you do a couple and then have a week off ?

Steve

Hi Steve,

When our hero tossed out the challenge, I accepted the challenge. I said I will do that test and post the video immediately after he posts a video of that workout.

He did post a video of himself doing 10 extension push-ups with very poor technique:

http://www.youtube.com/watch?v=mjSnyYaMN3I&NR

[ranger]

He did post a video of himself doing 10 extension push-ups with very poor technique

Yikes, Byron.

Those were _finger-tip_ extension press ups.

Different matter entirely.

Harder yet!

Can you just do a normal extension press up, from your palms--even one?

ranger

[PaulH]

"Staggeringly ignorant" is an understatement.

You think I should know what I am doing?

How would that be possible?

You tell me - you're the one making predictions despite what you agree is the impossibility of so doing.

[lancs]

My first distance trial will be a FM @ 1:48.

That will predict a 6:16 2K.

It will indeed predict a 6:16 2k.

The problem being, of course, is that you can't complete a quarter of this distance at this pace.

You do not have the physical capabilities to complete a sub-6:30 row ever again, so you don't need to worry about 6:16. As I said earlier: get over it.

You're good on the erg. Very good. I'll be pleased to be able to pull sub-7 when I'm you're age. Accept the fact that there have been people quicker than you in any age group you've rowed in (ie you're not a current WR holder) and move on. Do try to beat 6:42 soon or else, I promise you, you won't even have the physical capability to do that as well.

[Steve G]

Hey.

Any takers on that skeletal-musuclar challenge I have suggested:

(1) 50 jackknives

(2) 25 extension press ups

(3) 30 pull ups

??

Are there any 60-year old rowers out there who can do these things?

If so, post a video to show us how it's done.

ranger

Do you have a video of yourself doing this, I would like to see your technique on this, is it without breaks, or do you do a couple and then have a week off ?

Steve

Hi Steve,

When our hero tossed out the challenge, I accepted the challenge. I said I will do that test and post the video immediately after he posts a video of that workout.

He did post a video of himself doing 10 extension push-ups with very poor technique:

http://www.youtube.com/watch?v=mjSnyYaMN3I&NR

Thanks Byron, that wasnt a recent one though and a lot of head bobbing, another from 2007 here completely different technique!


This guy makes it look easy!

[mikvan52]

This guy also doesn't rank any distances on the C2 site...

TBS, totally!

[mikvan52]

My lwt stepson just had a "battery of tests" heading into his on-water season. 2k, rest 2 hrs, 2k. 6:16 and 6:22. He was pleased with the first, not so much with the second. Don't know what he rated. Nice predictive workout for a day of trials/finals.

Nice!
Where's he sweep rowing this season?

[mrfit]

Well today's ponies on the ranger-go-round were these:

Leaving most readers sort of stunned with this finding, ranger tells us:
I can't demonstrate my improved efficiency until I have indeed achieved it.

Today's update on how close he is to erg mastery, ranger speaks:
I am getting more and more used to my new technique, more and more confident and consistent with it, and therefore closer and closer to the complete mastery I need to demonstrate its (massively!) improved efficiency.

How anyone trying something in one way would think there was actaully another better way, he tells us:
I think that anyone in their 50s who would try to do what I am trying to do (a lwt 6:16 at 60) would have to do it in the same way

And of course, the lack of progress reports are cleared up with this discovery:
There is no way yet to measure my improvements in efficiency

Well, no, there is mastery, as it turns out
"I have now mastered the basic mechanics of the task"

Riders who wanted a really bold pony ride could chose this one. Many took a ride.
Everything that I have done since 2003 has been unprecedented

As opposed to other things to demonstrate, we get this:
I am now preparing to demonstrate success

Failure looks like this:
When I am done with distance trials, have put in a full bout of sharpening, and raced, perhaps repeatedly, and nonetheless failed to pull 6:16, sure, _then_ there will be evidence that can be used to argue against whether I can pull 6:16.

Still holding firm to his prediction with another way to say the same thing:
there is no evidence whatsoever to argue that I can't pull 6:16

A little more detail on how it all plays out:
Sure, a lwt 6:16 will be harder than a hwt 6;16, so I will do the latter first.

Get off your tired butt old men! Ranger has a point to share here why you are washed up:
Because of their lifestyle and modes of training, many excellent veteran lightweight rowers just no longer have the skeletal-muscular and physiological capacities to row 6:16 for 2K.

Well, ranger gets it a little bit. No more guessing. A trial is in the works. Here's the details:
I am now preparing for distance trials, which will demonstrate my improved efficiency, too.

The hour at 1:44 has to wait. You guessed it.
My first distance trial will be a FM @ 1:48.

And then we got the push ups thing in our face and then someone posted some link to youtube which must be rangers best friend.

[ranger]

you're staggeringly ignorant of what you're doing

I would have been delighted to have been more informed, and therefore systematic, about my training over the last eight years.

But given our present understanding of training for rowing, it is difficult to see how this would have been possible.

The 60s lwt 2K American record is 1:44/6:56.

So, to reduce things to heart rate training, the project has been how to train so that I can beat that historical national standard by two training bands, 10 seconds per 500m:

AN becomes AT

TR becomes UT1

AT becomes UT2

Any suggestions?

Could you recommend some literature that I might have read to help me with this project?

ranger

[stroke]

you hold no WRs

True.

The _starting point_ of my present training was my three WR rows in 2003: 6:30, 6:29, 6:28.

Since then, I have been training.

My goal is a lwt 6:16 at 60.

ranger

What happened to the oft stated goal of smashing Rocket Roy's soft world record? It may indeed be soft but it proved too hard for you.

[ranger]

What happened to the oft stated goal of smashing Rocket Roy's soft world record? It may indeed be soft but it proved too hard for you.

If I pull a lwt 6:16 2K at 60, I won't care that someone five years younger pulled a 2K 22 seconds slower.

ranger