Ranger's training thread

[bellboy]

Help! I'm new to this forum and Indoor Rowing. I've been reading through the Ranger Training Thread Forum and came across the below... related to a post I submitted (Titled: Beginners? 500m Split, Damper & Leg Force Relationship). Have I done something stupid or asked a question I shouldn't have?

The last thing I want is to get thrown off the forum for trolling.

Apologies, Andy

Moderator alert!

Check the following thread for trolling:

"Beginners? 500m Split, Damper & Leg Force Relationship"

Bob S.

Shot that one earlier. I think Ranger may be due for a ban for misquoting when PaulH gets back from his family vacation.

Don't worry mate. Ranger has made it his mission to rewrite the records on erging and human physiology and has failed miserably. His preening narcasism and vile personality means he has to locked into his own little thread so his ravings and cock eyed theories dont fool people new to the erg from following his path to sporting oblivion. Ignore him at all costs. There are many learned folk here who will give you all the help,support and advice you need. This was a public service announcement on behalf Concept2 and the chaps who read Rangers daily musings

[ranger]

Ranger has made it his mission to rewrite the records on erging and human physiology

What I have done over the last eight years with my training has nothing to do with physiology.

It has to do with technique.

I have learned to row well (13 SPI) at low drag (120 df.).

No veteran erger has ever rowed well, much less a 60s veteran.

60s veterans have missed it by 4 SPI, 50 kgF of peak force, seven seconds per 500m, a mile over 60min, etc.

They have rowed _very_ badly.

It cannot be said too often:

Achievement in rowing is not just due to fitness.

It is also the result of skill/technique.

Fitness and Technique.

Each contributes as much as 10 seconds per 500m to the paces of a fit, able rower vis-a-vis the paces of an unfit, incompetent rower.

_Rowing Faster_ has nine chapters on fitness (Chapter 1-9, pp. 3-107) and nine chapters on technique (Chapters 10-18, pp. 111-225).

Nice!

Perfect balance.

ranger

[snowleopard]

I have learned to row well (13 SPI) at low drag (120 df.).

Remains to be seen. Nothing in the rankings from you at 2K and up, rowing well [or otherwise]. Anyone can row well for tens of meters at a time

[ausrwr]

Ranger has made it his mission to rewrite the records on erging and human physiology

What I have done over the last eight years with my training has nothing to do with physiology.

It has to do with technique.

I have learned to row well (13 SPI) at low drag (120 df.).

No veteran erger has ever rowed well, much less a 60s veteran.

60s veterans have missed it by 4 SPI, 50 kgF of peak force, seven seconds per 500m, a mile over 60min, etc.

They have rowed _very_ badly.

It cannot be said too often:

Achievement in rowing is not just due to fitness.

It is also the result of skill/technique.

Fitness and Technique.

Each contributes as much as 10 seconds per 500m to the paces of a fit, able rower vis-a-vis the paces of an unfit, incompetent rower.

_Rowing Faster_ has nine chapters on fitness (Chapter 1-9, pp. 3-107) and nine chapters on technique (Chapters 10-18, pp. 111-225).

Nice!

Perfect balance.

ranger

You wouldn't know skill, technique, or rowing well if either of them gave you a reacharound when they were bending you over.

Pulling an SPI for one stroke, or ten strokes, doesn't mean you "row well". It means you can pull hard. If you could do it for a prolonged distance (which you can't, otherwise you'd have fallen over yourself to exhibit it), it would only mean that you can pull hard for longer. An SPI doesn't mean you "row well".

Technique is not about how hard you can pull. It's about how hard you can pull well. Your "unified" erg and rowing technique will do nothing but stop the boat. Your vaunted "improvements" over the last few years have changed nothing about your stroke (refer to my previous point about you not being able to demonstrate it) and won't.

Skill? It's adapting what you do to the conditions. As you think that the erg stroke is the same as the on water stroke, it's clear that you don't understand why or how you would do this.

You are a true oxygen thief.

[Byron Drachman]

I have to get my weight right to row well as a lighweight; otherwise, I have to dehydrate, starve, etc., and end up with no energy to do the race.

There are well known means to get your weight right so you don't have to dehydrate, starve, etc.

Hint: What do binge eating and drinking cause?

[ranger]

Your "unified" erg and rowing technique will do nothing but stop the boat.

Sorry, but my boat now moves just fine.

8 SPI.

Mike VB is no better.

I now have no problem moving a boat.

ranger

[ranger]

Pulling an SPI for one stroke, or ten strokes, doesn't mean you "row well". It means you can pull hard. If you could do it for a prolonged distance (which you can't, otherwise you'd have fallen over yourself to exhibit it), it would only mean that you can pull hard for longer. An SPI doesn't mean you "row well".

There is nothing inherently flawed or suspect about a strong stroke.

In fact, just the opposite.

A strong stroke, done with little effort, just shows that you are rowing well:

Your leverage is long, balanced, precisely timed and sequenced, quick, consistent, etc.

Your recoveries are smooth, quick, controlled, etc.

Sure, I am indeed going to "fall all over myself exhibiting" how I can use my stroke over long distances.

I will start from the FM and work down.

Having a strong stroke, which gets a lot of work done easily, is a _huge_ asset in rowing.

In fact, it may be as close as you can come to the center of the sport.

For the most part, those the same size and age row the same distances, including 2K, at pretty much the same rate.

The rower with the best stroke wins.

If I now pull a FM @ 1:48 (or better), as I think I will, my advances in technique over the last eight years will beat predictions by 10 seconds per 500m.

My FM pb, from ten years ago rowing badly at max drag, is 1:54.

1:48 is a _dozen_ seconds per 500m faster than any 60s lwt has ever rowed 42K.

That's a lot.

This time around, I'll row the FM at 23 spm and 12-13 SPI.

My FM pb, from ten years ago, was done at 9 SPI.

ranger

[ranger]

BTW, Dick Cashin rows his 2Ks at 27 spm and 15.5 SPI.

Seems to work pretty well, no?

ranger

[ranger]

Remains to be seen

Indeed.

All training is prospective.

The training precedes the effect of the training, the performance.

If you want to improve your rowing, the worse thing imaginable is to think that the training is itself a performance.

Training is an opportunity to improve, get better.

You get better by focussing on (and by this focus, overcoming) your weaknesses.

In performances, you avoid your weaknesses and parade your strengths.

ranger

[Rocket Roy]

Your "unified" erg and rowing technique will do nothing but stop the boat.

Sorry, but my boat now moves just fine.

8 SPI.

Mike VB is no better.

I now have no problem moving a boat.

ranger

You really have lost the plot (never really in doubt) if you believe the above.

And the only way you can move a boat is with a trailer I heard!

[Citroen]

Sorry, but my boat now moves just fine.

8 SPI.

Mike VB is no better.

I now have no problem moving a boat.

Rangerphysics is being used again, reality has been put on hold.

Hey, moronic clueless cretin, you've still not explained how you could possibly measure your SPI (whatever the fuck that means) in a boat. You're ignoring too many variables.

[Byron Drachman]

I have to get my weight right to row well as a lighweight; otherwise, I have to dehydrate, starve, etc., and end up with no energy to do the race.

There are well known means to get your weight right so you don't have to dehydrate, starve, etc.

Hint: What do binge eating and drinking cause?

There was a question implicitly contained in the posting but maybe it was too subtle, so I will explicitly ask the question:

Can you think of a way to control your weight so you do not have to dehydrate, starve, etc. before an indoor rowing race?

Another hint: 20K OTE and 20K OTW daily, something that will not happen anyway, is not the answer.

Perhaps another hint will help: Can your liver metabolize alcohol and fat at the same time? Which does the liver process first? What happens to fatty acids while alcohol is being metabolized?

[auerli]

Perhaps another hint will help: Can your liver metabolize alcohol and fat at the same time? Which does the liver process first? What happens to fatty acids while alcohol is being metabolized?

The fatty acids rise and degrade brain!???

[mikvan52]

No rowing OTW yet today because of the wind and rain.

More rotten luck on getting that 1K trial OTW done. Yesterday it was fishermen. Today it is wind and rain. I wonder what tomorrow will bring.

Frogs...

For it is written:

in Exodus 8
3. And Lake Europe shall bring forth frogs abundantly, which shall go up and come into ranger's frog pond, and into his batcave, and upon his erg and into the house of his mother, and upon his bluff, and into his food, and into his drinking bowl
4. And the frogs shall come up both on him, and upon his people, and upon all his virtual thoughts and deeds.

ranger's latest video of his 1k OTW work

[mikvan52]

Sorry, but my boat now moves just fine.

8 SPI.

Hey, moronic clueless cretin, you've still not explained how you could possibly measure your SPI (whatever the fuck that means) in a boat. You're ignoring too many variables.

Hi Dougie!

You mean you haven't bookmarked ranger's excellent adventure into all things watty?

The scaling (of OTW wattage) to wattage on the erg is abstract, sure, but the result is indeed a good measure of relative work done per stroke because of the principled relation of OTW times (at the same rate) to erg times.

Boy did he ever set us straight!
Note the professorial use of the flourish "Indeed"
... Sealing the cogency of his brilliance...