Ranger's training thread

[mikvan52]

MIke--

it looks as though we do 1:46 at about the same HR

I don't see how this is possible.
Please post the workout in the format i requested.

Sure, everyone does 4 x 1K at some point.

But my target is 1:34 @ 34 spm (12.5 SPI) for 4 x 1K (6min rest), not 1:46 @ 23 spm (12.5 SPI).

With my "Steamroller" sessions, I am training for a FM.

Things are coming along _very_ nicely.

ranger

post a workout w/a screen shot... other than the result of clearing your driveway.

[mikvan52]

Spousta would have to lie down and cut off a leg to be ranger's size.

Spousta is a 200 lbs. heavyweight.

I have a couple of dozen 2Ks now as a lightweight, some with weigh-ins as low as 160 lbs.

So, sure, we differ in weight by about 40 lbs.

That's exactly why my rowing at 13 SPI and 119 df. is so impressive.

You do not row at a watt level/pace even close to Spousta and never will ... barring disability.

Power in rowing is equal to watts ... not watts/stroke rate.

I wasn't talking about spi
I stick to watts and pace/500m

You're changing the subject again.

Also:
Do I say: "ranger is 10 lbs heavier" and make a feeble attempt to explain our differences in 2k erg times ?
You rowed 6:41 last year. I rowed 6:47. that is it
You rowed 7:02 this year. I rowed 6:56. that is it

at 5k I rowed 17:56 this year. you didn't row one

at 500m.... (etc) (you didn't row one and will row one.

you have very few recent verified reports and will have very few in the future. no one changes a leopard's spots...

You do not row at a watt level/pace even close to Spousta and never will ... barring disability.

Power in rowing is equal to watts ... not watts/stroke rate.

[leadville]

Among the many other differences between Bob Spousta and rangerboy are these.

Bob is a true gentleman and a tough competitor. Bob would NEVER sign up to compete at Crash-Bs and not show up and not scratch.

Bob was on two national teams in the quad.

Bob respects his competitors, encourages them, and honors their effort. rangerboy belittles them while lying about his own capabilities.

Bob doesn't BS about his abilities or performances. In fact he rarely mentions them. rangerboy obviously has nothing else going in his life but his imaginary erg scores, so he constantly crows about stuff that happened eight years ago.

Bob would never handle-down. Never.

Bob's a man. rangerboy is a weenie. on his best days.

Bob has rowed for a couple hours on the erg in his basement. without stopping. rangerboy hasn't, and never will.

you get the picture.

[ranger]

Among the many other differences between Bob Spousta and rangerboy are these.

Bob is a true gentleman and a tough competitor. Bob would NEVER sign up to compete at Crash-Bs and not show up and not scratch.

Bob was on two national teams in the quad.

Bob respects his competitors, encourages them, and honors their effort. rangerboy belittles them while lying about his own capabilities.

Bob doesn't BS about his abilities or performances. In fact he rarely mentions them. rangerboy obviously has nothing else going in his life but his imaginary erg scores, so he constantly crows about stuff that happened eight years ago.

Bob would never handle-down. Never.

Bob's a man. rangerboy is a weenie. on his best days.

Bob has rowed for a couple hours on the erg in his basement. without stopping. rangerboy hasn't, and never will.

you get the picture.

Yea, and when I pull a lwt 6:16 at 60, there will be another difference, too.

Spousta's 6:31 is 56 seconds off of the Open hwt 2K WR, 7 seconds off the 60s hwt WR.

When I pull a lwt 6:16 at 60, I will be 19 seconds off of the Open lwt 2K WR, 26 seconds under the 60s lwt WR.

I will be two seconds under the 40s lwt WR, the equivalent of 5:55 for Spousta.

Training is coming along great.

I am now rowing right a my targets.

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

A FM, 1:48 @ 23 spm, which I am training for now, predicts a 6:16 2K.

The FM is done at 2K + 14.

ranger

[ranger]

post a workout w/a screen shot

I would, if I were rowing 4K (4 x 1K) at 30 spm with 18 minutes rest, like you.

I'm not.

At the moment, I am just rowing 20K @ 23 spm, with perhaps five minutes rest in all, to reflect on my technique for brief periods (15 seconds?), now and again--

although, sure, it looks as though we are both rowing 1:46, when we aren't resting.

Our HRs also seem to be similar, 155 bpm,

although for me, 155 bpm is middlin' UT1, while for you, 155 bpm is TR.

ranger

[ranger]

Bob would never handle-down. Never.

I suspect that Bob has no experience whatsoever with cutting weight and rowing a 2K.

I have never handled down rowing as a heavyweight, either.

You need a considerable amount of gas in the tank to row a 2K at WR pace and below, as I have been doing.

If the gas is not there, the task can't be done.

ranger

[JimR]

Among the many other differences between Bob Spousta and rangerboy are these.

Bob is a true gentleman and a tough competitor. Bob would NEVER sign up to compete at Crash-Bs and not show up and not scratch.

Bob was on two national teams in the quad.

Bob respects his competitors, encourages them, and honors their effort. rangerboy belittles them while lying about his own capabilities.

Bob doesn't BS about his abilities or performances. In fact he rarely mentions them. rangerboy obviously has nothing else going in his life but his imaginary erg scores, so he constantly crows about stuff that happened eight years ago.

Bob would never handle-down. Never.

Bob's a man. rangerboy is a weenie. on his best days.

Bob has rowed for a couple hours on the erg in his basement. without stopping. rangerboy hasn't, and never will.

you get the picture.

I like Bob ... Bob sounds like a nice competitor.

I don't like Dick ... Dick sounds like a poor competitor.

Pretty simple I think.

JimR

[mikvan52]

At the moment, I am just rowing 20K @ 23 spm, with perhaps five minutes rest in all

You are?
Then post it.

Odd that you don't mention the average pace per 500m!
What was it "at the moment"?

"Recall" the workout on your PM4
Take a photo of the details.
Post it.

You will not do this because it will show exactly how you do row...
Take the "perhaps" out of your claims, Rich...

You are literally, a "sketch"!

[snowleopard]

I have never handled down rowing as a heavyweight, either.

Only every 2K for *at least* 15 seconds

You don't even pick it up for races

[mikvan52]

Did anyone see this post
about 2011 50-54 hwt hammer winner Michele Marullo who was erging w/le GF yesterday?

Michele, oh he equalled the World Record for 50-59hwt 30min row with 8771m (1:42.6)

Double the D add 3...>>> at 10k
(+) ranger is just as good restricted rate 1:42.8 + 3 sec is 1:46 (+/-) ...>> and this is ranger's virtual pace !!!
.............right!

I wonder if ranger feels great claiming things that are not in the least bit plausible???

[leadville]

Among the many other differences between Bob Spousta and rangerboy are these.

Bob is a true gentleman and a tough competitor. Bob would NEVER sign up to compete at Crash-Bs and not show up and not scratch.

Bob was on two national teams in the quad.

Bob respects his competitors, encourages them, and honors their effort. rangerboy belittles them while lying about his own capabilities.

Bob doesn't BS about his abilities or performances. In fact he rarely mentions them. rangerboy obviously has nothing else going in his life but his imaginary erg scores, so he constantly crows about stuff that happened eight years ago.

Bob would never handle-down. Never.

Bob's a man. rangerboy is a weenie. on his best days.

Bob has rowed for a couple hours on the erg in his basement. without stopping. rangerboy hasn't, and never will.

you get the picture.

Yea, and when I pull a lwt 6:16 at 60, there will be another difference, too.

Spousta's 6:31 is 56 seconds off of the Open hwt 2K WR, 7 seconds off the 60s hwt WR.

When I pull a lwt 6:16 at 60, I will be 19 seconds off of the Open lwt 2K WR, 26 seconds under the 60s lwt WR.

I will be two seconds under the 40s lwt WR, the equivalent of 5:55 for Spousta.

Training is coming along great.

I am now rowing right a my targets.

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

A FM, 1:48 @ 23 spm, which I am training for now, predicts a 6:16 2K.

The FM is done at 2K + 14.

ranger

rangerboy you are a pathetic excuse for a man. You talk. Spousta does. Until you do, shut your goddam piehole.

Spousta is to you as granite is to brie.

[ranger]

Odd that you don't mention the average pace per 500m!

My "Steamroller" training is not a race.

It is just work on relaxation, habituation, etc., puttin' in the meters, rowing well (13 SPI) at low drag (119 df.) with a middlin' UT1 HR (155 HR) in a 4.4-to-1 ratio at 22 spm.

It isn't a race, and gains or loses nothing at all by being continuous or broken up, depending on what is done with the breaks.

I use the breaks to continue to work on technique, which has been my major focus of concern for some time.

This rowing has nothing to do with the kind of stressful AT/TR rowing that you are doing at 1:46, with your HR way up above your anaerobic threshold, pushing toward max.

During my "Steamroller" rowing, I am nowhere near my anaerobic threshold (of 172 bpm).

ranger

[mikvan52]

Odd that you don't mention the average pace per 500m!

My "Steamroller" training is not a race.

I agree. It is a workout.

"RECALL" your workout and show us what the stats are.
Did you wear you HR monitor? Show us that too.

Show your T>R>A>I>N>I>N>G>

[ranger]

You talk. Spousta does. Until you do, shut your goddam piehole.

I've done plenty.

I've nothing to prove on that score.

Nothing wrong with a little chatter to go along with the clatter.

Talk is fun, don't you think?

ranger

[ranger]

"RECALL" your workout and show us what the stats are.
Did you wear you HR monitor? Show us that too.

Show your T>R>A>I>N>I>N>G>

The racing you are doing against the clock isn't training at all.

Training is an opportunity to get better.

The junk you are doing will just make you worse and worse.

Sorry, but I couldn't think of anything more useless and disasterous than 4 x 1K (6min rest) @ 9.7 SPI, 1:46, and 30 spm with your HR pushing up to max.

What in the world is the good of _that_?

By and large, training for rowing is pretty easy:

Take a lot of good strokes.

In your session, you just took a few bad ones.

That's doing the opposite of what I am doing.

ranger