Ranger's training thread

[mikvan52]

This thread is about your training, not mine.
Please don't evade backing up your promises:

February 20th, 2011, 7:02 am
Could you post a video rowing some 1:45 @ 24 spm (12.5 SPI), for, say, 500m or so, 45 strokes?
I would be happy to do the same.

February 20th, 2011, 8:41 am
I row at 13 SPI and low drag (119 df.), free rate.

February 21st, 2011, 5:20 am
My "Steamroller" sessions are coming along great.
1:45 @ 23 spm (13 SPI) is getting easier and easier.

February 21st, 2011, 8:50 am
So how long do you want to "Steamroller," 1:46 @ 23 spm (12.5 SPI)?
10K?
Sure, i should be up to that now.
You go first.
Then I'll give it a go.

In action on this shows what ranger is really "up to"!
More BS DNS DNF...

"sharing is caring" Rich!

We can use the assessment offered by “himself”

just runnin' off at the mouth like some sort of leaky faucet.

Pathetic stuff.

Oh well.

There is all kinds of worthless shit on the internet.

So I guess these things should be no surprise.

ranger

[mikvan52]

AS this thread examines ranger's training:
How does he explain the first 500m of BIRC?
It was at 11 spi.
Yet, ranger claims that he does all his rowing at a higher watts/stroke rate cadence. {note NOT power}
{Watts} measure power!

No one can say they "run out of gas" in the first 500 rowing mostly below AT. IT DOES NOT MAKE PHYSIOLOGICAL SENSE.

Why has ranger been dodging this subject? We've posted about it, asking politely.
Where is the real answer????

[PaulH]

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

Right - though you have had some significant "handle never up" rowing recently, haven't you? I only 'handled down' once, and that was on the water when my stroke almost severed a finger on a defective oar. Even then she managed to row further than you seem able to without stopping for a rest.

[bellboy]

Surely the time has come to ban Von Manbatt until he actually posts a legitimate screenshot of his training. We go around the houses ad nauseum with him spouting his crap and lets not forget it is a "training" thread. If the bitter old queen can post a pic of his yard then he can post a pic of his pm4. The thread always used to be fun but it isnt anymore. Come on Dougie force his hand. Without this thread he would be helpless. He would either have to post a pic or sink even deeper into his bottle of Thunderbird.

[ranger]

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

My training is that I took a lot of good strokes.

About 1500?

For a FM at the same rate (23 spm), ratio (4.4-to-1), drag (119 df.), stroking power (12.5 SPI), and HR (155 bpm), I'll have to take 3500 strokes.

So, my body just needs to get used to it.

The repetition needs to be made habitual, unconscious, automatic; smooth, relaxed, consistent.

The rest is just steady state work, like anything--riding a bike, stepping on a stepper, etc.

I can go for 3 hours with my HR at 155 bpm.

ranger

[ranger]

This thread is about your training, not mine.

Now, there's a laugher.

Sure, I _wish_ this thread were about my training, but it appears that you folks are not interested in training.

Training is an opportunity to get better.

You get better by working on your weaknesses.

You all are just interested in racing, parading your strengths.

But it is clear:

Parading your strengths, day after day, just makes you worse and worse, especially if you are a veteran with declining aerobic capacity.

If this thread were about my training, I would expect to see some interest in getting better rather than in just getting worse and worse.

Since 2003, I have gotten better, and better, and better, in a pretty continuous arc of improvement.

In 2003, I rowed poorly (10 SPI) at max drag (200+ df.).

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

When I am again fully prepared to race, I think I will pull a lwt 6:16.

In the meantime, I am going to do a set of distance trials--and then sharpen.

At the end of my distance trials, I think I will hold all of the 60s hwt WRs from 5K through a FM, with all of these distance marks being new pbs by a considerable margin (4-6 seconds per 500m).

That will give Spousta something to shoot for in his training.

Sure, when I do my sharpening, I'll do 4 x 1K (6min rest), but when I do, I think I'll do 1:34, not 1:46.

I'll rate 34 spm, not 23 spm.

ranger

[ranger]

In rowing, there is nothing misguided about training for and then doing FM trials, folks.

A hard FM is a great session--and a good 2K predictor.

A FM displays everything you have to have to do 2K--effectiveness, efficiency, aerobic capacity, endurance, etc.

The rest (other distance trials, anaerobic intervals, etc.) has to be done, too, but is redundant.

The effect of the rest is entirely predictable and therefore has no bearing at all on the quality of your rowing.

A FM @ 22-24 spm tells all.

A FM is done at 2K + 14.

So if I can pull 1:48 @ 23 spm for a FM, as I think I now can, it will predict a 1:34/6:16 2K.

ranger

[jlawson58]

Since 2003, I have gotten better, and better, and better, in a pretty continuous arc of improvement.
ranger

Really? LOL. I guess that is true if you consider going from a WR (6:28 or thereabouts) to a 6:41 (or so) to a 7:05 to unable to even pick up an erg handle. At least you got the part about a continuous arc correct. Maybe your real problem isn't aging as much as it is the diminished capacity from obviously, constantly smoking a crack pipe.

[ranger]

I do 210w for 40 min yet I used to do 310-330 for an hour cycling

Yea, 310-330 watts for an hour of erging would be perfect.

17.3-17.5K

1:44-1:42 @ 24-26 spm (13 SPI).

That's rowing well for a lightweight.

ranger

[ranger]

Since 2003, I have gotten better, and better, and better, in a pretty continuous arc of improvement.
ranger

Really? LOL. I guess that is true if you consider going from a WR (6:28 or thereabouts) to a 6:41 (or so) to a 7:05 to unable to even pick up an erg handle. At least you got the part about a continuous arc correct. Maybe your real problem isn't aging as much as it is the diminished capacity from obviously, constantly smoking a crack pipe.

Sounds like you also don't believe in training/preparation.

Oh well.

Given this attitude, you'll never be any good OTErg.

To each his own, I guess!

ranger

[ranger]

Since 2003, I have gotten better, and better, and better, in a pretty continuous arc of improvement.
ranger

Really? LOL. I guess that is true if you consider going from a WR (6:28 or thereabouts) to a 6:41 (or so) to a 7:05 to unable to even pick up an erg handle. At least you got the part about a continuous arc correct. Maybe your real problem isn't aging as much as it is the diminished capacity from obviously, constantly smoking a crack pipe.

At the moment, I am training for a FM trial (and then other distance trials) rather than racing 2Ks.

But a FM trial will tell all.

If I pull 1:48/2:32 @ 23 spm, as I think I will, it will predict a 6:16 2K.

That will be a good "progress" report on my training.

My FM pb is 1:54/2:40, which is also the 60s hwt WR.

Given what I pulled for 2K in 2003, together with normal decline with age, a 6:16 2K at 60 outdoes predictions by 32 seconds.

This advance, if I achieve it, will have nothing to do with fitness.

It will be entirely technical.

ranger

[mikvan52]

This thread is about .. training...

Parading your strengths, day after day, just makes you worse and worse, especially if you are a veteran with declining aerobic capacity.

If this thread were about my training, I would expect to see some interest in getting better rather than in just getting worse and worse.

How is posting a training session "parading"?

Try a you might, to not honor a simple request to transcribe a workout is to be obstructive.
You are not being funny.
The game is up.
You have not gotten faster each year since 2003. You have gotten slower.
For you to say "I row well" is empty because your training has shown that you prepare mostly for "handle downs".

You are also not interested in having an exchange of ideas. You just make unsupported assertions that inflate your real
aptitude on the erg and on the water.

So be it.

I have watched how you attempt to mislead new visitors to these pages. That is to your total discredit. It borders on mean because bad advice hurts the novice when he or she begins to train on the erg.

If I had one piece of advice to those coming to this thread it would be: "Don't take ranger seriously. He's just jerking everyone around hoping that you'll believe his ignorant fabrications"

Your record of training speaks for itself. There isn't much of one. If there were, you wouldn't have followers on a thread.
People would know that you aren't doing what you say you are. It would be boring and pedestrian.

Your thread will continue for as long as you post... Such is the nature of the internet.... any fool can have a blog and followers, particularly if "it's funny"... And you are funny... just not "ha-ha" funny: Side-show funny...

I hope you see the light and change your ways.

[jlawson58]

Since 2003, I have gotten better, and better, and better, in a pretty continuous arc of improvement.
ranger

Really? LOL. I guess that is true if you consider going from a WR (6:28 or thereabouts) to a 6:41 (or so) to a 7:05 to unable to even pick up an erg handle. At least you got the part about a continuous arc correct. Maybe your real problem isn't aging as much as it is the diminished capacity from obviously, constantly smoking a crack pipe.

Sounds like you also don't believe in training/preparation.

Oh well.

Given this attitude, you'll never be any good OTErg.

To each his own, I guess!



ranger

I believe in training and prep, but the two have nothing to do with you getting continuously slower since 2003. You are not any faster now than you were then or you would have proven it at either a race or by posting an IND-V result.

[ranger]

You have not gotten faster each year since 2003. You have gotten slower.

Nope.

How fast you are in rowing depends on your effectiveness (natural stroking power, SPI) and efficiency (ratio, drag, etc.).

In 2003, I rowed poorly (10 SPI) at max drag (200+ df.).

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

When I am fully sharpened up for it, I'll now pull 2K @ 32 spm, rowing well (13 SPI) at low drag (119 df.).

That's 6:16.

Give or take a bit, 3-to-1 ratio.

ranger

[ranger]

You are not any faster now than you were then or you would have proven it at either a race or by posting an IND-V result

That depends on your goals, and what it takes to achieve them.

Racing has never made anyone any better.

To get better, you need to train.

If you are training, why waste your time preparing to race?

Everything that predicts what you can do in a 2K is displayed in a FM trial.

But it can be as long as six months of hard training from a FM trial to a fully prepared 2K trial.

But if you take out six months to prepare to race each year, even though preparing to race does nothing but make you worse, you don't have much time to get better.

You waste half a year of your training time undermining what you have done the other half of the year.

That's not the way to make progress toward your goals, I think, especially if those goals are ambitious.

ranger