Ranger's training thread

[rjw]

My anaerobic threshold is 172 bpm.

I can run my HR at 172 bpm, steady state, for an hour, but that's about it.

You can't row over your anaerobic threshold for an hour.

So that's my anaerobic threshold.

ranger

That may have once been your AT but you have not trained it and you are about 7 years older. I suspect you have lost it and it is likely in the middlin 160's at best.

[JimR]

off-topic

[mikvan52]

O.K., Mike--

Here's a more quantifiable sessions that I would like to do:

10 x 2K (1 minute rest) @ 22-24 spm and a UT1 HR.

No rowing over your anaerobic threshold.

For me, the average HR should be 155 bpm; for you, 135 bpm.

I'll work at trying to get this done.

Then I will try to do it reguarly.

You do the same.

Forgive for being repetitive and unbelieving, Rich.... but about that 155 bpm UT1

You have not had your UT1 MEASURED.. Nor have you shown workouts with any screen shot ever. THIS HAS BEEN POINTED OUT MANY, MANY TIMES.
You extrapolate your UT1 based on a wish of being able to "bump up" your max HR to a certain # of beats per minute that you portray can "trained up"
On many occasions on this thread you have been referred to physiology citations that confirm that max HR cannot be "trained-up" (Perhaps you were confusing max HR with VO2 max... A marker about yourself that you also do not report)

In the future:
Please show HR DATA IN THE FORMAT THAT SHOWS UP ON YOUR PM4.

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I AM HAPPY TO DO THE WORKOUT YOU'VE DESCRIBED as a baseline against which we can see your training.
My AT was last measured in 2008 in a lab at the University of Vermont by an exercise physiologist (Declan Connelly)
I humbly suggest that you get yours professionally measured too. Who would measure yours so that your result will better than a wild guess.?

None the less.. I will do your workout w/o waiting for you to test and suggest you complete and post yours here on this thread too. It may take a while before it is convenient for you to arrange testing.

BTW: Your are wrong, too about my UT1. I do not reach AT until 143 bpm and that is on a rested heart. IOW: Once I get into a long interval sequence, I exhibit was is commonly know as "heart rate" creep..>>> my AT level goes up... This happens for you too.

Please answer the following: Should I row the 2k x 10/1:00 rest no higher than 135 bpm or simple below 143 bpm (where I begin to enter AT)?

Also: Please review the method you chose for determining your AT.

May i make a suggestion in this regard. Do an IND_V session that brings your HR to max and take a screen shot and post it. I will do the same. A simple 'step test' will do.

Also: Please confirm that you will be wearing your Suunto and will report your HR data.

Let me also make a prediction:
In each of these 2ks ~ the pace will drop as the workout progresses as the body gets tired.
It will not be as you have repeatedly said: That you can go along at a constant pace at UT1 for a HM, FM of "ldRWB"

BTW: Please check and report your drag factor accurately... for the purposes of the record.
I usually erg at 107 df. DO you want me to erg there or at your df which is (????) ?

Thanks for agreeing to demonstrate "at the chalk board" so to speak....

I will do this workout tomorrow w/ or w/o your advice.
Sounds great!

[mikvan52]

Mike--

The next session I would like to do, if you want to come along for the ride, would be to raise the rate to 26 spm, cut the number of 2K intervals in half to five, and raise the rest period to five minutes.

Just tell me which to do first & I'll do it, "coach".

10 x 2k/1:00r low drag (open rate)
or
5 x 2k/5:00r low drag (26 spm)

Pls Let me know today.

[ranger]

off-topic

[ranger]

Mike--

The next session I would like to do, if you want to come along for the ride, would be to raise the rate to 26 spm, cut the number of 2K intervals in half to five, and raise the rest period to five minutes.

Just tell me which to do first & I'll do it, "coach".

10 x 2k/1:00r low drag (open rate)
or
5 x 2k/5:00r low drag (26 spm)

Pls Let me know today.

I am working on the first one.

It's not an open rate.

It's a UT1 rate: 22-24 spm.

I'll probably rate 23 spm.

"Steamroller."

It's just a 20K UT1 row, with some short rests.

My major constraint on the session is to row pretty well (12.5 SPI), taking good strokes.

At 1:46, the session is about an hour and twenty minutes.

ranger

[ranger]

Nice hour on the Kurt Kinetic after erging.

HR flat at 155 bpm.

ranger

[ranger]

You have not had your UT1 MEASURED.

No need.

I can run my HR at 172 bpm, steady state, for an hour, but that's about as high as I can go.

No one can run their HR at AT for an hour.

So 172 bpm is my anaerobic threshold, top-end UT1.

155 bpm is middlin' UT1.

145 bpm is top-end UT2.

My max HR is 190 bpm.

I can row a FM with my HR flat at 155 bpm.

ranger

[ranger]

As I mentioned, my HR got up over 180 bpm on the bike the other day.

Lots of sweat, as always, but I wasn't even working that hard.

Must have been hot or something (tired? hungry? dehydrated?).

ranger

[mikvan52]

You have not had your UT1 MEASURED.

No need.

I CAN run my HR at 172 bpm, steady state, for an hour, but that's about as high as I can go.

(snip)

So 172 bpm is my anaerobic threshold, top-end UT1.

155 bpm is middlin' UT1.

145 bpm is top-end UT2.

My max HR is 190 bpm.

I can row a FM with my HR flat at 155 bpm.

ranger

Forgive me but i Doubt your "can"....
Show it.

Anyway: The training demo shall continue.
What HR do you want me to row at? You didn't answer.

[mikvan52]

10 x 2k/1:00r low drag (open rate)
or
5 x 2k/5:00r low drag (26 spm)

Pls Let me know today.

I am working on the first one.

It's not an open rate.

It's a UT1 rate: 22-24 spm.

LET'S stay on topic:

10 x 2k/1:00r low drag (22-24)
or
5 x 2k/5:00r low drag (26 spm)

Pls Let me know today.
Which one do we do 1st?
What is the drag factor going to be?
Will you wear you HR belt?
Will you report ALL monitor data including HR?
Will you take a screen shot?

I will.

[ranger]

10 x 2k/1:00r low drag (22-24)
or
5 x 2k/5:00r low drag (26 spm)

Pls Let me know today.
Which one do we do 1st?
What is the drag factor going to be?
Will you wear you HR belt?
Will you report ALL monitor data including HR?
Will you take a screen shot?

I will.

I just said: the first one.

119 df.

Sure, I'll wear a HR belt.

Sure, I'll report the monitor data.

Sure, I'll take a screen shot.

This is just (something like) a "Steamroller" session.

Cleaned up, with a tie on, in goin' to meetin' clothes.



It's just a 20K UT1 row, with some rests (to reflect on technique as I go along).

Middlin' UT1 is 2K + 12

So, for you, 1:55 or so?

At 23 spm, that's 10 SPI.

ranger

[ranger]

What HR do you want me to row at? You didn't answer.

Yes, I did.

Middlin' UT1

135 bpm?

That should be comfortable.

ranger

[jlawson58]

I can run my HR at 172 bpm, steady state, for an hour, but that's about as high as I can go.

So 172 bpm is my anaerobic threshold, top-end UT1.

155 bpm is middlin' UT1.

145 bpm is top-end UT2.

My max HR is 190 bpm.

I can row a FM with my HR flat at 155 bpm.

ranger

Please provide screen shots from recent workouts to verify any of these claims. I am particularly interested in a shot showing an avg HR of 172 for an hour.

[ranger]

I can run my HR at 172 bpm, steady state, for an hour, but that's about as high as I can go.

So 172 bpm is my anaerobic threshold, top-end UT1.

155 bpm is middlin' UT1.

145 bpm is top-end UT2.

My max HR is 190 bpm.

I can row a FM with my HR flat at 155 bpm.

ranger

Please provide screen shots from recent workouts to verify any of these claims. I am particularly interested in a shot showing an avg HR of 172 for an hour.

That's a 60min trial, which can be done right at your anaerobic threshold, steady state.

Given my stroking power, rowing at 26 spm for an hour, I suspect that my HR will ride at 172 bpm.

"Save a Horse, Ride a Cowboy."

ranger

ranger