Ranger's training thread

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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Carl Watts
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Re: Ranger's training thread

Post by Carl Watts » February 25th, 2011, 7:47 pm

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atklein90
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Re: Ranger's training thread

Post by atklein90 » February 25th, 2011, 8:23 pm

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35y, 6'4", 215 lbs, 2k(6:19.5), 5k(16:45.5), 6k(20:15.5), 10k(34:41.3), HM(1:17:44.0)
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Re: Ranger's training thread

Post by lancs » February 25th, 2011, 8:25 pm

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Re: Ranger's training thread

Post by mikvan52 » February 25th, 2011, 9:27 pm

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Re: Ranger's training thread

Post by jliddil » February 25th, 2011, 10:08 pm

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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 2:32 am

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Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 2:48 am

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Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 3:25 am

In resetting my bike computer this morning, I see that I did the 90min/28.5 miles on my bike yesterday right at 19.0 MPH.

Nice consistency.

I just relax and spin when I ride my bike.

I don't push it and I don't try to go any particular speed.

Just relaxing in this way, I usually go 19 MPH on the Kurt Kinetic.

I would now like to stretch these relaxing rides to 50 miles, HR flat at 155 bpm, just to get used to the FM distance in preparation for a FM trial on the erg.

I ride my bike _after_ doing 20K, rowing well (13 SPI) at low drag (119 df.), on the erg.

ranger
Last edited by ranger on February 26th, 2011, 5:00 am, edited 1 time in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 4:55 am

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Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread

Post by hjs » February 26th, 2011, 5:40 am

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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 6:15 am

Vacation!

OTErg this morning: 20K "Steamrollering," rowing well at low drag (119 df.) and 22-23 spm.

This "Streamrollering" is becoming _very_ smooth and easy now.

http://www.youtube.com/watch?v=9VXr6U-BwMs

Eventually, I think I'll do it for a continuous FM.

I'll try to do 2.5 hours OTBike this morning, just to get used to the effort required to cover FM distances with a HR flat at 155 bpm.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread

Post by hjs » February 26th, 2011, 6:29 am

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mikvan52
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Re: Ranger's training thread

Post by mikvan52 » February 26th, 2011, 8:11 am

ranger wrote:(snip) I see that I did the 90min/28.5 miles on my bike yesterday right at 19.0 MPH.

(snip)

I don't push it and I don't try to go any particular speed.

(snip)

I would now like to stretch these relaxing rides to 50 miles, HR flat at 155 bpm, just to get used to the FM distance in preparation for a FM trial on the erg.

I ride my bike _after_ doing 20K, rowing well (13 SPI) at low drag (119 df.), on the erg.

ranger


Do I understand that in your training this morning you:
1: rowed 20k at 1:46 average pace without any breaks at 119df?
and that you intend to (later):
2:bike for at least 90 minutes ?

I have some tips for you to use to share your training w/us:

On your PM4 screen touch the button next to:

☸ MORE OPTIONS
then follow this with touching:
☸MEMORY

this will then bring up a screen of your recent sessions.
You get the idea :idea: The ☸MEMORY will show the average pace(s) achieved in the workout about which you speak in 1:.

Now: Please!
transcribe or take screenshots of the last three sessions of the 20k of erg work(#1 above)
Otherwise I will not believe you did them. YOU DO NOT ADDRESS THIS REPEATED AND SIMPLE REQUEST. OTOH you take screen shots of other things. Why is this?

By the way: In your opinion: What is the value of doing all this biking?
One of your stated goals in these training pages is to win head races on the water. Wouldn't the bike time be better spent on slides or on a dynamic erg so that you could get the feel of the water? Do you bike merely for weight control?
3 Crash-B hammers
American 60's Lwt. 2k record (6:49) •• set WRs for 60' & FM •• ~ now surpassed
repeat combined Masters Lwt & Hwt 1x National Champion E & F class
62 yrs, 160 lbs, 6' ...
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Re: Ranger's training thread

Post by mikvan52 » February 26th, 2011, 8:26 am

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Steve G
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Re: Ranger's training thread

Post by Steve G » February 26th, 2011, 9:02 am

ranger wrote:Vacation!

OTErg this morning: 20K "Steamrollering," rowing well at low drag (119 df.) and 22-23 spm.

This "Streamrollering" is becoming _very_ smooth and easy now.

http://www.youtube.com/watch?v=9VXr6U-BwMs

Eventually, I think I'll do it for a continuous FM.

I'll try to do 2.5 hours OTBike this morning, just to get used to the effort required to cover FM distances with a HR flat at 155 bpm.

ranger
Rich
Wouldn't you be better off doing 40k on the erg as you said a while back that you were going to do daily?
Bike effort doesn't equal erg effort, I can bike 3 hours plus at a good pace, no way I could do that time on the erg!

Steve
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