Ranger's training thread

[ranger]

Nice hour on the Kurt Kinetic after erging.

My HR was lower OTBike today, too, 145 bpm rather than 155 bpm.

ranger

[ranger]

off-topic

[JimR]

off-topic

[snowleopard]

Nice hour on the Kurt Kinetic after erging.

My HR was lower OTBike today, too, 145 bpm rather than 155 bpm.

ranger

What aspect of your training accounts for this sudden (24 hour) and dramatic adaptation to the same level of effort?

[whp4]

off-topic

[ranger]

What aspect of your training accounts for this sudden (24 hour) and dramatic adaptation to the same level of effort?

A change of 10 bpm is not that dramatic, but it is significant, given my intentions (a FM).

The rowing has been getting easier and easier, as I have reported.

HRs fluctuate from day to day, too, depending on various things--diet, hydration, temperature, rest, etc.

Perhaps I am more relaxed because I am on vacation, don't have to work, and have been taking some nice afternoon naps.



ranger

[mikvan52]

The moderator will not let me answer your questions. Please write to him if you want to know what I think. I assume that he reads my posts before he deletes them.

here Rich: let's test your hypothesis:

First: I'll ask some simple questions strictly restricted to the subject: "ranger training"

Second: You attempt to answer these questions. (That is the purpose of the C2 forum format, is it not?. exchange of ideas backed up by real workouts... Otherwise, people could say whatever they wanted to and, essentially, lie.)
So far this year, you give the impression that you are lying

Third: We'll see if the moderator deletes your answer(s).


Here goes:

In your training session today using data from monitor recall functions:

#1 How many meters long was the workout?
#2 What was the average pace/500m?
#3 What was the total time?
#4 about how many breaks did you take? (estimate if not known)

BTW: "Who cares? is not an answer. It is another question
BTW: "I don't know." is only true if you are unable to operate your PM4. Are you that inept? Is it part of your training to become totally inept?

Also, if you would, answer:
Why are you unwilling to program-in fixed breaks into your work out? You promised to both do such a workout and report it by last Sunday. What made you change your mind?
It would go a long way toward illustrating where you are in your quest for a FM @ 1:48 pace..

[JohnBove]

off-topic

[leadville]

so, rangerboy, in your 'normal' training you have no idea how many breaks you take or how long they are?

let's ask a different question: do you have any idea how many strokes you take?

how many minutes do you row - net of breaks - per day? a range will be fine - 20? 60? 90? 180? 600?

[Steve G]

so, rangerboy, in your 'normal' training you have no idea how many breaks you take or how long they are?

let's ask a different question: do you have any idea how many strokes you take?

how many minutes do you row - net of breaks - per day? a range will be fine - 20? 60? 90? 180? 600?

Sheesh, I am confused, pages ago he said he doesn't row with breaks any more, he just seems to redefine the definition of rowing with breaks!
OK Rich, simply put, how many strokes that you do well do you do without a break ?

Steve

[ranger]

pages ago he said he doesn't row with breaks any more

Rowing with breaks (RWBs) is high intensity, high HR (AT, etc.) rowing at high stroking powers (14-16 SPI) over short intervals (500m, etc.).

I gave up doing this about a year ago.

You can use RWBs to learn how to improve your leveraging, timing, sequencing, length, posture, etc., and get more power per stroke (SPI).

Now, I just row well (13 SPI) at low drag (119 df.), at the moment, over long distances, steady state, with a UT2 or low to middlin' UT1 HR.

I am preparing for a FM trial, which is exactly the _opposite_ of RWBs.

When you row a FM you try to stroke as effectively and efficiently as possible with your standard technique.

Given the length of the row, the goal as you go along is to conserve energy, not expend it.

The rowing needs to be relatively effortless.

FM rowing is so important because, for many people, I expect, it is just everyday distance rowing, the preferred pace and rate of a normal session.

Top-end UT1 rowing is too intense for most people as an everyday pace and rate.

UT2 rowing is too easy.

ranger

[ranger]

off-topic

[ranger]

so, rangerboy, in your 'normal' training you have no idea how many breaks you take or how long they are?

let's ask a different question: do you have any idea how many strokes you take?

how many minutes do you row - net of breaks - per day? a range will be fine - 20? 60? 90? 180? 600?

At the moment, in a session, I now take about 1500 strokes, covering 20K. I will try to double that as soon as possible.

ranger

[ranger]

Why are you unwilling to program-in fixed breaks into your work out?

The breaks I take are never more than a few seconds long.

Their purpose is to readjust technique or encourage relaxation.

The goal of the sessions is just habituation, getting used to a new technique, taking a lot of strokes.

It doesn't have anything to do with fitness.

Fixed breaks are for workouts that focus on fitness rather than habituation.

In sessions with programmed breaks, breaks do not come when they are needed to adjust technique and encourage relaxation. Just the opposite.

Fixed breaks in workouts with programmed intervals are taken to keep your HR down, etc., as you strain against the clock to maintain certain paces, etc.

Sessions with fixed intervals are designed to increase your aerobic capacity not improve your technique.

When I am doing my "Steamroller" sessions, I am rowing, steady state.

My HR isn't going anywhere.

There is no reason to take breaks to reduce strain and keep my HR down.

My HR isn't anywhere near my anaerobic threshold (172 bpm).

It is not even to 160 bpm.

When I am fully used to my technique and am doing it consistently, habitually, automatically, with full relaxation, I won't need the breaks.

I'll just row the FM right through with a HR, steady state, at 155 bpm.

When you are rowing well, as I am now, the major issues are technical and skeletal-motor.

The question is not what kind of shape your in but how easily and unconsciously you are holding your technique together.

My fitness has been maximal for a decade.

I can't improve it.

In my training, I haven't been trying to get in better shape.

I have been learning to row.

ranger

[ranger]

off-topic