Ranger's training thread

[ranger]

Funny: I go faster at lower drag factor at the same rate...

Yes, I did, too, up to a point (120 df.).

After 120 df., though, it seems that what I get is efficiency (higher ratio, less skeletal-motor stress, lower HR, etc.) rather than effectiveness (SPI).

In fact, it seems that I have to trade in some effectiveness to get the increased efficiency.

Can you do an easy 12 SPI @ 95 df.?

If so, congrats.

That's excellent.

ranger

[ranger]

1:48 @ 23 spm ("Steamrollering") is 12 SPI.

So, "Steamrollering" a FM at 95 df. might turn out to be just fine.

ranger

[mrfit]

So 13 spi is not efficient?

Of course. It takes too many fast twitch muscles to execute. And there's one thing about fast twitch...they are not efficient

[ranger]

So 13 spi is not efficient?

Of course. It takes too many fast twitch muscles to execute. And there's one thing about fast twitch...they are not efficient

In rowing, the major advantage of low drag, I think, is that it encourages faster legs and footwork, if you have the skills to handle it.

That is, it changes which levers (legs vs. upper body) do the work, not which muscle fibres (fast vs. slow) do the work.

Sure, then once you can row at low drag, other things can contribute to efficiency, too.

For me, learning to row well has been largely learning to make maximal use my legs and feet against lighter and lighter drag.

I have always been able to haul really nicely with my core, back, and arms.

I was a canoeist and swimmer as a kid and young adult.

Relative to others, my core has always been my biggest skeletal-muscular asset.

I am _very_ strong through the middle.

Hey, did anyone take me up on that challenge to do 50 jackknives, 30 pull ups, and 25 extension press ups, to demonstrate their full-body strength relative to their weight?

ranger

[ranger]

So 13 spi is not efficient?

Of course. It takes too many fast twitch muscles to execute. And there's one thing about fast twitch...they are not efficient

I am not changing the quickness or mechanics of my leveraging.

I am just lowering the drag/resistance.

ranger

[JimR]

So 13 spi is not efficient?

Of course. It takes too many fast twitch muscles to execute. And there's one thing about fast twitch...they are not efficient

I am not changing the quickness or mechanics of my leveraging.

I am just lowering the drag/resistance.

ranger

What if you dressed up in drag and tried to set a tap dancing record ... you think you are three times faster than the current record?

JimR

[hjs]

So 13 spi is not efficient?

Of course. It takes too many fast twitch muscles to execute. And there's one thing about fast twitch...they are not efficient

Not true, every exercise we do for more than a few minutes is done by the slow fibers, our fast fibers don,t work well enough aerobicly. The term "fast" has nothing to do with the speed of the movement, only with the speed the energy is delivered.

[JimR]

JIm--

Can you read?

Or did you mean "I will probably train for a month or a year, or heck even ten years or longer before I give it a go. Beats me."

Sure, I might train for more than a month before things come together for a FM trial.

I hope not, but who knows?

Nothing wrong with persistence and long-term goals.

Doesn't really matter, in my case.

What I am doing now beats you (and everyone else), anyway, without even preparing for it.

ranger

ranger

So then a more basic question ... if you believe your abodies daptation to erging is completely unpredictable ... why do you ever claim you will be able to do something at a specific point in time?

Perhaps the better question for you ... do you ever read what you post?

JimR

[mikvan52]

OOOoooo! Ain't it great!!

ranger's BS machine is fully warmed up... It takes him a while but get a load of this!

10:51 am
“less skeletal-motor stress”... avoid between-meal treats & floss regularly...

12:40 pm
“it encourages faster legs and footwork, if you have the skills to handle it”
watch ranger as he goes ape on the heavy bag!

also:
“that challenge to do 50 jackknives, 30 pull ups, and 25 extension press ups, to demonstrate their full-body strength relative to their weight”
But how about a strength demo on the erg, instead of just hot breath on the forum?... Silly me! That involves an erg...

IND_V?
No.
stepper?
Yes.
Pathetic?
Most definitely.
Old?
You got it.

Does it get much better?

Our Star, the white erg-dwarf of the constellation Ann Arbor...
Gotta love him!!!

[ranger]

95 df.

As I mentioned earlier, I think a good part of the trick of learning to use your legs effectively happens at the footplate.

You need to _very_ fast in order to shift all of your weight from (your toes and) the balls of your feet, to your heels, and then back to (your toes and) the balls of your feet, all in the first .2 seconds of the drive, as you drive with your quads, and then your hams&gluts, and then your calves/abs/etc., as you swing your back.

Notice where the peak comes in this force curve, rowing at 95 df.

The peak of this force curve comes when I drive down with the balls of my feet and point my toes as I swing my back.

The whole drive is only .5 seconds long.

Half the screen is .6 seconds.

ranger

[mikvan52]

Hey Jabba,
When are you going to drop the fake "165 lbs." from your signature? You haven't weight that little since you lost that race in England last November.

[mikvan52]

95 df.

As I mentioned earlier, I think a good part of the trick of learning to use your legs effectively happens at the footplate.

You need to _very_ fast in order to shift all of your weight from (your toes and) the balls of your feet, to your heels, and then back to (your toes and) the balls of your feet, all in the first .2 seconds of the drive, as you drive with your quads, and then your hams&gluts, and then your calves/abs/etc., as you swing your back.

Notice where the peak comes in this force curve, rowing at 95 df.

The peak of this force curve comes when I drive down with the balls of my feet and point my toes as I swing my back.

The whole drive is only .5 seconds long.

Perch the camera behind your erg and show the curve as you do a UT 2k . Have someone turn it on for you in the last minute. I'll wager the curve will not look this so long a you weren't doggin' it just prior. An IND_V would certify the whole piece..

But.. you won't do that for two reasons:
#1 It wouldn't show what you wanted
#2 I suggested it

Half the screen is .6 seconds.


Why do you focus on one stroke instead of an average of many strokes. This stroke is not indicative of your continuous rowing.... it is, rather, an artifact, that demonstrates nothing you wish it to.

[ranger]

Hey Jabba,
When are you going to drop the fake "165 lbs." from your signature? You haven't weight that little since you lost that race in England last November.

True.

The wife and I have been doing some great eats over the vacation.

We are working through seafood at Monahans, the great fish market here in Ann Arbor.

On Tuesday, we had baked striped bass in a chive, garlic, parsley, thyme, oregano, butter, bread crumb sause.

On Thursday, we had blackened yellow snapper.

Today, we are having red snapper, back to the the first recipe.

Still to do: Tuna, Cod, Trout, Whitefish, Mahi-mahi, etc.

Last spring, we worked through tapas--of about a dozen sorts.

Yummy.

ranger

[ranger]

Why do you focus on one stroke instead of an average of many strokes. This stroke is not indicative of your continuous rowing....

Yes, it is.

It is just what I do continuously.

ranger

[mikvan52]

Why do you focus on one stroke instead of an average of many strokes. This stroke is not indicative of your continuous rowing....

Yes, it is.

It is just what I do continuously.

ranger

One hard, ten easy, one hard, ten easy....

continuously....