Ranger's training thread

[ranger]

I simply erg for fun

So do I.

That's why I am so good.

That has to be the understatement of the day.

An understatement?

True.

Sorry.

I'm the best.



ranger

[mikvan52]

What drag do you row at?

ranger

Ah, yes!

The "what drag do you row at" parry.

Right up there with the stroking power gambit.

(Total crap for know-nothing pikers)

My book reads: J F D I

[atklein90]

So do I.

That's why I am so good.

That has to be the understatement of the day.

An understatement?

True.

Sorry.

I'm the best.



ranger

I'm really struggling to figure out how 7:02 is "the best".

Oooopps. I just figured it out. That puts you slightly better than the 50-59 WOMEN'S heavyweight 2K world record of 7:06.

Congratulations.

Loser.

[ausrwr]

An understatement?

True.

Sorry.

I'm the best.



ranger

The best at WHAT?

WRs at any distance: None
OTW: One start from one DNF.
This season: One third placing in a 7:02.
Sportsmanship: Enough said, you're a c@#$.

The only things you're any good at are: self-aggrandisement; trolling; wasting your life on message boards; and showboating.

Though what you have to showboat about is a mystery to me.

[luckylindy]

I now row this this guy:






ranger

NO YOU DONT. By the way your man crush on the great dane is on the verge of getting creepy now. Have a cold shower you delusional fool.

I wasn't creeped out until the continual "Save a Horse, Ride a Cowboy" talk started being thrown about. Just waiting for a pic of EE in a cowboy outfit ...

[ranger]

I now pull 1:48, steady state, at about 20 bpm _below_ what I did ten years ago, even though, ten years ago, I was the 50s lwt 2K WR holder.

Over the last ten years, my resting and max HR have stayed pretty much the same.

How is that possible?

20 bpm is pretty much an entire training band.

In steady state rowing, it's worth about five seconds per 500m.

On the other hand, those veteran rowers who use their training just to prepare to race, prepare to race, prepare to race, usually _lose_ an entire training band of pace between the ages of 50 and 60.

This means that, over the last ten years, instead of _declining_ from being the best among the 50s lwts just to being the best among the 60s lwts, I have _improved_ from being the best among the 50s lwts to rowing like the best 40s lwts, two training bands (10 seconds per 500m) better than the best 60s lwts!

Amazing.

It helps to know how to train.

Training is not a performance.

It is an opportunity to work on your weaknesses, whatever they might be.

It is an opportunity to get better.

If you race your training, parading your strengths instead of working on your weaknesses, you just get worse and worse.

It's no fun at all to work hard at something, only to get worse and worse.

In fact, especially for the most ambitious rowers, this frustrating decline, despite their best effort, usually tempts them to race their training even harder, and harder, and harder, which, of course, is absolutely the _worst_ way to train, until they turn up sick, injured, or stale, and already discouraged, quit the sport entirely.

ranger

[ranger]

Yea, as Matthias has just demonstrated, absolutely the best way to start race preparation, once you have learned to row (LTR) and are rowing well (13 SPI for lightweights, 16 SPI for heavyweights) is to work up a FM at base pace (27 spm) and 10 MPS, if you can, or if you can't, whatever rate you can muster at 10 MPS for the 42K distance.

Middlin' UT1 HR, steady state.

_Great_ 2K training.

The only constraint on this FM rowing is that you should row pretty well--10 MPS, at least.

Rocket Roy did his FM pb 1:56 @ 27 spm (8.5 SPI).

O.K.

That's a lot of hard work.

But it doesn't do much for your rowing.

That's rowing like shit (8.5 SPI).

No reason to train yourself to be bad.

When I lay down pretty good strokes, I go 1:44 @ 27 spm (11.5 SPI), a little more than 10 MPS, but as I get really relaxed, sure enough, my rate creeps up to 29 spm; I lighten up a little; and before I know it, I am doing 1:43 @ 29 spm (11 SPI), 10 MPS, on the button.

108 df.

Given my short little lightweight legs, at 108 df. and 11 SPI, the ratio is still huge, even at 29 spm.

3-to-1--at least.

.5 seconds for the drive.

1.5 seconds for the recovery.

11 SPI is quite a bit more forgiving than 13 SPI.

In particular, at 11 SPI, I only need 110 kgF of peak force with my legs, rather than the full screen, 135 kgF.

That's quite a bit more relaxing.

Strokes don't have to be perfect.

They just have to be pretty good, with a considerable margin for error (imbalance, botched timing, impatience, short-sliding, poor posture, poor sequencing, poor footwork, bad finishes, tense shoulders, etc.).

Matthias, who now holds _both_ the 40s lwt FM WR and the 40s lwt 2K WR, rowed his FM WR at 11 SPI.

BTW

The workouts that I need to do after I complete distance trials are middle distance intervals:

6K, 5K, 4K, 3K, 2K,

starting at 27 spm, base rate and pace, and then pushing the rate and pace (and my HR) to max.

After all of these years of rowing slowly, working on technique, this fast, maximal effort, rowing over extended distances will be exciting stuff.

ranger

[ranger]

Can MIke VB do a FM, 1:55 @ 26 spm (9 SPI, 10 MPS), or even 1:51 @ 27 spm (9.5 SPI)?

I doubt it.

And anyway, he won't even try.

He thinks it's a waste of time.

Dumb response.

Foolish stuff.

Mike likes to race his training.

To each his own.

It is puzzling, though, why he chooses to train poorly and just get worse and worse.

Masochistic, I guess.

ranger

[ranger]

Rowing at 10 MPS for a FM, I suspect that 2:00 @ 25 spm (8 SPI) is the best that Mike VB can muster.

Why is that?

Mike says that his aerobic capacity is _great_ and that he rows well.

8 SPI is rowing well with great aerobic capacity?

Hmm.

Can Mike do better than that?

Perhaps, but his chances aren't good.

1:55 @ 26 spm (10 MPS, 9 SPI), the next step on the 10 MPS ladder, would predict a 1:41/6:44 2k, and Mike can't row that fast for 2K.

A FM is done at 2K + 14.

ranger

[Steve G]

Wow, a lot of posts already, why not just sit down on the erg, set the dial to 10, 000 metres and do your ever so easy 1.48 non stop. You have proved you can use your camera, so let's see it!
Cheers

[mrfit]

Mike,

You have been personally invited to ride the ranger-go-round today.

Have fun!

[ranger]

Wow, a lot of posts already, why not just sit down on the erg, set the dial to 10, 000 metres and do your ever so easy 1.48 non stop. You have proved you can use your camera, so let's see it!
Cheers

Already done 20K OTErg and an hour on the bike.

I am going to do two more hours on the bike before I quit.

I am trying to find a comfortable format for these "ultra" workouts.

I think this might be the best:

3 x 60min OTErg, then 3 x 60min OTBike

Taking a break every hour to towel off, drink a cup of coffee, drink some water, relax, etc., makes the time go by more quickly--and more pleasantly.

And I suppose you can find worse ways to make the time pass quickly and pleasantly than listening to Creedance while getting some exercise.

http://www.youtube.com/watch?v=0ROalKnV ... re=related

ranger

[lancs]

I now pull 1:48, steady state, at about 20 bpm _below_ what I did ten years ago, even though, ten years ago, I was the 50s lwt 2K WR holder.

Ah, I see that this is the the 'success' that Ranger will claim in his training over the last few years of lie-telling: despite getting understandably slower over 2k (declining aerobic capacity, diminishing muscle mass, etc) he wil claim that he now rows 1:48 @ 155bpm whereas previously he used to row at 1:54, or whatever.

There will of course never be any data (whatsoever) to back up this claim. None. An example of useful data supporting this claim, for example, might be a screen shot of the 1k splits of the Prof doing a 10k at 1:48 pace, with his HR settling nicely around the mid-150s level. Will will never see this of course, since he can't complete a 10k @ 1:48 pace regardless.

I wonder why he lies so much?

[ranger]

Nice 90min on the Kurt Kinetic after erging.

I didn't wear a HR belt.

No point, I think.

I need to double the length of both my erg sessions and my bike sessions.

3 x 60min Erg

3 x 60min Bike

If I can do "ultra" workouts of this sort for a month, I'll get well below weight.

My rowing will become pretty darn good, too.

ranger

[ranger]

An example of useful data supporting this claim, for example, might be a screen shot of the 1k splits of the Prof doing a 10k at 1:48 pace

Why do that?

No reason to "prove" your training.

Training isn't a performance.

I'll take a screen shot of the FM @ 1:48, when I get it done.

That will be 4 x 10K @ 1:48 (no rest).

I suspect that will be proof enough that my training has been effective.

Anyway, a FM is just 2K training.

So a shot of a FM @ 1:48 is exactly what you are requesting, a shot that verifies the effectiveness of my training.

ranger