Ranger's training thread

[ranger]

Well I'm not doing them right now, because I don't have the need, but when I was I'd typically do 2.5-3 hours before work, and 1.5-2 hours after. Not a full 'ultra', but then I didn't claim they were; they're just closer to it than you are.

All on the erg?

Impressive.

Congrats.

That's a lot.

Do you work along at UT2 or so when you do your ultras?

ranger

[ranger]

Actually you guessed you'd done that many from when you started rowing until you were 52-53

Sure, I did most of them then. For two summers (2002-2003), I did them every day.

But I said I also did them since then to lose weight when I raced as a lightweight, which I usually try to do.

I have raced as a lighweight quite a few indoor racing seasons, both fall and winter, since 2003, including the last two winter racing seasons and this last fall.

My standard mode of doing the ultra has been 1000 sit ups, an hour of jumping rope, and 20K on the erg in the morning; then an hour and a half on a stepper in the afternoon.

In the summers of 2002 and 2003, I did 1000 sit ups, ran 10 miles, and did 20K on the erg in the morning. Then I rode my bike out on the road for a couple of hours in the afternoon.

I suppose the challenge with the ultras now is that I no longer jump rope, step, or do sit ups. I have been just been erging and biking on the Kurt Kinetic. Or when the weather is nice, I have been erging, rowing OTW, and biking on the road.

ranger

[Citroen]

How soon does your HR drift up above 155?

No need for drift above 155 bpm.

This is steady state rowing, once I am heated up.

That's absolute, total BULLSHIT. You're losing fluid, your HR WILL drift up, you can't avoid it.

[PaulH]

All on the erg?

No.

Do you work along at UT2 or so when you do your ultras?

Not deliberately - at the time I wasn't paying much attention to my HR - but to do that amount for me most of it must have been at UT2 level, with the odd few minutes above just to mix things up.

[ranger]

most of it must have been at UT2 level

I can't see how you can be out of shape, then.

That's a _great_ regimen.

If everyone did something like that, there would be no health care crisis.

We'd all be fit as a fiddle.

The body needs and deserves at least as much attention as the other things in our life that we maintain.

ranger

[PaulH]

most of it must have been at UT2 level

I can't see how you can be out of shape, then.

In the same way that the folks here can't see how you can be a heavyweight, given the amount of exercise you claim to do. And yet I was out of shape at the time, and still am.

[hjs]

by Arno Calonius on 30 Mar 2011, 6:46

I agree with all the good advice given here above. Still, things might be more complex than expected. I witnessed myself in 2006 as Mr Antti Varis completed full Marathon here in Helsinki in a time 2.26.40,1 in +40hwt category. He used max drag, (damper 10), 34spm during his race. He is not a big guy as he is mainlya XC skier. His strategy sounds really stupid? Before starting to argue with Mr Varis, you better know that his time still remains as the official World Record.


http://www.youtube.com/watch?v=TVjxuHJtMeE Anttis guys has roughly rangers build, by no means a big heavyweight

152.5-500 for 100 km



Using ones strenght, something the nutty pro stopped doing soon.....

[ranger]

Using ones strength, something the nutty pro stopped doing soon...

I don't think I have stopped using my core and upper body strength. I have just added/modified a lot of other things--bigger legs, better timing, better balance, more length, quickness, better footwork, rhythmicity, good posture, better angles of leverage, better slide control, better preparation at the catch, fuller finishes, etc.

This also helps me OTW.

In my 1x, if I row as I used to row OTErg, I fall right out. I can't take a stroke.

There is also this:

If Varis can do the 2:26:40 for a FM when he is 60, as I am, it will indeed be impressive.

When he pulled 6:00 for 2K in his 40s, Tore Foss also used his strength.

Now, at 60, he pulls 6:50 for 2K.

ranger

[mikvan52]

Tore Foss also used his strength.

Now, at 60, he pulls 6:50 for 2K.

..and 'ranger strength' does even get him to CRASH-bs, while Tore makes it all the way from Norway every year.
Go figure.

[mikvan52]

You mean, these guys?

RANKING RESULTS 2011

Indoor Rower | Individual and Race Results | 42,195m (Marathon) | Men's | Lightweight | Ages 60-69 | Current 2011

1 Joe Keating 61 London IRL 2:51:26.6 C2Log I
2 Jan van der Haar 65 Numansdorp Zuid-Holland NLD 2:58:58.2 RACE I
3 Rick Bayko 63 Newburyport MA USA 2:59:57.3 IND_V I
4 Dave Stewart 61 Wimborne Dorset GBR 3:02:41.6 IND I


Sure, it will be interesting to see what I can do compared to these standards for 60s lwts.

When I look at this, one major observation comes to mind.. Very few even bother to try the FM once at 60+

Keating is a fabulous athlete and van der Haar... wow! to go under 3 hrs at 65! .. magnificent.

My prediction remains: No additions to the list forthcoming in the 2011 C2 year... esp. none from Ann Arbor...
Cureton is still dithering around with "big decisions" ... "Shall I erg at 95 or 96 df?"

(wimp out in progress) WOIP!

In commodity futures lingo:
The traders are already shorting ranger futures....
Echoing across the pits you can hear the traders shouting with hurried enthusiasm: "Short Dick!"

[hjs]

You mean, these guys?

RANKING RESULTS 2011

Indoor Rower | Individual and Race Results | 42,195m (Marathon) | Men's | Lightweight | Ages 60-69 | Current 2011

1 Joe Keating 61 London IRL 2:51:26.6 C2Log I
2 Jan van der Haar 65 Numansdorp Zuid-Holland NLD 2:58:58.2 RACE I
3 Rick Bayko 63 Newburyport MA USA 2:59:57.3 IND_V I
4 Dave Stewart 61 Wimborne Dorset GBR 3:02:41.6 IND I


Sure, it will be interesting to see what I can do compared to these standards for 60s lwts.

When I look at this, one major observation comes to mind.. Very few even bother to try the FM once at 60+

Keating is a fabulous athlete and van der Haar... wow! to go under 3 hrs at 65! .. magnificent.

My prediction remains: No additions to the list forthcoming in the 2011 C2 year... esp. none from Ann Arbor...
Cureton is still dithering around with "big decisions" ... "Shall I erg at 95 or 96 df?"

(wimp out in progress) WOIP!

In commodity futures lingo:
The traders are already shorting ranger futures....
Echoing across the pits you can hear the traders shouting with hurried enthusiasm: "Short Dick!"

Shorting? No mike the Ranger stocks are already pennystocks, there is nothing to short.

[mikvan52]

(wimp out in progress) WOIP!

In commodity futures lingo:
The traders are already shorting ranger futures....
Echoing across the pits you can hear the traders shouting with hurried enthusiasm: "Short Dick!"

Shorting? No mike the Ranger stocks are already pennystocks, there is nothing to short.

Then there's Poor Richard's Almanac
" A penny saved is a penny (burned) "
~ Rich has been "burning" his training since he adopted RWB: going from 1st to 4th in the world since he adopted his "my work is done/spi/I now row well" mantra.

[rjw]

If Varis can do the 2:26:40 for a FM when he is 60, as I am, it will indeed be impressive.

Why would you say something like this? I would expect a well done for an outstanding effort. You are nowhere near this time and to imply any different is insulting!

[cah]

Hi, has anyone in this discussion of training regimes and technique taken into account the percentage of work done that is actually going into 'moving' the erg/chain?

One of the Golden danish lw's had it measured at 17% (not the erg though). Biking is something like 25%, running may reach 50.

Kind regards Claus

[hjs]

(wimp out in progress) WOIP!

In commodity futures lingo:
The traders are already shorting ranger futures....
Echoing across the pits you can hear the traders shouting with hurried enthusiasm: "Short Dick!"

Shorting? No mike the Ranger stocks are already pennystocks, there is nothing to short.

Then there's Poor Richard's Almanac
" A penny saved is a penny (burned) "
~ Rich has been "burning" his training since he adopted RWB: going from 1st to 4th in the world since he adopted his "my work is done/spi/I now row well" mantra.

yep he threw away a lot off posssible nice races..................