Ranger's training thread

[ranger]

12K OTErg just before dawn.

Nope, probably not even 10k. here's your posting times this morning. You had a 40min gap between posts. Figure a couple minute to compose the post at 5:19 plus a couple minutes to walk from erg to PC, means you probably erged for not a lot over 30 minutes.
5:19 am
4:39 am
4:03 am
4:01 am
3:53 am
3:52 am
3:46 am
3:37 am

That's not delusion, that's just plain lying.

I started posting _after_ I rowed.

My first post was 5:37 a.m., Door County time.

It is now 8:30 a.m. here.

ranger

[ranger]

The issue we seem to be having is that your fruit spoils before we can compare. Reality is we have two real, confirmed data points (6:30 and 7:02) that show your training plan is not achieving the results claimed. All that investment was supposed to pay off and it just didn't ... what's up with that?!
JimR

Sure, it's taking a while.

But no matter.

Nothing has been lost, and nothing else better could have been done.

Over the last eight years, my focus on technique has been yielding race results that are better than everyone else's, without even preparing for my races.

In fact, my 6:41 2Ks in both 2009 and 2010, done at max drag, without even preparing for them, still working on technique, were faster than anyone my age and weight has ever rowed.

So, sure, I haven't yet tested the most important data point, the final one, when I finally race, rowing well (13 SPI) at low drag (120 df.).

But the data points I have been laying down along the way are still entirely adequate, in fact, better than the data points of those who are training in standard ways.

For instance, given my hwt 6:27.5 in 2002, the prediction if I had just worked on my fitness is that I would pull a hwt 6:33.4 in 2006, fully prepared.

But as it turned out, I pulled 6:29.7 in 2006, without even preparing for it.

If everyone gets about a dozen seconds over 2K from a couple of months of race preparation, following my training plan, I was already four seconds per 500m ahead of expectation in 2006.

If I pull a lwt 6:16 at 60, rowing well at low drag, fully prepared, as I think I will, l will beat expectations by almost twice that, right around 30 seconds over 2K.

Given the lwt 6:30 that I pulled at WIRC 2003 before I started working on technique, the prediction if I just worked on fitness is that I should pull 6:45.3 at WIRC 2012.

6:16 and 6:45.3 are _massively_ different, as everyone will see when I line up and race Roy at WIRC 2012.

We will both rate 34 spm, but he will pull 9.5 SPI and I will pull 12.5 SPI, so I'll beat him by 30 seconds.

ranger

[snowleopard]

We will both rate 34 spm, but he will pull 9.5 SPI and I will pull 12.5 SPI, so I'll beat him by 30 seconds.

Is that a prediction?

[ranger]

It was also work on technique, I suspect, that made it so that my 2K improved two seconds from WIRC 2003 (6:30) to BIRC 2003 (6:28).

From March 2003 through August 2003, I just rowed at low rates, 16-20 spm, working on technique at low drag (110 df.).

I didn't do anything else with my rowing.

Then in the fall, I prepared to race.

In particular, in this period, I tried to learn to set my heels and use my hams and gluts, instead of just rowing on my toes, using my quads and calves.

Over that six months, I learned a few things and that seems to have helped my 2K.

But I still botched most of the stroke.

I still had lots to learn.

ranger

[ben990]

It was also work on technique, I suspect, that made it so that my 2K improved two seconds from WIRC 2003 (6:30) to BIRC 2003 (6:28).

From March 2003 through August 2003, I just rowed at low rates, 16-20 spm, working on technique at low drag (110 df.).

I didn't do anything else with my rowing.

Then in the fall, I prepared to race.

In particular, in this period, I tried to learn to set my heels and use my hams and gluts, instead of just rowing on my toes, using my quads and calves.

Over that six months, I learned a few things and that seems to have helped my 2K.

But I still botched most of the stroke.

I still had lots to learn.

ranger

Um, yeah, 6:28 (2003) to 6:41 (2009) to 7:03 (present). Yes, you still have lots to learn.

Too bad you can't teach an old, slow, lying, bitter dog new tricks.

[Fred]

12K OTErg just before dawn.

Nope, ..<stuff about when you posted this morning>...

I started posting _after_ I rowed. My first post was 5:37 a.m., Door County time. It is now 8:30 a.m. here. ranger

I call your bluff, I believe you are not being truthful about your daily volume.

Since you'll refuse to show a shot of your PM showing what you actually did this morning "I could but I don't want to", my statement is proven.

[luckylindy]

I've been away from this thread for ~300 pages ... has ranger posted any of the promised screenshots of his PM4 after one of his 10k/hm rows? Or is he on to a new program?

[ranger]

I call your bluff, I believe you are not being truthful about your daily volume

Fred--

Give it up, dude. You were wrong about the posting times, and don't know WTF more generally.

To row WR-level erg times, year after year, is no easy trick.

It isn't done by 'light volume," and the like.

Give it a try yourself.

You'll find out why.

What kind of "daily volume" do you think it takes for a person my size to row four seconds under the 50s lwt WR in their first race at 51, sub-6:30 at 55 without even preparing for it, etc.?

No one else has ever come close to such a thing.

When I pull a lwt 6:16 this year, rowing well at low drag, fully prepared, I'll make my point in spades.

That will break the 60s lwt WR by 26 seconds, and five other WRs, too (60s hwt, 55s hwt, 55s lwt, 50s lwt, 40s lwt).

In the meantime, believe what you want.

It doesn't affect anyone or anything but yourself, and even so, in an absurdly embarrassing way.

I repeat.

If you prepare to race thoroughly, as I do, you wade through about fifteen mutually supporting 2K predictors, which both individually, and much more imperiously, together, make 2K racing _entirely_ predictable.

So, very soon, there will be no mystery at all about what I will row for 2K now, rowing well at low drag, when I am fully prepared.

My first 2K predictor this year will be a FM @ 1:48.

Anyone who can row a FM @ 1:48 can row a 2K @ 1:34/6:16.

Why?

Because you can't row a FM at much over 75% HRR.

The distance enforces the HR limitations.

A FM, therefore, is a _great_ test of both technical effectiveness and efficiency while rowing and aerobic capacity.

For other 60s lwts, 1:48 is AT.

For me, 75% HRR is low UT1 (for me, 155 bpm).

My anaerobic threshold is 87% HRR (172 bpm).

AT is 90%+ HRR (180 bpm).

ranger

[snowleopard]

We will both rate 34 spm, but he will pull 9.5 SPI and I will pull 12.5 SPI, so I'll beat him by 30 seconds.

Is that a prediction?

Bump.

[ranger]

We will both rate 34 spm, but he will pull 9.5 SPI and I will pull 12.5 SPI, so I'll beat him by 30 seconds.

Is that a prediction?

Bump.

For Roy?

No.

Roy could still get on a good training program that would improve his technique and stroking power.

And that could improve his 2K times significantly, although such improvement usually come slowly and with many bumps along the road.

As I mentioned, the best thing that Roy could do for his 2K, I think, would be to learn to row OTW, so that he could get a deeper appreciation of the dynamics of the rowing stroke.

But I don't think he has any interest in that.

ranger

[snowleopard]

For Roy?

No, Dufus. Are you predicting you will beat Roy by 30 seconds at WIRC 2012?

[ranger]

For Roy?

No, Dufus. Are you predicting you will beat Roy by 30 seconds at WIRC 2012?

I just said, no.

In fact, if Roy learns to row at 12.5 SPI rather than 9.5 SPI, it will be a flat even race.

But Roy would have to do something pretty different in his training from what he has been doing to get that done.

If he accomplishes it, more power to him.

I will be interested to hear how he does it.

Everyone here knows how I have done it.

It will be interesting to compare.

No one else has ever done it before.

No veteran has ever rowed well.

ranger

[snowleopard]

Everyone here knows how I have done it.

You haven't done anything.

So you are predicting that you will row a 6:16 2K at WIRC 2012, yes?

[Citroen]

Everyone here knows how I have done it.

You haven't done anything.

So you are predicting that you will row a 6:16 2K at WIRC 2012, yes?

That IS what the old fool thinks.

Everyone else on here KNOWS that it won't happen.
Everyone else on here will be astounded if he even manages a 7:00 2K at the 2012 CRASH-Bs.

If he followed a more sane training program he might be capable of a 6:41, but he won't do that. He WILL fail.

[ranger]

Gorgeously serene morning here in Door County, WI.

Not a breath of wind on the big lake.



15K OTErg just before dawn.

Out on the big lake as soon as possible, after breakfast.

ranger