Ranger's training thread

[aharmer]

This is great, let's spend another 10 pages splitting hairs about the exact angle dick head's elbows are when he rows OTW using a stroke he will never use in a real race.

Earlier today he said everything is ready. Nothing more to do before beginning this unprecedented run on the record books. Why don't we practice radio silence, and Paul should consider a ban, until he shows the FM.

[ranger]

Earlier today he said everything is ready. Nothing more to do before beginning this unprecedented run on the record books.

True.

I am now just preparing to race.

First up, a FM, 1:48 @ 23 spm (12 SPI).

I'll row to Elvis's "Steamroller," pulling on the downbeats, as it plays, over and over, about 50 times.

I'll probably try the FM two or three times, just to get used to the distance, working up to 1:48.

A first goal might be a pb and a 60s hwt WR, that is, faster than 1:54, something like 1:52.

A second goal might be 1:50, which predicts a 6:24 2K, a 2K pb and Hendershott's 60s hwt WR.

Then I'll give it a go at 1:48 @ 23 spm, which predicts my 2K target, 1:34/6:16.

ranger

[mikvan52]

ranger: Why not explain where you get the energy and focus to go for a win at a major head race and breaking the 60-64 WR lwt 2k by such a margin? (6:16 vs. 6:42 {current})
It seems that you are only doing short work with breaks. Why no longer sustained pieces?

Isn't training for a max 5k OTW this fall quite different than a max 2k many months from now?

What are the mile posts you've passed along the way?

Please: Only include complete data from either your PM4 or (on the water) your NK SL2..
(IOW: No partial "some" type of reports)

[ranger]

This morning: 15K of "Steamrollering", just before dawn.

Unusual surrise this morning:





I am really locking into 1:48 @ 23 spm, the target pace for my FM.

It's getting easier and easier.

Worked on finishes and recoveries.

The wind has finally died.

So I should have some calm water for my OTW rowing after breakfast.

I'll try to get in a 1K today at 2:00 pace/4:00 and record it on my NK XL2.

It would be nice if I could do it rating 25 spm.

That would be 8 SPI.

ranger

[ranger]

ranger: Why not explain where you get the energy and focus to go for a win at a major head race and breaking the 60-64 WR lwt 2k by such a margin? (6:16 vs. 6:42 {current})
It seems that you are only doing short work with breaks. Why no longer sustained pieces?

Isn't training for a max 5k OTW this fall quite different than a max 2k many months from now?

What are the mile posts you've passed along the way?

Please: Only include complete data from either your PM4 or (on the water) your NK SL2..
(IOW: No partial "some" type of reports)

Sustained pieces?

Like 23K @ 2:25 OTW or 23K @ 2:10 OTErg?

Don't see the point.

Why row badly?

If you do that, you just train yourself to be bad.

I now row well, both OTErg and OTW, so I am training myself to get great habituation, consistency, and endurance with it.

You don't get great habituation, consistency, and endurance with something if you don't do it at all.

Training isn't a performance.

It is an opportunity to get better.

Mike--

Have you done any sustained pieces rowing well?

Nope.

We've just seen one sequence of 30 strokes, 1:50 @ 33 spm.

That's it.

30 strokes.

If you are going to row well at the Head of the Charles, how about showing us a sustained 2K, rowing well, e.g., 2:00 pace/8:00 @ 25 spm?

Those would be 200 strokes.

In fact, in preparing for a 3 mile row, 4 x 2K, rowing well, 2:00/8:00 @ 25 spm (8 SPI), might be more useful for you.

That would be 800 strokes.

Actually, as far as sustained pieces go, if you _really_ row well (8 SPI) with great habituation, consistency, and endurance, you should be able to do 25 spm/2:00 pace for a HM.

25 spm is just not that high a rate.

ranger

[mikvan52]

Rich:
Baiting me won't work.
I asked you What you are doing and what your approach is. If you want to find out what I do, read my blog. It contains the responses to your questions.

http://concept2.co.uk/forum/blog.php?u= ... 77#r400677

[ben990]

Fitness is the Cureton family business.

http://depts.washington.edu/bhdept/facr ... yman_J.pdf

ranger

Interesting read. I liked:

1. when your dad lectures "nobody ever graduates from the school of physical conditioning. Either you continue working or you go downhill." Very true.
2. that your dad left his first wife and hooked up with a student 15 years younger. Nice!

I think your dad would be very disappointed in you if he were still alive, with all of your lying and not paying your bets, and possibly being the biggest internet troll ever.

[mikvan52]

Not to be too harsh!

We now see the source of TSO lingo: Cureton pere penned:
Cureton’s Continous Rhythmical Exercise Program
Prescribed:
“Low middle and high gears” spread over a six to eight moth period

Was
"One of 54 charter members of the founding of the American college of Sports Medicine"

and, dad,
Cureton, tended to see the physiology of exercise and physical fitness as one in the same.

hmmm...

[KevJGK]

IN THE NEWS TODAY

A German teacher will honour a bet he made with a North Somerset man after a failed 800-mile quest to find him.

Sebastian Steinzen owes Patrick Burns, from Portishead, a pint of beer after losing a challenge whilst playing golf on holiday in Majorca six years ago.

In a bid to track him down, Mr Steinzen travelled to the UK with a holiday photo and visited golf clubs and even Mr Burns' local pub in Portishead.

Contact between the pair was restored following a local newspaper appeal.

In 2005, during a round of golf, Mr Steinzen bet his opponent that he could get the ball within 6ft (1.8m) of the flag.

He lost the bet and Mr Burns left for home before the bet was settled.

"If you lose a bet you have to pay it, so I went to Portishead to try and find him," said Mr Steinzen.

'Quite shocked'

"The only thing I knew was that he always drinks in a pub called The Black Horse, so I went there every night from Wednesday to Monday.

"[Now I know that] the only day he drinks there is on a Tuesday."

During the visit Mr Steinzen contacted a local newspaper who printed his photos and story.

"Patrick was quite shocked because he found himself in the newspaper and his telephone didn't stop ringing all day," he added.

Mr Burns said he was delighted that Mr Steinzen, who is now planning a return visit in October, had taken so much trouble to track him down.

[nysaag]

Ranger, the nay-doer will never pay his just debts.
Ranger, the nay-does, will never race MVB OTW.
Ranger, the nay-doer, will never post any time and distance training results.
Ranger, the nay-doer, will never go below 6:50 OTE.

The only thing that Ranger will ever accomplish is thousands of troll-posts on this thread.

[Citroen]

Unusual surrise this morning:

Difficult to tell what the sun might be doing since that one is so far out of focus it's unviewable. You muffed it on the shutter speed. Trying to hand-hold a f5.4 @ 1/30th exposure is never going to get sharp results. You'd have done marginally better at f4 @ 1/60, but you really need a tripod for shots at slow shutter speeds.

[Byron Drachman]

Today will my dreams come true? Will we finally get a video of the new OTW stroke?

Silly me. I've been wasting my time trying to row like Mike, Leadville, Xeno, and those scullers on the Effective Sculling DVD with their slow legs. I'm sure once I see the proper way to scull with hands over knees when the legs are straight, fast legs, elbows in for the tap-down, etc. that will help guide me to faster times. I need so much help and I've been waiting for more than a year for the video.

[mikvan52]

Rich:
I was wondering if you share your father's philosophy?



Or, did you go over to the dark side of the force?

[snowleopard]

No doubt he was thinking on his feet and acting on his thoughts when he went for the younger model. A definite case of subordinating individual interest

[ranger]

You know: I meet many, many younger and stronger men who are stronger and exert more energy and a dripping with power in the boat. And (!) they expend this power but it doesn't move the boat. I expend less power and move the boat faster.

But I am older than you, and now I move the boat just as well (8 SPI).

And when two people move a boat the same (e.g., 8 SPI), the only remaining question is about fitness.

How high can they lift the rate?

As it turns out, I don't have any interest in low rate 1Ks OTW, done at a UT2 HR.

I don't see the point.

If I am in training for 5Ks/head races, which I will start doing in a month or so, I think these timed 1Ks should be done at 5K/head race rate--at least--and with a high UT1/AT HR--at least.

30 spm?

So that's what I think I'll do.

I'll do my first timed 1K at 30 spm, not 22 spm.

And then I'll work up the rate ladder from there.

If I hold my technique together and pull 8 SPI, 1K @ 30 spm OTW should come out to be 1:52 pace for me.

Then, I will get a second per 500m for each spm after that.

1:51 @ 31 spm
1:50 @ 32 spm
1:49 @ 33 spm
1:48 @ 34 spm
1:47 @ 35 spm
1:46 @ 36 spm
1:45 @ 37 spm
1:44 @ 38 spm

ranger