6:28 2K

[ranger]

Yes, my metabolism is _very_ slow.

ranger

[ranger]

I think what really gets me is you say you will do sos and so but never do.

Not so.

I pulled three WRs in a row, on similar predictions, separated by months and months.

So your "never" is misinformed.

ranger

[ranger]

Are you perfect or just stubborn, vain, conceited, sanctimonious, self aggrandizing, full of crap etc.

Both, I'm afraid.



These are hardly incompatible, especially from your perspective.

ranger

[ranger]

Let's face it Rich, even the best athletes in every sport know to man have coaches to help them acheive their dreams. Why do you refuse to seek guidance from others??

Coaches in and around this forum know a lot and if you listen to them you can learn a lot.

I know that I have.

On the other hand, coaches have no idea how to advise me about how to reach my goals.

Other than me, in recent times, no male WR-holder, 40 t0 70, has ever gotten better, and the one who did, long ago, Paul Hendershott, also did it on his own, without the advice of rowing coaches.

If anything, advice that I have taken from coaches here has slowed me down enormously and turned out to be an excruciating dead-end.

For instance, I was told by a prominent coach here to row off my heels at the catch.

Ridiculous advice.

I tried to do it for two years before giving up.

Since that time, I have found that the advice was just wrong.

No one who is any good at rowing rows off their heels at the catch.

Rowing off your heels is astonishingly inefficient and slow.

All pain, no gain.

There is also this:

I have a half-century of experience with endurance sports of various sorts: skating, swimming, running, etc.

In this regard, many rowing coaches are both younger and much _less_ experienced than I am.

ranger

P.S. Byron Drachman rows off his heels and suggests that others should, too.

Enough said.



If you row off your heels, Byron tells us, you don't have to use your weak calves.



Hey, arms are weak, too, relative to legs.

Does Byron think they shouldn't be used, either?

Probably.

Hey, he probably thinks that you should avoid swinging your back, too.

To swing your back, you have to use your weak core muscles.

[mikvan52]

On the average, Mike VB does about a half an hour of training a day.



In his erging, Mike does almost exclusively sprinting and resting.



Mike does no cross-training at all, other than a little pilates work on his core and various physical chores associated with daily life.



Mike pulls around 10 SPI.

ranger

'Mike' replies:

My dear man:

What is it? Do you miss me? Is that why you dump all this rotten innuendo in a string bag and throw it overboard...? A "chum bag" to bring bottom feeders like me to the surface?

Thanks! ... but I'll stay on the bottom ready to strike when the time comes.

You don't have enough information about my training to generalize. You are unable to read my blog because you are blocked. Why? ...because of your "endearing" venomous nature.

Anyone can see what you are trying to do here: To convince me to doubt my training.

Why, not because I'm faster than you. It's because I am a lightweight (not someone who is "weighinable" so infrequently as to not make a difference in the competitive world of erging

I trust my training. Once again: it comes from Tom Bohrer who is a superb athlete and coach. I went to one of the best for coaching. Good move on my part I'd say...

I invite readers to take a look at his site that he runs with his (also superbly talented) wife, Cb Sands-Bohrer.....www.tbfit.com

Hope your training goes well. It will be good to have you to push me a little... or to go out like a scared rabbit and blow. My race plan is set and I'll have blinders on as far as you are concerned.

I've seen it all before, Rich. You're no different than any run-of the-mill smoke blowers.


Come to Boston on Feb 14th and see how I dismantle your nonsense again. Congratulations on your 6:41.0 last year. You'll need better than that this year to end up on the top step.

Understand that I hold no malice toward you: I pity you for trying to be a lightweight when you are not.
Just wait until you try to weigh-in at Masters Nationals OTW... It's 160 lbs (not 165) and you have to do it once a day. If you could make weigh-in it would hurt your sculling. Ask anyone who is familiar with your physique and metabolism...

You should consider that people respect good times... They don't care much about weight... A 6:35 erg is better than a 6:41.. BFD if you're 8 lbs heavier when pulling the 6:35...

Put up some scores Rich... Times a wastin'

~ just some ideas; Do as you please... If you're a decent human being you'll leave my name out of your contentions.

I leave you with a workout for you to try.
See if you can keep your HR below 80% as I did:

workout goals:

5 min - 5 min - 5 min - 3' rest (repeat 3 times)
18 spm - 20 spm - 22 spm
2:00.0 - 1:58.0 - 1:56.0

Execution:

• 15:00 - 3902 meters - 1:55.3 - 20 spm - 129 bpm
• 15:00 - 3940 meters - 1:54.2 - 21 spm - 139 bpm
• 15:00 - 3938 meters - 1:54.2 - 20 spm - 143 bpm

.
Session total w/averages

On Slides
45:00 - 11780 meters - 1:54.6 - 20 spm

Is that 10 spi ?
This was UT for me.....

[Nosmo]

~ just some ideas; Do as you please... If you're a decent human being you'll leave my name out of your contentions.

Ranger will not leave you out of this as long as you reply.

The correct answer to his post would have been one word:

WRONG!

Anything more just encourages him.
BUt I can't wait to see your race in Boston. I'll be glued to my computer.



Speaking of someone who actually can break the world record by 20 seconds. ANyone know how BobS did this weekend? Did the weather allow him to make it to Long Beach?

[Byron Drachman]

P.S. Byron Drachman rows off his heels and suggests that others should, too.
Enough said.
If you row off your heels, Byron tells us, you don't have to use your weak calves.
Hey, arms are weak, too, relative to legs.
Does Byron think they shouldn't be used, either?
Probably.
Hey, he probably thinks that you should avoid swinging your back, too.
To swing your back, you have to use your weak core muscles.

I have no idea what you are trying to say. What does "row off your heels" mean? Do I plant my heels and drive off the entire foot as soon as I can? Yes. There is no point in trying to convince you otherwise, but think of a clean, which is like the first part of the drive. Would you want to be up on your toes and balls of the feet? I say your glutes and quads are stronger than the calves. You, with your usual lack of reading comprehension, interpret that as saying I have weak calves and therefore must get the heels down as soon as possible. I never said that. What I said is that like most people my glutes and quads are stronger than my calves.

Do I think arms should be used? Yes, but not the way you use them. You are using the wrong muscle groups at the finish.

Do I think there should be a body swing? Yes, but not like you do. Your entire stroke is a mess for OTW, but your body swing is the most ridiculous part. Remember the Sprackback, which you used to recommend?

[NavigationHazard]

Speaking of someone who actually can break the world record by 20 seconds. ANyone know how BobS did this weekend? Did the weather allow him to make it to Long Beach?

In reverse order, yes, and yes. See my post in the "What Training" thread.

[JohnBove]

This is not a flame I'm just trying to get a handle on your thought processes.

J

His thought processes. He is clearly a clinical narcissist and my best guess is he suffers also from Aspergers. And I mean that quite sincerely.

If you factor those things in, this string (and the strings that contain his 20,000 or so(!) other posts), makes sense; that is, they can be understood. If not, nothing makes sense other than that he suffers from some other rather severe disorder.

[ranger]

think of a clean, which is like the first part of the drive

Rowing is not at all like weight lifting.

Personally, I never lift weights--and never have.

In rowing you only need 100 kgs. of peak pressure; repetitions are _very_ fast (36 spm); and the time of the exercise is extended (6-8 minutes, for me, 225 repetitions in a 2K).

The important thing in rowing is using your full body with proper quickness and timing in order to reduce effort.

Post a video cleaning 100 kgs. off your heels at 36 repetitions a minute for eight minutes.

That would be interesting to see.

ranger

[ranger]

workout goals:

5 min - 5 min - 5 min - 3' rest (repeat 3 times)
18 spm - 20 spm - 22 spm
2:00.0 - 1:58.0 - 1:56.0

Execution:
15:00 - 3902 meters - 1:55.3 - 20 spm - 129 bpm
15:00 - 3940 meters - 1:54.2 - 21 spm - 139 bpm
15:00 - 3938 meters - 1:54.2 - 20 spm - 143 bpm

Yes, we row the same paces at the same HRs.

But, fully trained, I can row at 172 bpm for an hour.

That's top-end UT1 for me.

143 bpm is not even top-end UT2.

My maxHR is 190 bpm.

ranger

[ranger]

Just wait until you try to weigh-in at Masters Nationals OTW... It's 160 lbs (not 165) and you have to do it once a day. If you could make weigh-in it would hurt your sculling. Ask anyone who is familiar with your physique and metabolism..

You are bigger than I am, Mike, both taller and heavier (at the same % body fat, that is, in non-fat body mass).

By Chicago at the end of February, I will be 150 lbs. at 5% body fat.

ranger

[ranger]

Great training going on in my parts now.

I am pushing the rate to 27 spm in my distance rowing, with my HR rising into the 160s.

I just need to keep pushing this until I get to the 170s.

I am pulling right around 11.7 SPI in all of my rowing.

If I lift the rate to 36 spm, I go 1:34.

Perfect.

I am no longer rowing at low rates ("learning to row").

No need.

I now row well.

Beautifully big stroke now--long and powerful.

ranger

[ranger]

workout goals:

5 min - 5 min - 5 min - 3' rest (repeat 3 times)
18 spm - 20 spm - 22 spm
2:00.0 - 1:58.0 - 1:56.0

Execution:
15:00 - 3902 meters - 1:55.3 - 20 spm - 129 bpm
15:00 - 3940 meters - 1:54.2 - 21 spm - 139 bpm
15:00 - 3938 meters - 1:54.2 - 20 spm - 143 bpm

Mike--

Quality lightweights do UT1 rowing closer to 30 spm than 20 spm.

UT2 is 22 spm, not UT1.

HR should be steady state for 60min in both.

I am working with 1:43 @ 27 spm (11.8 SPI) for top-end UT1.

Base pace.

ranger

[hjs]

Just wait until you try to weigh-in at Masters Nationals OTW... It's 160 lbs (not 165) and you have to do it once a day. If you could make weigh-in it would hurt your sculling. Ask anyone who is familiar with your physique and metabolism..

You are bigger than I am, Mike, both taller and heavier (at the same % body fat, that is, in non-fat body mass).

By Chicago at the end of February, I will be 150 lbs. at 5% body fat.

ranger

This is 5.5% at age 60....

http://cbass.com/60PEAK.HTM

Clarence Bass