Ranger's training thread

[ranger]

Henry--

I am now doing the 13 SPI at 118 df.

Much easier than at high drag.

You know, it's all a matter of "vectoral forces."



I've now got the hang of relaxing my shoulders and just bracing with my back at the catch while I fire off quickly with my legs.

That's what I was missing.

Rowing OTW has been helpful with this.

I now have the hang of this OTW, too.

ranger

[hjs]

Henry--

I am now doing the 13 SPI at 118 df.

Much easier than at high drag.

You know, it's all a matter of "vectoral forces."



I've now got the hang of relaxing my shoulders and just bracing with my back at the catch while I fire off quickly with my legs.

That's what I was missing.

Rowing OTW has been helpful with this.

I now have the hang of this OTW, too.

ranger

Dangy, you know, and I know It's all just words, in the end you wack up the drag to max and pull a 6.4x.x Erging is simple, our body chooses the way it can give the most power. So in the end you always end up doing more or less the same.

Life is simple sometimes

[ranger]

Love the little routine I have now with riding my bike between rowing OTErg and OTW.

90min is perfect, I think,

25 mph.

Right around 40 miles.

I'll try to keep this routine as long as I can continue rowing OTW in the fall.

With this cross-training routine, I'll burn the colories in a pound of fat every other day.

If I do that, I won't have to pay any attention to my weight at all.

I will make weight easily.

I should be at weight by the end of September, without even attending to it.

This ride is _very_ easy, low UT1, I would say, something like FM pace on the erg.

I'll try to get to 90min in my OTW rowing today, too, and hold it there, parallel to my biking.

ranger

[NavigationHazard]

With this cross-training routine, I'll burn the colories in a pound of fat every other day. If I do that, I won't have to pay any attention to my weight at all. I will make weight easily. I should be at weight by the end of September, without even attending to it.

Assuming that a "colorie" is something like a calorie in US usage, and not some Rangerworld unit, that would make him 16 pounds over weigh-in erg weight as of this morning and 21 lbs over LW OTW weigh-in weight. If the numbers are true, that is. And we all know von Manbatt's dedication to rectitude, along with his unparalleled ability to shed waterweight while pretending it's body fat.

The annual dance is starting early....

[mikvan52]

With this cross-training routine, I'll burn the colories in a pound of fat every other day.

If I do that, I won't have to pay any attention to my weight at all.

I will make weight easily.

I should be at weight by the end of September, without even attending to it.

Woops! BACK TO THE FAT FARM!

"Houston, we have a problem.
the ranger-craft is too massive to reenter the atmosphere at this moment. We'll have to leave it in orbit until we can safely jettison the (BS about staying at weight) accumulated over the last few months in space."

[ranger]

With this cross-training routine, I'll burn the colories in a pound of fat every other day. If I do that, I won't have to pay any attention to my weight at all. I will make weight easily. I should be at weight by the end of September, without even attending to it.

Assuming that a "colorie" is something like a calorie in US usage, and not some Rangerworld unit, that would make him 16 pounds over weigh-in erg weight as of this morning and 21 lbs over LW OTW weigh-in weight. If the numbers are true, that is. And we all know von Manbatt's dedication to rectitude, along with his unparalleled ability to shed waterweight while pretending it's body fat.

The annual dance is starting early....

Naw.

Not 16 lbs.

I have some weight to lose, though.

About 10 lbs., I would say.

How fast I lose it, given my training regimen, of course, depends on what I stufff in my pie hole.



If I diet a bit, too, I lose weight hand over fist.

ranger

[ranger]

With this cross-training routine, I'll burn the colories in a pound of fat every other day.

If I do that, I won't have to pay any attention to my weight at all.

I will make weight easily.

I should be at weight by the end of September, without even attending to it.

Woops! BACK TO THE FAT FARM!

"Houston, we have a problem.
the ranger-craft is too massive to reenter the atmosphere at this moment. We'll have to leave it in orbit until we can safely jettison the (BS about staying at weight) accumulated over the last few months in space."

Yea, I need to cross-train some to lose weight.

But I am not sure that this isn't desirable for other reasons, too.

If I start to spend most of my erg meters sharpening, it helps to do some recovery work, too, to ease the stress.

The cross-training fits the bill.

It is just UT2/low UT1 recovery work.

ranger

[aharmer]

How fast I lose it, given my training regimen, of course, depends on what I stufff in my pie hole.

I might suggest laying off the booze. Getting hammered all night and posting lies on a message board is probably not the best way to cut weight. Probably not the best way to train optimally the next day either. By the way, as Nav mentioned, that 550 meters you managed to string together at +2:00 pace was really impressive. Your big powerful 1:48/20 stroke must have been for at least two strokes. How long was the break before you started back up?

[hjs]

With this cross-training routine, I'll burn the colories in a pound of fat every other day. If I do that, I won't have to pay any attention to my weight at all. I will make weight easily. I should be at weight by the end of September, without even attending to it.

Assuming that a "colorie" is something like a calorie in US usage, and not some Rangerworld unit, that would make him 16 pounds over weigh-in erg weight as of this morning and 21 lbs over LW OTW weigh-in weight. If the numbers are true, that is. And we all know von Manbatt's dedication to rectitude, along with his unparalleled ability to shed waterweight while pretending it's body fat.

The annual dance is starting early....

Naw.

Not 16 lbs.

I have some weight to lose, though.

About 10 lbs., I would say.

How fast I lose it, given my training regimen, of course, depends on what I stufff in my pie hole.



If I diet a bit, too, I lose weight hand over fist.

ranger

if I just burn blablabla........... Bring me another pie.................

[whp4]

Not 16 lbs.

I have some weight to lose, though.

About 10 lbs., I would say.

As you only weigh yourself after hours of working out, you've already sweated off several pounds of water (see the puddle pics you post so often), so yes, your walking around weight is probably 15 lbs over.

If I diet a bit, too, I lose weight hand over fist.

Right. Apparently your dedication to purpose is stunningly weak if dieting a bit causes you to lose weight hand over fist, yet you have repeatedly failed to row well after making weight. Who could forget such classics as going from 6:29.7 to 7:04.3 ("weight doesn't matter!) or "I couldn't make weight because they didn't open the doors early enough and my feet froze"?

[ranger]

When I am rowing my best OTW, I consistently get 7.7 SPI--2:04 @ 24 spm, 1:56 @ 29 spm, etc.

If I rate 34 spm, then, I go 1:50.

If I rate 36 spm, I go 1:48.

If I rate 38 spm, I go 1:46.

Delighted with this.

I am getting better and better OTW--each time out.

It will interesting to see what I can rate for 1K OTW.

On the erg, I think I would rate 38 spm for 1K.

ranger

[ranger]

you only weigh yourself after hours of working out

Nope.

I have a Tanita scale now, and can track my body fat.

At 10% body fat, I am solidly at weight.

At 165 lbs., that's 148.5 lbs. of non-fat body mass, 16.5 lbs. of fat.

I made weight at all of the venues I went this last winter, and I wasn't even preparing to race.

This fall and winter, that's _all_ I am going to be doing--preparing to race.

ranger

[ranger]

Beautiful mornings for rowing OTW these days.

Cool and clear, water like glass.

Put in another 10K OTW this morning, after 90min on the bike at 25.6 MPH, and 15K on the erg.

ranger

[ranger]

Apparently your dedication to purpose is stunningly weak if dieting a bit causes you to lose weight hand over fist

No, it's a bit more complicated than that.

Food is necessary in order to work hard and feel well.

It is hard to train without food.

It is also hard to race without food.

ranger

[aharmer]

I have a serious question about this weight business. Last winter you apparently made weight at every race. Now, about 6 months later you're between 10-15 pounds overweight. How is this possible? What in the world do you eat (and more likely drink) to do this? You should also be aware that the Tanita scale you put so much emphasis on is about as worthless as tits on a bull. Do you really think a gimmick like that can accuarately measure a person's bodyfat?