Ranger's training thread

[macroth]

That's not an answer. You say "I row", I say "how much", you say "I should be able to train myself to". Why use the present tense for things you aren't actually doing presently and only hope, maybeifwhen, to achieve?

Because that's how training goes--at every stage.

It is future-oriented.


[nonsense about training]

ranger

Training? You said "I row X", but you don't. You should have said "one day, when I reach my goals, I think I might be able training myself to row X". Or you could have said "right now I row Y, and hope to achieve X later". But you never tell us what Y is. It's always goals and fantasies. That's why you have such a hard time keeping track of your own lies.

[chgoss]

I remember the first time I met Mike at the 2007 NE2KC, I'm watching this skinny old guy pulling 1:42's chuckling to myself "this guy must be new to the sport, watch him blow and come in at 7:30".. but he just kept doing it and sprinted the final 200m. amazing.

[mikvan52]

So you are rowing 33% stronger for 5k?

I am not to 5K trials yet in my training.

We'll have to see how things turn out.

But if I ....

Well done with your "But", ONW!

love ya!
== SB

[NavigationHazard]

My training routine for the rest of the year is shaping up nicely. I now do 90min on the bike on a regular basis, between rowing OTErg and rowing OTW. I can now do 16K OTW, which is something like 90min, too. (Emphasis added)

While waxing lyrically about workouts "for the rest of the year," you might want to consult a calendar. Historically there's a 50% chance that Ann Arbor will see first frost by Oct 15 and a 90% chance it'll get below freezing by October 30. You're not going to be able to count on doing much outdoor rowing after that: the average high temperature in December is 35F and the average low 22F. Bear in mind that in the real world, fresh water freezes at 32F; water hovering around freezing can kill you in under 15 minutes even if you don't have instant cardiac arrest or cramping from the shock of falling in. USRowing guidelines in fact call for a rescue launch within 100 yards at all times when air temperature is less than 40F and/or water temperature is less than 50F. There's a reason for it: hypothermia can be deadly.

[lancs]

hypothermia can be deadly.

Here's hoping!

[Byron Drachman]

No, all of this is corrected now. I am at full slide with relaxed shoulders, arms, and hands at the catch and during the leg drive and the swing of my back. I am now out of the bow at the finish like a flash.

I beg to differ.

Bear in mind that in the real world, fresh water freezes at 32F; water hovering around freezing can kill you in under 15 minutes even if you don't have instant cardiac arrest or cramping from the shock of falling in.

Amen. You've probably already seen this, but if not this video is very convincing that cold water rowing without safety precautions is dangerous. Added later: At the Head of the Grand there will be a Lansing Police Boat with a dive team dressed and ready to go in the water if necessary.

[ranger]

Yea, I'm really gettin' into the 26 spm thing now, both OTW and OTErg.

The 2-to-1 ratio is gorgeous.

.75 seconds for the drive.

1.5 seconds for the recovery.

Just doin' it.

OTW, if I pull hard, I get all the way to 2:02 @ 26 spm (7.4 SPI)

_Delighted_ with that.

At 18 seconds per 500m above erg times, 2:02 @ 26 spm OTW is like 1:44 @ 26 spm (12 SPI) OTErg, which is just about what I do there, too.

ranger

[ranger]

My training routine for the rest of the year is shaping up nicely. I now do 90min on the bike on a regular basis, between rowing OTErg and rowing OTW. I can now do 16K OTW, which is something like 90min, too. (Emphasis added)

While waxing lyrically about workouts "for the rest of the year," you might want to consult a calendar. Historically there's a 50% chance that Ann Arbor will see first frost by Oct 15 and a 90% chance it'll get below freezing by October 30. You're not going to be able to count on doing much outdoor rowing after that: the average high temperature in December is 35F and the average low 22F. Bear in mind that in the real world, fresh water freezes at 32F; water hovering around freezing can kill you in under 15 minutes even if you don't have instant cardiac arrest or cramping from the shock of falling in. USRowing guidelines in fact call for a rescue launch within 100 yards at all times when air temperature is less than 40F and/or water temperature is less than 50F. There's a reason for it: hypothermia can be deadly.

When it gets cold and I can't row OTW, I will probably just lengthen my rowing OTErg and riding OTBike to two hours each and keep the amount of time and energy I expend (four hours, 5000 calories) about the same.

I will still try to get all of the work done in the morning, and I will keep the rotation of workouts OTErg the same.

This morning I biked at 22.3 MPH. That seems to be pretty stable now, too.

33.5 miles.

So two hours would be about 45 miles.

Monday: UT2 moving to UT1 (Bike)
Tuesday: AN (Bike)
Wednesday: UT2 moving to UT1 (Bike)
Thursday: AT (Bike)
Friday: UT2 moving to UT1 (Bike)
Saturday: TR (Bike)
Sunday: UT2 moving to UT1 (Bike)

ranger

[ranger]

In a month, at the Head of the Grand, I'll just pull moderately, rate 26 spm, and see what happens.

If I have anything left over the last 500m, I'll lift the rate to 30 spm.

From now until then, I'll try to do most of my OTW rowing at 26 spm, together with quite a bit of the same OTErg.

When I sing it, "Row, row, row your boat" goes along at 26 spm.

Others seem to like this tempo, too:

http://www.youtube.com/watch?v=-5RKxqeKL5Q

ranger

[NavigationHazard]

Ah yes. I was wondering when we were going to see again the venerable "5000 kcal/day in exercise" claim.
For the benefit of those who may be unfamiliar with it, fraudger more or less yearly insists that he's expending 5000 calories/day on exercise when ramping up for events with weigh-ins. Consider the improbability: given an expected basal caloric expenditure for a 175-lb man of maybe 1750 calories/day, plus another 600-800 in walking around and other quotidian activity, that's 7500 calories/day if true. You could eat a normal 2000-calorie diet PLUS someone else's 2000-calorie portions and still lose the caloric equivalent of a pound per day if it were true.

Of course, the normal physiological response to a massive, sustained caloric imbalance is for the body to slow its metabolism. Athletically, performance degrades when you try to shed significant poundage fast by working harder and not altering diet. On previous years' form, fraudger will insist that he's exceptional, and immune from such things, and run into precisely the predictable bonking he always does. Stupid is as stupid does.

Oh, and Julie Andrews is singing "Row Row Row Your Boat" at about 94 bpm. At one measure per stroke (it's in 4/4) the tempo works out to roughly r23.5.

[Bob S.]

No, all of this is corrected now. I am at full slide with relaxed shoulders, arms, and hands at the catch and during the leg drive and the swing of my back. I am now out of the bow at the finish like a flash.

I beg to differ.

Bear in mind that in the real world, fresh water freezes at 32F; water hovering around freezing can kill you in under 15 minutes even if you don't have instant cardiac arrest or cramping from the shock of falling in.

Amen. You've probably already seen this, but if not this video is very convincing that cold water rowing without safety precautions is dangerous. Added later: At the Head of the Grand there will be a Lansing Police Boat with a dive team dressed and ready to go in the water if necessary.

Ah! The ultimate excuse for an OTW dnf. Flipping and freezing to death short of the finish line. Or perhaps better, a dns because it happened on the way to the starting line.

Bob S.

[Citroen]

On previous years' form, fraudger will insist that he's exceptional, and immune from such things, and run into precisely the predictable bonking he always does. Stupid is as stupid does.

Perhaps his extraordinary metabolism is the reason he's able to row a FM @ 1:48@22spm with HR at UT2 and not drifting.

Then again, perhaps not and he's just a miserable fraudulent liar.

[ranger]

Oh, and Julie Andrews is singing "Row Row Row Your Boat" at about 94 bpm. At one measure per stroke (it's in 4/4) the tempo works out to roughly r23.5.

Really?

She is _waay_ out in front of my metronome when it is going 96 clicks per minute.

ranger

[ranger]

Consider the improbability: given an expected basal caloric expenditure for a 175-lb man of maybe 1750 calories/day, plus another 600-800 in walking around and other quotidian activity, that's 7500 calories/day if true. You could eat a normal 2000-calorie diet PLUS someone else's 2000-calorie portions and still lose the caloric equivalent of a pound per day if it were true.

Of course, the normal physiological response to a massive, sustained caloric imbalance is for the body to slow its metabolism. Athletically, performance degrades when you try to shed significant poundage fast by working harder and not altering diet.

Sure, I would guess that I eat and drink at least 4000 calories a day.

Why not, if you are burning 7500?

"Working harder"?

Nope.

The four hours of physical work I am doing is just my norm, and hopefully, will remain my norm for the rest of my life.

Four hours of physical exercise a day makes you feel great.

I have been doing something like this, on and off, for the last decade.

For years, back in 2000-2006, I did an hour of sit ups followed by an hour of jumping rope before I erged.

I usually erged about 20K.

I no longer do sit ups or jump rope before I erg.

I just climb on the erg and go.

For cross-training, I bike and row OTW instead, _after_ I erg.

ranger

[NavigationHazard]

Your norm, huh? Then how did you get fat? When you rowed that first erg race and discovered you were under the then-current LW world record, you weighed what? 205 lbs or some such? Were you eating lard sandwiches? Chicken-fat triple-ripple foie gras gelato, with clotted cream?

More recently, what happened between the last time you made weight and now, when you're 10 non-dehydrated pounds over?

Oh wait. You don't really do that kind of exertion. I do however believe you eat stupidly.