Ranger's training thread

[Carl Watts]

Still no screen shots of any form of row ? What a surprise.

Are you still rowing or are you lying in a hospital bed somewhere with a laptop? we would never know the difference.

Rowing a HM every day here at the moment for the Fall Challenge, probably good "Training" for a FM row after the 15th of October when it finishes.

Very, very different from a 2K that's for sure but should help me row a 6:40 to beat your BIRC 2010 effort.

[ranger]

PaulS has his rowers pull 2:00 @ 25 spm (8 SPI).

I don't understand that at all.

I am now pulling 1:44 @ 25 spm (12.5 SPI).

118 df.

3-to-1 ratio

ranger

[ranger]

Still no screen shots of any form of row ?

Want some advice?

Turn the clock off and learn how to row, Carl.

Now.

It does you no good at all the know exactly how bad you are.

The point is to get better, not to perpetuate what you are doing wrong.

ranger

[ranger]

The huge deficiency in quasi-60s lightweights has been the lack of an effective distance stroke.

60s lightweights seem to rate up pretty nicely for 60min, but even so, no 60s lightweight has ever pulled even 16K for 60min.

When I am 60, I am going to pull 17.3K for 60min, over three quarters of a mile more.

How?

By pulling 2.5 more watts per stroke at the same rate.

1:52 @ 25 spm is 10 SPI.

I am now pulling 1:44 @ 25 spm (12.5 SPI), 60 watts more, eight seconds per 500m faster.

ranger

[ranger]

Steve Krum's 50s heavyweight WR for 60min is 1:46.

Right around 17K.

ranger

[ranger]

1:44 for 60min predicts a 6:16 2K.

ranger

[ranger]

Elite 20s heavyweights like Zrower pull 12.5 SPI for 60min, not 60s lightweights.

At 25 spm, 60s lightweights can't pull 12.5 SPI for 1K.

ranger

[mikvan52]

"WHO IS ONLINE
Users browsing this forum: MSN [Bot], ranger and 0 guests"

Best post I've seen in a while!

Very Fetch(ez)-ing

[Carl Watts]

Hey Quasi modo you might want to pull 15K for 60minutes first in 2010.

I suggest you get some new batteries for your monitor, turn it on and use it because it DEFINES EXACTLY how well your rowing. There is nothing in the PM3 or PM4 firmware that comes up on the screen with "Hey Superman, you can row 17.3K in 60minutes" after you pull a few strokes at 1:44 at 25spm. You cannot pull 1:44 at any rate for 3K let alone 60minutes, don't bother to argue try and row 3K and prove me wrong.

What drugs are you on anyway ?

Your not going to get first place at BIRC 2010 just by your definition of "Rowing well". They use this thing called a "Clock" it tells the "Time" it takes you to row a 2K. You may have heard of it, it's the thing that doesn't stop even when you handle down half way through.

[ranger]

I am gettting a Suunto watch, so that I can track my HR when I am on my bike.

I suspect I am riding at low UT1.

I am also getting some Adidas water-walkers to wear when I am on my bike.

The deluge of sweat is so great that I ruin any normal shoes.

Even though I have been rotating three pairs of running shoes through the sweat bath, I can't dry them out before I have to ride again.

The water-walkers will be great.

I can just rinse them out and let them dry after each 90min ride.

ranger

[ranger]

Hey Quasi modo you might want to pull 15K for 60minutes first in 2010.

Naw.

Waste of time.

I never row that slow.

I am now rowing everything at 1:44 and faster.

I can row 15K for 60min with a HR of 120 bpm.

My anaerobic threshold is 172 bpm.

I can row for 60min with my heart beating just below my anaerobic threshold.

I am now doing four hours of physical work a day (OTErg, OTW, OTBike) with my HR in the 150s, pushing up into the 160s.

ranger

[mikvan52]

He does have a new boat... (snip) It should be renamed:

The "Lying Dutchman."
HMS "Bellimpotent" (after Melville, Billy Budd)
HMS "Domitable" (after Melville, Billy Budd)
"Dead October" (after Tom Clancy)
USS "Reluctant" (after Mr. Roberts)
"Naught Or Less" (after Jules Verne)
USS "Cain't" (after Herman Wouk)
The Battboat

Why does the visage of the Bogart portrayal of Queeg in the Caine Mutiny come to mind over and over?



I guess there are those key words... like "naturally" and "Old Yellow Stain"

Perhaps we should try to just help old ranger instead of pointing out his inconsistencies, as the end of the story suggests? Or, would that be too "codependent"?
I don't think so.



Hard to help people in a on-line environment...

Rich: You are doing just fine as a 6:4x 2k-er.
Don't worry about a thing... , "captain".

[ranger]

Carl--

I have done 80K at 1:56, pulling at max drag, rowing poorly, in fact, not even knowing how to row.

No reason to go back there!

I am now _much_ better than that.

I am now pulling 12.5 SPI at 118 df, rowing well.

ranger

[lancs]

PaulS has his rowers pull 2:00 @ 25 spm (8 SPI).

I don't understand that at all.

I am now pulling 1:44 @ 25 spm (12.5 SPI).

Though I suppose these are difficult to compare since you take breaks and they don't.

[ranger]

Weight is getting _very_ good.

Below 170 lbs. now, coming down toward 165 lbs.

I'll be 165 lbs. or below when I row at the Head of the Grand in three weeks.

That will still be a month before BIRC.

I continue my biking, to work on my weight.

Nice 90min OTBike this morning at 22.4 mph, after erging.

These 90min bike rides are now _very_ routine.

Deluge of sweat, but I am now so relaxed that I cool off ( ) toward the end.

I suspect that my HR actually _drops_ at this point, without changing my speed/cadence.

Now, that's _really_ "steady state"!

I'll check this out when my Suunto watch arrives.

To pass the time, I just listen to two CDs on my IPod Touch.

That does it.

Most CDs are about 45min long.

ranger