Ranger's training thread

[ausrwr]

You SUSPECT? Of course, you have no idea, why change the habits of success.

And I doubt very much that Zac does his hours at 1:40 rating 28. I mean, that's not "rowing well" for a heavyweight, is it?

Though it is interesting watching you retreat into a fight or flight mentality as you are cornered about all your lies, prevarication, and exaggeration. It's directly linked to your increase in ad hominem attacks, your attempts to divert the questioning away from you, and your generally unpleasant demeanour.

I'm looking forward to your non-appearance at Head of the Grand. As mentioned before, I'm not going to bet on what your excuse might be, solely through the hope that you can scale new heights in excuse generating.

And before you go ad hominem on me, realise that I know I'm an arsehole and I enjoy being so. Thus, it's pretty difficult to even attempt to make an insult stick.

I don't have your advantages of being insanely talented as an athlete, but I also might know a little more about rowing and physiology than you'd bother to learn.

You fool.

[ranger]

I'm looking forward to your non-appearance at Head of the Grand.

Sure, I don't _have_ to go, and might not; but at the moment, that's my plan.

ranger

[ranger]

I know I'm an arsehole and I enjoy being so

Yea, we're all arseholes.

It's just that many of us spend an inordinate amount of time and energy trying to hide it.

Good to see you're not one of those.



ranger

[ranger]

And I doubt very much that Zac does his hours at 1:40 rating 28. I mean, that's not "rowing well" for a heavyweight, is it?

A while back, Zrower did a 60min piece, 1:42 @ 27 spm.

That's 12.5 SPI.

Rowing well?

For a heavyweight, that's 15 SPI, e.g., 1:37 @ 25 spm.

18.5K for 60min.

1:42 @ 27 spm for 60min would be a great row for me, but I am not sure that I will end of rating that high.

I seem to prefer 1:44 @ 25 spm (12.5 SPI) in my daily distance rowing--same stroking power but a little lower rate.

We'll have to wait and see how this works out as I get more and more used to rowing well at low drag (118 df.).

Who knows?

I might end of rating 27 spm for 60min, too.

At 118 df. and 27 spm, I am still in a _very_ comfortable 3-to-1 ratio.

ranger

[NavigationHazard]

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

Translation: if I lamp it as hard as I can without passing out, I can get my HR into the low 160s for a minute or so at a stretch. This is a problem inasmuch as I think my max HR is still 190 bpm, and my threshold-associated HR is 172 bpm. It can't be because my max HR is really something like 175 bpm and my threshold-associated HR is more like 152 bpm right now. It can't be that I'm masking the debilitating effects of lactate buildup by pausing (breaking) every time it starts to hurt, or I get winded, or both. No, it must be because I'm so technically adept and fit I have trouble working hard enough to get my HR that high. Either that, or my shoe size-to-watts/kilogram ratio is off and I need to futz with the DF again.

Muppet. As you've been told umpty times, you can't simultaneously work hard enough to sharpen and work at low enough intensities that you're burning predominately fat. The energy pathways don't function that way. IF you're doing what you say you're doing here, and that's a very big IF, you're going to run down your glycogen stores like you always do and degrade your performance. You may think your weight is "good." It isn't.

[nysaag]

Ranger, the nay-doer, will never post any training results.
Ranger, the nay-doer, will never race on the water.
Ranger, the nay-doer, will never go below 6:41 OTE.
Ranger, the nay-doer, will never pay Henry the money he owes him.

Ranger, the nay-doer, will always remain a troll.

[ranger]

As I understand, Xeno rode a bike for three hours each afternoon while he was in training for his Olympic Gold performance in the 1x OTW.

Why?

And if what you say is true, how?

All of my lightweight rows in 2003--6:28, 6:29, 6:30, 6:32, 6:32, 6:33, 6:36--were done simultaneously with _huge_ bouts of cross-training, just as I am doing now.

We all know why.

To make weight!

But if what you say is true, how?

Rocket Roy did similar bouts of cross-trainiing to make weight--and then rowed successfully.

If what you say is true, how?

ranger

[ranger]

my max HR is really something like 175 bpm

Last year, I saw 185 bpm on my PM4, when I wasn't even working that hard.

Last fall, I did stepping routines where I had my HR up over 170 bpm for the last half hour.

When my heart is beating 155 bpm, I am not even breathing hard.

Etc.

We''ll certainly see where my max HR is this year, when I do hard anaerobic sharpening, which I haven't done for seven years.

8 x 500m (3:30 rest) @ 1:30 should get my HR up.



ranger

[NavigationHazard]

No one believed you then and no one believes you now. Your credibility makes Roger Clemens look honest. And your understanding of physiology makes a Tickle-Me Elmo doll seem like Hippocrates.

You can't do two x 500m @ 1:30 r anything on 3:30 rest as a HW; you can't do a one rep that fast as a genuinely weighed-in LW since you can't actually make weight right now and won't be able to for at least a month. It doesn't matter what you think your HR ought to be. Your constraint in the here and now is what your HR actually IS, in the here and now, as a proxy for your perverse training.

[rjw]

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

This should tell you something!

Like......

Those who can DO.

[lancs]

Prof, I seem to remember you reassuring us that before you started sharpening, you'd post the full set of distance trials. Of course, we've seen not one single trial. Not a one.

So my concern is this:

I think you've started sharpening too soon. You're not yet ready.

When you've nailed that 1:44 hour, which you surely will given your incredible natural stroking power then, sure, roll off that 8x500 @ 1:30 but not before.

I'd postpone it a bit longer...

[ranger]

I think you've started sharpening too soon. You're not yet ready.

I agree.

But there is nothing to be done about it this time (because BIRC is my last shot at the 55s lwt WR), and very few consequences, I think.

My technique is now fine.

I am pulling 12.5 SPI @ 118 df.

But you are right that I still need more distance work to get fully used to this low drag rowing.

That's why I am doing a lot of base pace rowing (25-27 spm) in addition to race pace rowing (32-34 spm).

3-to-1 ratio (25-27 spm) and 2-to-1 ratio (32-34 spm).

No need for more low rate rowing (4-to-1 ratio), though, except as a warm up.

And then at some point in November I will need to up the rate to 36-44 spm (1-to-1 ratio) and do some flat out sprinting.

ranger

[hjs]

And I doubt very much that Zac does his hours at 1:40 rating 28. I mean, that's not "rowing well" for a heavyweight, is it?

A while back, Zrower did a 60min piece, 1:42 @ 27 spm.

That's 12.5 SPI.

Rowing well?


ranger

The FACTS are that he did 60 min rows at rate 16 pace 1.48.................... as 1 of his three work outs of the day.

[Carl Watts]

And I doubt very much that Zac does his hours at 1:40 rating 28. I mean, that's not "rowing well" for a heavyweight, is it?

A while back, Zrower did a 60min piece, 1:42 @ 27 spm.

That's 12.5 SPI.

Rowing well?


ranger

The FACTS are that he did 60 min rows at rate 16 pace 1.48.................... as 1 of his three work outs of the day.

Don't go stuffing up this thread with FACTS, they don't belong here, this is Ranger's FANTACY thread.

[hjs]

A while back, Zrower did a 60min piece, 1:42 @ 27 spm.

That's 12.5 SPI.

Rowing well?


ranger

The FACTS are that he did 60 min rows at rate 16 pace 1.48.................... as 1 of his three work outs of the day.

Don't go stuffing up this thread with FACTS, they don't belong here, this is Ranger's FANTACY thread.

No no, the facts , his racing wil show up in the end..............


If start telling lies about others he needs to becorrected