Ranger's training thread

[mikvan52]

Isn't this supposed to be a training thread?
Nav is showing some training... Good stuff!

ranger: How about a screen shot of your monitor for some sort of similar set?
Or, do we just prefer pointless insults of one another...?

When I get off the water in a few weeks, I'll start on a campaign of doing each distance through the Half Marathon for the rankings.
I venture to predict that I will have the majority of the #1 spots in the 55-59 lwt subset intact for the entire C2 year.
I already feel I have the 5k sewed up... But I could lower it if I tried...


Ranger may get the 55-59 light 2k for the time being this fall at BIRC ... but then I'll have all winter to beat it as he turns 60 in January... Wouldn't that be a bitch, Rich? It's so hard for you to make weight for even one trial...

If anyone will want to see my training it will be on the C2 uk blog....
(Vitually no one reads this stuff because this thread's repartee is the preferred choice for most of us here...)

Just thought I'd offer an alternative in a positive vein for a change.



If you want to see how someone gets 2 hammers inthe last three years... read my stuff... it may help you..
Then, again. if you just want a lot of flak... stay here... it won't help you at all. No one has taken up and followed ranger's type of RWB training...
Now there's a vote of "confidence"

oops ! I'm slipping back to the insults...
my bad!

This whole endeavor is so self-absorbed anyway...
must be endorphin poisoning....

[ThatMoos3Guy]

Crudely put.

1. Ranger is a wank stain, a left over from a wet dream on the sheet.
2. he will NOT show at BIRC
3. NAv, MikeV and all the rest of you are just a poor parody of the ill one
4. Lancs.. stick to raisin kids..far more productive than anything the Ill one can offer you over the same period.
5. Ranger............................ a proven LIAR
6. The rowing community wonder who you are! some odd ball wanker who thinks he can transfer erg to OTW.... nope, nada, in your dreams..... YOU are a failure on that front.
7. ahead sculler...look ahead..........SCULLER look ahead....................SCULLER AHEAD.. LOOK OUT SCULLER....
8. Sculler=Ranger............BUFFOON
9. STICK TO THE ERG RICH

Little strong there dude!

[Rockin Roland]

I remember the old days on this forum, somewhere in the early to mid 2000s, when Ranger had a current hammer and WR and people use to take him seriously. He had a following of believers that religiously took his advise and copied his training plans hoping for similar success. He loved all the attention he was getting. But sadly, just like how so many weight loss diet fads end up, people came to their senses and dumped him.

Ranger now resorts to making extreme claims & predictions to keep people interested, just like the rediculous plots of a out of flavour TV soap opera. But you have to give him credit for providing us with so many years of entertainment. The only other person on this forum that could come as close to Ranger in doing this was Dwayne Adams. I wonder whatever happenned to him.

[ranger]

Yep.

At 120 df., my stroking power is now exactly 12.5 SPI.

So I have made some progress since 2006, when I pulled a sub-6:30 2K at 12 SPI and high drag.

I now pull 1:32 @ 36 spm (12.5 SPI) at 120 df., just stroking naturally.

So!

Really, that's all she wrote in terms of training plans from here on out to BIRC.

All I need to do is warm up and then do sprints, rating 36 spm.

No need to exhaust myself every day.

I just need to keep doing it, habituating to the cadence, getting more and more effective and efficient with it.

The ultimate for me with this cadence, I suppose, is to push it to 1K and beyond.

8 x 500m (3:30 rest), 1:32 @ 36 spm (12.5 SPI) predicts a 6:20 2K, right on my target for BIRC, as does 1K, 1:32 @ 36 spm.

1' on, 1' off, 1:32 @ 36 spm, will also be great stuff to do from here on out.

This is what is amazing to me:

At low drag, my drive is now so quick (verging on .5 seconds, I would guess) that, even at 36 spm, I still have time to wait and get completely set up at the catch.

_Very_ precise business.

The ratio is still _over_ 2-to-1, perhaps as high as 2.5-to-1: .5 seconds for the drive, 1.2 seconds for the recovery, 1.7 seconds for the stroke cycle as a whole.

On the other hand, the stroking power that I get now, 12.5 SPI, is 25% more than I used to get back in 2002-2003, rowing poorly at max drag in a 1-to-1 ratio.

Amazing.

My improvement, then, is not just in effectiveness (stroking power, SPI), but in efficiency, too ( i.e., rating).

Back in 2002-2003, I pulled only 10 SPI, so to pull 1:32/450 watts, I had to rate 45 spm.

I can now do 1:32/450 watts in a 2.5-to-1 ratio, rating 36 spm.

If I can muster the time and energy, for the next month, and then on through the winter until WIRC, I should probably do double sessions of this sprinting, 1:32 @ 36 spm.

No problem.

As a child (5-15 years old), I was a speed skater. In high school and college, I was a half-miler on the track and 100m freestyle sprinter in swimming.

So it is back to that.

Actually, I like sprint workouts.

Because the swimming season pushed right into the track season, when I was in school, every year, I did 1-3 minute sprints every day, for six months, from October to May, first, in the pool, then on the track.

Given my age at the time, that was a pretty formative experience.

As a child, all of my races on skates were also sprints, given my age.

ranger

[ranger]

I remember the old days on this forum, somewhere in the early to mid 2000s, when Ranger had a current hammer and WR and people use to take him seriously. He had a following of believers that religiously took his advise and copied his training plans hoping for similar success. He loved all the attention he was getting. But sadly, just like how so many weight loss diet fads end up, people came to their senses and dumped him.

Ranger now resorts to making extreme claims & predictions to keep people interested, just like the rediculous plots of a out of flavour TV soap opera. But you have to give him credit for providing us with so many years of entertainment. The only other person on this forum that could come as close to Ranger in doing this was Dwayne Adams. I wonder whatever happenned to him.

Nay-sayers are fools, Roland.

Given your accomplishments as an athlete, I thought we were quite a bit above such things.

Seem not.

Oh well.

Your choice.

Fools march in where...

ranger

[KevJGK]

No need to exhaust myself every day.

Agreed.

But I guess in training you have to occasionally.

[ranger]

If you want to see how someone gets 2 hammers inthe last three years... read my stuff... it may help you.

I have no interest in pulling 6:50, Mike, much less 7:00, which is probably what you will pull when you are my age.

In 2006, when I was 55, I pulled 6:29.7 stroking 12 SPI--at high drag, still struggling with technique, without even preparing for it.

I am now quite a bit better than that.

Rowing well (12.5 SPI) at low drag (120 df.), fully sharpened up and prepared to race, this year, I am going to pull 6:16.

ranger

[ranger]

Mike--

Nay-sayers are fools.

Given your accomplishments as an athlete, I thought you were quite a bit above such things.

Seems not.

Oh well.

Your choice.

Fools march in...

Good luck at the Head of the Charles.

ranger

[ranger]

Isn't this supposed to be a training thread?

You have heard about my training for years.

Now you will hear about the conclusion of it.

What will that entail?

Just a lot of double sesssions:

(1) Warm up for 5K or so at low rates (18-22 spm) and 12.5 SPI.
(2) 1:32 @ 36 spm (12.5 SPI) in various interval formats, and with differing levels of effort, some maximal, for 10K-15K.
(3) 60-90min OTBike (Kurt Kinetic trainer) at 19 mph.

About 5 hours a day.

Sound good?

ranger

[ranger]

No need to exhaust myself every day.

Agreed.

But I guess in training you have to occasionally.

If you do exhausting sessions too early, neglecting the slow and progressive development skills, fitness, endurance, strength, quickness, and other crucial matters, after a short while, you only get worse and worse.

Then you get stale, injured, sick, and/or discouraged, and, understandably, quit the sport entirely.

ranger

[APM]

Since no one else is posting any 8 x 500m/3:30 rest sessions here, I thought I would:



That's 1:31.3 average r34 (per the PM), or 13.5 spi.

I'll freely admit that Mistress Lactate came calling in rep #7 (actually the last 100m of #6). But then there is still a month until BIRC to work on it.....

That is an awesome effort Nav!

[ranger]

Mike--

I suspect that you also rate something like 36 spm when you do 1' on, 1' off, or 8 x 500m (3:30 rest), or a 1K trial.

It's just that, pulling only 10 SPI, with a similar effort, you go 1:39 instead of 1:32.

The difference is stroking power (SPI).

I now pull 12.5 SPI.

Regardless of the rate, I stroke along with 25% more power per stroke than you.

ranger

[mikvan52]

Mike--

Nay-sayers are fools.

"Nay sayer" comments are inappropriate Rich.

I have agreed all along that you are the guy w/the best 55-59 lwt 2k time. That time hovers in the 6:40's
It is not a 6:29.

You are not 55 now, nor do you (or I) have stats that indicate sub 6:40 capability.

What you must be referring to is that you keep on saying "just wait. you'll see what RWB will produce"
Well, RIch, all of us have waited... for years...
It is not "nay saying" to point out that you have not produced...

I believe in your ability to post the best or among the very best times. I do not think anyone here denies that. Let's just not get into so much reality avoidance, please.

If you are a sub 6:30 2k erger and are hovering around 75 kg (lwt status) then you will have a 500m time to support that.
It doesn't involve "hard sharpening" ... ALL of us who have erged for years know this.

If you don't want to share the information about your basic speed in this 2010-2011 season that is up to you.

This is a "Training Thread"... do you want to share the sharpening workout you HAVE done or not?

Good luck to you too at BIRC. I think, as someone who has coached people in this area since the late 90's, that you have a chance to get the lwt 55-59 WR if you go out at 1:39 pace... "Kick" if you want in the last 500m.
1:35 for the first 1k would be your undoing.
If you don't think so: Erg an open rate 1k soon targeting 3:10. You will get a good indication as to how many more meters you can go by the way you perform on that time trial.

[mikvan52]

Let's concentrate on this statement for a minute:

Mike-- Regardless of the rate, I stroke along with 25% more power per stroke than you.

If it's true (supply stats), does this matter?
My focus is getting to the finish line in first place. That involves one thing: Pace.

This past season you were 6 sec. faster than me for 2k. THis Is 1.25 sec per 500m. That is the stat that matters.
I, however, feel that I am doing well with my erg training because it prepares me for the OTW season. OTW is my primary focus. Along the way I can crank out decent erg times such as the 5k I recently did w/no erg training preparation.

What is you current 5k erg time and the rate you did it at?
Do you want me to post mine again for comparison?

For me, the 5k distance is important because it is about the same duration as a head race....

For me: There is little benefit in focusing on watts/spm. Pace gets me to the finish line first and I consistently under-stroke the field. You know that. You also have commented that I should raise my rate OTW.. based on some notion that higher avg rate in an OTW race automatically wins.

Do you remember that I have raced the 1x nine times at Masters Nationals in the last two years? These nine times represent 4 heats, 4 semis, and 2 finals. I sculled at lower spm than anyone else in these contests. I won them all.
So, you see, I do scull at a higher spi already than those who try to beat me. I could see the other guys behind me, many of them rushing their stroke in a vain attempt to create boat speed.
Cog revolutions on the erg at low rate don't figure in a 1 to 1 correspondence with a boats movement over the water You may have gotten a hint of that in your first race last weekend.

Whatever my spi is is of no (or maybe minor) interest to me.
For you it seems to be of supreme importance.

[ranger]

Since no one else is posting any 8 x 500m/3:30 rest sessions here, I thought I would:



That's 1:31.3 average r34 (per the PM), or 13.5 spi.

I'll freely admit that Mistress Lactate came calling in rep #7 (actually the last 100m of #6). But then there is still a month until BIRC to work on it.....

That is an awesome effort Nav!

Nice one, Nav.

If you are training for a 2K, which is not a sprint, you will also want to match these underdistance intervals with a comparable overdistance trial, such as 5K @ 1:39/16:30.

ranger