Ranger's training thread

[ranger]

No one should deny the impressive advances your goals have made over the years. It is the actual record of achievement of those goals which is so underwhelming

In both training and racing, I have achieved all of the goals I have so far attempted to achieve, as I have explained many times.

That is why I am now sharpening to race.

I am now at weight, training hard, but comfortably, four hours a day, rowing well (13 SPI) at low drag (120 df.).

At BIRC 2010 and WIRC 2011, I will now try to bring those achievements in training to bear on a 2K.

I haven't tried that yet.

After a very short while in this sport, no one achieves anything at all by just racing and preparing to race.

If you spend all of your training time preparing to race, you just get worse.

If you think that race preparation and racing is where true achievement in the sport is accomplished, you don't know your ass from your elbow.

ranger

[kini62]

For those interested in rowing 6:20, such as Nav, the best daily rowing to do, by far, is just an hour or two, with a target of 1:45 @ 24 spm (12.5 SPI), pushing your heart rate, as I now want to do OTBike, up toward 170 bpm.

No need to row the whole session 1:45 @ 24 spm (12.5 SPI).

Negative-splitting and other kinds of natural working up to and away from this pace and rate target is fine, if not necessary.

Biological and psychological systems are not machines. They have their own peculiarities that need to be attended to.

The basic training regimen, though, would be just rowing along at 24 spm for most of the time, whatever that time might be, and let your natural stroking power (of 12.5 SPI) take care of the rest, rowing efficiently and effectively, with a high heart rate, to keep your cardiovascular system tuned, but a heart rate that is both steady state and under your anaerobic threshold, so that you are comfortable, relaxed, and ready for other things when you finish the session, both for cross-training the same day, and for a similar bout of rowing and cross-training the next day.

Great stuff.

If you can do this, for the _vast_ majority of your sessions throughout the year, there is no need for either slogging at low rates (16-20 spm) or sprinting at high rates (30-36 spm).

Match this hour or two at top-end UT1, rowing well (12.5 SPI) at low drag (120 df.), with a similar bout of cross-training at a more modest HR, perhaps low UT1 or UT2, as a recovery and additional fitness session, and the training, IMHO, is perfect.

Working in this way from day to day, you put in a _huge_ quantity of quality work OTErg and elsewhere, staying both aerobically and technically tuned, happy and healthy, with your fitness at sky-high levels, ready, at a drop of the hat, to train up your anaerobic capacities with a little speed work if you want to race.

As he has expressed many times, a stiff 60min row, free rate, is Eskild E.'s favorite session OTErg.

When I first took up rowing, that's all I did, 60min rows, one or two a day, for a couple of years.

When I finally sharpened and raced, I found that I was four seconds under the 50s lwt WR for 2K, even though I didn't have any idea how row and therefore was just yanking the chain, with no efficiency and effectiveness whatsoever, at max drag.

When I finally work back into training this way again, now that I am rowing well (12.5 SPI) at low drag (120 df.), I think I will find, ten years later, that I am now 20-30 seconds under the WR OTErg for my age and weight.

This improvement, relative to those my own age and weight, won't have anything to do with fitness or training. Give or take a bit here and there, my fitness and training will be the same now as they were a decade ago.

The improvement will just be technical.

I now know how to row--and row well.

So, relative to a decade ago, given the same effort, I go faster, because I am mechanically/technically more effective and efficient.

Rowing poorly at max drag, after I was warmed up, I used to row about 1:52 @ 25 spm (10 SPI) in my daily UT1 60-120min rows.

The goal now is to do these rows 1:45 @ 24 spm (12.5 SPI).

ranger

Wow! All that typing for and all that it says is.......................................

bla...bla.....bla.....bla.....bla......bla.....

There. I just repeated everything important in that post.

Gene
Wow!

[mikvan52]

RIch: You post of October 27th, 2010, 10:01 am... is so full of lies that it isn't even worth enumerating them.

Let's get back to your erg record as this is the "ranger" thread.

How does it feel being fourth in the all-time 55-59 lwt 2k standings?

My record of row OTW this year shows PBs and victories. It is true that I under-performed at the Charles but you don't know why.
I beat Jack Meyer and Greg Stone twice this year.
Rick Anderson has never beaten me. I've faced him at least 3 times.

What is your record OTW this year?
One start; zero finishes...
No video either although you promised to post some...

51 weeks 'til HOCR 2011 and your already OFF the water this fall even though it's across the street from your house (!)
Is the erg the exclusive way to train for OTW? You're entitled to that opinion. Too bad about the lack of results for that type of training.

[bellboy]

While it is claimed here that I have given no evidence for my improvement over the years, that is not the case at all, as in my 500r30 @ 1:30, 1Kr24 @ 1:38, and sub-6:30 2K @ 12 SPI without even preparing for it. This is _much_ more evidence that I am right on track with my goals.

That is evidence of nothing at all. It is ludicrous to present times at 500m and 1000m and suggest that they support all your other inflated claims.

First you would have to prove that you were the rower on those occasions. You merely presented screenshots. You have shown nothing since then that suggests you are capable of those times at those distances/rates or indeed that you are capable of any of the times that you predict for yourself.

Roy Brook is still the WR holder in your age group. You have failed, repeatedly, to take that record. And that despite claiming that the record was soft.

You have claimed down the years that you will row 4 x 2K @ 1:38. Where is that result? Let me guess, you couldn't find someone to row it for you.

Your result at BIRC will provide evidence aplenty. But please, be my guest, row 500m @ 1:30r30 now and post the screenshot. It will take you 90 seconds and you are obviously not busy.

This is carping, small-minded, unsympathetic, aggressive, etc.

Nothing admirable and generous in it at all.

I already did the rows I reference. One was a public race, and for the other two, I posted the screen shots. Yes, I did the rows.

The rows are indeed evidence for my claims. No 55s lwt has ever come close to rowing sub-6:30 for 2K, not to mention at 12 SPI, not to mention without even sharpening for it. Any lightweight who can pull 500r30 @ 1:30 can row sub-6:30, too, if not 6:20. I suspect that no other 50s lwt of any age can pull 500r30 @ 1:30, including Paul Siebach. That's 16 SPI. 1Kr24 @ 1:38 is also impressive. That's 15.5 SPI. The 55s lwt WR-holder did 1:44.5 for the same piece. Any lightweight who can row 1Kr24 @ 1:38 can row sub-6:30.

ranger

Carping? Small minded? Unsympathetic? The only screen shots or video you put on here is of something like 20 strokes and your stupifyingly wonderful left leaning haystack. You know and so does everyone else who reads this daily dose of postulating wank that this is the reason we keep coming back. If you logged it all or were transparently honest with what you claim (check out Mike VB's Blog) then we would see that you are well on your way to 6.16,6.00 or ridiculously 5.46!!! (i missed that one Byron) as you claim. However all we get are your statements (no visible proof) of what you SAY you are doing. Because you are claiming to be able to do things that seem way beyond yours or any 59 yr olds physical capabilities then it is going to invite incredulous responses unless legitimate proof is provided.

I don't know how many metres a day you do. Is it 20k?,15k? We just have to take your word for it. The amount of times you have contradicted (i wont say lied) yourself about your sharpening regime is a case in point. Now dont lash out with your usual naysayer,vermin missives just provide GENUINE proof that you are on the way to a 6.16 then all of this attention will go away. Your training will indeed be the best as will your coach. Sadly at the moment you are slowing up at the same rate as everybody else. 6.41 is still an indredible time for a 59 yr old. Be proud of that.

[Byron Drachman]

51 weeks 'til HOCR 2011 and your already OFF the water this fall even though it's across the street from your house (!)
Is the erg the exclusive way to train for OTW?

Hi Mike,

We have had strong winds the last two mornings, at least 20 mph gusting to much higher. It appears our intrepid hero has not developed the skills to row in windy conditions. And he only rows when it is warm out.

BTW, I did 10K yesterday and again today OTW.

[trash talk] I cannot row as fast as Ranger with calm weather with no steering involved, but give me a typical head race with typical conditions and I will crush him. [/trash talk]

[snowleopard]

This is carping, small-minded, unsympathetic, aggressive, etc.

Man-up big boy. Where's the screenshot of a just done 500m @ 1:30r30. A mere 90 seconds to demonstrate that you can cut it.

But y' can't do it can y'. Because the hunky fag you had doing your rowing for you just ain't around anymore

[mrfit]

http://img594.imageshack.us/i/oct27160steady.jpg/

Have you been riding the trainer as a replacement to OTW? I have not heard much about the trainer rides since Saturday. Above is from today's trainer ride. I was going to push to 160 and the ease back to 150 (and repeat) but ended up liking 160 as what I needed today. 219W avg once into the ride. (19.3mph)

I tested my resting HR last night just to assure my zones are described accurately. I averaged 46 for 5 minutes before bed last night. So a ride at 158 bpm is 112 bpm into a 149 bpm range or 75%. Low end UT1.

Any news on your Max HR test? Curious.

[mikvan52]

51 weeks 'til HOCR 2011 and your already OFF the water this fall even though it's across the street from your house (!)
Is the erg the exclusive way to train for OTW?

Hi Mike,

We have had strong winds the last two mornings, at least 20 mph gusting to much higher. It appears our intrepid hero has not developed the skills to row in windy conditions. And he only rows when it is warm out.

BTW, I did 10K yesterday and again today OTW.

Good stuff, Byron!

I was out in heavy rising mist last night.
Race temp this coming weekend at Fish Creek will be a whopping 28-31 degrees (they say)...
Double pogie weather...

Maybe ranger should change the name of his boat to The Wind-ex

[Bob S.]

Now dont lash out with your usual naysayer,vermin missives just provide GENUINE proof that you are on the way to a 6.16 then all of this attention will go away.

Since the whole point of this thread is to get attention why would you expect him to do something that would make it go away?

Bob S.

[ausrwr]

No one should deny the impressive advances your goals have made over the years. It is the actual record of achievement of those goals which is so underwhelming

In both training and racing, I have achieved all of the goals I have so far attempted to achieve, as I have explained many times.

That is why I am now sharpening to race.

I am now at weight, training hard, but comfortably, four hours a day, rowing well (13 SPI) at low drag (120 df.).

At BIRC 2010 and WIRC 2011, I will now try to bring those achievements in training to bear on a 2K.

I haven't tried that yet.

After a very short while in this sport, no one achieves anything at all by just racing and preparing to race.

If you spend all of your training time preparing to race, you just get worse.

If you think that race preparation and racing is where true achievement in the sport is accomplished, you don't know your ass from your elbow.

ranger

You haven't tried to beat Roy's "soft" WR... really?

Bugger it, I'm over actually hoping that you will perform. It's time for some serious schadenfreude re your bad self. I'm hoping that after the lies, hypocrisy, aggrandisement and associated crap from you that you completely drop the ball.

So for BIRC, I'll happily take any of these options:
i) you "miss" your plane
ii) you sleep in and miss your race
iii) you can't make weight and have to race as a heavy
iv) you can't make weight and decide not to race
v) you have to sweat for five hours to make weight
vi) you go and do your first 500 at 1:34 then blow up
vii) you go and do your first 500 at 1:39 then blow up
viii) most unlikely of all, you don't hit any of the performance standards you set (which is almost certain) but then go on to be gracious in defeat and to your fellow competitors.

You really are an infected pustule on the arse of indoor rowing (not its elbow).

Man, this is far better than television.

[ranger]

51 weeks 'til HOCR 2011 and your already OFF the water this fall

Yep.

I'm sharpening for BIRC; you're not.

ranger

[ranger]

just provide GENUINE proof that you are on the way to a 6.16

The proof has been given, cited and recited.

Nothing I can do beyond that for the deaf and blind.

As a 55s lwt, if you can row a sub-6:30 2K @ 12 SPI without even preparing for it, you are making good progress with your training.

No one else has ever done anything of the sort.

And I have made even better progress since 2006.

I now row well (13 SPI) at low drag (120 df.)--and I row OTW, too, pretty darn well (7-8 SPI).

55s lwts generally row at 9-10 SPI.

My training (i.e., improving my technique and stroking power OTErg) is now complete.

So, I am preparing to race.

As in 2003, I'll race six or seven times this indoor racing season, including BIRC, when I will still be 59, but now, not only fully prepared, but rowing well at low drag.

ranger

[snowleopard]

As a 55s lwt, if you can row a sub-6:30 2K @ 12 SPI without even preparing for it, you are making good progress with your training.

Don't be tiresome. You know very well you were a fatty for that row. Please don't pretend otherwise. It makes you look like a liar.

Now if you're sharpening for BIRC rather than dicking around on a bike in vain hope to make lwt, why don't you knock out that 500 @ 1:30r30. Seems to be a problem for you. A 6:20 man should be good for four at least.

[lancs]

The proof has been given, cited and recited.

Can you point me in it's direction? All I can find from you is an endless stream of lies and grandiose bullshit..

As a 55s lwt, if you can row a sub-6:30 2K @ 12 SPI without even preparing for it, you are making good progress with your training.

You were hwt when you last rowed sub-6:30, in case you forgot. You pulled over 7 mins as a lwt time that year..

[whp4]

As a 55s lwt, if you can row a sub-6:30 2K @ 12 SPI without even preparing for it, you are making good progress with your training.

No one else has ever done anything of the sort.

Neither have you! You did that row as a heavyweight, and when you rowed as a lightweight shortly thereafter, you couldn't even break 7 minutes!