Ranger's training thread

[BradL]

Not that I am in anyway trying to minimize Ranger's dismal failure in reaching his proclaimed goals for BIRC, but anyone who has ever cut weight to compete at a sport knows just how draining the process can be. I have competed in judo and wrestling and I used to cut weight (usually never more than about 10 to 15 pounds). The first times I did it incorrectly and found myself completely exhausted during the tournaments. Once I had good coaching I learned how to do a better job of it, but as I got older I found the process, even when properly done, to be incredibly tough. I stopped competing in my 30s, but by then losing 10 pounds of water weight or keeping my bodyweight artificially low while training were both almost impossible if I wanted to have any energy to compete. If Ranger wants to compete as a lightweight, he is going to have to get some proper coaching on how to keep his weight down and strip water weight just before weigh in. I was shocked at the amount of work he claimed to be doing and the amount of food he said he was eating. A poster before me said that Ranger needs a better coach for his training. I would say that proper nutrition while training and weight cutting are at least as important, and he seems to have no idea of how to properly do either. As for the mental part of his game, I do not even know where to start.

[ranger]

Well, I gave it a shot.

Clearly, doing a lot of (premature) sprinting while starving yourself for a month or two is not the best way to get ready to pull a quality 2K.

So, it is back to the drawing board.

Learning is over for the moment.

I am absolutely _delighted_ with my stroke now.

I now row well (13 SPI) at low drag (120 df.), and am _very_ relaxed with it.

So, after a long hiatus, it is time to parade my strengths again.

Really, I am a distance specialist.

Time to get back to that.

From now until BIRC, I need to get back to distance racing, on the clock, flat out, starting from the FM and working down.

Just stroking naturally, I think I can do a FM at 24 spm.

The other distance rows, then, can come in order by just upping the rate a click.

FM 24 spm
HM 25 spm
60min 26 spm
10K 27 SPM
30min 28 spm
6K 29 SPI
5K 30 SPI

No more cross-training or worrying about weight until this project is done.

Instead of starving myself, I need to do the opposite: carbo load.

Instead of cross-training for three hours, I need to do two sessions a day of distance rowing, about a FM of meters a day, 20K a session.

So, that's what I'll be up to for the next month and a half.

No need to talk much about this.

If I reach my goals, I will break all of the 50s hwt WRs, FM to 5K held by Slocum, Foss, Krum, and Osterling.

50s Heavyweight WRs in the Distance Events

FM 2:31:56 (Slocum)
HM 1:12:20 (Foss)
60min 17.02K (Krum)
10K 33:31 (Foss)
30min 8771 (Osterling)
6K 20:17 (Krum)
5K (16:24 Foss)

Mike VB seems to want to do something similar over the Holidays.

I would be delighted to have him come along for the ride.

We can compare results, although there is no reason to do these events head-to-head, on the same schedule.

Personally, I will have to train for a while on each event before I race it.

That doesn't seem to be Mike's style, so perhaps he will want to follow some other pattern.

Mike also doesn't do FMs, although that will be my first and foremost concern.

So, for the next while, I'll be doing lots of rowing at 24 spm and a low UT1 HR, preparing for a FM trial.

Then, when I get that done (and have won my bet with Henry), I will up the rate, up the pace, and do the other distance events, from the longest (HM) to the shortest (5K).

This will put me in a wonderful position to take another couple of slaps at Rocket Roy's 55s lwt 2K WR in January of 2011, just before I turn 60, not to mention taking slaps at _both_ the 60s hwt and 60s lwt WRs for 2K in February and March, after I turn 60,

I certainly won't gain any weight rowing a pretty hard FM of UT1 meters a day, and therefore it should be easy to get back down to weight In January and February, 2011, before WIRC 2011.

ranger

[hjs]

[ginster]

but if you're rowing as a heavyweight, don't you need to pull 16 spi? better start another 7 year training cycle.

why didn't you collect your medal?

[luckylindy]

No more cross-training or worrying about weight until this project is done.

Instead of starving myself, I need to do the opposite: carbo load.

Instead of cross-training for three hours, I need to do two sessions a day of distance rowing, about a FM of meters a day, 20K a session.

So, that's what I'll be up to for the next month and a half.

No need to talk much about this.

You're certainly talking *a bit* more sense, and I wish you the best of luck. I'm not sure that you need to "carbo load", just listen to your body and eat decent food. It's rather amazing how our bodies naturally settle into a healthy weight for our height, frame, and activity level.

Also, try to sleep some more if possible.

[Citroen]

PLEASE STOP FEEDING THE TROLL.

[KevJGK]

PLEASE STOP FEEDING THE TROLL.

I totally agree.

This is a perfect opportunity to kill this thread and prevent it blooming again. Although others may take my place I will personally find something better to waste my time on than reading this work of a troll.

I have been sucked in like many others and I herbye promise myself not to respond to a ranger post again.

EVER!

[mikvan52]

(One more parting shot then silence from me.)

Anyone who can say

Well, I gave it a shot.

(and then in the same post)

I now row (at) (13 SPI)

when he only could manage 11.5 spi for less than a minute total at BIRC is not worth listening to.... and this minute consisted of a number of very short bursts.

Your a liar Rich. I mistakenly thought you would "give it a shot". You either didn't or couldn't. If you couldn't it is because whatever training you did failed miserably and you would have known about this ahead of time. You then hid that fact.
No one falls so far short of stated goals and race plans if they are on the level. You missed your stated performance goal by over 10 seconds/500m.

I am interested in people who share their training. Those who would misrepresent what they do (for what ever reason(s)) are of no interest to me.

On the other side of the coin:
I hope you find your way to Boston this year as a happier and healthier rower. No need to discuss "smoke" (banter) here.

My suggestion is for you to go back to entering workouts in your blog at the uk site. If you posted complete monitor summaries and your analyses you'd be faithful to the principle of honesty. People would start supporting you again.
Whatever you do: Best of rowing to you in the future.

This thread is dead and "locked" as far as I am concerned. Some of it was fun for a while.

[ranger]

If I hit all of my distance targets before January, I'll try to get in just one good 2K as a 55s lwt and one good 2K as a 60s lwt.

Then, I'll row all of my other races this year, and in all subsequent years, including the CRASH-Bs, as a heavyweight.

No more glory weight rowing.

It is just too much trouble for the worth.

If I hit all of my distance targets by January, I will set the 60s hwt WR and be the best 60s heavyweight--by a country mile.

If I can set both the 55s lwt WR and the 60s lwt WR at these levels, there is no longer any reason to row as a lightweight.

That will be a relief.

ranger

[lancs]

For the first time I'd agree that this thread should actually be locked. Nothing more to say about Ranger's training, as his abject performance at BIRC demonstrated.

I for one will be leaving the thread as Prof has nothing new to say at all.

I would however like to know why he didn't have the grace to turn up to the podium and congratulate the winner of his race? I don't expect a reasonable answer to this question...

[jliddil]

TTFN and Out

[Steve G]

For the first time I'd agree that this thread should actually be locked. Nothing more to say about Ranger's training, as his abject performance at BIRC demonstrated.

I for one will be leaving the thread as Prof has nothing new to say at all.

I would however like to know why he didn't have the grace to turn up to the podium and congratulate the winner of his race? I don't expect a reasonable answer to this question...

My last post, cue trumpets!
Not showing up for the awards ceremony was inexcusable and disrespectful, we need a word on this Rich, you wasn't laid out and unable to make it, what's the story? Did you congratulate the 2 medallists at all?

Over and out.

Steve

[JimR]

I would however like to know why he didn't have the grace to turn up to the podium and congratulate the winner of his race? I don't expect a reasonable answer to this question...

Stop ... a lepoard can't change it's spots! A person who shows no grace in victory could hardly be expected to show any in defeat ... especially one as large as BIRC (MVB provided the details).

JimR

[JimR]

Clearly, doing a lot of (premature) sprinting while starving yourself for a month or two is not the best way to get ready to pull a quality 2K.

So all the claims you made about weight not being an issue weren't true. All the naysayers were spot on ... and not the vermin you claimed they were?

No matter what you may or may not learn about erging you will never understand what it means to have class ...

JimR

[ranger]

Best of rowing to you in the future.

Why the change of heart?

You can still wish me the worse, if you want.

It doesn't make any difference.

It's just talk.

ranger