Ranger's training thread

[ranger]

You state you are just rowing along at 1.43 with HR steady at 160, how many metres are you doing at this pace?

I put in 20K this morning.

Now, I need to push that to 40K.

For this sort of rowing, the pace isn't the issue.

The relevant issues are the stroking power (13 SPI), ratio (3.8-to-1), drag (119 df.), and %HRR (middlin' UT1).

The effectiveness and efficiency of the rowing--physiologically, skeletal-muscularly, and technically.

The rest is irrelevant.

My fitness is sky-high.

It has been maximal for a decade.

And my physical capacity, it seems, is _waaaay_ beyond anyone else my age currently participating in the sport.

ranger

[PaulH]

You might try rowing a little more, or at least, thinking and writing about your own rowing, rather than mine.

But that would be entirely ruinous to my training regime. I can't believe you'd suggest something so moronic, with so little insight.

[ranger]

You might try rowing a little more, or at least, thinking and writing about your own rowing, rather than mine.

But that would be entirely ruinous to my training regime. I can't believe you'd suggest something so moronic, with so little insight.

To each his own, I guess.

Do you buy lottery tickets, too?

I hear that's a good way to spend your money.

Or, at least, that's what I'm told.

ranger

[ranger]

One piece at a time.

You can't ask more than that.

Pigs get slaughtered.

http://www.youtube.com/watch?v=t1-zzJnKtDg

ranger

[PaulH]

I predict that you won't achieve any of these very soon.

I am in no hurry.

I am on no schedule.

I just work on it as hard as I can.

Every day.

When it happens, it happens.

And yet you predict that it will happen very soon. I predict it won't. I guess we'll see who is right on this 'very soon'.

[redzone]

Hi Moderators

Any chance we can get this thread moved to the general section? Ranger isn't interested in any meaningful discussion of training, only feeding his damaged ego. New visitors to the site who are looking for actual help with their training run the risk of being sucked into this vortex of lies, deceit and ill will.

Thanks

Red.

[mikvan52]

Cincinatti is of little interest

All erg races are of equal interest, no matter where and when they are done.

The equipment is always the same.

Conditions are always perfect.

Inaccurate:

WEIGH-INS: ... are not conducted with rigid adherence to C2 standards at satellite races. I know this because I experience these weigh-ins myself. This is why ranger gets good times in the hinter lands and bad times at BIRC and doesn't even show at WIRC.

"completing a sweep of all of the major championships (WIRC, BIRC, EIRC) that year." (2003)
last time I looked it was 2011 Rich and you have NEVER posted and IND_V.
Is this because you're incapable of doing what you claim?

[mikvan52]

all this chatter again!

Still no confirmation from ranger on the 13 spi thing:

a 13 spi reference chart for each pace:


All the following situations calculate out to 13 spi
1:45 ......=> 23.2 spm....=> 7:00 2k
1:44.......=> 23.9 spm....=> 6:56 2k
1:43.......=> 24.6 spm....=> 6:52 2k
1:42.......=> 25.4 spm.... => 6:48 2k
1:41.......=> 26.1 spm.... => 6:44 2k
1:40.......=> 26.9 spm.... => 6:40 2k





1:34.4........=>32.0 spm......=>6:17.6 2k


What do you say "Cowboy"? Where's the Beef?

Why not take the pressure off and sit down an row one of these today and post it IND_V.
My choice for you based on your claims would be 1:42.0 pace averaging 25.4 spm for 2k...

Where is it?

The fact of the matter is that you will never even post an attempt, much less achieve such a ridiculous goal for a 170 lb 60 year old.

[mikvan52]

But let's get back to training instead of taunting:

I love what Mike Caviston says about it generally in his Doctor/Patient analaogy:

"Before looking at our Training Plan in detail, please consider a basic and unalterable truth: training is essential for success. This is a Law of Nature, like gravity. Your coaches have determined the amount of work necessary to give us a realistic chance to compete for a National Championship. This can’t be negotiated. Still, athletes on occasion try. You can recognize how absurd the following conversation would be between a doctor and a very sick patient:

Doctor: I’m sorry to report you have cancer, which is life-threatening and will require painful and

debilitating treatment for a long time.

Patient: But I have a husband and three young children and a part-time job, and I have so many

plans right now!

Doctor: Oh. In that case, you just have a bad cold.

Yet some athletes apparently expect to have the following exchange with their coach:

Coach: Here is the Training Plan we need to follow to give us a chance to win NCAAs. It means

several hard workouts a week from September to May with little mental or physical rest.

Athlete: But I have to study and I have a boyfriend and I want to hang out with my friends and I

tend to get sick easy!

Coach: Oh. In that case, just train once in a while when you feel like it.

The point is, your coaches are only pointing out some physical truths, not setting policy for the Universe. If the goal is to win, the price can’t be negotiated. The only thing that can be negotiated is the goal. We could train less and still beat a lot of crews. The decision you the athlete must make is, how many crews am I satisfied with beating?"

You can read a whole lot more at: http://www.concept2.com/forums/wolverine_plan.htm

Part of all training plans is the time trial, in some form or other.
It is interesting that ranger doesn't mention completion of any.

[ranger]

Nice hour on the Kurt Kinetic, after erging.

HR 160 bpm, exactly the same as in my session of UT1 erging ("Save a Horse, Ride a Cowboy").

So, today I ran my HR right at 160 bpm for over two hours.

I need to double that distance.

Then I will be ready for a FM trial.

I have always thought that the perfect physical routine (for the rest of my life, in retirement) would be two hours OTErg/OTW followed by two hours OTBike.

It looks as though I might get to that now.

I am retiring in two years (April 2013).

2012 is a sabbatical year.

ranger

[ranger]

We have heard it all before

No, you haven't.

This is the first season I have trained at low drag (119 df.) with a quick drive (.5 seconds), a long recovery, high ratios (3/4-to-1), at full slide, with shoulders and arms relaxed at the catch, right on the beat to a 12/8 meter.

_Big_ difference.

I have had the effectiveness (13 SPI, etc.) I have needed for some time, but I didn't have the efficiency.

Now I have that, too.

ranger

[mikvan52]

So, today I ran my HR right at 160 bpm for over two hours.

I need to double that distance.

Then I will be ready for a FM trial.

ranger

Would you like to share with us how this is good preparation for a max 2k in 9 days.
Ordinarily, volume drops off and a taper is instituted in order to get a max performance in place..

[PaulH]

Hi redzone - I doubt the thread will move, but you've prompted me to remember how easy it is to get dragged in to pointless debates, so I shall retire (somewhat) gracefully and wait to see my two active predictions come true...

[ranger]

Would you like to share with us how this is good preparation for a max 2k in 9 days.

Well, the 1:43 @ 25 spm I am doing in my "Save a Horse, Ride a Cowboy" sessions is as fast as you can row for 2K.

Today, I put in 20K.

The HR of 160 bpm that I ran during the row is your maxHR.

Then I put in an hour OTBike the same HR, 160 bpm.

I'll just race in the flow of my training, as I have done the last two years.

I am happy with that.

The last two years, I had the best 2K in the 55s lwts, by a considerable margin.

Last year, no one my age and weight (or older) came within 20 seconds of my 2K.

This year, I think that gap might double, to 40 seconds.

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 2000m | Men's | Lightweight | Custom Age Range (59–70) | 2010 Season

You are number 1 of 172

1 Rich Cureton 59 Ann Arbor MI USA 6:41.4 RACE
2 Hugh Pite 65 Victoria BC CAN 7:02.7 RACE
3 Robert Lakin 61 Wichita KS USA 7:03.6 RACE
4 Gregory Brock 62 santa cruz ca USA 7:03.9 IND
5 Rolf Meek 59 Oslo NOR 7:05.4 IND
6 Jerry Lawson 62 USA 7:06.0 RACE
6 Gerald Lawson 62 Winona MN USA 7:06.0 IND
8 Leif Petersen 64 DEN 7:08.5 RACE
9 Peter Francis 61 Denver CO USA 7:09.3 RACE
10 Roger Prowse 65 Isle of Wight GBR 7:10.3 RACE

Greg Brock holds the 60s lwt American record (6:56).

ranger

[mikvan52]

Would you like to share with us how this is good preparation for a max 2k in 9 days.

Well, the 1:43 @ 25 spm I am doing in my "Save a Horse, Ride a Cowboy" sessions is as fast as you can row for 2K.

Today, I put in 20K.

The HR of 160 bpm that I ran during the row is your maxHR.

Then I put in an hour OTBike the same HR, 160 bpm.

I'll just race in the flow of my training, as I have done the last two years.

I am happy with that.

The question remains:
How is rowing 20 k 9 days before a max 2k effort going to help you get your best time.
Sounds to me like your working on making weight, not maxing-out your 2k time.
That's a shame a s it would be great to see how fast you can go someday w/o excuses like " I ran out of gas ".

BTW: Cross training is great. But (IMHO) a large volume of that so close to a big race hurts performance.

redzone and others might agree..