6:28 2K

[blake_mulder]

I'll get you a video doing the 30 pull ups.

Ranger, can you really do 30 pull-ups? Thats remarkable! Would love to see the video - with my tennis elbow I'm lucky if I can do 12!

[eliotsmith]

I don't know why you bother to preach stuff like that to the nutty prof. He won't read it, he won't pay any attention, he won't change his training, he won't stop his disrespect for everyone

You are probably right. I should just stop reading his thread altogether.(though I see that you haven't stopped / I know you are a moderator and probably are required to skim his drivel!) But it still amazes me how long he has been on here posting the same thing without being banned. Imagine any new rower that actually listens to his rants! Perhaps it is some freedom of speech thing but that is nonsense; there is no law prohibiting a forum from banning a nuisance. He considerably degrades the quality of almost every thread on here. Alas, most topics on here have been discussed ad nauseum. Not too many wish to use the search feature, however, so we just see the same shit over and over. What else is there really to discuss!? We row and row some more, hope to get better, row some more, etc.

I am not saying that there isn't high-quality advise on here, but I think we don't have much more to say. Perhaps there should be a thread of beautiful women, like on the UK Forum. It is at least better than listening to ugly men, like ranger.

[Steve G]

Rich
You mentioned in an earlier post you could do thirty pull ups, then a few posts later you said you dont do any anymore but would provide a video?
You cannot go from nought to thirty, prove it mister.
I can do 50 press-ups no problem, but if I did none for 3 months I would struggle to do 25, simple facts.
BTW I have asked numerous times what is your weight pre workout, no answer yet?

Cheers
Steve 59 64 kgs

[Rocket Roy]

It is getting easier.

Today I did my biking at 25.7 MPH.

ranger

Are you entering the World's in Austria next August? lots of American's come over for it.

[ranger]

at what point will your trials start?

I just told you, explicitly.

No reason to say it again.

ranger

[ranger]

It is getting easier.

Today I did my biking at 25.7 MPH.

ranger

Are you entering the World's in Austria next August? lots of American's come over for it.

I have never done any competitive biking, Roy.

But, yes, I think I can be pretty fast on a bike, with the right equipment, some relevant experience, etc.

I don't really have any plans to race bikes at this point, though.

In the nicer weather, I will be working on my OTW rowing for the next several years.

ranger

[ranger]

Rich
You mentioned in an earlier post you could do thirty pull ups, then a few posts later you said you dont do any anymore but would provide a video?
You cannot go from nought to thirty, prove it mister.
I can do 50 press-ups no problem, but if I did none for 3 months I would struggle to do 25, simple facts.
BTW I have asked numerous times what is your weight pre workout, no answer yet?

Cheers
Steve 59 64 kgs

It depends on what you do in your rowing, Steve.

If you pull everything at 12 SPI as a 60s lwt, you are doing _thousands_ of pull ups, push ups, sit ups, etc.,hours of skipping rope, running, etc.

I no longer do various sorts of cross-training that I used to do because I now have a much more complete stroke.

It is quicker, longer, more balanced, etc. I now use all of my skeletal-muscular resources to the max.

I used to just row with my back.

How many pull ups anyone can do depends on your weight, and I am no exception.

I am best at pull ups just before I race, when my weight is minimal.

I'll get a video of 30 pull ups toward the end of January when I am at a minimal weight.

BTW, I am rowing at max drag.

Given the shape of my stroke now and my size, this makes me hugely strong.

No need to do any more work to enhance skeletal-muscular fitness!

ranger

[ranger]

Selected results!

"Results," as you are defining them, are trials and races, times over set distances.

That is why you are having trouble getting any better.

At the moment, I am training, not racing.

That's why I am getting better every day.

The most important "results" in any individual sport come in training--how you feel, etc., your effectiveness and efficiency while working, your ability to do a lot of work, etc.

This doesn't have anything to do with racing.

Getting better in an individual sport has to do with correcting faults, learning to relax, developing good habits of work and rest, "grooving" (i.e., learning to do unconsciously what you usually do consciously), nurturing confidence and consistency, etc.

Racing your training undermines all of these things.

It is destructive--in the extreme.

Just race when you do trials and races.

No reason to race your workouts, so no reason to time them, etc.

ranger

[KevJGK]

I can start 4 x 2K at 1:43 and slowly push that down to 1:38 as I push my HR up into the 180s at the ends of intervals, pieces, and sessions.

Nice sense of humour there ranger.

Seriously though, a maximal 4*2,000/5r is done around 2K + 6.5 give or take. You haven't started your sharpening yet; so you won’t nail this session immediately. Even assuming 6:40 form you could only do this session around 01:46-01:47 but to start off I would suggest no faster than 01:51 and even that will be very tough.

[ranger]

Out of curiosity, at what point will your trials start? Is there a point at which you will say - "I am now ready" or will it just happen.

Well, you have to plan a trial, because you have to program the PM4 and race a set distance as hard as you can, start to finish.

But you are right that, if your distance training is going well, you just arrive at points when you know you are ready for trials or some sort of timed sharpening workout.

For instance, I am now pushing my UT1 rowing to 10 MPS (1:43 @ 29 spm) with my HR at my anaerobic threshold.

But at this point, 1:43 would be fine for 4 x 2K, a predictive AT/Level 2 sharpening workout.

So if I get riding along for long stretches in my UT1 rowing at 1:43 @ 29 spm and my anaerobic threshold, certainly, at some point, I can just stop and program a 4 x 2K workout, with a target of 1:43 @ 29 spm and some standard rest period (e.g., 10 minutes).

Then I will have a timed "result."

4 x 2K at 1:43 predicts (at least) a 6:36 2K (the 55s lwt WR is 6:38; I am a month shy of 59).

Back in 2003, I liked to do repeat 4Ks in training at 1:42.

That predicts something like a 6:28 2K, my 2K pb.

This year, I would like to do 5Ks at 1:42 as training rows.

I think that would predict something quite a bit better than 6:28 for 2K, perhaps even 6:16.

Back in 2003, I liked to do my 5Ks in training at 1:45.

ranger

[ranger]

You haven't started your sharpening yet; so you won’t nail this session immediately

True.

As I said, I will start at 1:43 and push that down to 1:38 as time goes on.

I'll take more rest than five minutes, I think.

I do 4 x 2K at 2K + 4.

ranger

[ranger]

I would suggest no faster than 01:51

I will do a FM at 1:48, a HM at 1:45, and 60min at 1:44.

1:49 is UT2

4 x 2K is done at AT

AT is 11 seconds per 500m faster than UT2

ranger

[KevJGK]

As I said, I will start at 1:43 and push that down to 1:38 as time goes on.

I'll take more rest than five minutes, I think.

What sort of rest do you think you would need? 10 minutes?

[kini62]

This moring: 90min erg, 90min bike (25.7 MPH)

Feels great.

Moving toward 150min of each.

Ultramarathon.

ranger

P.S. Pretty fast on my bike today. Both the biking and the erging are getting easier and easier.

Why do you bother to post some meaningless "speed" number from you bike trainer?

What you spin on an indoor trainer (especially a mag trainer) has little to no real world meaning. Anyone can get on a trainer and spin away at a low resistance and post high "speed" numbers.

Gene

[kini62]

the 1000 sit-ups

I bike at about 25 MPH.

ranger

You bike at 0 mph. You are on a trainer. You are NOT going anywhere. Is that a difficult concept for you to grasp?

I also kill terrorists by the 100s, on my xBOX. Kind of the same concept. Neither is reality.

Gene