6:28 2K

ranger · Post by **ranger** » January 25th, 2010, 6:57 pm

snowleopard wrote:
ranger wrote:In 2006, I pulled 12 SPI for 2K @ 31 spm.
As a **HWT**

That is to say you did not have the same non-fat bodymass %age as Mike. Geddit

My non-fat body mass is entirely stable.

144 lbs.

Like most 60-year-olds, though, sometimes I am fat; sometimes, not.

Mike is 8% body fat.

At the moment, I am 12% body fat, but given my training now, I am losing 1% of my body fat every three days.

This morning, I was 161 lbs.

By Chicago, at the end of February, I might be 152 lbs.

That's 5% body fat.

Mike is bigger than I am.

He is both taller (6' vs. 5'11") and has more non-fat body mass.

His problem is that he has had a massive loss of aerobic capacity over the years.

What I do on the erg at top-end UT2, he does at top-end UT1.

No contest.

We do the same paces at the same heart rates, but my maxHR is 190 bpm; his is 163 bpm.

ranger

Nosmo · Post by **Nosmo** » January 25th, 2010, 7:06 pm

ranger wrote:My non-fat body mass is entirely stable.

144 lbs.

Like most 60-year-olds, sometimes I am fat; sometimes, not.

Mike is 8% body fat.

How do you know what yours is and how do you know what Mike's is?

NavigationHazard · Post by **NavigationHazard** » January 25th, 2010, 7:46 pm

ranger wrote: My non-fat body mass is entirely stable.

144 lbs.

Like most 60-year-olds, though, sometimes I am fat; sometimes, not.

Mike is 8% body fat.

At the moment, I am 12% body fat, but given my training now, I am losing 1% of my body fat every three days.

This morning, I was 161 lbs.

By Chicago, at the end of February, I might be 152 lbs.

That's 5% body fat.

Mike is bigger than I am.

He is both taller (6' vs. 5'11") and has more non-fat body mass.

His problem is that he has had a massive loss of aerobic capacity over the years.

What I do on the erg at top-end UT2, he does at top-end UT1.

No contest.

We do the same paces at the same heart rates, but my maxHR is 190 bpm; his is 163 bpm.

ranger

If this actually be true, and you actually have a stable 144 lbs of non-fat body mass, which is highly unlikely, you must have been at 22% body fat when you went to bed on 26 December while weighing a porky 176 lbs. Fat boy indeed. So much for walking around with your weight under control. You must have had your own sub-planetary moons.

Moreover, at your current claimed rate of fat loss you will be down to 0% fat in 36 days, and into negative fat on the morning of Wednesday March 3.

Fortunately for the waiting world there is a C2 sanctioned race at Grosse Ile MI on 6 March. By then you should be at -1% body fat. This should allow you to row there as a LW with a toe tag from the morgue.

mikvan52 · Post by **mikvan52** » January 25th, 2010, 9:29 pm

NavigationHazard wrote: You must have had your own sub-planetary moons.

gravity is the soul of levity!

Well done, Nav'!

ranger · Post by **ranger** » January 26th, 2010, 2:59 am

mikvan52 wrote: my spi: It's 11.81

Mike--

IMHO, unless you have something extremely wrong with your aerobic capacity overall, once you know how to row well, there is no reason not to pick a stroking power, a certain technique, and stick with it, right up the rate ladder, and therefore the heartrate training bands, from UT2 to AN.

The profile of paces and heartrate bands for 11.8 SPI is this:

UT2 1:50
UT1 1:43
AT 1:38
TR 1:33
AN 1:28

The profile of your paces and heartrate bands are these:

UT2 1:59
UT1 1:52
AT 1:47
TR 1:42
AN 1:37

The stroking power associated with these paces and heartrate bands in 9.5 SPI, just what you pull per stroke when you race a 2K.

I suppose these things are somewhat individual and approximate, but being a little lightweight like you, not a big heavyweight like Jon Bone (or whatever), the rates I associate with each of the heartrate bands these days are the following:

22 spm UT2
27 spm UT1
32 spm AT
37 spm TR
42 spm AN

ranger

ranger · Post by **ranger** » January 26th, 2010, 4:04 am

Mike--

In terms of 10MPS, 11.7 SPI is 1:40 @ 30 spm.

So, if your stroking power is really 11.7 SPI, you should just be able to go along at this pace and rate for quite a while--5K, 10K, more?

This is top-end UT1, pushing into AT.

Distance racing.

This is what you need to do to win the Head of the Charles.

I am now doing this nicely.

First task, I think will be to work this pace and rate out into repeat 2Ks.

Tons of them.

1:40 is AT for a 6:24 2K.

4 x 2K @ 1:40 predicts a 6:24 2K.

30 spm is perfect for 2K repeats.

That's the rate I always used to do them at back in 2003, but my technique was so bad that I lost three seconds per 500m or so from inefficiency.

Heart rate is riding up nicely now.

Spent most of my session in the 160s bpm today.

I'll push it up into the 170s bpm tomorrow.

Then I'll try to see 180 bpm by Thursday.

And I'll push it to max (whatever that might be) by Friday.

Stroke feels great.

I feel great.

All systems go.

ranger

ranger · Post by **ranger** » January 26th, 2010, 4:17 am

NavigationHazard wrote:ortunately for the waiting world there is a C2 sanctioned race at Grosse Ile MI on 6 March

Cool!

I'll register today.

That's the week after Chicago.

Is there one the week after WIRC?

If so, I would go to that, too.

ranger

ranger · Post by **ranger** » January 26th, 2010, 4:22 am

Ah, yes, there are two nearby regattas now on the 21st of February--one in Cleveland and one in Columbus.

Great.

I'll register for one of these two.

So the docket is full.

I will do six races between this weekend and March 6th.

Indianapolis, Cincinnati, Boston, Columbus, Chicago, Detroit.

And so I now have six more weeks of sharpening before the end of the indoor racing season.

Perfect.

I usually get a couple of seconds a week over 2K during sharpening.

ranger

hjs · Post by **hjs** » January 26th, 2010, 4:41 am

Question?

Is there a forum present at the nutty ones "race" this weekend, if so could he /she film the 2000m, I really hope so, man he is lost this year, this row will be such a mess

ranger · Post by **ranger** » January 26th, 2010, 4:43 am

What can you do for 4 x 2K @ 30 spm, Mike?

1:48?

That's 9.5 SPI.

ranger

ranger · Post by **ranger** » January 26th, 2010, 5:02 am

Well, I suppose we'll have to wait and see, but it seems to me that I am getting set up for six straight WR rows.

Don't think that has ever been done before.

ranger

ranger · Post by **ranger** » January 26th, 2010, 5:04 am

hjs wrote:Question?

Is there a forum present at the nutty ones "race" this weekend, if so could he /she film the 2000m, I really hope so, man he is lost this year, this row will be such a mess

Yes, if I do 8 x 500m at 1:34 this week, as I will, given that WR pace is 1:40 for me now, my 2K this weekend will really be a mess.

Film away.

My stroke is great.

A 60-year-old lightweight pulling 12 SPI!

Completely, utterly, ridiculously, amazingly...

UNPRECEDENTED

There has never been anything like it, and I suspect, a half century down the road, at least, when I am dead and gone, there never will.

ranger

hjs · Post by **hjs** » January 26th, 2010, 5:12 am

ranger wrote:
hjs wrote:Question?

Is there a forum present at the nutty ones "race" this weekend, if so could he /she film the 2000m, I really hope so, man he is lost this year, this row will be such a mess
Yes, if I do 8 x 500m at 1:34 this week, as I will, given that WR pace is 1:40 for me now, my 2K this weekend will really be mess.

Film away.

My stroke is great.

A 60-year-old lightweight pulling 12 SPI!

Completely, utterly, ridiculously, amazingly...

UNPRECEDENTED

RANGER

Just like the rest of this winter and all previous years you won,t do shit all, I must say you have done a good job this year, there is not 1 soul left here who believes you anymore, in other years you did a better job and left some doubt, be after all even you are getting tired of yourself and can,t keep up with all the nonsense you are writing.

Keep on

if

if

if

if

if ing

away and we will see this weekend what you can do.
Although you very likely, won,t show up again.

Frozen feet,
to drunk,
snow flake on the road,
hit yourself on the finger,
got the wrong date,
didn,t make the weight,
etc

plenty of lame excuses...........

There's is alway next year and the next and ...........................

ranger · Post by **ranger** » January 26th, 2010, 6:47 am

NavigationHazard wrote:If this actually be true, and you actually have a stable 144 lbs of non-fat body mass, which is highly unlikely, you must have been at 22% body fat when you went to bed on 26 December while weighing a porky 176 lbs. Fat boy indeed. So much for walking around with your weight under control. You must have had your own sub-planetary moons.

Moreover, at your current claimed rate of fat loss you will be down to 0% fat in 36 days, and into negative fat on the morning of Wednesday March 3.

1% body fat for me is only 1.5 pounds of fat; so it's pretty easy to lose (or gain).

For you, it's 3 pounds of fat. That's just as easy to gain but much harder to lose.

I am now doing a FM of physical work a day at 1100 calories/hour, above and beyond my hard sharpening on the erg, while dieting hard; and I will continue this regimen until the first week of March.

Yep.

That will take the weight off fast.

BTW, for me, 176 lbs. is 20% fat.

75% of 60-year-old males are 20% fat or more.

Only 5% of 60-year-old males are 12% fat, as I am now.

Only 1% of 60-year-old males are 8% fat, what I will be in Detroit in the first week in March.

Mike VB is 8% fat.

ranger

NavigationHazard · Post by **NavigationHazard** » January 26th, 2010, 7:04 am

What part of 'increasing your training volume to marathon proportions while trying to get ready for racing a 7-minute piece is insane' is so hard to grasp?

You CANNOT put in that kind of work and lose weight at the rates you claim without depleting your glycogen stores. That will affect your ability to perform. Try too hard to sharpen on depleted glycogen and you will trigger overtraining syndrome that could take a year or more to banish fully.

If you hope to race well this season you need to be doing quality NOW, not quantity. Driving yourself down to UNDER 160 lbs (post-workout, dehydrated weight, you're not fooling anyone) so you can make weight and then eat/rehydrate before a race is a seriously flawed strategy. It will blow up in your face like it's done every other time you've tried it over the past 7 years.