6:28 2K

[leadville]

Ranger - Answer the question - are you just trying to be funny, or are you a coward?

You aren't going to be in Detroit or any other venue because you are a fraud. You haven't been doing, and can't do, any of the workouts you've been blathering about because they exist only in the twisted, sick, delusional depths of RangerWorld.

You will never, ever, appear at any event where Mike or Roy are in attendance because of your certain failure.

I'd put money on this but you are also a liar and dishonorable as you've never paid off the other bets you've lost.

How dare you compare yourself to any other rower, when they, unlike you, have the cajones to actually show up and race. An anatomical feature sorely missing in your case.

[nycbone]

I think some of yesterday's posters have the right idea: It's time to shun Ranger. He has nothing to offer in terms of wisdom/knowledge to aspiring or experienced ergers/rowers. All he has to offer are symptoms of a serious personality disorder.

Later...

[2 B a motofiller]

This coming Saturday (Jan 30) will feature two top lwts erging in Indianapolis:

.......
Navigate to Indianapolis sprints and

the Mens Veteran/Golden Eagle (50+) 1x which will be Event #1



Richard Cureton (59 lwt)

Paul Randall (90+ lwt)

RC: DNS
Paul: showed, rowed around a 10'30" at 93 years young, qualified for Boston.

well done, Paul.

[ranger]

Mike--

We row the same paces at the same heart rates.

On AN, short-interval workouts, like 8 x 500m, I can push my HR to 185 bpm.

If my HR topped out at 163 bpm, like yours, I wouldn't have a hope in hell of doing 8 x 500m at 1:30.

Conversely, if your maxHR were still 190 bpm like me, I suspect that you could raise both your stroking power and rate and do 8 x 500m at 1:30, too.

You have the technical capacity.

You can indeed pull hard, so you have the strength.

You just don't have the physiological capacity.

This is the problem with age-group rowing, and it is not just an isolated problem, for example, lack of physiological capability.

Someone can have the physiological capability but have some Achilles heel in some other area--strength, technical skill, flexibility, training volume, training consistency, endurance, training history, etc.

The sources of failure are many and therefore the chance of escaping them all, as I have/do, is almost nil.

ranger

[mikvan52]

Of course, you will do it

You can't do 8 x 500m at a pace that demands that you rate 48 spm.

38 spm is fine, though, if your aerobic capacity (max HR) is still high, as mine is (190 bpm).

Unfortunately, you have a problem there, too.

I certainly couldn't do any of this if my max HR were 163 bpm like yours.

ranger

So: I "have a problem"?

Spoken w/authority or is it merely "smoke"?

If it's "authority":
Again! You’d would do well to investigate exercise physiology, Rich.

{edit} I post the following for people with open minds:

HR is important but so is the amount of oxygenated blood that is pushed. This is called “stroke volume”….
And how about V02 max?
My wife, Mary, has a higher HR than I do. Would you argue that she somehow has an advantage over me because of her higher max HR ?

Rich: What is your Lab-tested VO2max? (I’ve asked that before!) Mine’s 58-60...

You are ignoring a host of issues because, it seems, you think high HR is some kind of score al by itself. You are mistaken. Saying that it is has the effect of misleading people on this forum. It's an incomplete picture of capability.

As for strokes per minute (rating): Let me add: I scull at 28-33 spm OTW and win consistently. I under-rate the field in every 1k if you take the average SR for the whole 1k.... I raced in (est.) 15 or so 1ks last summer. How many did I lose against lwts? None. (and I only lost one against a hwt)
Only 2 of the 15 races were limited to lwts, too. That’s a record worth considering.

My best race last summer was one against one of my heros: Bob Spousta. He still holds a formidable Head of the Charles age-group record. I also will never match his recent CRASH-B erg times.
Anyway, he and I were in top form by both our own estimations. Who won? (rhetorical question: because you know the answer) I did. By how much?
… Over 5 seconds… at 1k that’s a whole lot


You know that I always under-rate the field when I race even on the erg.
I can also rate it up to win. Look at these videos. The "plan" is, after all, to get to the finish line first.

Consider checking my rating at 3:39 into this video from this month:
http://www.youtube.com/watch?v=V5E24p_rbSg


Next:
look at my rating (guy in baseball cap) early in this hammer performance ( 2:40 in, below) vs. the end of the race.
I sprint! Go figure. You sprint in order to win... SPI is not a score...

http://www.youtube.com/watch?v=2wS__gM-c2c

also: look at how I’m rowing at 2:40 into the vid.
Then look at the end (6:20 on) My form deteriorated as the rate went up and I tired. Tore-Arne Simonsen looks great next to me… But who won? I don’t mean to haughty here! I simply wanted a higher pace/500 and sacrificed form. BTW I hope my form is better now .. 3 yrs later.

You and I would both do well not to talk about ourselves so much… and focus less on the past and such .. be it 2003 or, in my case, 2008.

Lastly, to answer your quote above: I don't do 8 x 500m... my program doesn't call for it.
Instead I do something which, I think helps me more:

1250 - 750 - 500 - 500m (on 8' active rests)... I find that hard enough for an old-timer like me.

Want to see?
In my blog I wrote:


Jan 29, 2010
1250m @ 1:40.8 pace; rate: 33 spm hr=150 bpm at end
8' active rest incl. 5:08 active paddle ...hr=107 bpm at end (1019m)
.
750m @ 1:39.3pace; rate: 36 spm hr=151 bpm at end
8' active rest incl. 5:07 active paddle...hr=107 bpm at end (923m)
.
500m 1:36.1 pace; rate 36 spm; hr=151 at end
8' active rest incl. 5:27 active paddle...hr=107 at end (1012m)
.
500m 1:36.8 pace; rate 39 spm; hr=150 (highest)
.

2k cool down - 8:34.9

Stuff like this gets me ready to do my best.

Do you have anything in a similar format that you'd like to share?
Didn't think so.

[ranger]

Do you have anything in a similar format that you'd like to share?
Didn't think so.

Right now?

Why?

I have five weeks of sharpening in front of me.

Right now, I am starting AT work.

This work is faster than you AN work, two training bands away.

When I do AN work, I'll do it at 1:30, not 1:37.

But I probably won't do this work for two or three weeks.

For AT work, I prefer 40 x 500m @ 1:37, paddle a 500m in between.

Or 20 x 1K @ 1:40.

Do you have anything like that to share?

Importantly, this time, this year, I will keep my DPS at 10 MPS so that when I lift the rate I can stay technically controlled.

You did your final 500m 1:37 @ 39 spm?

If so, you lost your technique altogether.

ranger

[mikvan52]

You (mikvan52) just don't have the physiological capacity.

You don't support this claim in any thorough way.
You'd do well to hold your tongue.

[ranger]

Mike--

We row the same paces at the same heart rates.

Your maxHR is 163 bpm.

My maxHR is 190 bpm.

Which of these three things do you not understand?

Taken together, these three things have _huge_ consequences in a sport such as rowing.

Clear as a bell.

In the end, our performances, both in training and racing, differ by two training bands.

Your AT is my UT2.
Your TR is my UT1.
Your AN is my AT.
My TR is beyond your AN by four seconds per 500m.
My AN is beyond your AN by eight seconds per 500m.

ranger

[mikvan52]

Do you have anything in a similar format that you'd like to share?
Didn't think so.

Right now?

Why?


ranger

That a ranger[Bot] type answer, Rich.

The sense of the question is: NOT A QUESTION... It's a request.

"Please share a similar workout with times, paces, and heart rates."

You are no longer funny.

Answer the question, please, w/o resorting to asking a follow-up question.

[mikvan52]

Clear as a bell.



ranger

No supporting data. Does not compute

IOW: Don't be an A-hole.

[mikvan52]

I don't have anymore time or this today.

I suggest you do your research and present your best case w/o mockery

[ranger]

Mike--

At your best, you will do 8 x 500m at 1:38.

At my best, I will do 4 x 2K @ 1:38 (with each interval being 15 seconds faster than you can row).

8 x 500m is done at 2K - 4.

4 x 2K is done at 2K + 4.

The difference is eight seconds per 500m.

I think I will get a 5K done at 1:39; you do 5K at 1:47.

Over the next five weeks, I will get 8 x 500m done at 1:30.

ranger

[leadville]

Mike - If I may be so bold, i'd like to suggest you ignore ranger. He's a fraud and a coward, and is undeserving of any response to his patently false statements.

On the subject of Spousta, I rowed out of Potomac BC back in the early and mid eighties and did pieces with Bob more times than I can count. Any time you lined up against Bob, you were going to be in for a painfest. One of my most painful memories is doing 20 one minute pieces against Bob during the summer of 1987 - minute on, minute off.

I remember landing at the dock, crawling out of the single, and laying on the apron for a half hour or so till I could gather enough strength to put the boat away.

For ranger to compare himself to Spousta, as he has done in the past, is despicable. ranger couldn't carry Bob's jock with a forklift.

[ranger]

No supporting data

I have almost 40 sharpening workouts to go--five weeks.

So there will be _loads_ of data.

I do four hours of physical work a day.

So I have 150 hours of training still to do before the end of the indoor rowing season.

You are pretty much sharpened up, topped out, and done.

You don't have any more base to develop.

So why not just rest and wait for WIRC?

No need to tire yourself out.

ranger

[KevJGK]

I have almost 40 sharpening workouts to go--five weeks.

Five weeks until what? Five weeks until you decide not to race again no doubt.

Mate, you are a complete and utter fool. There is no longer anything you can do or say that will change that fact. Whether you produce the best time in your age and weight class again this year, break a world record or simply disappear from the forum wont change the fact that you have acted like a complete and utter idiot.

You have achieved a number of times on the erg that many of us can only dream of but any respect due to you has been irretrievably forfeited by your incessant and pathetic trolling.