The Two Types of Training

[snowleopard]

Custom Age Range (59–80)

I see you are now comparing yourself to my grandmother.

There are absolutely no consequences to what happens on Saturday.

Sure there are. When you fail to PB and fail to break Roy Book's record again despite 100 million meters and seven years of preparation there will be a huge amount of piss-taking at your expense

Incidentally, what is the name given to your compulsive disorder? It has been pointed out to me that even though this forum was down for only a short time you immediately popped up in your old, abandoned diary on the UK forum spouting the same old drivel.

[ranger]

Rocket Roy and Mike VB can't get better at 2K (their TR rowing) unless they can get better at 60min (i.e., their UT rowing).

Now, I'll do 1:44 for 60min--if not better.

They are still stuck back at 1:51.

There's that seven seconds per 500m again!



ranger

[lancs]

Now, I'll do 1:44 for 60min--if not better.

They are still stuck back at 1:51.

There's that seven seconds per 500m again!

Do you think it's reasonable to compare your imaginary rows to their actual rows?

You'd manage not much better than 5k at 1:44 pace..

[ranger]

When you fail to PB and fail to break Roy Book's record again despite 100 million meters and seven years of preparation there will be a huge amount of piss-taking at your expense

I say again: There are no consequences at all to what happens tomorrow in my race.

Bad or good, I will just keep training.

I haven't even done any distance trials or hard sharpening yet.

There is a lot of time for me to challenge Rocket Roy's 55s lwt WR.

Honestly, his record doesn't have a hope in hell of surviving, when I am fully trained.

And next year, if Roy rows again, he'll have trouble rowing within 10 seconds of what he did five years ago.

Yes, the piss-taking will continue, no matter what.

But that is the difference between me and you.

I am rowing (well!).

You are just piss-taking.

To each his own, I guess.



Pass the salt!

Pass the mustard!

Turn up the volume!

Change the channel!

Man, this show is good.



Don't get lost trying to find the bathroom.

You can do it, if you just pay attention.

We know you can.



ranger

[snowleopard]

Don't get lost trying to find the bathroom.

It's not me that doesn't know how old he is.

Pass the lithium, goes down a treat with Canadian Club.

Nurse, NURSE! The screens, and hurry. The old prof's looking at his arse in the mirror again.

[ranger]

This morning, I am still a nice, stable 162 lbs., 10.5% body fat.

For my race n Chicago last week, I weighed in at 162 lbs.

So, I only have to lose a couple more pounds to be a legitimate walking around OTW lightweight.

160 lbs.

146 lbs. of non-fat body mass

14 lbs. of fat

9% body fat

Perfect

According to _Rowing Faster_, elite young rowers, on the average, are 9% body fat.

When I get to 160 lbs. and 9% body fat, I will hold it there throughout next year, both for the OTW rowing season and the indoor rowing season.

ranger

[Citroen]

You know, that inescapable feeling of drowning in your own lactate?

At this point, I am just doing an AT 2K.

Not much lactate involved at all.

That's my point. The reason you've thus far not been able to complete your so-called AT 2k is that it's **way** above your AT, hence lots of lactate, hence you practically stopping rowing (your own words). I'm afraid this is physiology that even a talented athlete like you can't hide from. The sooner you accept this the sooner you can get on with trying to crack the 6:40 barrier..

Doctor Paul, I've no idea why you bother. He won't listen to you despite your expert medical training and the fact that you really do know what you're talking about (having seen you lying half dead on the floor or puking at BIRC).

[detlefchef]

Now, I'll do 1:44 for 60min--if not better.

They are still stuck back at 1:51.

There's that seven seconds per 500m again!

Do you think it's reasonable to compare your imaginary rows to their actual rows?

You'd manage not much better than 5k at 1:44 pace..

If you don't know the answer to this, you obviously haven't been paying attention. Predictions=facts. The sooner you come to grips with this, the happier you will be.

Why do you think you can row a 6:16?
Because I will be able to row for an hour at 1:44
Why do you think you can do that?
Because I will be able to row for 2 hours at 1:48
Why do you think you can do that?
Because I will be able to do 10x500 @ 1:32

dot, dot, dot

[chgoss]

Rich:
Here's the second greatest piece of advice I ever gave you: Download and install this program http://www.autohotkey.com/
What it does is allows you to create custom hot keys. Using this program, you can easily map the key combination <ctrl-1> (simultaneously holding the "Ctrl" key and the "1" key) to the phrase "There's that seven seconds again!".

Using this program, would save you hours every day.. One of your posts could go from 15 minutes to compose, down to 5 seconds..

<ctrl-1> = "There's that seven seconds again!"
<ctrl-2> = "Sharpening is worth a dozen seconds or so over 2K"
<ctrl-3> = "I am now sharpening"
<ctrl-4> = "I haven't even sharpened yet"
<ctrl-5> = "I am now fully trained"
<ctrl-6> = "I am _waaaay_ short of being fully trained"
<ctrl-7> = "My stroke is perfect, I now row well"
<ctrl-8> = "I am the best rower that has ever lived, I am better than elite Olympic rowers"
<ctrl-9> = "I am quite a bit better than that now"
<ctrl-a> = "I'll post a screen shot of"
<ctrl-b> = "FM 9 SPI @ 32 spm (1:46)"
<ctrl-c> = "HM 10 SPI @ 32 spm (1:43)"
<ctrl-d> = "10K 11 SPI @ 32 spm (1:40)"
<ctrl-e> = "5K 12 SPI @ 32 spm (1:37)"
<ctrl-f> = "2K 13 SPI @ 32 spm (1:34) "
<ctrl-g> = "Friday"
<ctrl-h> = "This week"
<ctrl-i> = "I am right on track to pull 6:16"
HTH

[ranger]

that lactate accumulation would suggest your're some way above your AT

No, it isn't lactate that makes it hard for me to get through a 2K right now; it's just heart rate.

I have just been training in and around my anaerobic threshold, rather than at high heart rates.

When I start doing some hard sharpening, I will push my heart rate up to the max and bring up my anaerobic capacities.

Sure, then I'll get some good lactate accumulation, but only then.

I'm not getting much of any now, as you don't from just AT work.

It's the TR and AN work that pushes the lactate accumulation up.

ranger

[mikvan52]

Re: custom hot keys

Chad: I want one for ranger's "the truth machine"

First: I'd link to this video:



-always good for a little adrenaline rush

I'd then include a link to my feeling about machines and ROWing:

from my blog, which parenthetically includes at least some details about real training for real events...

No Truth from Machines

The thing I love about sculling is its complex motion. Not only must you exert yourself parceling out the power you’ve trained yourself to produce, but you must also deliver this power, articulate it, in the proper manner.
If someone were truly capable of building a sculling machine, it would have to engender so many things. The list would daunt its engineers and they’d throw up their hands and exclaim: “You had best just get in your boat and row it!”
In the end “the truth” comes from the body and mind of the athlete ~ not from the machine: neither boat nor ergometer.

I had a great lunchtime conversation with two rower/coaches over lunch yesterday.
One told us a story of how he’d sat down on the erg for the first time as a senior in college and rowed a 2k in a race. His first strokes ever in his life yielded a 6:32! A few days later on 5’ warmup he rowed a 6:25…. (word has it that thereafter he went sub 6’)
He now coaches and is a perpetual student of the stroke… as the epitome of what it takes to win. Power is understood as a given.

It’s still windy and cold here in Florida. When I’m washing my boat after practice I get quite cold.

I did one workout on Thursday, a carbon copy of the one on Wednesday evening. It felt smoother.

• 1k warm up
• 2 x 6k (3’rest)
• 1k cool down

Onward. I’m not jumping on the speed or meterage right away this spring trip. I’m giving it time to restore the feeling of the stroke I developed last season and am trying to change the articulation of the leg drive and the opening of my back. No speed coach use as yet…

Total water meters so far: 28k

[lancs]

No, it isn't lactate that makes it hard for me to get through a 2K right now; it's just heart rate.

Then you are indeed more stupid than I initially thought. Which takes some doing by the way..

[ranger]

Now, I'll do 1:44 for 60min--if not better.

They are still stuck back at 1:51.

There's that seven seconds per 500m again!

Do you think it's reasonable to compare your imaginary rows to their actual rows?

You'd manage not much better than 5k at 1:44 pace..

Well, we'll see.

I'll race all of the events over the next six weeks, before the end of the indoor rowing season, and enter the results IND_V in the lightweight 50s rankings for this year.

Actually, _all_ the rows I cited were just hypothetical, not just mine.

Roy and Mike haven't done 1:51 for 60min this year as lightweights, either.

Mike has done 1:56.

Roy hasn't done 60min at all.

When I get around to racing 60min over the next six weeks, I think I'll hit my target of 1:44/17.3K.

My distance rowing is becoming _very_ good.

If I can pull 17.3K for 60min, it will be over a mile (1868m) beyond Mike's "actual" row ranked here.

RANKING RESULTS 2010
Indoor Rower | Individual and Race Results | 60 minutes | Men's | Lightweight | Custom Age Range (55–59) | Current 2010 Season

1 Michael van Beuren 57 Hartland VT USA 15432 IND_V
2 Rolf Meek 59 Oslo NOR 15088 IND
3 Eric Richard 58 Rindge NH USA 14786 IND
4 Paul Ferguson 56 Melbourne VIC AUS 14778 IND
5 Peter Barry 56 Watford GBR 14300 IND
6 Paul Murray 56 Cambridge Ma USA 14275 IND
7 David Peters 56 Walnut Creek CA USA 14263 IND
8 Doug Harrington 56 Toronto CAN 14086 IND_V
9 Amir Degany 57 Stoughton MA USA 14034 IND
10 Rick Bell 57 Cary NC USA 14021 IND

ranger

[mikvan52]

No, it isn't lactate that makes it hard for me to get through a 2K right now; it's just heart rate.

Then you are indeed more stupid than I initially thought. Which takes some doing by the way..

Hi Lancs!

Truth be told: ranger still can't figure out how to operate his Suunto HR belt..
The pain of a screen shot of his monitor showing his max HR would indeed be painful to his ego.

"I'll have my HR trained-up in no-time"- ranger

Hey Rich!

how about another IND_V match race? ... like last spring??? Remember... ? It was yet another DNS on your part.

How about let's set the date for the last week of April? except this year we'll include HR data

-regards
your nemesis,
mikvan52

[ranger]

how about another IND_V match race? ... like last spring? How about let's set the date for the last week of April? except this year we'll include HR data

No reason to race it on the same day--or whatever.

Just do a 60min trial before the end of April and rank it IND_V.

Then we will both have a ranked 60min, at max effort, before the end of the indoor rowing season.

I will be happy to show a screen shot with HRs.

I do a 60min trial with my HR flat, right around 170 bpm, then going to 185 bpm over the last 1K, when I kick it home.

Not sure what that comes out to be in terms of pace for me now, but I'll soon find out.

I think 1:43.

29 spm @ 10 MPS?

It will be exciting if this is true.

That would be a veteran/50s record for 60min, across the board, for both lightweights and heavyweights, by quite a margin.

My 60min pb from back in 2003 is 1:48/16.7K.

I am quite a bit better than that now.

ranger