Ranger's training thread

[ranger]

(1) Hard distance rowing (top-end UT1) and distance trials (AT) and

(2) full sharpening, with intervals, long (TR) and short (AN),

are each worth about a dozen seconds over 2K,

above and beyond foundational training at low rates (UT2).

That's why people do these things to prepare for a 2K.

Together, they are worth as much as 24 seconds over 2K, six seconds per 500m.

This rowing at (high-end) UT1, AT, TR, and AN heart rates is done at pretty high rates: 27-40 spm.

ranger

[Flipper21]

It has been quite some time since reading this type of waffle from the King of Hypothesis. Indeed form an inspirational viewpoint, this thread has delivered exactly ZERO in anyway shape or form to any credit that is worth the sheer volume of type (hype) by this individual.

I must read the other worthwhile threads to erase the abject drivel written here. Such a shame really. I'll come back in a year and things will not have changed from where we have been this last many years.

[ranger]

I'll come back in a year and things will not have changed from where we have been this last many years.

True.

I'll still be the best for my age and weight--by a country mile.

The only thing that will change is the length of the country mile.

This year, no one my age and weight or older came within 20 seconds of my 2K time.

When I add hard distance rowing, distance trials, and full sharpening to my training, as I will do before I race this fall and winter, over 2K, I might well outdistance other 60s lightweights by twice that.

10 seconds per 500m.

ranger

[nysaag]

Ranger-

When are you finally going to pay Henry the money that you owe him as a result of losing your bet?

Are both a liar and a cheat?

[ranger]

When are you gonna pay your debt to me ?

No worries about that.

You are an up-standing guy.

I am sure you'll pay me the $2000 you will owe me when I reach all of my distance goals this summer.

ranger

[Steve G]

This morning: hour erg, hour stationary bike.

After I warm up, I am now holding right to 90 rpms, 30 mph, in my biking.

Nice.

Now, I just need to push these sessions to two hours on the erg, two hours on the bike, with the sessions on the erg done continuously against the clock.

ranger

On the road using a 53 front chain ring and a 12 rear gives 31 mph at 90 rpm
This is bloody hard work, easy on a turbo with low resistance though!
Dream on

[ranger]

On the road using a 53 front chain ring and a 12 rear gives 31 mph at 90 rpm
This is bloody hard work, easy on a turbo with low resistance though!
Dream on

Yea, from moment to moment, the work is pretty easy, I think.

But after 20K on the erg, pulling 11 SPI, it is substantial; and if taken to two hours, it becomes significant.

I lose about a quart of water an hour in sweat.

If I do five hours, I can lose 11 pounds of water.

So, it ain't walkin'.

I think I am burning close to 1000 calories an hour.

So, pretty good stuff with relation to some of my goals (e.g., keeping my weight down).

As I have mentioned, I think the ideal that I am moving toward is two hours on the erg, two hours on the bike, and then two hours OTW.

I would have no complaints at all about _that_ as a daily regimen.

Sweet.

ranger

[Byron Drachman]

Apr 02, 2009:
Byron Drachman wrote: Then you will have no problem sending Henry a check for $1000 unless you verify your weight as a lightweight in a manner suitable to Henry and post a sub 6:40 2K with verification code before the end of this month.
Indeed I will.
Just as he will have no problem sending me $3000 when I win both the bets.
We are upstanding folks.
We pay our bets, if we lose.

April 30, 2009:
Yea, time has run out
Oh well.
Don't much feel like doing a 2K, given that I still haven't sharpened for one.
2Ks hurt pretty badly if you aren't ready for them.
Hey, hjs, any possibility of modifying our $1000 bet along the lines of our $3000 bet?
A time extension would be _greatly_ appreciated.
That might be a squarer deal, given my situation (unprepared!).
I need to get sharpened up if I want to be doing 2Ks without a lot of grief.
Training is coming along great--but slowly.
Too slowly, it appears.
One last cry for mercy!

April 30, 2009:
hjs is an ogre
no sympathy
no heart

May 5, 2009:
I am doing trials at the other distances this spring and summer.
If I can't reach my goals in those trials, then I'll pay up for the bet I lost.

June 6, 2010:
hjs wrote:When are you gonna pay your debt to me ?
No worries about that.
You are an up-standing guy.
I am sure you'll pay me the $2000 you will owe me when I reach all of my distance goals this summer.

[kini62]

I've proved that I do the workouts I say I do in scores of ways, including videos, digipics, screenshots, and first hand observation by third parties.

And anyway, in the end, racing just reflects training, so the best proof I have offered is my racing.

For the last two years, I have raced at WR pace, at max drag, without even preparing for it, heck, without even doing hard distance rowing or distance trials.

This last year, no one my age and weight (or older) came within twenty seconds of my 2K time.

ranger

First hand observations by third parties? WTF? Sure............OK.

Proof indeed was offered by your racing in which you FAILED yet again to get that elusive 55-59 LWT WR that you've been after for the last 5 years, which was set by someone using the erg for cross training for bike riding.

Proof indeed!

Let's see, MVB came within about 10 seconds and he is indeed in the same age group as you and he had more rows under 7 minutes than you. You had ONE under 7 row. Pretty pathetic for someone training 4-6 hours per day. Sad, just plain sad.

As for not training for "it" liar liar pants on fire....... you pathetic old wretch, waste of oxygen, pathological liar....

Gene

[ranger]

Proof indeed was offered by your racing

Indeed it was, given my training and intentions.

Beat the crap out of everyone without even doing any anaerobic work of any sort in training--hard distance rowing, distance trials, long intervals, or shortt.

This last year, no one my age and weight came within 20 seconds of my 2K.

Hard distance rowing, distance trials, and full sharpening can get me as much as 24 seconds more over 2K.

Six seconds per 500m.

That will put me right at my 2K target of 6:16.

I should be done with distance rowing and distance trials by September 1st.

Then I will sharpen hard in September, October, and November.

I will be solidly under 6:20 for BIRC 2010.

Then I will just keep sharpening through to WIRC and do the same

This next year, Rocket Roy and Mike VB will have a hard time pulling 6:50, 35 seconds off the pace.

ranger

[Carl Watts]

Same shit different day.

Still waiting for you to post a better 60min than mine....it would REALLY motivate me to go even faster.

A person slanging me off doesn’t work for me in terms of motivation, I like an actual target or pace boat.

Do I really have to keep reading this for another 7 years to keep looking for those promised distance results?

You’re not helping me at all with my training or racing, hurry up and post something verified.

Come on Ranger just row a 60min without any breaks and post the result.

[whp4]

Same shit different day.

Still waiting for you to post a better 60min than mine....it would REALLY motivate me to go even faster.

A person slanging me off doesn’t work for me in terms of motivation, I like an actual target or pace boat.

Do I really have to keep reading this for another 7 years to keep looking for those promised distance results?

You’re not helping me at all with my training or racing, hurry up and post something verified.

Come on Ranger just row a 60min without any breaks and post the result.

Carl, he would have done it long ago, if he could come anywhere near his "potential" -- but it should be clear for all to see that his mouth writes checks his body can't cash, just ask hjs!

[lancs]

You are an up-standing guy.

I am sure you'll pay me the $2000 you will owe me when I reach all of my distance goals this summer

So the fact you haven't paid your debt just confirms you're most definitely not an upstanding guy? Are you not embarassed by that?

[PaulH]

Beat the crap out of everyone without even doing any anaerobic work of any sort in training

Liar

[nysaag]

Liar and cheat!!