Ranger's training thread

[hjs]

UT2: Endurance Training.

Total work time Distance Stroke rate %Max Boat Speed % Heart rate max Lactate mmol/l

60-90mins. 15-25kms 18-20 70-75% 70-75% 2 or less


The training aim of UT2 training is to develop a sound aerobic base by CONTINUOUS exercise for the prescribed time or distance.

[ranger]

UT2: Endurance Training.

Total work time Distance Stroke rate %Max Boat Speed % Heart rate max Lactate mmol/l

60-90mins. 15-25kms 18-20 70-75% 70-75% 2 or less


The training aim of UT2 training is to develop a sound aerobic base by CONTINUOUS exercise for the prescribed time or distance.

Sure.

I am building up endurance with my new technique.

A UT2 pace of 1:49 predicts a 6:16 2K.

UT2 is 2K + 15

For most 60s lwts, 1:49 is AT.

UT2 is 1:59.

ranger

[hjs]

UT2: Endurance Training.

Total work time Distance Stroke rate %Max Boat Speed % Heart rate max Lactate mmol/l

60-90mins. 15-25kms 18-20 70-75% 70-75% 2 or less


The training aim of UT2 training is to develop a sound aerobic base by CONTINUOUS exercise for the prescribed time or distance.

Sure.

I am building up endurance with my new technique.

Again a new technique hahahahahaha

You are building up yes, building up you fat layers back to 20 % plus Like you do every summer.

[ranger]

UT2: Endurance Training.

Total work time Distance Stroke rate %Max Boat Speed % Heart rate max Lactate mmol/l

60-90mins. 15-25kms 18-20 70-75% 70-75% 2 or less


The training aim of UT2 training is to develop a sound aerobic base by CONTINUOUS exercise for the prescribed time or distance.

Sure, for those who row well technically/mechanically, and who are able skeletal-muscularly.

That eliminates almost everyone posting on this forum.

For those who don't row well and are not able skeletal-muscularly, UT2 rowing is just an exercise in futility.

When these folks do UT2 rowing, they just row slowly and poorly, and even so, giving little effort.

That's just a waste of time.

So for these folks, UT2 training is not only unhelpful, it is pernicious.

If they do a lot of UT2 rowing, they just train themselves to be--irrevocably--bad.

ranger

[whp4]

UT2: Endurance Training.

Total work time Distance Stroke rate %Max Boat Speed % Heart rate max Lactate mmol/l

60-90mins. 15-25kms 18-20 70-75% 70-75% 2 or less


The training aim of UT2 training is to develop a sound aerobic base by CONTINUOUS exercise for the prescribed time or distance.

Sure, for those who row well technically/mechanically, and who are able skeletal-muscularly.

That eliminates almost everyone posting on this forum.

Certainly eliminates you!

[ranger]

Again a new technique

No, not "again."

Same "new" technique that I have been working on since 2004.

It's nothing like what I did in 2002-2003.

Drag is now 123 df., not max.

11-12 SPI, not 9-10 SPI.

Full slide, big legs at the catch, heels down in the middle of the drive, well sequenced levers, delayed back, level pull, full finish with the arms, arms quickly away, prep position in the middle of the recovery, heels down, slow approach to catch, full roll up on the toes, 2-to-1 ratio, etc.

It has taken me a while to put a good stroke together.

Perhaps I am just a slow learner, but I have had to put it together one piece at a time over several years.



http://vodpod.com/watch/2536920-one-pie ... ohnny-cash

ranger

[whp4]

Again a new technique

No, not "again."

Same "new" technique that I have been working on since 2004.

It's nothing like what I did in 2002-2003.

Drag is now 123 df., not max.

11-12 SPI, not 9-10 SPI.

Full slide, big legs at the catch, heels down in the middle of the drive, well sequenced levers, delayed back, level pull, full finish with the arms, arms quickly away, prep position in the middle of the recovery, heels down, slow approach to catch, full roll up on the toes, 2-to-1 ratio, etc.

ranger

Ah, so the same new technique since 2004, you just never use it in your races or videos

[ranger]

Ah, so the same new technique since 2004

Yep.

A piece here, a piece there.

Low drag and a full slide are the latest additions.

I raced this winter at max drag with a cut slide.

ranger

[ranger]

What model is it?

It's a 2003, 2004, 2005, 2006,
2007, push and pull.

It is 2007, 2008, 2009, 2010,
2011, spinnin' wheel.

ranger

[ranger]

For lightweights, rowing well is 11 SPI in distance rowing, 12 SPI in racing, 13 SPI in low rate rowing.

No veteran lightweight has ever rowed well.

(Until now! )

ranger

[ranger]

UT2: Endurance Training.

Total work time Distance Stroke rate %Max Boat Speed % Heart rate max Lactate mmol/l

60-90mins. 15-25kms 18-20 70-75% 70-75% 2 or less


The training aim of UT2 training is to develop a sound aerobic base by CONTINUOUS exercise for the prescribed time or distance.

Sure, for those who row well technically/mechanically, and who are able skeletal-muscularly.

That eliminates almost everyone posting on this forum.

Certainly eliminates you!

Agreed.

That's why I am not really doing UT2 rowing yet, and it's why I never did UT2 rowing at all back in 2002-2003.

Why row badly and slowly, with little effort, at low rates?

Back in 2002-2003, I rowed most things at 30-32 spm, no matter what, including a FM.

This was wretchedly ineffective and inefficient rowing, but at least I worked hard.

Result: three WR rows, gold in all the major championships, a lwt 6:28 2K, etc.

ranger

[JohnBove]

Here's a question: what exactly is wrong with you? Do you know?

There are good bets: clinical narcissism, aspergers. Also the Freudian possibilities -- an overbearing father who you couldn't live up to, sublimated and reconfigured self-hatred, etc.

Why do you come on here day after day, year after year and preen and coo about yourself in front of people who basically can't stand you, think you're a liar, know you're a welsher, and treat you with the respect that might be accorded a village idiot? You have zero credibility. You have -- over years -- met none of the goals you've set for yourself, have come not remotely close, nor have you stuck to any of the (promised) timelines for meeting them that you've set.

Your promised goals for 20009-2010 (everything right on target) were a 6:28 in one of the first two races of the year and a 6:16 at WIRC. You wound up pull 6:41 something at some satellite event and brag about it because it was faster than anyone older than you, and claim it as rowed at WR level (which it woefully was not). Do you not know how repulsive and sickening this sort of behavior is? How could you not? The answer to that is in the question asked in the first paragraph of this note: you're ill. And please don't claim this is just fun -- or, rather, claim what you want. It doesn't matter. Yours is obsessive, unhealthy behavior.

If you're okay with yourself, think you're mentally healthy, here's an idea: make a book of your 25,000 or so self-aggrandizing posts and give them to your family to read. A little gift: a view into Daddy's mind. Then ask them what they think. Ask them, particularly, what they think about the dishonor of your not paying off your bet.

[paul s]

Amen John, Amen

Paul S

[ranger]

Your promised goals for 2009-2010 (everything right on target) were a 6:28 in one of the first two races of the year and a 6:16 at WIRC.

No, my training is not on a schedule.

I am training myself to row to the limit of my potential.

The limit of my potential, I think, is 6:16.

That is my long-term goal.

It has been since 2004, and it still is.

Is everything in my training right on target?

Yep.

Delighted with that.

I am now pulling 1:49 at top-end UT2 (70-75% HRR) and 1:44 @ 28 spm at my anaerobic threshold (87% HRR, top-end UT1).

My 6:41, both of the last two years, was just a point in a process.

I did these 2Ks without hard distance rowing, distance trials, and sharpening, that is, without any anaerobic work, and with very little work rowing at my anaerobic threshold.

I also did them at max drag.

This is _very_ encouraging, given that 6:41 is WR 2K pace for a 59-year-old lightweight.

Last year, no one my age and weight (or older) came within 20 seconds of it.

Again, no promises.

But I think I have a good chance of reaching all of my goals this summer and fall, as I add hard distance rowing, distance trials, and sharpening to my training and get fully prepared to race (for BIRC 2010).

Wish me luck!

ranger

[ranger]

You have zero credibility.

"Credibility"?

Not sure what that means.

I am one of the best in the sport.

I'm not sure what else matters in terms of "credibility."

Most of those posting here, like you, can't row a lick.

That's what's "incredible."

I am not sure why anyone would want to take advice about training from someone who isn't isn't any good at the sport.

Go figure.

ranger