Ranger's training thread

[ranger]

i no longer erg sitting on a towel, as I have done for a decade.

The towel was encouraging me to dive at the catch and short-slide, rather than sit up straight and get maximal compression, as I need to do OTW to maximize boat speed.

ranger

[nysaag]

I come back to this thread about once a week and am always amazed. When will all those who waste their time responding to Ranger ever learn. What is the point? Ranger believes he is the greatest erger of all time and he actually believes he is the best OTW rower at the present time. In truth...

Ranger is a liar.

Ranger is a cheat who refused to pay his debts.

Ranger is the ultimate Internet troll.

DON'T FEED THE TROLL!!!

[ranger]

if eveyone agrees that mastering an erg is far easier than a boat ... and the erg is not yet mastered ... then how long might it take to master the boat?!

I pulled four seconds under the 50s lwt WR on the erg in my first race back in January of 2002.

Can't master something much better or quicker than that, if we consider just generating watts on the erg any old way but loose to be mastering it, that is, even if what you do to master it won't work in a boat.

Since 2002, I have been trying to master an OTW stroke that I can use to get better both OTW and OTErg.

Yes, I have found the latter quite a bit harder than mastering the erg by just yanking the chain any old way but loose.

ranger

[ranger]

Ranger believes he is the greatest erger of all time and he actually believes he is the best OTW rower at the present time. In truth...

Ranger is a liar.

Whatever I might be aside, ergs don't lie.

This last year, for my age and weight, I pulled WR pace for 2K, at max drag, still struggling with technique, and without even preparing for it (with distance trials and sharpening).

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

This next year, I will race at low drag (123 df.), fully prepared, and rowing well.

My chatter here aside, it will be fun to see what the erg says about this.

Ergs don't lie.

ranger

[hjs]

Ranger believes he is the greatest erger of all time and he actually believes he is the best OTW rower at the present time. In truth...

Ranger is a liar.

Whatever I might be aside, ergs don't lie.

This last year, for my age and weight, I pulled WR pace for 2K, at max drag, still struggling with technique, and without even preparing for it (with distance trials and sharpening).

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

This next year, I will race at low drag (123 df.), fully prepared, and rowing well.

My chatter here aside, it will be fun to see what the erg says about this.

Ergs don't lie.

ranger

This is an exact copie of last year, and the year before, and before.

Next season the will again start out at lower drag like last, but will pull around 7.00 and have to up the drag to get in the 6.4x again. Look at your latest technique, you hardly use you legs, you simply don,t have that in you. You get the best results with your heave ho technique. Using max drag and pulling from your back as much as possible.

[Bob S.]

And what units are we using?

Degrees?
Minutes of arc?
radian?
mil?
point?
binary degree?
grad?
hour angle?
Are we using Euclidean geometry?
Dot product?
Riemannian geometry?

nanoseconds of arc would be in the right ballpark.

B.S.

[Bob S.]

Interesting?!

JimR

No. Just boring.

Bob S.

[mikvan52]

Rich: When you say stuff like:

Nice one.

You are certainly working hard.

If 24 spm is your anaerobic threshold, getting to 25.5 spm for a minute in the middle of this piece is admirable.

Top-notch effort.

ranger

I feel so warm and fuzzy inside!
A compliment!... from ranger! Yikes!

I was not working hard.
I did another ladder right after that one w/ a focus on just moving the boat well. So the workout was 2 x 19' (10' rest)

No, I don't wear a HR monitor in the boat.
The goal for me is to stick close to predetermined rates: 18-20-22-24-22-20-18 and to execute the strokes as best possible.

Give it a whirl and see what you come up with.

[mikvan52]

Interesting?!

JimR

No. Just boring.

Bob S.

Let me be really boring and redundant by bringing the subject of AT up (again)

Here's what Concept 2 has on it's site:

What is the anaerobic threshold?

The anaerobic threshold (AT) (also called the lactate threshold) is the level of exertion where your body must switch from aerobic metabolism to anaerobic metabolism. Aerobic metabolism burns oxygen and produces carbon dioxide as a by-product. Your lungs provide the oxygen and get rid of the CO2. This is the metabolic pathway that provides most of the energy we use in our daily activities. Anaerobic metabolism kicks in when the preferable aerobic system can no longer keep up with the demand for energy—when we cross the AT. At this point, the lactate cycle starts to provide the needed additional energy, burning stored sugars for fuel, and producing lactic acid as a by-product. When lactic acid builds up in our bodies, it causes discomfort like cramping and general distress.

Can training affect the AT?

Yes. Through training, we can have some effect on our anaerobic threshold. We can train our bodies to be more efficient at aerobic levels so that we can go longer and harder before the anaerobic system kicks in and starts hitting us with lactic acid. In other words, we can train to raise our AT.

What is the best kind of training to do to raise the AT?

It is generally agreed that you need to do high quality aerobic work to improve your aerobic efficiency and thus raise your AT. This means training at a level close to but below your present AT. Based on our own experience, we recommend (see box above) workouts that are long sub-maximal intervals, with roughly equal rest.
How often should I do AT training?

This will vary from person to person and may depend on your present level of conditioning; how often you train; where you are in your training year; and how old you are. AT intervals should be done at least once a week during the 2-3 month period before your competition. The fitter person will be able to do these more often, but it is still important to allow recovery time. Older athletes may find the recovery to be slower than it used to be. Listen to your body.

I find it "interesting" that ranger maintains that AT is either a heart rate of (a) or a stroke rate of (b). I've always wondered where he learned that.

I wonder if he knows that heart rate can be raised by body temperature.... no exertion there!

I wonder if he's ever gone back and forth on his slide w/o exerting himself very much to get a high spm?

We may never know....

[jliddil]

Let me be really boring and redundant by bringing the subject of AT up (again)

Here's what Concept 2 has on it's site:

Step away from the keyboard. Now you are trying to use rational information to support your view? We could pull out the Journal of Medicine and Science in Sports and he would find a reason why it is wrong. His N=1 experiments are all he needs to support his views. We are wrong and he is right. How hard is this for you to get through your head?

[ranger]

This is an exact copie of last year, and the year before, and before.

Next season the will again start out at lower drag like last, but will pull around 7.00 and have to up the drag to get in the 6.4x again. Look at your latest technique, you hardly use you legs, you simply don,t have that in you. You get the best results with your heave ho technique. Using max drag and pulling from your back as much as possible.

Yikes.

Nope, not at all.

I couldn't do 2:03 @ 26 spm in my 1x if I were hardly using my legs.

3/4 slide is not no slide, or as Roland points out, 1/2 slide.

I am now concentrating on sitting up straighter at the catch, not dipping my hands, and getting maximal compression.

Don't understand your comments on drag.

Until a coouple of months ago, I never trained at all rates and paces at low drag (123 df.).

I rowed at low drag and low rates in 2003, but with great difficulty and a huge loss in stroking power.

Then I gave it up.

I now row at low drag at all rates and paces with no loss in stroking power.

ranger

[hjs]

I rowed at low drag and low rates in 2003, but with great difficulty and a huge loss in stroking power.


ranger

A sane man would know what this means......

[kini62]

I do 20K on the erg every day before I go out OTW.


ranger

Maybe so, but at about 500m at a time with lengthy rest (AKA posting) breaks. You haven't erged a 20k continuous piece in at least 7 years.

[ranger]

I feel so warm and fuzzy inside!
A compliment!... from ranger! Yikes!

Well...

My comment wasn't exactly intended as a compliment.

I said that you were working hard.

But at your 14 seconds per 500m over your erg times, rowing a lot of 2:11 @ 21 spm OTW is like rowing a lot of 1:57 @ 21 spm on the erg.

I _guess_ there's nothing wrong with that, but you should worry if you were working hard.

On the erg, 1:49 @ 22 spm is UT2 for a 6:16 2K.

So I have been worried about things like that.

1:57 is UT2 for a 6:48 2K.

ranger

[ranger]

I rowed at low drag and low rates in 2003, but with great difficulty and a huge loss in stroking power.


ranger

A sane man would know what this means......

Only if you just believe in performing, rather than learning.

To overcome this difficulty, I have changed my leveraging, sequencing, timing, posture, etc., not to mention my leg strength.

ranger