Ranger's training thread

[leadville]

Nav - have you ever considered partnering with Neil Sedaka? He's looking for a lyricist...

[mikvan52]

...... 15K on the erg, with my OTW stroke


I have been erging in the open air....

Perfect setting.

erging in the "open air" is indeed unusual for a cave dwelling creature.
...but I'm confused... I thought you had only one stroke that you employ in your travails...
... the RWB Special mondo-mojo randy-ranger stroke

[ranger]

4 x 2k @ 6:44 r28 (with apologies to Three Dog Night)

None is the onliest number that I'll ever do

Been there, done that--many times.

I am just returning to familiar ground--but now, at 120 df., rowing well.

ranger

[ranger]

.. the RWB Special mondo-mojo randy-ranger stroke

My stroke on the erg is now _very_ effective and efficient.

I now do 1:48 @ 23 spm (12 SPI) with a HR of 155 bpm.

Back in 2003, I did 1:48 @ 28 spm (10 SPI) with a HR of 172 bpm.

The effectiveness and efficiency that I have gained by improving my technique has been _massive_, especially given that I am now seven years older.

ranger

[Citroen]

I now do 1:48 @ 23 spm (12 SPI) with a HR of 155 bpm.

Without knowing the duration or distance covered that is just as meaningless as ever.

I'll translate that for folks who don't understand Rangerspeak - "I pulled one 'gold standard' stroke and monitor gave me 1:48 @ 23 SPM, I took a quick look at my wrist watch and it was showing 155bpm. I won't tell you how many strokes I'd done or how long I'd been rowing or what distance I'd covered before that one special stroke, nor will I tell you how long I was able to sustain that pace/stroke rate/heart rate combo, you just have to wallow in all that is special about that one unique stroke. The rest of the workout was just the normal load of old anchor hauling bollocks (precisely like that crap I write on the forum every ten minutes) but that stroke was really special."

[ranger]

Without knowing the duration or distance covered that is just as meaningless as ever.

No, it's not, if you are rowing steady state.

If you are rowing steady state (i.e., at a steady effort), it doesn't matter how much you do, or how little.

Just do it.

The issue is the effectiveness and efficiency of the rowing.

How good is your technique, given your physical capacity?

Sure, then at some point, whenever you'd like, you can pick a long distance and demonstrate what you can do.

No problem.

ranger

[mikvan52]

Can't wait to get out on some big stretches of open water with my Fluid.

So I think I'll go erg in the open air pavillion....

The following has not been edited (by anyone) to remove nonsense…
The quote seems to suggest that the erg and the boat are quite similar… Maybe ranger cannot makeup his mind?

The rhythm of the stroke on the erg is pretty darn close to the rhythm of a good stroke (e.g., 9.4 SPI) OTW.

If you are lightweight and are pulling 13.3 SPI on the erg, you are rowing well! water, erg or both?

You are doing technical work that is directly relevant to your OTW rowing. SPI is technical? It’s watts/rate. This quotient does not measure boat speed... You see, Rich, watts generated on an erg does not translate automatically into pace/500m OTW!

Of course, there are still a lot things that you can't do OTErg that you need to practice OTW. please list a few

But if you are a lightweight and you are pulling 13.3 SPI on the erg, the claim that rowing OTErg is _counterproductive_, vis-a-vis your OTW rowing, I think, no longer holds. If ranger says this over and over it becomes true ☺


The two great challenges of rowing are (1) to row well at low rates and (2) to raise the rate to the max, given the distance, while/still rowing well.

ranger
Last edited by ranger on July 19th, 2010, 2:01 am, edited 1 time in total.
Marathon Poster

… but what are the greatest challeges?
Trying to figure out why he wants his stream of unconsciousness posted for us to see... plus what else

[ranger]

I won't tell you how many strokes I'd done or how long I'd been rowing or what distance I'd covered before that one special stroke, nor will I tell you how long I was able to sustain that pace/stroke rate/heart rate combo, you just have to wallow in all that is special about that one unique stroke.

For the workout?

Of course not.

You only need to time your trials/races.

No need to race your training.

Training is not a race.

It is an opportunity to get better, that is, an opportunity to improve your effectiveness and efficiency as a rower.

ranger

[ranger]

If I want to, whenever I want to, I can row a FM with a HR, steady state, at 155 bpm (75% HRR).

ranger

[mikvan52]

If I want to, whenever I want to, I can row a FM with a HR, steady state, at 155 bpm (75% HRR).

ranger

Do you stamp your feet while you say stuff like this?

[ranger]

If I want to, whenever I want to, I can row a FM with a HR, steady state, at 155 bpm (75% HRR).

ranger

Do you stamp your feet while you say stuff like this?

The issue is not rowing a FM, steady state, at 75% HRR.

Anyone who rows a lot can do that.

The issue is your rate and pace when you do it.

That's your effectiveness and efficiency, given your physical capacity.

What is _your_ rate and pace when you do a FM on the erg at 75% HRR?

1:56? 1:57? 1:58?

ranger

[mikvan52]

If I want to, whenever I want to, I can row a FM with a HR, steady state, at 155 bpm (75% HRR).

ranger

Do you stamp your feet while you say stuff like this?

The issue is not rowing a FM, steady state, at 75% HRR.

Anyone who rows a lot can do that.

The issue is your rate and pace when you do it.

That's your effectiveness and efficiency, given your physical capacity.

What is _your_ rate and pace when you do a FM on the erg at 75% HRR?

1:56? 1:57? 1:58?

ranger

y
Why would I want to do a FM on the erg? Where's your IND_V FM piece??? ever?????

Where's any "in the fall" for the last 7 years...?

[ranger]

Where's your IND_V FM piece??? ever?????

Say what?

Once, I did a continuous FM every day for two weeks.

In the 2003 Holiday Challenge (which is a month long), I pulled 1.2 million meters, including a 100K in 6:47.

One day during the Challenge, I pulled 167K, rowing for 14 hours.

A couple of months later, I broke the 50s lwt 2K WR by 1.7 seconds at WIRC 2003, pulling 6:30.

Then, the next fall, I pulled a lwt 6:29, and then a lwt 6:28.

My FM pb is 2:40:15/1:54.

RANKING RESULTS 2003

Indoor Rower | Individual and Race Results | 42,195m (Marathon) | Men's | All Weight Classes | Ages 50-59 | 2003 Season

You are number 2 of 56


1 Risto Ylinen 51 Vantaa FIN 2:39:48.7 IND
2 Rich Cureton 51 Ann Arbor MI USA 2:40:15.0 IND
3 Rick Bayko 55 Newburyport MA USA 2:48:22.5 IND
4 George Meredith 54 Gravesend Kent GBR 2:48:35.4 IND
5 keith lyon 52 folkestone Kent GBR 2:52:04.1 IND
6 Stein Mørk 58 1358 Jar Akershus NOR 2:52:47.1 IND
7 Dave Stewart 53 Wimborne Dorset GBR 2:52:56.4 IND
8 George Geier 51 Marion IN USA 2:54:21.3 IND
9 Rocky Holmes 50 Juneau AK USA 2:54:35.0 IND
10 Nick Stanley 51 St. Paul, MN Age Without Limits USA 2:55:35.8 IND

ranger

[ranger]

Why would I want to do a FM on the erg?

Pretty easy to answer this no-brainer.

In preparing for a 2K on the erg, a FM is your most important "piece."

In fact, provided that you just go through the motions elsewhere, it is the _only_ "piece" that matters.

It determines what can you do for 2K.

A FM is done at 2K + 14.

Without even breathing very hard, it tells you your effectiveness and efficiency as a rower, given your physical capacity.

ranger

[Citroen]

Without knowing the duration or distance covered that is just as meaningless as ever.

No, it's not, if you are rowing steady state.

Steady state for what variables? HR? Pace? Stroke rate?

There's no such thing as steady state for all three at 1:48@23spm for you - if nothing else your HR will drift upwards as you lose liquid through that "lovely sweating" that create the pool on your garage floor. You can't avoid that, that's physiology 101.

Post a video or post a PM4 screen shot after you've rowed your steady state for 30 minutes.