Ranger's training thread

[hjs]

When Ranger did the WR rows in 2003, what was the gap allowed between weighing in and competing?

Veteran races are early in the big events--WIRC (6:30) and BIRC (6:28).

Weigh-ins usually open at 7 a.m. and races are usually around 9 a.m.

In my 2003 USIRT trial (6:29), I weighed in just a few minutes before I raced.

ranger

Ranger always walks around with liters of water on racing days. He weighs in very hydrated and tries to get his fluid up in time to be able to race. That often does not work, this is the main cause for his many plus 7.00 rows.
When he races he is never sub 75 kg, he is always above the limit. There is nothing wrong with that, it's within the rules, but his eating habbits in the summer don,t make it easy for him. He should stay at 78 kg max. That way he could be 75 in 6 weeks. But he that is using common sense, we know the nutty pro doesn,t like that.

he likes to be a naysayer


ps Most winters it takes him untill jan to get weighin status.

[rjw]

It doesn't matter how you do UT2 work.

Do it however you want.

You certainly don't need to do it as a timed "piece."

Sure, I could do it as one continuous effort.

But you don't need to.

Read the literature. Simply put, you are wrong!

Clearly, the "literature" about training for rowing just makes veteran rowers worse and worse.

Clearly, UT2 is about continuous rowing of longer duration than 20-25 strokes and not some arbitrary definition made up by you.

[hjs]

Read the literature. Simply put, you are wrong!

Clearly, the "literature" about training for rowing just makes veteran rowers worse and worse.

Clearly, UT2 is about continuous rowing of longer duration than 20-25 strokes and not some arbitrary definition made up by you.

Raoul, the way he does it can also be UT2 rowing, but if you need to take a break to stay within the ut range, you have to count the meters and time you do during the break also.

So his ut2 pace is 1.49 x rowinginterval plus breakpace x breakinterval / (rowinginterval plus breakinterval) = xxxx

but the pm does this work for us

[mikvan52]

Weigh-ins usually open at 7 a.m. and races are usually around 9 a.m.

In my 2003 USIRT trial (6:29), I weighed in just a few minutes before I raced.

ranger

For BIRC and CRASH-Bs if your race is at 9:00am the very latest time you can weigh-in and get a LWT stamp is 8:00am. Weigh-ins start 2hrs before at 7:00am. That's to stop folks sweating it off and not having enough time to rehydrate (snip)

Dougie... Why did you have to spill the beans... Now he won't go!

[rjw]

Raoul, the way he does it can also be UT2 rowing, but if you need to take a break to stay within the ut range, you have to count the meters and time you do during the break also.

So his ut2 pace is 1.49 x rowinginterval plus breakpace x breakinterval / (rowinginterval plus breakinterval) = xxxx

but the pm does this work for us

Agreed Henry. We could write a tome on the inconsistencies as to how Rich uses (miss uses) conventional wisdom. And that is only for his predictive UT2 workouts. But he is in uncharted territory for any male erger of 59 years 4 months 17 days old who is re-writing the books as we speak.

[whp4]

When you fail the weigh-in you can row as HWT but that's as a "bullpen" entry and you won't be eligible for a HWT medal even if you did beat the fastest 55-59 HWT.

Imagine the indignation and outrage we would have witnessed from the nutty prof's bat cave had he actually managed to "beat the hwts rowing with a lightweight stamp" as he tried back in 2006? He came so close, only missing by about half a, uh, well, minute What a way that was to go out for his final WIRC appearance...who else but ranger would show up for the big event and row more than 30 seconds slower than his season best? And to think he wondered why the USIRDS coaches didn't always leap at the chance to have him be part of the team!

[ranger]

Clearly, UT2 is about continuous rowing of longer duration than 20-25 strokes and not some arbitrary definition made up by you.

Sure, in any given "performance" of a UT2 "piece" that has predictive value for the 2K.

But the major problem with veteran rowers is how to maintain, or even better, improve one of these UT2 performances, even while they are aging, let's say over an entire decade from 50 years old to 60 years old.

The major training plans have nothing to say about this because they are not designed for veteran rowers.

They are designed for teenagers.

Why is Lancs rowing seven seconds per 500m slower now on his UT rowing than he was doing just a year or so ago?

Why are most veteran rowers four seconds per 500m slower on their UT rowing when they are 60 than they were when they were 50?

My goal this year, as I turn 60, is to be four seconds per 500m _better_ on my UT rowing than I was when I was in my early 50s, even though in my early 50s I was the 50s lwt 2K WR-holder for a couple of years--by a country mile.

That's quite a trick.

No one has ever done anything of the sort, and by and large, there is no advice whatsoever in traditional training plans about how it could be done.

ranger

[ranger]

Wow.

By dropping the drag from max to 118 df. over the last six months and continuing to work with technique OTW while I was erging, the rate of my distance rowing has come down 4 spm and therefore my stroking power for distance rowing has gone up 2 SPI.

Hi-yo, Silver!

Let that boat run!

Let that wheel spin!

Last fall, I was delighted to get to the point that I was pulling 1:43 @ 29 spm (10 MPS, 11 SPI), even though the stroke I was using to get this done was quite a bit lighter than the stroke I had been using at low rates.

Last fall, I was rowing at max drag (200+ df.).

By dropping the drag to 118 df. this spring and getting even better technically OTW this summer, particularly at the catch, where I have now learned to use the whole slide and relax my shoulders, I am now just going along 1:43 @ 25 spm (10 MPS, 13 SPI).

I am particularly glad about this, because 25 spm is a much more relaxed rate than 29 spm.

You can just do and do 25 spm, without even thinking about it much, until, well, you have been doing it for a couple of hours.

So, it looks as though it will be just a matter of time, and perhaps not too much time at all, before I will do 30K @ 1:43.

This is Caviston's Level 3 rowing.

That would predict in and around 18K/1:40 for 60min.

And why not?

I would only have to rate 27 spm.

Given the pace, this rowing, 1:43 @ 25 spm, is finally driving my HR up to where I want it in the 160s during my distance rowing from day to day.

Then, over the next six months, in my sharpening work, I can drive my HR on up from there to 190 bpm.

10K or so, 1:43 @ 25 spm, is a pretty classy warm up for my daily sharpening work!

Delighted with all of this.

As far as I can tell, I am now considerably _beyond_ my targets.

How far beyond, I don't know.

But it is now clear that my stroking power is indeed 13 SPI.

My point on the 10MPS ladder is now 1:34 @ 32 spm (10 MPS, 13 SPI), right on my 2K target.

On the erg, at least, I am now rowing perfectly.

I am now locking on to my target very nicely.

To row 6:16 for 2K at 60, I just need to row well and rate 32 spm.

118 df.

No 60s lwt at the moment can do 1:43 for 2K.

1:43 is Mike VB's 2K race pace (TR).

When he races 2k on the erg, Mike does 1:43 @ 34 spm (9.4 SPI).

He just lets his technique go all the hell, something that he would never even consider OTW.

Mike is the current 55s lwt hammer.

30K is done at 2K + 13.

ranger

[Carl Watts]

So Ranger, how long are your UT2 rows without breaks then, or did I miss that ?

Did a UT2 10K tonight myself at 2:03 pace at 18 SPM average HR was 150. This is a typical easy training row for me. Nothing impressive just repeatable from one day to the next.

It's funny how we never get ALL the data required from Ranger, wouldn't it be easier just to take a screen shot with an IND_V number. Oh but how we love to play the game and typing stuff thats fiction is so much more fun than the cold hard facts of a screen shot or IND_V post .

Please dont reply with crap like your UT2 pace is 1:49 for a FM because my PB is 1:49.9 for 20minutes (thats 20minutes non stop by the way, not Ranger time) and it sure as hell is not done at UT2, my HR is going into TR.

While we are on HR whats your resting HR ? do you even know ? I guess it's hard to take a reading while your in a drunken coma. Whats your max HR ? do you even know ? or is it back to the bottle and keyboard before you find out ?

Gee do we have to wait another 3 months at least before we see the results of Rangers "See how I train" or SHIT for short, makes all the difference.

[ranger]

At low drag, the wheel spins more freely, so, in terms of efficiency, you are rewarded, more and more, for underrating, pushing the rate down.

While you rest, the wheel spins and the boat runs!

118 df.

ranger

[ranger]

So Ranger, how long are your UT2 rows without breaks then, or did I miss that ?

Did a UT2 10K tonight myself at 2:03 pace at 18 SPM average HR was 150. This is a typical easy training row for me. Nothing impressive just repeatable from one day to the next.

It's funny how we never get ALL the data required from Ranger, wouldn't it be easier just to take a screen shot with an IND_V number. Oh but how we love to play the game and typing stuff thats fiction is so much more fun than the cold hard facts of a screen shot or IND_V post .

Please dont reply with crap like your UT2 pace is 1:49 for a FM because my PB is 1:49.9 for 20minutes (thats 20minutes non stop by the way, not Ranger time) and it sure as hell is not done at UT2, my HR is going into TR.

While we are on HR whats your resting HR ? do you even know ? I guess it's hard to take a reading while your in a drunken coma. Whats your max HR ? do you even know ? or is it back to the bottle and keyboard before you find out ?

Gee do we have to wait another 3 months at least before we see the results of Rangers "See how I train" or SHIT for short, makes all the difference.

Carl-

Learn how to row.

If you do, you'll go faster.

Buy a boat.

Row OTW.

10K-20K a day, in addition to your erging.

ranger

[ranger]

13 SPI is rowing perfectly for a lightweight of any age.

ranger

[ranger]

Carl--

16 SPI is rowing perfectly for a heavyweight.

So row at 16 SPI.

Get used to what it feels like.

Mold your technique to the task at hand.

Get better and better, as I am, rather than worse and worse, like everyone else.

ranger

[ranger]

he is in uncharted territory for any male erger of 59 years 4 months 17 days old who is re-writing the books as we speak.

Indeed.

When the book is finally written, I hope it reads "copyright 2010-2011."

I am ready to get it over with.

It has been a long haul in the writing.

ranger

[ranger]

he is in uncharted territory for any male erger of 59 years 4 months 17 days old who is re-writing the books as we speak.

My 60th birthday is January 25, 2011.

So I am now 59 years, 7 months, and 10 days old.

At BIRC 2010, I will be just a few days shy of 59 years and 10 months old.

ranger