Ranger's training thread

[macroth]

1:42 @ 28 spm for 4K on the erg, which should be _very_ easy for me now.

4K, 1:42 @ 28 spm, would be a great thing for me to be doing right now.

AT

I'll see what I can do.

From _very_ easy to "I'll see what I can do" in 28 minutes. A new world record from ranger!

[ranger]

Steve--

What do you do for 2K now that you are 60?

7:20?

If so, at 64 kg., that's only 4.1 watts/kg.

To pull 6:16 at 73 kgs, I have to do about 40%/1.7 watts/kg more.

ranger

[ranger]

From _very_ easy to "I'll see what I can do" in 28 minutes.

Just a matter of easing into sharpening in a natural way.

On the erg, I have been rowing 23 spm lately, not 28 spm.

So, jumping up to 28 spm will be a jolt.

I meant that 1:42 @ 28 spm for 4K should be easy for me when I get there in my training.

ranger

[ausrwr]

At 18 seconds/per 500m over erg times, 2:00 @ 28 spm for 4K is like 1:42 @ 28 spm for 4K on the erg, which should be _very_ easy for me now.

In the fall of 2003, I did 4K @ 1:42 almost every day. It was one of my favorite sharpening routines.

ranger

Well, you can't and won't do either, so I can't see why you bother talking about it.

If you could do either of them, you'd be falling over yourself to show everyone.

Oh - and you said later that it would be easy once you pulled 28. Above, you said it should be easy NOW. Time and physics and science don't matter a whit in your world, do they.

What the hell are you smoking?

[ranger]

If you could do either of them, you'd be falling over yourself to show everyone.

And so I will.

Just depends on what I have been doing.

To this point, it has been much more important for me to continue my long rowing at 23 spm and 13 SPI (118 df.) than to do 4Ks, 1:42 @ 28 spm.

AT sessions don't make you better.

They are just reflexes of your accomplishment at UT2 and UT1.

AT sessions are sharpening.

ranger

[rjw]

When I ride on my trainer, I have both pedals and toe straps.

I do about 90 rpms.

Rich - I believe that you can do 24.1 on your trainer however this has little relevance with doing this on the road. You would have us believe that you do your riding on the road at 24 + mph and say little to dispel that.

So, you ride your indoor trainer at 24.1 mph. You work hard and there are buckets of sweat. That is great.

But, please, to pass this off as if your could do this on a road course - not a chance.

Sure.

So, just to check, a couple of years ago, I took my bike out on the road with my Garmin, and it turned out I was going 20 mph, just on a normal ride.

On that ride, I didn't even have any pedals--much less toe straps, etc.

The famous 20 mph ride without pedals.

What, exactly, do you mean - "I didn't even have any pedals--much less toe straps"?

[ranger]

What, exactly, do you mean - "I didn't even have any pedals--much less toe straps"?

I just had the bars that the pedals attach to.

No pedals themselves.

ranger

[Carl Watts]

What, exactly, do you mean - "I didn't even have any pedals--much less toe straps"?

I just had the bars that the pedals attach to.

No pedals themselves.

ranger

Next he will be quoted as saying he can row on the Erg for 4K at 1:42 without even a handle.....just hold onto either side of the U bolt with your finger tips !

[ranger]

I will now want to be rowing well at 118 df. and 25-30 spm as much as possible and in as many different combinations as possible--for 2-3K at the ends of longer netative-splitting rows; for long sessions of shorter Zatopek intervals; for structured 2K predictors like 4 x 2K; for middle distance trials like 5K, 6K, 30min, and 10K; etc.

This is AT work.

I will want to drive my HR into the 170s bpm as much as possible, getting out of the 150s and 160s bpm as much as I can tolerate.

Time to start getting the HR up!

This will be great training for the Head of the Grand, which I will do on October 18th.

The Head of the Grand is a little under 4K, so OTW, about a 16 minute effort.

In and around 13 SPI, my paces at 25-30 spm are these:

1:42 @ 25 spm
1:41 @ 26 spm
1:40 @ 27 spm
1:39 @ 28 spm
1:38 @ 29 spm
1:37 @ 30 spm

The shocking difference between this training and the work that other 60s lwts do is pointed up by things like this:

When he races, Mike VB, the current 55s lwt hammer, does 1:42 @ 34 spm (9.7 SPI) for 2K.

To reach my 2K goal, I need to do a steady 10K rowing well at 118 df., 25 spm, and an AT HR.

So, I guess that is the ultimate goal for this AT work.

In 2003, I did 10K @ 1:45.

1:42/34:00 for 10K would be an improvement of three seconds per 500m over that.

The 60s lwt WR for 10K is about 36:00/1:48, about six seconds per 500m slower than 34:00/1:42.

The Open lwt WR for 10K is about 34:20/1:43, a second per 500m slower than 34:00/1:42.

10K is done at 2K + 8.

ranger

[Citroen]

I will now want to be rowing well at 118 df.

For an English professor you don't half write crap convoluted sentences.

Get off the forum and get on with doing your 90 mins of rowing at 118df.

[ranger]

I will now want to be rowing well at 118 df.

For an English professor you don't half write crap convoluted sentences.

Get off the forum and get on with doing your 90 mins of rowing at 118df.

What's the problem, Dougie?

What don't _you_ get off the forum and do some rowing?

I have already done mine.

ranger

[ranger]

What, exactly, do you mean - "I didn't even have any pedals--much less toe straps"?

I just had the bars that the pedals attach to.

No pedals themselves.

ranger

Next he will be quoted as saying he can row on the Erg for 4K at 1:42 without even a handle.....just hold onto either side of the U bolt with your finger tips !

"Quoted as saying.."?

No.

I also posted a digipic here of my pedal-less bike.

So, now, it's not just talk.

ranger

[Steve G]

I will now want to be rowing well at 118 df. and 25-30 spm as much as possible and in as many different combinations as possible--for 2-3K at the ends of longer netative-splitting rows; for long sessions of shorter Zatopek intervals; for structured 2K predictors like 4 x 2K; for middle distance trials like 5K, 6K, 30min, and 10K; etc.

This is AT work.

I will want to drive my HR into the 170s bpm as much as possible, getting out of the 150s and 160s bpm as much as I can tolerate.

Time to start getting the HR up!

This will be great training for the Head of the Grand, which I will do on October 18th.

The Head of the Grand is a little under 4K, so OTW, about a 16 minute effort.

In and around 13 SPI, my paces at 25-30 spm are these:


SNIP
ranger

Why should we believe you will actually do it?
You promised trials at all distances last year, result one 2K, No show at your September 1st trial too, we awaited with interest.

[hjs]

What, exactly, do you mean - "I didn't even have any pedals--much less toe straps"?

I just had the bars that the pedals attach to.

No pedals themselves.

ranger

This makes no clue, we need a pic

[ranger]

What, exactly, do you mean - "I didn't even have any pedals--much less toe straps"?

I just had the bars that the pedals attach to.

No pedals themselves.

ranger

This makes no clue, we need a pic

The pic was already supplied. If you missed it, so it goes.

ranger