Ranger's training thread

[ranger]

Lancs--

I am not rowing 1:50 @ 20 spm.

Once I am warmed up, I am rowing 1:46 @ 22 spm.

That is, I am doing quite a bit better.

Continuing this daily training routine, I should soon row the 50s _heavyweight_ WR for 60min (i.e., 17K) every day, just in my background rowing.

No 60s lwt has ever done 16K for 60min, free rate, at max effort (i.e., top-end UT1).

At WIRC 2010, the 60s lwt hammer pulled 1:46 pace for 2K (7:04)--flat out, free rate, TR, at a max HR.

ranger

[ranger]

Lancs--

This is a training forum, not a racing forum.

No one races well if they race their training.

You need to learn how to train, if you want to race well.

Get your mind right, son.

Or give it up--you're going nowhere.

As time will tell.

ranger

[lancs]

Since you have a long history of extravagant lies and failing to delivered promised pieces to back up your claims to be better than you were, statements such as '1:46 @22' remain useless and hollow. Of course you can row 1:46 @22. But you are only able to do so for a few metres at a time before taking a break.

This will continue to be the case until you stop rowing with breaks.

[ranger]

Lancs--

Right now, you are rowing close to 30 seconds off of the WR in your age and weight division.

I am rowing close to 30 seconds _under_ the WR in my age and weight division.

No comparison.

Shit or get off the pot.

At the moment, you are just fiddlin'.

This year, I am going to outrow you by 20 seconds.

And I am so old I could be your father.

My oldest child is 26.

Stop making a fool out of yourself by parading your anxieties and inadequacies here.

ranger

[ranger]

you have a long history

Indeed I do.

It includes three WR rows.

Last year, no one my age and weight came within 20 seconds of my 2K, even though I was pulling at max drag and didn't even prepare to race.

You have never come within 20 seconds of a WR for your age and weight.

Why?

ranger

[Flipper21]

I see nothing changes in ranger world.

The KING of hypothesis is still the hypocrite.

The Hoaxer of all hoaxers is still yanking chains.

Produce old man or leave......... ahhh you can't can you....lol

[ranger]

Produce old man

Produce?

You can't be any better than the best.

I have nothing to prove--competitively.

I am just out here on my own.

See you at BIRC.

ranger

[Flipper21]

Produce old man

Produce?

You can't be any better than the best.

I have nothing to prove--competitively.

I am just out here on my own.

ranger

YOU ARE the BEST poster on here no equal to you. 5841posts from you..... simply the best POSTER indeed.

[ranger]

Produce old man

Produce?

You can't be any better than the best.

I have nothing to prove--competitively.

I am just out here on my own.

ranger

YOU ARE the BEST poster on here no equal to you. 5841posts from you..... simply the best POSTER indeed.

No, I think that Rocket Roy has more posts.

And he has a WR row, too.

So perhaps there is a correlation.

Perhaps, if you posted more, and got better at it, your rowing would improve, too.

ranger

[Flipper21]

---------------
Produce?

You can't be any better than the best.

I have nothing to prove--competitively.

I am just out here on my own.

ranger
---------------
YOU ARE the BEST poster on here no equal to you. 5841posts from you..... simply the best POSTER indeed.



No, I think that Rocket Roy has more posts.

And he has a WR row, too.

So perhaps there is a correlation.

ranger

---------
No. The only competition you have are three others:-

Google[bot], Yahoo[bot] & MSN [bot]

you need to go some to stay ahead of those guys.

[Citroen]

you have a long history

Indeed I do.

And here's an absolute gem I found from Paul on another thread from an earlier episode.

You do realise trying to converse with TSO is the equivalent of walking into your nearest psychiatric ward and trying to discuss the day's events with the bloke in the corner with his underpants on his head and a pencil sticking out of each nostril?

[mikvan52]

See : 2010 Head of the Grand Regatta Sun Oct 17

perhaps he'll enter
perhaps he'll start
... I'm on tenterhooks...

Afterwards.....
more "I'm just learning to row"... undoubtably

No need to wait until Oct. 17th to say it: I am indeed just learning to row.
Nothing wrong with being a beginner.

If the conditions are good, in open water at least, if I can rate 28 spm, I'll go 2:00 pace for the 4K at the Head of the Grand, once I am fully prepared for it, which I should easily be in another month.


I'll go up to Lansing every Monday for the next month to do the Head of the Grand course--over and over.
So, race day, I'll know exactly what I can do--and not, at least in good conditions.
Three times down the course (with a paddle back to the start) on each visit to Lansing should be a good workout.

A dozen trips down the course in all.

I'm confused:
How does "Three times down the course (with a paddle back to the start)" make a dozen... Isn't 3 times 2 = 6 ???
Maybe your coffee has to be a little hotter or something?


Anyway: Great idea to get familiar with the course and doing multiple repeats. Hope you'll share the results of these efforts here... You know,,, (the regular routine) I ask for a time w/an uninterrupted distance; you reply (in effect) "No."

This is why this thread is not about training. It's more about you hiding from the realities of just how pedestrian/(or, possibly, secret) your training really is.

Oh well, here's another set of questions for you.
#1: Will you use a SpeedCoach to record your Lansing work on the water?
#2: What rates will you do for the first day of these steady state pieces? (Or: WIll they be steady state at all? (RWB???))

I ask #1 because then I'll know if you'll have a better idea of the parameters of your sculling... Something that a GPS doesn't show. The SpeedCoach SL will record your splits so that you can recall not only your pace/500m for each one but also your #of strokes and calculated rate during each of those splits and your ongoing overall pace/500m...
(Just an idea)
Have fun.

In a friendly way let me suggest that sculling your pieces all the way through (4k, or longer) will help you so much when it comes to race day. I surmise that you have had few long rows ever in the Windbagger

[ranger]

Nice 90min bike ride (at 21.8 mph) after erging.

These cross-training rides are now fully established.

They are stiff, but very tolerable and enjoyable, work.

Recovery.

Much easier than either of the rows--OTErg and OTW--that come before and after.

Now, there is no reason to miss doing a 90min ride every day, from now until WIRC.

If I hold to this cross-training regimen, over that six months from now until WIRC, these rides alone will burn over 200,000 calories, the equivalent of over 50 pounds of fat.

And these rides are only 1/3 of my daily regimen as a whole.

By adding these bike rides to my erging and rowing, I am already losing my body fat--quickly.

171.6 lbs. this morning.

Last week, I was 175 lbs.

Before BIRC, I want to get down to about 10 lbs. of fat--total.

8% body fat.

ranger

[ranger]

On days that I teach, like today, I will erg and bike before I go off to work, as I have just done; then I will row OTW after I am done teaching in the afternoon.

When I am not teaching, I like to do all three sessions in the morning.

Then I can do other things the rest of the day.

ranger

[mikvan52]

If I hold to this cross-training regimen, over that six months from now until WIRC, these rides alone will burn over 200,000 calories, the equivalent of over 50 pounds of fat.

And these rides are only 1/3 of my daily regimen as a whole.

By adding these bike rides to my erging and rowing, I am already losing my body fat--quickly.

171.6 lbs. this morning.

Last week, I was 175 lbs.

Careful...
(we won't go over what is fat and what is water weight again)
Don't lose muscle mass.
3 hrs of training a day can do that to an old(er) man..

Look how much you've changed already in 7 years.. Hold on to your strength with less volume =

ranger 2003


ranger 2010


You ARE lean enough already... If you drop lots of weight you'll just get weaker and be unable to row head races (or heats and finals in a 1k OTW at < 160 lbs)