Ranger's training thread

[ranger]

you refuse to listen to those who do and try to help you

No, I listen, and use what is useful, while avoiding what is foolish.

Most things I hear are foolish.

So why follow them, or even take them seriously?

They just make you worse (or permanently disabled: sick, injured, stale, and/or discouraged).

The people who recommend them are just getting worse, or more often, were never any good at all.

I am happy to listen to someone who can outrow me at my age and weight.

But no one seems to be able to do that.

So it goes.

I am on my own.

No matter, though.

I already have the best coach in the world.



ranger

[ranger]

Ever looked at Siejkowski

Sure, he's just huge.

He is probably not as good OTW because of his size.

Like NavHaz, he sinks the boat.

Siejkowski's accomplishment OTErg needs to be expressed in watts/kg.

That will tell the story.

My guess is that he doesn't even pull 5 watts/kg for 2K OTErg.

If I end of pulling 6:16 at 73 kgs., I will pull 5.8 watts/kg.

Waddell pulls 6.6 watts/kg.

When they are in racing shape, Siejkowski probably outweighs Waddell by 30 kgs.

That extra weight makes him 30 seconds slower than Waddell over 2K OTW, although the two have done about the same OTErg.

Undoubtedly, if NavHaz were 8% body fat, rather than 30%, he would be pretty fast OTW.

If he were lean, he would also be about 30 seconds faster over 2K OTW.

Not that that would be very fast even so, but, hey, it would be a heck of lot faster than he is now.

ranger

[deadlifter]

Ranger,when you perform your low rate rowing,how long are you rowing continuously? Im a believer also of low rate performance,currently at the moment rowing 4km as a base training regime of 1.53-18spm.What would you say i would need too attain(at the same stroke rate) too correlate around 6.20s...1.48? cheers

[ranger]

Ranger,when you perform your low rate rowing,how long are you rowing continuously? Im a believer also of low rate performance,currently at the moment rowing 4km as a base training regime of 1.53-18spm.What would you say i would need too attain(at the same stroke rate) too correlate around 6.20s...1.48? cheers

In training, I think you should be able to work up low rate rows of 20K or so, perhaps even 30K, or a FM.

As a trial (max effort), when I pulled 6:28 for 2K, I did 60min, 1:52 @ 20 spm.

As a max effort, 60min, 1:50 @ 20 spm, would predict 6:20.

As a max effort, 60'r20 is done at about 2K + 15.

No need to make every training session a max effort, though.

There are lots of ways to do low rate rowing, and lesser efforts can be productive, too, if not more so.

I like to row with a HR of around 160 bpm, about 80% HRR.

That's working pretty hard, but it's not a max effort.

Middlin' UT1

My anaerobic threshold is 172 bpm (87% HRR).

ranger

[deadlifter]

I like your approach too training,although i feel for specific 2k performance,depending on the individual,high volume is not necessarily required.For me personally a range of around 50-60km a week would be optimum,working through from low rate through too sharpening nearer competition

[ranger]

I have also mastered quick hands away (together with a quick recovery of the back) at the finish.

I make a big "swing" with my back/core, but I am out of the bow in a flash.

The boat runs--like a dream.

Are you merely goading us with feigned ignorance?

The only thing that runs is your mouth.

Nope.

Given my better catches and finishes, my Fluid really sings.

It runs--like a dream.

When I am 15 pounds lighter, I'll be doing 1:56 @ 28 spm.

Dang!

That's 8 SPI.

ranger

[NavigationHazard]

If your Fluid sings, it's either "Help" or "Too Fat Polka."

We could settle this man to hamster. Come to the Head of the Passaic on Oct 17, and I'll kick your sorry anchorhauling ass all the way back to the Battcave. Despite giving away 15-20 seconds/500 on account of rowing an ill-fitting rec single rather than a custom-fitted hw racing shell. I'll make it back by knowing my river. When you hit the 2' chop south of the railroad bridge on race day and founder, I'll power right on through.

As for my body fat, weight, or current OTW 2k time, you know them how? >I< don't even know the latter, as I've never actually done one. Then there's your fatuous comparison of Siejkowski -- a sweep rower who by definition rows in multiple-rower boats -- to Rob Waddell, who is a single sculler. No direct comparison of their OTW performances is possible. Moreover, the former rowed for Germany in the mid-1990s. The latter rowed for NZ a decade later. Please tell me how you can equalize OTW performances from different eras on different equipment (oars as well as shells), in different venues under different conditions, in different events....

Fraud.

[ausrwr]

And why would you want or need to lose 15lbs? Could it be because you're nowhere near lightweight?

[NavigationHazard]

Actually he could use 15 lbs: 14 lbs 14 oz of functioning right brain, and 2 oz more cojones than the none he currently has.

[ranger]

And why would you want or need to lose 15lbs? Could it be because you're nowhere near lightweight?

Yesterday, 171.8 lbs.

My weight is _very_ good.

I am now on a cross-training regimen that is bringing my weight down, further and further, each day, but without restricting my diet at all.

I am burning about 4000 calories in exercise a day.

I would like to push that to 5000.

90min erg, 90min bike, 90min OTW

4.5 hours

I will try to get this in tomorrow.

Today, I did 60min OTErg, 90min bike, 60min OTW

3.5 hours

Great stuff.

Especially at my age, it makes you feel wonderful.

ranger

[ranger]

I like your approach too training,although i feel for specific 2k performance,depending on the individual,high volume is not necessarily required.For me personally a range of around 50-60km a week would be optimum,working through from low rate through too sharpening nearer competition

Sure.

It depends on whether you want to reach your full potential or just something specific and perhaps somewhat, or even a great deal, short of that.

To reach your full potential, though, high volume seems to be necessary, at least in low rate and distance rowing--UT2 and UT1.

For older rowers, I think that cross-training a lot helps, too, just for fitness and "youthfulness"--body composition, flexibility, quickness, agility, strength, balance, etc.

ranger

[ranger]

If your Fluid sings, it's either "Help" or "Too Fat Polka."

We could settle this man to hamster. Come to the Head of the Passaic on Oct 17, and I'll kick your sorry anchorhauling ass all the way back to the Battcave. Despite giving away 15-20 seconds/500 on account of rowing an ill-fitting rec single rather than a custom-fitted hw racing shell. I'll make it back by knowing my river. When you hit the 2' chop south of the railroad bridge on race day and founder, I'll power right on through.

As for my body fat, weight, or current OTW 2k time, you know them how? >I< don't even know the latter, as I've never actually done one. Then there's your fatuous comparison of Siejkowski -- a sweep rower who by definition rows in multiple-rower boats -- to Rob Waddell, who is a single sculler. No direct comparison of their OTW performances is possible. Moreover, the former rowed for Germany in the mid-1990s. The latter rowed for NZ a decade later. Please tell me how you can equalize OTW performances from different eras on different equipment (oars as well as shells), in different venues under different conditions, in different events....

Fraud.

ranger

[ranger]

Actually he could use 15 lbs: 14 lbs 14 oz of functioning right brain, and 2 oz more cojones than the none he currently has.

ranger

[Citroen]

And why would you want or need to lose 15lbs? Could it be because you're nowhere near lightweight?

Yesterday, 171.8 lbs.

My weight is _very_ good.

So 6.8 pounds over is "very good". Something is very wrong there. YOU ARE NOT LIGHTWEIGHT - FAT BOY.

[rjw]

I am now on a cross-training regimen that is bringing my weight down, further and further, each day, but without restricting my diet at all.

Rich - how do you figure you are not restricting your diet? To loose weight, you are restricting your diet. Think about it for a minute. Equilibrium would mean that you neither loose nor gain. Taking your weight down means that you are burning more cals than consuming so obviously you are restricting your diet!