Ranger's training thread

[ranger]

This daily 90min cross-training routine on my bike at 22 spm is perfect.

I'll do it for the next six months until WIRC.

It burns about 1500 calories.

So added to my OTErg rowing, my OTW rowing, and my daily activities, I am losing weight steadily.

If I keep this up, it is entirely reasonable, I think, to expect to get all the way to 5% body fat by WIRC.

155 lbs.

The routine is now _very_ easy.

But it is still grunt work of a major order.

In sweat, I lose about a kg. of water every half an hour.

3 kgs. during the ride as a whole.

It is a rough correlation, certainly, but in my experience, for those who are in tip-top condition, as I am, the quantity of sweat you product correlates with the intensity of an activity (i.e., calories burned per hour, etc.).

That's why erging produces so much sweat!

ranger

[ranger]

Where's the protected flat water, Rich?

At the tip of a cliffed peninsula with forty foot trees on the cliffs, there is always protected water, no matter which way the wind is blowing.

The shore is an 80-foot high wind block.

If the wind is blowing from the south, there is flat water to the north right in front of my house, in Wisconsin Bay, and to the bays directly to the west, Hedgehog Harbor and Garret Bay.

If the wind is blowing from the west, there is flat water on the Lake Michigan side of the Door Peninsula in Europe Bay and Newport Bay.

If the wind is blowing from the east, there is flat water on the Green Bay side of the Door Peninsula in Ellison Bay.

And if the wind is blowing from the North, there is flat water on the south shore if the long jutting penusula that leads into Rowley's Bay, where Lake Michigan goes into the Mink River Estuary.

In lieu of all of this rowing on the big lake, there is _always_ relatively flat water on Europe Lake, a beautiful, spring-fed inland lake a mile or so south of my house, just a few hundred yards inland from Lake Michigan, on the east shore of the Door Peninsula.

http://maps.google.com/maps?client=safa ... CBsQ8gEwAA

ranger

[mikvan52]

Where's the protected flat water, Rich?

At the tip of a cliffed peninsula with forty foot trees on the cliffs, there is always protected water, no matter which way the wind is blowing.

If the wind is blowing from the south, there is flat water to the north right in front of my house, in Wisconsin Bay.

If the wind is blowing from the west, there is flat water on the Lake Michigan side of the Door Peninsula in Europe Bay.

If the wind is blowing from the east, there is flat water on the Green Bay side of the Door Peninsula in Ellison Bay.

And if the wind is blow from the North, there is flat water on the south shore if the long jutting penusula that leads into Rowley's Bay.

In lieu of all of this rowing on the big lake, there is always relatively flat water on Europe Lake, a beautiful, spring-fed inland lake a mile or so from my house.

ranger

... and if the wind is blowing from your mouth?...

Don't get me wrong. I'm jealous of your idyllic hideaway...
Hope it has a nice basement too... for your "Playstation" erg where you can fantasize about being Elskid... under cover of darkness...
Maybe you could even switch to sweep rowing to emulate him...
Let's see: How fast would a single sweep-oared boat go at 13 spi?

[ranger]

This summer, I tried all of these venues, in howling winds, and they all were great.

ranger

[mikvan52]

Following your lead , Rich, I googled Gills Rock, WI...
the happy hunting ground for retired professors..

Here's a telling shot:


"Blow winds! Crack your cheeks!"
Well, "Lear",
... think I grab my wind breaker...
No wonder your boat's name has the word "wind" included in it...

I think I'll save my shekels and stick to sculling where I don't need to be protected by your "40 foot trees".

TTFN
PISS-B (parting is such sweet bliss!)

[jliddil]

Training plans for rowing on the erg are all about fitness.

Therefore, once you reach a peak of fitness, as I did back in 2003, and have maintained since then, none of the training plans for rowing on the erg have anything to say about how you can improve your UT rowing and therefore augment your potential, so that when you sharpen, you are faster over 2K.

As far as training goes, you are on your own!

If you are out of shape, sure, following a rowing plan will help.

But ironically, training plans for rowing on the erg teach you nothing about rowing itself.

This is a _huge_ limitation.

ranger

And you would also suggest what you do DOES teach people the proper way to row. You have done nothing to show us that your methods teach anyone anything.

[NavigationHazard]

For the fastest lightweights, who have short little legs, arms, and torsos compared to their counterpart 6'10", 250 lb. heavyweights, the duration of the drive [on the erg] is pushed down to close to .4 seconds and the rate is lifted to close to 45 spm.

1) The fastest HWs OTE are not 6'10" and 250 lbs - 6'5" or so and 220 lbs is more like it;
2) LWs like Ebbesen actually have comparatively LONG limbs. He's 6' 1" tall - huge for 165 lbs.
3) Elite LWs' drives OTE are NOT "pushed down" (as if by some magical outside agency) "to close to .4 seconds." If I could be bothered to do so I could provide screenshots of Stephansen and Ebbesen erging at 40+ spm with drive times of maybe .55 second. They shorten their recoveries as rate increases, not their drive times. This also is true OTW, where figuring drive times is complicated by catch/blade drop and recovery/blade extraction.
4) What part of Stephensen's coach -- who stood next to him when he set the LW WR -- confirming 'he did the body of the record row at 37-39 spm' do you fail to grasp?

Muppet.

[ranger]

Following your lead , Rich, I googled Gills Rock, WI...
the happy hunting ground for retired professors..

Here's a telling shot:


"Blow winds! Crack your cheeks!"
Well, "Lear",
... think I grab my wind breaker...
No wonder your boat's name has the word "wind" included in it...

I think I'll save my shekels and stick to sculling where I don't need to be protected by your "40 foot trees".

TTFN
PISS-B (parting is such sweet bliss!)

Yep.

That's a north wind.

If there's a north wind, you'd want to go to Rowley's Bay.

http://maps.google.com/maps?client=safa ... CBYQ8gEwAA

http://maps.google.com/maps?f=s&utm_cam ... -na-us-bk-

ranger

[ranger]

You have done nothing to show us that your methods teach anyone anything.

True.

You have every right to be skeptical until BIRC 2010, or perhaps even WIRC 2011, when I race fully trained, rowing well (13 SPI), at low drag (118 df.).

And even if I _am_ successful, this only demonstrates that someone as crazy (and as patient, dedicated, and talented) as I am can benefit from these methods.

Then again, 6:16 (or is it now 6:12?) at 60 will be a pretty impressive row to result for a set of training principles, even if these training principles are only workable for nut-cakes like me.

No?

ranger

[hjs]

You have done nothing to show us that your methods teach anyone anything.

True.

You have every right to be skeptical until BIRC 2010, or perhaps even WIRC 2011, when I race fully trained, rowing well (13 SPI), at low drag (118 df.).

And even if I _am_ successful, this only demonstrates that someone as crazy (and as patient, dedicated, and talented) as I am can benefit from these methods.

Then again, 6:16 (or is it now 6:12?) at 60 will be pretty impressive result, even if they are only relevant to nut-cakes like me.

No?

ranger

Indeed no, If someone who pulled 6.28 ish the way to did with all the training would pull 8 years later at you age is not impressive. It is out off this world.
But luckily we don,t have to fear this happening, it just a matter of watching to unfold the trainwreck again at the standstill of 6.4x.x at max drag at some minor race.

[ranger]

Indeed no, If someone who pulled 6.28 ish the way to did with all the training would pull [6:16] 8 years later at your age is not impressive. It is out off this world.

Yep.

I have the best coach in the world.

Or in whatever world it is I hang out in:

http://www.youtube.com/watch?v=NzlG28B-R8Y

ranger

[hjs]

Indeed no, If someone who pulled 6.28 ish the way to did with all the training would pull [6:16] 8 years later at your age is not impressive. It is out off this world.

Yep.

I have the most retarded, idiot, no good for whatever coach in the world.


ranger

I fixed your typos

[Citroen]

And even if I _am_ successful, this only demonstrates that someone as crazy (and as patient, dedicated, and talented) as I am can benefit from these methods.

Nice demostration of self-aggrandizing masturbatory modesty there. You'll get the gold medal for that alone.

You've achieved new depths of trolling with that one.

[ranger]

Nice demostration of self-aggrandizing masturbatory modesty there. You'll get the gold medal for that alone.

Yea, I think it's usually best to tell the truth, even if it is a social gaff.

Most conventional social behavior makes us feel good, sure, but it is largely a lie.

Training plans for rowing are a relevant case in point.

ranger

[macroth]

social gaff

Doing a lot of social fishing these days?

You know, there's no shame in avoiding words that you can never spell properly, even if you're a college English professor.

On another note, just because you're socially inept doesn't mean conventional social behavior is the problem.