Ranger's training thread

[BrianStaff]

There is an easy way for Mike to show what he can do OTErg.

And it's coming right up.

BIRC 2010.

But the chicken shit will never show.

He is just all hot air.

This is just brilliant.

Mike showed up in Boston in 2009 to race you.

But some chicken shit who is full of hot air didn't show up.

ranger - it was yet another DNS to add to your resume

[BrianStaff]

I'll be 165 lbs. or below when I row at the Head of the Grand in three weeks.

Why haven't you registered yet?

[ranger]

If you drive is only .5 seconds, as mine is now, rowing at 118 df., you are in a 2-to-1 ratio at 40 spm.

There's the Danish lightweight stroke.

12 SPI

40 spm

1:30 pace.

2-to-1 is the ideal ratio for racing.

Time to start practicing this cadence--on a daily basis, and as much as possible.

ranger

[macroth]

If [industrial grade cow manure]

Time to start practicing this cadence--on a daily basis, and as much as possible.

ranger

You've been saying it's time to start doing something or other for over a week.

What you actually need to start doing is focusing your feeble little mind on a specific, reachable target and stick to it.

Instead, you keep switching "ideal" cadences and rythms and paces and drag factors every few hours, spinning around like a goddamn windvane in a tornado.


Time is running out. Are you going to get your act together and show a little courage, or are you going to keep fiddling around in your basement, day-dreaming and making up excuses?

[ranger]

Wow.

Training Nirvana has arrived.

My years and years of practicing how to row perfectly (13 SPI for lightweights; 16 SPI for heavyweights) has now merged with my everyday UT1/Level 3 rowing, right at the recommended rate (24 spm).

In my daily UT1/Level 3 rowing, I now just go along, 1:44 @ 24 spm (13 SPI), 118 df.

_Very_ relaxing stuff.

At least subjectively, pulling this 1:44, I am in a 3-to-1 ratio, the most musical of the rowing beats.

Rhythmically, this rowing is just a four-beat measure, with the downbeat on the arm pull.

One beat for the drive; three beats for the recovery.

and-ONE-//-and-TWO-and-THREE-and-FOUR

.62 seconds for the drive.

1.86 seconds for the recovery.

Great stuff.

_Very_ easy to lock into, and then just do unconsciously, automatically, habitually.

That's when rowing _really_ gets fun.

It is going to be a beauty and a joy forever doing this sort of rowing for the rest of my life, both OTW and off.

Pulling 13 SPI as a 60s lwt is _inconceivably_ fast relative to my peers in size and age.

The hammer row in the 60s lwts at WIRC 2010 was 1:46 pace, 7:04.

At 13 SPI, 1:46 is 22 spm.

Keeping my technique constant, when I am fully trained, I will probably race at 34 spm.

I'll rate at least 22 spm for a FM.

Clearly, the best training regimen for me to be on this year would be double sessions, one session of UT1 in the morning, and then one session of AT, TR, or AN in the afternoon, with some cross-training OTBike after each session OTErg.

A regimen of that sort would get me ready to race (any distance, including 2K) in no time flat.

Over the next month or so, I'll see if I can work something like this into my flow of energies, my work life, and personal life.

I don't prefer double sessions, but then again, the position I am in right now is pretty unnusual and should not be squandered due to half-ass effort.

No more need for low rate rowing (16-23 spm, "Learn to Row"/LTR).

I now row perfectly (13 SPI) at low drag (118 df.).

ranger

[macroth]

More day-dreaming and excuses, including:

Over the next month or so, I'll see if I can work something like this into my flow of energies and personal life.

In other words, you'll be racing at BIRC "unsharpened" (at least in your own mind). Too bad.

[ranger]

More day-dreaming and excuses, including:

Over the next month or so, I'll see if I can work something like this into my flow of energies and personal life.

In other words, you'll be racing at BIRC "unsharpened" (at least in your own mind). Too bad.

Right now, I am rowing _all_ of my meters at least two seconds per 500m faster than hammer 2K pace in my age and weight division for WIRC.

That would be like Nav doing all of his meters at 1:30 or faster.

That isn't sharpening?

Wake up, dude.

Time to thump that watermelon on your shoulders.

ranger

[ranger]

More day-dreaming and excuses, including:

Over the next month or so, I'll see if I can work something like this into my flow of energies and personal life.

In other words, you'll be racing at BIRC "unsharpened" (at least in your own mind). Too bad.

I don't know whether I will be fully sharpened for BIRC.

But I'll be fully sharpened for WIRC.

No matter.

At 13 SPI, Rocket Roy's 55s lwt WR is just a tad faster than 27 spm.

I'll certainly be able to do that by BIRC.

In fact, I suspect that, by BIRC, I'll be able to do at least 31 spm for 2K, perhaps 32 spm, even if I am not fully sharpened.

By then, I'll be doing 4 x 2K @ 27 spm, as a standard AT workout.

Whatever happens, at BIRC 2010, I'll be much sharper for racing than I have been in seven years.

My work on technique is complete.

I am now just training to race.

13 SPI

118 df.

ranger

[ranger]

What you actually need to start doing is focusing your feeble little mind on a specific, reachable target and stick to it.

Naw.

What you need to do is shut up, tend to your own business, which is in much more need of attention than mine, and let someone who really knows how to train show you how.

ranger

[macroth]

I don't know whether I will be fully sharpened for BIRC.

But I'll be fully sharpened for WIRC.

No matter.

At 13 SPI, Rocket Roy's 55s lwt WR is just a tad faster than 27 spm.

I'll certainly be able to do that by BIRC.

In fact, I suspect that, by BIRC, I'll be able to do at least 31 spm for 2K, perhaps 32 spm, even if I am not fully sharpened.

By then, I'll be doing 4 x 2K @ 27 spm, as a standard AT workout.

Whatever happens, at BIRC 2010, I'll be much sharper for racing than I have been in seven years.

My work on technique is complete.

I am now just training to race.

13 SPI

118 df.

ranger

A reminder/disclaimer for our readership:

None of the above constitutes a "plan", or a "promise". These are just the latest products of ranger's imagination. Having not yet done a single measurable, predictive or organized workout in preparation for his race on Nov. 21st, he isn't in a position to plan, predict or promise anything. Just ifs and whens and maybes.

[hjs]

What you actually need to start doing is focusing your feeble little mind on a specific, reachable target and stick to it.

Naw.

What you need to do is shut up, tend to your own business, which is in much more need of attention than mine, and let someone who really knows how to train show you how.

ranger

hahahaha


The sharpening must be a tad below par at the moment......................


Dangy show you ? that must be a typo

[ranger]

[removed}

[ranger]

I would guess that the 1:44 @ 24 spm (13 SPI) that I am now rowing in my everyday UT1 training is right around 10 seconds per 500m faster than the 1:54 @ 24 spm (10 SPI) that I used to row back in 2003, when I was the 50s lwt WR-holder.

This difference has nothing to do with fitness.

This difference is all a matter of technique.

In 2003, I rowed like shit at max drag (200+ df.).

I now row perfectly at low drag (118 df.).

In four months, I will be 60 years old.

ranger

[macroth]

I would guess that the 1:44 @ 24 spm (13 SPI) that I am now rowing in my everyday UT1 training is right around 10 seconds per 500m faster than the 1:54 @ 24 spm (10 SPI) that I used to row back in 2003, when I was the 50s lwt WR-holder.

Why are you guessing? Is it because you can't currently row 1:44 @ 24 spm "UT1" for more than a few 100m without taking a break and therefore aren't sure how to compare that to what you used to do in 2003? Is it because you can't remember if you actually rowed at 1:54 @ 24 spm in 2003 and just dreamed up that number based on what you believe your UT1 training might have been back then given a 6:30 ish 2K? Is it because you have no idea what your HR is at when you do these untimed, unmeasured pieces?

Less guessing, less dwelling on the past, more preparing for your next big race, rangerboy!

[PaulH]

I don't know whether I will be fully sharpened for BIRC.

How can you not know? Everyone sharpens in about the same way, for about the same effect, and that takes about a month. BIRC is almost two months away, you've already made it crystal clear that you've started sharpening, hence you will be sharpened by BIRC.