Ranger's training thread

[ranger]

For me, at this point, rowing a lot of 1:40 @ 27 spm is great technical discipline.

I like the deliberate cadence.

And 1:40 @ 27 spm is both rowing perfectly for a lightweight (13 SPI) and (pretty much) the 55s lwt WR (1:39.5) for 2K.

Back in 2006, when I pulled 6:29 for 2K, I rowed a lot of 1Ks, 1:40 @ 27 spm.

500s would also be fine, though.

Over the next eight weeks, the goal should be to stretch this deliberate, perfect rowing out to 2K, and then to 4 x 2K.

Take good strokes!

118 df.

3-to-1 ratio

.55 seconds for the drive.

1.65 seconds for the recovery.

This work is AT.

I should work hard enough at it to get my HR over my anaerobic threshold, repeatedly, and for longer and longer stretches.

175 bpm

1:40 is AT for a 6:24 2K.

1:40 @ 27 spm is 11.63 MPS.

43 strokes for 500m.

86 strokes for IK.

172 strokes for 2K.

ranger

[ranger]

BTW, I started learning to row when I had just turned 52, after WIRC 2003, where I pulled a lwt 6:30, rowing poorly at max drag.

6:30 is five seconds slower than the present 50s lwt WR of 6:25.

If I pull a lwt 6:20 at BIRC 2010, rowing pretty darn well (12.5 SPI) at low drag (118 df.), that will be 22 seconds _faster_ than the 60s lwt WR of 6:42.

So, if that happens, my net gain from learning how to row pretty darn well (12,5 SPI) at low drag (118 df.) has been 27 seconds over 2K, right around seven seconds per 500m, a return on my labor of about a second per 500m a year.

None of this gain can be attributed to fitness.

In 2003, my fitness was just as good as it is now.

So my race at BIRC 2010 will be an interesting measure of the contribution of technique to 2K pace in erging, at least for one rower.

ranger

[ranger]

The two bike rides a day is really doing the trick with my weight.

It looks as though I will make weight for the first time in the middle of next week.

Then I want to lose 10 more lbs. by the time BIRC rolls around at the end of November.

About a pound a week over the next eight weeks.

That's a very reasonable rate of reduction.

ranger

[mikvan52]

my race at BIRC 2010 will be an interesting measure of the contribution of technique to 2K pace...

I agree.

[hjs]

my race at BIRC 2010 will be an interesting measure of the contribution of technique to 2K pace...

I agree.

But the outcome will be ignored completely by the nutty one

[mrfit]

It looks as though I will make weight for the first time in the middle of next week.

Then I want to lose 10 more lbs. by the time BIRC rolls around at the end of November.


ranger

Why 155 lbs as a desired state?

[NavigationHazard]

Translation: he weighs himself after workouts, not before them. To have a hope of being 165 lbs for a weigh-in without significant pre-race dehydration/rehydration problems, he has to be something considerably less than 165 lbs post-workouts.

An honest assessment of his hamsterweight would require weighing himself when properly rehydrated and fed. Since that would reveal how much heavier he is than he'd like us to believe, he won't do that. And we'll get the usual flurry of posts claiming, variously, 1) his weight is actually fine; 2) he's really burning fat, contrary to human physiology; 3) the cross-training doesn't at all degrade performance, as it's not really hard despite being more than anyone else on the planet is doing; 4) he's eating and drinking normally, although if he really were doing what he claims he'd be expending 4-5 kcal/day more than he's taking in and doing his body all sorts of damage....

[ranger]

And we'll get the usual flurry of posts claiming, variously, 1) his weight is actually fine; 2) he's really burning fat 3) the cross-training doesn't at all degrade performance; 4) he's eating and drinking normally.

Just a quick note to say that...

My weight is fine.

I am now burning fat hand over fist and will continue doing this for another seven weeks.

My two bouts a day of cross-training OTBike are now a cinch. They don't bother my hard rowing at all.

And I am just eating and drinking normally.



ranger

[ranger]

my race at BIRC 2010 will be an interesting measure of the contribution of technique to 2K pace...

I agree.

But the outcome will be ignored completely by the nutty one

6:20 won't get ignored by anyone.

As a 55s lwt WR and 55s lwt BIRC Championship record, it will be permanent, untouchable--forever.

ranger

[PaulH]

6:20 won't get ignored by anyone.

As a 55s lwt WR and 55s lwt BIRC Championship record, it will be permanent, untouchable--forever.

ranger

And to be absolutely clear, you're now just over a week into a 4-5 week sharpening routine (because, as we know, everyone sharpens in about the same way, with about the same result).

And hence, barring injury, you'll be able to put in a performance around* the date of BIRC of around 6:20.

And hence, if you only do around 6:40 (a very good row, I might add) you will have demonstrated what the contribution of what you describe as technique is to 2K pace.

Right?

(*Even if Eyjafjallajökull starts causing problems again, the row can still go ahead in Michigan)

[hjs]

I agree.

But the outcome will be ignored completely by the nutty one

6:20 won't get ignored by anyone.

As a 55s lwt WR and 55s lwt BIRC Championship record, it will be permanent, untouchable--forever.

ranger

You rowing with breaks ending up in 7 plus will, but I am sure you won,t go, your race will be set op film so it will be perfectly clear what you really can. And although you are not very bright even you will understand that this will not fit in your ongoing saga. So it will be a no show........................



again...

[jliddil]

Translation: he weighs himself after workouts, not before them. To have a hope of being 165 lbs for a weigh-in without significant pre-race dehydration/rehydration problems, he has to be something considerably less than 165 lbs post-workouts.

An honest assessment of his hamsterweight would require weighing himself when properly rehydrated and fed. Since that would reveal how much heavier he is than he'd like us to believe, he won't do that. And we'll get the usual flurry of posts claiming, variously, 1) his weight is actually fine; 2) he's really burning fat, contrary to human physiology; 3) the cross-training doesn't at all degrade performance, as it's not really hard despite being more than anyone else on the planet is doing; 4) he's eating and drinking normally, although if he really were doing what he claims he'd be expending 4-5 kcal/day more than he's taking in and doing his body all sorts of damage....

And to further add take a look at this article (free). Not so much for the general conclusions but the discussion around actual research on exercise and the ability to burn fat.
http://www.ncbi.nlm.nih.gov/pmc/article ... ool=pubmed

[KevJGK]

Training is important but talent is more. You can do al the trainig you want if you don,t have raw talent you will never become really fast.

Ah, Henry.

Sad show, mate.

This is just a convenient excuse for those without the smarts to learn or guts to train.

Disappointing stuff.

ranger

I thought I would bring this over from the locked thread to ask if you really stand by this as I tend to disagree with you.

I understand you managed a sub 06:30 aged around 52 without really training for it and with less than perfect technique.

There are plenty of others by comparison who train really hard who will never get close to your times no matter how hard they train. The reason for that in many cases has a lot to do with genetics and you are off the mark if you dismiss a lack of natural potential as a convenient excuse.

[ranger]

It looks as though I will make weight for the first time in the middle of next week.

Then I want to lose 10 more lbs. by the time BIRC rolls around at the end of November.


ranger

Why 155 lbs as a desired state?

155 lbs. is just a limit for me.

So why not?

That's 5% body fat, weight in high school as a three-sport athlete.

ranger

[ranger]

Translation: he weighs himself after workouts, not before them. To have a hope of being 165 lbs for a weigh-in without significant pre-race dehydration/rehydration problems, he has to be something considerably less than 165 lbs post-workouts.

An honest assessment of his hamsterweight would require weighing himself when properly rehydrated and fed. Since that would reveal how much heavier he is than he'd like us to believe, he won't do that. And we'll get the usual flurry of posts claiming, variously, 1) his weight is actually fine; 2) he's really burning fat, contrary to human physiology; 3) the cross-training doesn't at all degrade performance, as it's not really hard despite being more than anyone else on the planet is doing; 4) he's eating and drinking normally, although if he really were doing what he claims he'd be expending 4-5 kcal/day more than he's taking in and doing his body all sorts of damage....

And to further add take a look at this article (free). Not so much for the general conclusions but the discussion around actual research on exercise and the ability to burn fat.
http://www.ncbi.nlm.nih.gov/pmc/article ... ool=pubmed

Why would I need to read articles about losing fat?

I have been losing fat to prepare to row as a lightweight, repeatedly, for almost a decade now.

I have made weight a couple of dozen times at race venues.

Fait accompli, two dozen times.

ranger