Ranger's training thread

[leadville]

What part of my question don't you get? Maybe this will help remind you that it's YOUR phraseology:

Don't forget that the wolverine is closely related to the weasel - but bigger.

Bob S.

Bob - thanks - a much needed reminder of the rangerboy's genetic makeup!

[leadville]

Mike - alas, rangerboy's too screwed up to learn from his myriad and sundry mistakes.

He'll never achieve any of his goals. He'll never beat you head to head. He'll never post any evidence of his results. He'll never race OTW. He'll never get any faster. He's delusional, or a chronic substance abuser, or off his meds, or perhaps all three.

There's something really wrong w the guy. Some wires are crossed, or missing, or routed to the wrong brain parts.

The only reason I read this anymore is to identify and counter some of his more outrageously stupid training recommendations.

And to stay in touch with Nav, Byron, Bob, Jliddl et al. Good bunch of guys!

[hjs]

found this, in 2006 all was ready also, he also would race , but not at 13 spi but even at 13-14

by ranger on 18 Apr 2006, 9:25
I think I have reached a final shape to my stroke. No need to do better.

The shape of the stroke has the following qualities, on the drive and elsewhere, with the PM3 measuring the dimensions of the drive.

(1) Significant instantaneous pressure at the catch. Start at 40 lbs. pressure. Never start at the zero/baseline.

(2) Quick, straight line rise to peak pressure, 80-100 lbs. in about 10% of the time of the drive. Never reach peak pressure on a curved contour. Never take more than 10% of the drive time to reach peak pressure.

(3) Flat topped contour for the middle of the drive. Maintain peak pressure for 2/3 of the drive time. A slight curve on this top of the contour is also fine, rising a bit in the middle, but no more than 10 lbs. of pressure from catch pressure, always in a smooth curve, and never peaking beyond 50% of the drive time. That is, maintain constant force/acceleration of the chain through the middle of the drive.

(4) Smooth, curved, semi-circircular descent from peak pressure for the final 25 % of the drive.

(5) Recover arms and then back by half way through the stroke cycle.

(6) Spend a full 50% of the stroke cycle recovering the legs into the catch. That is, maintain as close to a 2-to-1 ratio as possible. Never pull the next catch too early, wait until the recovery time is sufficient to maintain the 2-to-1 ratio. Try to make the descent up the slide a slow but steady falling off of velocity.

I call the force contour of this storke a "forehead."

With some distortion here and there, the stroke is in a 6/8 meter, 1-2-3-/ 1-2-3 // 1-2-3 / 1-2-3, with the drive taking 4 beats and the recovery 8, with three full beats driving with the legs alone and six full beats for the recovery of the legs back into the catch. The opening of the back is instantaneous between beats three and four. The arm pull takes just one beat, as does the recovery of the arms. The recovery of the back also takes just one beat.

135 df.

When I get it right in my low rate rowing with breaks, I go 1:40 @ 22 spm, right about 16 SPI.

At 55 years old and 170 lbs. or so, I can't ask for anything better than that from my technique. No reason to try.

In addition to the other rowing I do this off season, I will do 15-30K of stroking a day in exactly this manner at @ 1:40 @ 22 (16 SPI), just taking breaks to stay comfortable.

Given that my target is a 6:16 2K (1:34 pace), this means that rowing with breaks in this final state can be defined at 22 spm @ 2K + 6, for 15-30K, taking breaks to stay comfortable, but maintaining about 2:00 pace over the course of the row.

This rowing should come out 2-3 SPI above 2K SPI. At the end of this off season, I will race at 13-14 SPI.

ranger

ranger

[aharmer]

That's a very interesting piece of information he hasn't been willing to divulge recently. 15-20k per day rowing with breaks, but averaging about 2:00 over the course of the session. Sounds pretty familiar...something a 6:40 erger would do. Wow, what a revelation!

[hjs]

That's a very interesting piece of information he hasn't been willing to divulge recently. 15-20k per day rowing with breaks, but averaging about 2:00 over the course of the session. Sounds pretty familiar...something a 6:40 erger would do. Wow, what a revelation!

And already not on "max drag" but a lot lower. In the same thread he talked about rowing at drag 95 in those days.

[Byron Drachman]

The devoted followers of Ranger's thread probably already know this, but I'll remind them. Saturday, Oct 23, at 8:00 in the morning EST is the grand-masters singles at the Head of the Charles. I hope they have the usual webcast. If so, you can get a glimpse of Mike and also Leadville as they go by making it look easy with their beautiful and efficient techniques.

Unfortunately, there is no web cast planned for the Head of the Grand. If Ranger does show up, maybe we can get some video.

[KevJGK]

I am not sure why you would want to throw a bunch of naive, ignorant barbs at someone, day after day, who is doing something, day after day, that that takes a level of skill, exertion, and dedication that you have never experienced and clearly cannot even comprehend.

I think we all comprehend what you are doing.

Many on this forum I suspect train quietly to a similar level as you relative to their own potential, ability and circumstance.

To my knowledge nobody else feels the need to exaggerate their potential or degrades the effort of others in the way you do.

[snowleopard]

I am not sure why you would want to throw a bunch of naive, ignorant barbs at someone, day after day, who is doing something, day after day, that that takes a level of skill, exertion, and dedication that you have never experienced and clearly cannot even comprehend.

I think we all comprehend what you are doing.

Many on this forum I suspect train quietly to a similar level as you relative to their own potential, ability and circumstance.

To my knowledge nobody else feels the need to exaggerate their potential or degrades the effort of others in the way you do.

Shall I be the first to point out the internal inconsistency here? Since ranger is not doing any of the things he claims to be doing, witness his posting schedule and race scores, he must be equally lacking in comprehension

[ranger]

He'll never beat you head to head.

True, at least for BIRC, it seems.

It appears that Mike isn't going.

I'll be there, though.

ranger

[ausrwr]

That remains to be seen. You'd better have some good travel insurance and a compliant doctor so when you decide not to get on that plane because you don't feel like racing you can get your money back.

What's the chance of you turning up to an OTW race and racing Mike? SFA. CRASH-Bs? SFA. You won't be in the same race, but you could compare times. Mike will beat you.

And spare us all the talk about no-one in the history of the sport having got better... All the evidence clearly shows you've joined everyone else and got worse.

What's worse, is that you've done it without a shred of humility, sportsmanship, or respect for anyone else in the sport, either OTW or OTE. Or even cycling, judging by how much you 'suspect' you would beat Roy by,

[leadville]

He'll never beat you head to head.

True, at least for BIRC, it seems.

It appears that Mike isn't going.

I'll be there, though.

ranger

And that's the only way you'll win an event; if Mike isn't there.

Unless, of course, its OTW. Then, because you'll never enter, at least you'll never 'lose'.

[ranger]

Many on this forum I suspect train quietly to a similar level as you relative to their own potential, ability and circumstance.

To my knowledge nobody else feels the need to exaggerate their potential or degrades the effort of others in the way you do.

That's just the issue, Kevin.

My goals aren't exaggerated.

And what I do (or not) doesn't degrade anyone.

We all just do what we can.

Are you saying that both what is put into training and gotten out of training should always be considered equal?

How so?

ranger

[aharmer]

Too many messages, I think I missed your reply to this...

Are you not sharpening, even though you say you are sharpening, or are you simply choosing not to show workout results? You know, those 5k's, 8x500's, etc. that you claim to be doing now? Show a screenshot and the forum will quit doubting your assault on 6:16.

[mikvan52]

To be honest:
I think ranger is faster than me on the erg. The record shows it.
I do wish him well and hope to race him someday. By then I may be able to beat him. I hope all his weight control stuff isn't too taxing for him... I don't want to race a 175 lb guy...

BIRC remains out of the question... I have far too much going on... I'm done with flying the Atlantic for a 2k unless it's something really special.
It's irresponsible to leave a carbon footprint the size of Canada!

For me..
It's full steam ahead for the HOCR. Then I'll go to the Head of the Fish in Saratoga Springs, NY...

This weekend is the Housatonic... good competition again...

And... here's a plug for a cool event w/seminars from rowing greats:
Jim Joy's Joy of Sculling in December..
Here's a link:

http://thejoyofsculling.com.s65642.gridserver.com/?p=30

I'm going...

[ranger]

To be honest:
I think ranger is faster than me on the erg. The record shows it.

What erg races you can win doesn't have anything to do with me specifically.

If you are pulling 6:50, you're not going to beat anyone who is very good.

That's is 10 seconds off of the standards for our age and weight now in place, and I suspect that those standards will stiffen up quite a bit, sooner than later.

Dennis just pulled a 2K at altitude equivalent to a 6:40 2k.

I don't know what I will do at BIRC, but my goal is 6:20.

Good luck with it, though, and I hope our paths _do_ cross soon.

It would be fun to race head to head, toe to toe.

ranger