Ranger's training thread

[ranger]

It actually confirms my impression that 2K was as much as he could manage at that rate and pace

Yes, rowing badly at max drag, it indeed was.

As I have mentioned, no 55s lwt at the moment can do much better than 1:52 for 2Kr20.

I am now quite a bit better than I was in 2007.

I now row (pretty darn) well at low drag.

I think I could now do 1:44 for 2Kr20.

If the opportunity presents itself, I'll give it a try.

ranger

[ranger]

Read your brother & associates' study: It speaks of "work" in joules

Read his study?

Nah.

I have too much to read already.

Sorry about the confusion of units, measurements, etc., in my reference to the study.

ranger

[ranger]

Consequently, the International Olympic Committee mandates an allowable limit of 12 μg of caffeine per ml of urine [6,15]. A caffeine dose in the range of 9 - 13 mg/kg approximately one hour prior to performance will reach the maximum allowable urinary concentration for competition [6]. Caffeine consumption and urinary concentration is dependent on factors such as gender and body weight [94]. Therefore, consuming 6-8 cups of brewed coffee that contain approximately 100 mg per cup would result in the maximum allowable urinary concentration [15,94].

Ah.

6-8 cups is a lot.

I usually have 3-4 cups before I start my long training session in the morning.

I usually take a thermos of coffee to race venues.

After a weigh in, I usually drink quite a bit of cofee, but probably not more than four cups.

ranger

[ranger]

Okay, show me the screenshot from this year of workout data.

I am just getting into the throes of sharpening.

I'll post lots of screen shots, when I get around to doing "pieces.'

I have nothing to report of this sort at the moment, though.

At the moment, I am just getting used to the dynamics and timing of low drag (118 df.) when I am (1) rowing race pace and rate (1:34 @ 36 spm, 11.7 SPI) and (2) rowing perfectly at low rates (e.g., 1:50 @ 20 spm, 13.2 SPI).

This is a nice combination to work with in each of my daily morning erg sessions.

The ideal, I think, would be to do 10K of each in a 20K session, warming up with the perfect low rate rowing and then concluding with the rowing at race rate and pace.

ranger

[ranger]

Show me something I missed and I'll apologize for calling you a fraud and liar.

Not structuring sessions into timed "pieces" is an entirely legitimate way of training.

This mode of training has nothing to do with fraud and lying.

There are lots of ways to train.

Obviously, my modes of training are excellent.

They are not fraudulent and lying because they are not like yours.

Are your modes of training excellent?

If so, how do you know?

I know that my training strategies are excellent because they have produced excellent results--in fact, the best.

No one my age and weight has ever done any better.

ranger

[NavigationHazard]

Fraud. You edited the original post about 45 minutes ago to make it seem as though you said your generalization holds for LWs and not HWs. That's not what you posted originally.

Fraud. Fraud. Fraud.

No, I didn't.

ranger

I sit corrected. The edit to change yourself from a "60s lW" to a "55w/60s LW" [sic] and to add "For lightweights" to your sweeping generalization about 2ks was at 1:45 am Ann Arbor time. Silly me mistook it for 9:45 am.

[aharmer]

Nice attempt to skirt the issue at hand. Once again, you posted a blatant lie. You said were both asking for and posting screenshots. You are not posting screenshots. As usual, posting that you will do something in the future qualifies in your mind as you already having done it. When you actually post screenshots of your workouts, then you are posting screenshots of your workouts. Does that make sense?

Nobody cares what you think you'll do. They care about what you can show you've done. And you really plan to do 10k worth of 2k race pace work every day during your sharpening period, whenever that begins? Really? Preceded by 10k of 1:50/r20 each day? Really? Really? Okay, looking forward to two screenshots each day...the daily 1:50/r20 followed by some sort of interval workout equalling 10k worth of 2k race pace and rate. This should be fun. If you're going to lie and exaggerate, why not make it even the slightest bit believable. You'll never be able to post a screenshot because you could never come within a country mile of what you're claiming. That's called a 0/10 troll attempt. Come on, you've got more game than that.

[ranger]

To row 1:34/6:16, I'll have to row perfectly (13 SPI) at low rates (20-22 spm) for a HM, or even a FM, with a UT2 HR (70-75% HRR), for me, in and around 150 bpm.

I continue to work on it.

ranger

[ranger]

Nobody cares what you think you'll do.

I am not talking about what I think I'll do.

I am talking about what I have done and am doing.

This last year, no one my age and weight came within 20 seconds of my 2K, even though I didn't sharpen to race and was still working on some difficulties with technique.

At 59, I was better than all of the 55s lwts by six seconds.

Compare this to someone like NavHaz.

At 54, a similar position in an age bracket, just getting ready to enter the next one, last year, Nav fell short of the best 50s hwts by 15 seconds.

As far as I can tell, Nav also raced sharp.

As I view it, at least, sharpening is his normal daily routine OTErg.

ranger

[ranger]

You are not posting screenshots

No need to post screenshots of races.

The results are official.

ranger

[ranger]

And you really plan to do 10k worth of 2k race pace work every day during your sharpening period, whenever that begins? Really? Preceded by 10k of 1:50/r20 each day? Really? Really?

Yep.

Then I bike.

Then I row OTW.

This is not exceptional for me at all.

This is exactly comparable to what I did to prepare for pulling a lwt 6:28, rowing badly pulling at max drag, when I was just shy of 53 back in the fall of 2003.

Training is this way, rowing (pretty darn) well (12-13 SPI) at low drag (118 df.), I'll now pull 6:16 for 2K, even though I am eight years older.

In rowing, technique is an important part of your overall effectiveness and efficiency.

In general, all else equal, those who row well at low drag are quite a bit better over 2K than those who row poorly at high drag.

ranger

[ranger]

BTW, no other lightweight older than 50 has ever pulled sub-6:30.

In 2006, I pulled sub-6:30 when I was 55, without even sharpening for it, rowing poorly at high drag, and still working out problems with technique.

I now row (pretty darn) well (12-13 SPI) at low drag (118 df.) and will be sharpening hard for the next six months.

Only one 60s erger of any weight, Paul Hendershott, has ever pulled sub-6:30.

Paul is, what, 6'4". 230 lbs.?

I will be 60 in four months.

I am 5'11".

Last year, I weighed in at some of my race venues at 162 lbs.

So.

The air I am breathing now is getting pretty thin.

No?

ranger

[ranger]

aharmer--

A troll?

No, _you're_ the troll.

I am not sure why you want to embarrass yourself as you are doing, but, hey, I guess there are all sorts of fools in the world.

ranger

[hjs]

The moderaters are slacking................

[hjs]

You are not posting screenshots

No need to post screenshots of races.

The results are official.

ranger

Indeed they are.