Ranger's training thread

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
ranger
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Re: Ranger's training thread

Post by ranger » October 8th, 2010, 12:14 pm

hjs wrote:The rest of your racing between 2003 and now can plotted in a straight line
Well, since I haven't been training to race for the last seven years, I am not sure what to say about my racing over that period (other than perhaps this: I have been the best for my age and weight, nonetheless).

But I can say this:

Yes.

My training since 2003 can be plotted in a straight line, starting from 10 SPI at max drag rowing poorly, moving, slowly, but steadily, to 13 SPI at low drag rowing perfectly.

That training is now complete.

For the next six months I will just be using the results of that training, preparing to race.

Each session OTErg, I will warm up for 10K, rowing perfectly, 1:48 @ 21 spm (13 SPI, 13 MPS).

Then I will do a second 10K working with race pace and rate, 1:34 @ 36 spm (11.7 SPI), 2-to-1 ratio.

118 df.

I will also cross-train for a couple of hours each day on my bike, 22 mph, 155 bpm heart rate.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Steve G
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Re: Ranger's training thread

Post by Steve G » October 8th, 2010, 12:25 pm

ranger wrote:Nice two hour bike ride this morning, after erging, while waiting for the river to warm up.

45 miles, 22.5 MPH, HR 151 bpm.

30 degrees F. this morning by my thermometer.

When I can, it is time to switch my OTW rowing to noon.

My start time at the Head of the Grand is 11:30 a.m.

Happy for that.

The forecast for next Sunday is 55 degrees F. as a high.

ranger
Rich
That is slightly misleading to a casual viewer, you did not have a bike ride, you sat on a static bike for 2 hours.
There is a slight difference there, one is enjoyable the other is a slog only used by time triallers to do sessions, and for when the weather is bad.
You are obviously using minimum resistance and the distance covered means absolutely nothing

Steve

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mikvan52
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Re: Ranger's training thread

Post by mikvan52 » October 8th, 2010, 12:25 pm

ranger wrote:
DU Thomas wrote:Just like he focuses on poetic rhythm


I have a Ph.D. in linguistics, with a specialty in syntax.

My first professional work was on poetic syntax.

I now have a full poetics (which contains a rhythmics, a linguistics, a rhetoric, and a semantics, in addition to a theory of interpretation: modes, genres, textures, and styles) and teach major author courses in modern poetry using this theory: E.E. Cummings, William Carlos Williams, Wallace Stevens, Marianne Moore, Robert Frost, and Elizabeth Bishop so far.
and their 2k erg scores are?... :D

Btw: \not to brag, or anything:
but I now have a full advanced degree in Elvin Bishop, Marianne Faithful, Robert Plant, Wallace and Grommit, Carlos Castenada, & Z.Z. Top. I took an internet course!

Full screen this link and crank it up! Far more enjoyment than reading what that amazing rhythm ace, von ManBatt, has to say!

http://www.youtube.com/watch?v=cnMFOeEPUks

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becz
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Re: Ranger's training thread

Post by becz » October 8th, 2010, 1:10 pm

Rich,

It would be very interesting to see a screen shot of your PM4's meter totals for the last several months. It's under

More Options --> Memory/Log Card --> Month Totals

You clearly know how to snap a picture of your monitor, and this has nothing to do with "racing your training".

The interest (to me, at least) would be to understand how the volume you're putting in correlates with with what you're seeing from a weight loss standpoint.
[url=http://www.homestarrunner.com/fhqwhgads.html]fhqwghads[/url]

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jliddil
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Re: Ranger's training thread

Post by jliddil » October 8th, 2010, 2:35 pm

becz wrote:Rich,

It would be very interesting to see a screen shot of your PM4's meter totals for the last several months. It's under

More Options --> Memory/Log Card --> Month Totals

You clearly know how to snap a picture of your monitor, and this has nothing to do with "racing your training".

The interest (to me, at least) would be to understand how the volume you're putting in correlates with with what you're seeing from a weight loss standpoint.
That has a snowball's chance in hell of occuring
JD
Age: 51; H: 6"5'; W: 172 lbs;

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Re: Ranger's training thread

Post by Citroen » October 8th, 2010, 2:50 pm

hjs wrote:The moderaters are slacking................
No they're not, they' were working hard in Mainz, Germany and not playing at troll hunting on here.

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hjs
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Re: Ranger's training thread

Post by hjs » October 8th, 2010, 2:56 pm

Citroen wrote:
hjs wrote:The moderaters are slacking................
No they're not, they' were working hard in Mainz, Germany and not playing at troll hunting on here.

:wink: ok ok ok, but he really is getting out, his straight jacket is getting loose

ranger
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Re: Ranger's training thread

Post by ranger » October 8th, 2010, 4:45 pm

Steve G wrote:Rich
That is slightly misleading to a casual viewer, you did not have a bike ride, you sat on a static bike for 2 hours.
There is a slight difference there, one is enjoyable the other is a slog only used by time triallers to do sessions, and for when the weather is bad.
You are obviously using minimum resistance and the distance covered means absolutely nothing
No matter.

When I am OTBike, I only care about the time I spend and the HR I run (and therefore the calories I burn), although, as I have said many times, I have checked my speed out on the road and it matches what I am reporting here very closely.

I only ride on the trainer, rather than out on the road, as I have done for years and years before I took up OTW rowing, because I am now doing this OTBike work when it is dark.

When the sun comes up, I now row OTW rather than bike.

ranger
Last edited by ranger on October 8th, 2010, 4:52 pm, edited 1 time in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

ranger
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Re: Ranger's training thread

Post by ranger » October 8th, 2010, 4:50 pm

jliddil wrote:
becz wrote:Rich,

It would be very interesting to see a screen shot of your PM4's meter totals for the last several months. It's under

More Options --> Memory/Log Card --> Month Totals

You clearly know how to snap a picture of your monitor, and this has nothing to do with "racing your training".

The interest (to me, at least) would be to understand how the volume you're putting in correlates with with what you're seeing from a weight loss standpoint.
That has a snowball's chance in hell of occuring
True.

:D :D

My erging doesn't bear on my weight loss much at all. My erging is only 1/3 of the physical work I am doing (OTErg, OTBike, OTW).

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

ranger
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Re: Ranger's training thread

Post by ranger » October 8th, 2010, 4:56 pm

mikvan52 wrote:and their 2k erg scores are?
No rowers here, but poets are often athletes.

Frost played wide receiver in football and had a major league curve ball.

Williams ran the quarter on the track.

Moore played tennis until she was 60 years old.

Stevens got up at dawn and put himself through a daily exercise routine.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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jliddil
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Re: Ranger's training thread

Post by jliddil » October 8th, 2010, 10:13 pm

Richard Cureton Associate Professor, Just could never make it to full prof. too f'ing bad
JD
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Re: Ranger's training thread

Post by whp4 » October 9th, 2010, 2:07 am

ranger wrote:
Steve G wrote:Rich
That is slightly misleading to a casual viewer, you did not have a bike ride, you sat on a static bike for 2 hours.
There is a slight difference there, one is enjoyable the other is a slog only used by time triallers to do sessions, and for when the weather is bad.
You are obviously using minimum resistance and the distance covered means absolutely nothing
No matter.

I only ride on the trainer, rather than out on the road, as I have done for years and years before I took up OTW rowing, because I am now doing this OTBike work when it is dark.
Makes perfect sense to me — you're in the dark about all things rowing and biking :lol:

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Re: Ranger's training thread

Post by ranger » October 9th, 2010, 2:25 am

whp4 wrote:you're in the dark about all things rowing and biking
Agreed.

I don't know much about either.

Given my age and my competition, though, I don't have to know anything more.

Now, I just need to hold to my daily regimen and I will end up quite a bit better than any 60s rowers of any size have ever been, both OTW and OTErg.

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

In the history of the sport of indoor rowing, no one beyond their 30s has trained themselves to row perfectly at low drag.

OTW, I now pull 7-8 SPI.

With more practice and experience, together with my physical capacities and training, that is plenty good to win the Veterans race at the Head of the Charles.

As the years go by, and I get better and better, times at the Head of the Charles are (overly) handicapped, so no Veteran rower who is still learning to row is punished for improving by the passage of time and the entry of younger rowers into the division.

Because of handicaps, the Veteran race at the Head of the Charles is often won by a rower approaching 70 rather than one who has just turned 60.

I am delighted that I still have lots of the learn.

This means that, OTW, I might improve steadily from now until I am 70.

Old foggie scullers like Mike VB, Rob Slocum, and Bob Dietz have nothing more to learn.

So as they age, they can only get worse and worse unless they do something pretty startling to reverse this decline.

When I retire in a a couple of years, I will also have much more time and money to explore both sports more extensively--equipment, racing venues, training techniques, rigging, big boats as well as small boats, coaching, club activities, the history of the sport(s), winter training venues, etc.

When I don't have to work all day, I can also shift my training times so that I do all of my training outdoors in the daylight.

When I retire, my wife and I are also going to get a winter home in a warm climate to go with our summer cottage in Door County, WI (and our house here in Ann Arbor), so I can bike and row all year round.

That will be fun, too.

Over the last ten years, I guessed _both_ of the major bubbles and then downturns in the stock market (the tech bubble and the housing bubble), not losing a cent and quadrupling my investments while no one else made a cent, so we will have enough money in retirement to own all three houses outright, no mortgages needed, and plenty more in addition to that to fund travel and a range of other activities.

Academics aren't paid much in their day jobs.

But their jobs are enjoyable, providing room for both personal expression and a flexible lifestyle.

And then, as my investments in the stock market illustrate, being smart can pay off in other ways that compensate for losses in revenue.

When I retire, my retirement savings might well equal my lifetime earnings; and both my wife and I get social security as well on top of that.

That makes for a pretty comfortable old age.

ranger
Last edited by ranger on October 9th, 2010, 4:59 am, edited 8 times in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Rockin Roland
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Re: Ranger's training thread

Post by Rockin Roland » October 9th, 2010, 2:43 am

ranger wrote:
OTErg, I now row perfectly (13 SPI) at low drag (118 df.).

In the history of the sport, no one beyond their 30s has trained themselves to row perfectly at low drag.

ranger
:lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol:

Gotta laugh.

Now that's a very big call to make.
PBs: 2K 6:13.4, 5K 16:32, 6K 19:55, 10K 33:49, 30min 8849m, 60min 17,309m
Caution: Static C2 ergs can ruin your technique and timing for rowing in a boat.
The best thing I ever did to improve my rowing was to sell my C2 and get a Rowperfect.

ranger
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Re: Ranger's training thread

Post by ranger » October 9th, 2010, 2:59 am

BTW, yesterday I got a new Kinetic trainer for my bike.

This winter, I'll buy another bike, too.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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