Ranger's training thread

[mikvan52]

Ranger have you fixed your rear derailleur?

Hey m.fit...
This about the time of yer that Rich switches cross training to the stepper... another dead end for aspiring scullers..
He should be OTW (IMO)...

Trying to do stuff like this:

http://vimeo.com/16233749
14th place finisher to this video (bow #8) Kourtney De Haas
Masters 1x
Sunday morning

Interesting coverage of the entire course.
Includes a good pass and a bad one… ☺

Go to 9:06:20 am on the screen…

[whp4]

In addition to all the rowing 1:37 @ 30 spm, over the next month, I will want to get to 60'r20 @ 1:50.

ranger

What's the update, ranger?

Indeed - I'm not asking if he's done the piece, I'm asking if he's made that tricky tense transition from "will want" to "now actually want".

Perhaps if you resubmit in iambic pentameter you'll catch his eye...

[Byron Drachman]

Ranger have you fixed your rear derailleur?

Hey m.fit...
This about the time of yer that Rich switches cross training to the stepper... another dead end for aspiring scullers..
He should be OTW (IMO)...

Trying to do stuff like this:

http://vimeo.com/16233749
14th place finisher to this video (bow #8) Kourtney De Haas
Masters 1x
Sunday morning

Interesting coverage of the entire course.
Includes a good pass and a bad one… ☺

Go to 9:06:20 am on the screen…

Hi Mike,

That's a nice video of Kourtney De Haas on the course. Although at the Head of the Grand our intrepid hero went 30 or 40 meters outside of his lane and ran into an eight near the opposite shore, he is confident that he can learn to steer in a few days/weeks so negotiating the bridges and other rowers won't be any problem when he wins the HOCR next year. Heh, heh.

We had another morning of strong winds, temperature around 40, and rain this morning--nice weather for head race training.

Hi Mr Fit,

Ranger does not use cleats or clips. He cycles using running shoes, so you know he is doing square pedaling and cannot maintain a higher cadence.

[PaulH]

In addition to all the rowing 1:37 @ 30 spm, over the next month, I will want to get to 60'r20 @ 1:50.

ranger

Perhaps if you resubmit in iambic pentameter you'll catch his eye...

*ahem*

I know that time can pass with breathless haste,
And sharp'ning's lease hath all too short a date,
But progress counts for dreams both old and new,
And so I ask, erg-lord, how did you do?

[mrfit]

Hi Mr Fit,

Ranger does not use cleats or clips. He cycles using running shoes, so you know he is doing square pedaling and cannot maintain a higher cadence.

No....I shudder. I feel for him then. At a triathlon this year I forgot my bike shoes and had to do the bike leg in my running shoes. I did not think it was possible to bike in running shoes, but really had no choice. Regardless, I finished 4th (of 37) in my age group on the bike. Although I naturally had a good transition in T2 , it actually ended up killing my run. My legs were so tired trying to keep my ankle/foot stiff against the torque. I ended up 9th.

[ranger]

If it's so hard for me to row a 7:00 2k how is it that I can do two of them with an 8' rest in between..?
Yet another case of a workout you cannot replicate...

I am now pulling 1:44 @ 24 spm (13 SPI) in my distance rowing, in order to warm up for my faster work.

My goal is 60min, 1:44 @ 24 spm (13 SPI).

That's almost 9 x 2K @ 6:56, no rest.

ranger

[ranger]

Ranger have you fixed your rear derailleur?

Keep your local bike shop in business and drop it off for them to tune it up.

At 19mph max gear (53x12) is a diesel-like 56 rpm. I think you'll find more power with more revs.

I'm not riding max gear on the Kurt Kinetic.

RPMs are fine.

As I mentioned, my bike is entirely trashed.

It's unfixable.

I need to get and new one, but I probably won't until next summer.

ranger

[ranger]

Ranger does not use cleats or clips

I use toe clips.

I don't have any mechanical or muscular problems with high cadences, etc.

I just don't want to ride that hard.

20 mph is fine for my purposes--some mild cross-training to complement my erging.

ranger

[whp4]

As I mentioned, my bike is entirely trashed.

It's unfixable.

Like your rowing

[ranger]

I think the idea you will go to BIRC in 30 days and reset the record books for all time is funny ... but when you imply that you won't have to focus on the task at hand to do this I think that is amazing!

JimR

It depends on what you value, I guess.

In training for a 2K, the most important sort of rowing for me is top-end UT1, e.g., a hard 60min row, ideally, pushed beyond UT1 into AT for the last couple of Ks, in the context of a trial.

The faster I am on distance trials, the faster I am on 8 x 500m (3:30 rest).

Trials at 5K, 6K, 30min, and 10K are also great 2K training.

AT pace for me is 1:38, quite a bit faster than the 55s lwt WR, which was done at 1:39.5.

So, no "task at hand" is being neglected.

ranger

[mikvan52]

Hi Mike,

That's a nice video of Kourtney De Haas on the course. Although at the Head of the Grand our intrepid hero went 30 or 40 meters outside of his lane and ran into an eight near the opposite shore, he is confident that he can learn to steer in a few days/weeks so negotiating the bridges and other rowers won't be any problem when he wins the HOCR next year. Heh, heh.

We had another morning of strong winds, temperature around 40, and rain this morning--nice weather for head race training.

I expect more 'interesting' & 'expert' commentary about OTW from TSO over the next months... then, once again, come October 2011, silence about OTW and DNFs or DNSes.. well, perhaps a DFL.. (dead eff-ing last) We shall see.

Byron: For now we'll have to settle in and listen to the wonders of the stationary bike and the stepper... be still my heart!... until the erg season is over... It's sort of like watching the leaves fall or the snow melt... everything has its season...
ranger doesn't just post his ideas.. he composts them.. What a Renaissance man!

I'm still confused: How did ranger put the 10 million water meters he claimed to have sculled under his belt and NOT learn to steer?... Very strange...
Do you think he exaggerates the volume of his sculling workouts?

[mikvan52]

Trials at 5K, 6K, 30min, and 10K are also great 2K training.

Great!
ONCE AGAIN: What are your recent results of such trials (2010 only, please)

[mikvan52]

AT pace for me is 1:38

Please share with us how long you maintain this AT pace w/o a break.

[ranger]

How did ranger put the 10 million water meters he claimed to have sculled

10 million meters OTW.

Naw.

A couple or three million, I would say.

I row on one river course, which I know well and therefore don't have to consciously navigate, and open lakes.

I also haven't been concentrating on rowing rather than steering.

I just haven't had any need or desire to attend to it.

ranger

[ranger]

AT pace for me is 1:38

Please share with us how long you maintain this AT pace w/o a break.

The goal is 5K, 1:38 @ 29 spm (13 SPI).

In 2002-2003, I did 4K, 1:42 @ 32 spm, hauling anchor at max drag, rowing like shit (10.5 SPI).

I am quite a bit better than that now.

I now row well (13 SPI) at low drag (120 df.).

OTErg, you also rate about 29 spm for 5K, no?

9.5 SPI @ 29 spm is 1:48 pace.

And then 34 spm for 2K?

9.5 SPI @ 34 spm is 1:42.5 pace.

I'll probably rate the same.

On the other hand, I push my HR to 185 bpm at the end of a distance trial, so I have quite a bit more physiological room to move around in that you do, with your anaerobic threshold at 145 bpm and maxHR at 163 bpm.

As a result, you probably work a lot harder than I do using a natural stroking power to rate 29 spm for 5K.

ranger