Ranger's training thread

[aharmer]

You show that simple piece that you do every day and everybody here will give you the respect you long for.

He's not looking for respect. He's looking for attention.

Here is my challenge to everyone (Mike included): no more responding to anything Ranger might post after 1-1-2011, assuming, of course, that he survives BIRC to post again. I am as addicted to this show as the next person, but there has to be a better way to contribute to the erg/rowing community than this.

Alternately everyone has to put a jar beside their computer. Toss in $0.25 per post you make in response to Ranger on any thread, charity of your choice. I'll start my jar now.

Not a bad idea. I'll be long gone by then though. After a BIRC no-show, DNF, handle down or 6:40 something performance it's over. No more excuses for him to weasel out of his lies, no more reason for us to show up. All or nothing in a couple short weeks. We'll have to be creative and come up with new topics to discuss...something a bit more educational for all of us.

[H2O]

I cannot and do not believe that Ranger would lie, nobody here rally believes that.
But we know that he cannot row 1:44@24 at distance (say 8K).
On the other hand he seems to remember clearly that he is doing this fairly easily.

So what's going on?

Could it be an illness, hallucinations?
Hard to believe since these hallucinations are logically consistent and stable over time.

I discovered the solution in the work of David Jacobs, Ph.D., Associate Professor of History at some accredited college.
His careful research clearly proves that space aliens are in the business of abducting citizens and using them for their nefarious purposes. They then implant screen memories to block out the actual proceedings.

I believe that Rich is a victim of these evil creatures which impant in his mind carefully crafted memories
of training sessions and paces which then prompt Rich to travel to race venues and launch himself into races
with imprudent paces.

It would explain the odd fact that he believes to wake up at 3:00 AM to commence his workouts.
The aliens are known to be nocturnal.

[mikvan52]

What's your best 5k on the erg.. Mine is under 17:50 and is in the 17:50's ...You claim to have 16:30 capability

I have done 17:10 for 5K, but that was at max drag, rowing like shit.

I am quite a bit better than that now.

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

If you rowed well (13 SPI), you'd also be capable of 16:30 for 5K, once your were trained up for it, because you'd only have to rate what you do now, 29 spm.

You'll have trouble pulling 16:30 @ 9.5 SPI, though, because to get it done, you'd have to rate close to 40 spm.

That's a bit much, if you are pulling for almost 20 minutes.

ranger

Why don't you just say:
"I don't care to answer the real question." and move on...

I asked: "What do you do your Anaerobic (eg. 20' long w/o a break) workouts at now."
You just like to jerk people around.
Who does that help? This is a training forum. Why don't you play along: provide some substance to your "I'm much better..."?

[mikvan52]

You show that simple piece that you do every day and everybody here will give you the respect you long for.

He's not looking for respect. He's looking for attention.

Here is my challenge to everyone (Mike included): no more responding to anything Ranger might post after 1-1-2011 (etc)

I don't think I'll last that long...
I almost made the transition to a ranger-free existence a few days ago.
I'm out of here right no(w)

Ahh, it feels good already...

I no longer need this............................................. (click)..........................................................................................

[Byron Drachman]

Ahh, it feels good already...

You think it is that easy? Cold turkey? Wait till the delirium tremens set in. Then what?

[ranger]

You show that simple piece that you do every day and everybody here will give you the respect you long for.

This is the funniest thing I have heard so far.

Been there, done that.

You have no understanding of the depth, pitch, and ineradicable ill-will in the tight, snobbish rowing community.

In 2003, I broke the WR twice in a row and it only heightened the pitch of nasty nay-saying, which had already been going on for a year.

So, in response, three weeks later, I broke the WR a third time.

Robert Brody, coach of the USIRT, probably lost his job over the issue, and now, there _is_ no USIRT.

No wonder.

After twenty years with the company, at Concept2, they had to lock Brody's computer and tell him to go home.

I am happy to have a discussion about training with some decent human beings, but nay-sayers are not human beings, and nay-saying is not a conversation about training.

Nay-sayers are vermin--insecure, small-minded, passive-agressive wimps, who, being lame themselves, don't want anyone else to succeed, especially if those who are succeeding are doing something that they aren't doing--or can't, or won't.

Anyone have some rat poison?

ranger

[ranger]

But we know that he cannot row 1:44@24 at distance (say 8K).

There is no evidence for this at all.

That is the problem with nay-saying.

It is entirely unjustified.

What nay-sayers presume is just a product of their own insecurities, ill-will, projections, and other personal maladies.

These presumptions have nothing to do with reality,

ranger

[ranger]

After your fitness is maximal, you get faster by getting better at rowing.

Getting better at rowing doesn't take any more effort, or fitness, at all.

It takes more skill.

Getting more skillful as a rower is entirely possible.

It just happens so rarely that no one seems to believe it.

All training plans for rowing just address fitness.

They have nothing at all to say about how to get better at rowing.

ranger

[luckylindy]

But we know that he cannot row 1:44@24 at distance (say 8K).

There is no evidence for this at all.

That is the problem with nay-saying.

It is entirely unjustified.

What nay-sayers presume is just a product of their own insecurities, ill-will, projections, and other personal maladies.

These presumptions have nothing to do with reality,

ranger

So why not post a picture after one of your workouts? Everyone else has no problem doing so from one of theirs, so why do you?

[ranger]

So why not post a picture after one of your workouts?

As i have explained many times, lately, I like to train is freer ways, off the clock, so that I can work on technique, which I am trying to improve.

I only do trials and 2K predictors on the clock.

But I will happy to post the result when I race 60min, 1:44 @ 24 spm, which I am now working toward.

I am entirely willing to post the results of my 2K predictors, as I do them.

And, of course, I am entirely willing to race, even if I am not preparing to race, as I have done continuously, despite the hoots and howls about my performances.

For the last two years, I have the best 2K time in the 55s lwts, without even preparing for it.

So there is nothing to prove there.

ranger

[whp4]

You have no understanding of the depth, pitch, and ineradicable ill-will in the tight, snobbish rowing community.

Ah, the old "nefarious people at C2 have it in for me because my ability threatens them" malarkey.

I am happy to have a discussion about training with some decent human beings, but nay-sayers are not human beings, and nay-saying is not a conversation about training.

Where are you going to find some decent human beings who want anything to do with you?!?

Nay-sayers are vermin--insecure, small-minded, passive-agressive wimps, who, being lame themselves, don't want anyone else to succeed, especially if those who are succeeding are doing something that they aren't doing--or can't, or won't.

That might be true, but irrelevant, as you aren't succeeding. The nay-sayers have been right for at least 6 years, and it looks like this year is going to be yet another in their win streak. Predicting that you'll f*** up your preparations is about as challenging and risky as predicting that health care and college tuition will be more expensive in the future.

[ranger]

That might be true, but irrelevant, as you aren't succeeding.

Hardly.

No one is succeeding any better--or they would be outrowing me.

They aren't.

By racing their training, they are just getting worse and worse.

As we will see at BIRC 2010 and WIRC 2011, I am getting better and better.

Dennis has quit.

Roy has quit.

Mike C. has quit.

Mike VB is fading so far off my stern he is no longer even in sight.

The gap in my times and theirs, I think we will find this year, when I am fully prepared to race, is now approaching 30 seconds over 2K.

A few years ago, that gap was only 10 seconds.

ranger

[luckylindy]

So why not post a picture after one of your workouts?

As i have explained many times, lately, I like to train is freer ways, off the clock, so that I can work on technique, which I am trying to improve.

I only do trials and 2K predictors on the clock.

But I will happy to post the result when I race 60min, 1:44 @ 24 spm, which I am now working toward.

I am entirely willing to post the results of my 2K predictors, as I do them.

Sounds good, I look forward to seeing them. Good luck with your training.

[BrianStaff]

You are so full of shit you should be buried under a rose bush. It would bloom forever.

After 443 pages, this is one gem that I need to file away for future use - thanks

[ranger]

I agree with JimR and H20 in this:

Sure, if I am pulling a relaxed 13 SPI, it is entirely possible now to spend most of my time exploring the distances and paces I can do at my anaerobic threshold (172 bpm) without any negative consequences for technique.

13 SPI is rowing perfectly for a lightweight of any age.

To do this, JimR is right that rowing at 24 spm is not attending to the business at hand.

I need to be doing most of my distance rowing now at 27 spm, which is what I rate when I am at my anaerobic threshold.

I shouldn't get distracted by the possibility of longer distance rowing at 24 spm.

As Rod Freed demonstrated, for older lightweights, at least, the best distance for this "threshold" rowing with a HR up at 170 bpm and beyond is 30min/9K.

In the fall of 2002-2003, I worked up to 9K, 1:45 @ 30 spm (10 SPI), rowing like shit, hauling anchor at max drag.

Rowing well (13 SPI) at low drag (120 df.), I should now be able to work up to doing the same sort of 30min training rows, perhaps doing two or three of them in a session, as Freed did, if I am devoting the session to distance rowing, but with a lower rate (27 spm) and higher pace (1:40).

That's 13 SPI.

What I need to get used to is the threshold heart rate.

But it is certainly time for that.

So, time to get on with this "threshold"/base pace rowing.

Because of my long-standing experience with endurance sports, I think I might also find that this kind of rowing will lead to something much more surprising.

If, pulling 27 spm, I can stabilize my HR right at my anaerobic threshold and just row along, steady state, as I was able to do in 2002-2003, eventually, I won't be able to row for just 30min.

I will be able to row for 60min.

When I am fully trained up for it, I row for 60min with my HR flat at 170 bpm.

So, that should be the project for my rowing now.

This "base pace" rowing at 27 spm over middle distances is great training for pulling a 2K at 34 spm (9K-18K).

This is the foundational rowing that should underpin any final sharpening at TR and AN paces.

As with everything else, the pace you maintain for this rowing depends on your natural stroking power.

If you are rating 27 spm, your wattage, and therefore pace, is 27 times that natural stroking power (SPI), which for me is now 13.

Result: 351 watts.

1:40 pace

30min is done at 2K + 7.

60min is done at 2K + 10.

ranger