Ranger's training thread

[MRapp]

Have you scheduled any distance trials yet? Any workouts involving goals other than keeping in time with some song?

Seeing that your technique work is complete, and you know a 6:16 is within reach once you sharpen, I'd imagine you feel about 100% confident in your 6:28 at Indy in 9 days.

Hypothetical situation: If a forumite were to show up to watch you in Indy, would you be willing to wager money that you don't hit 6:28? I'm envisioning a sliding scale...

6:28 or faster: forumite pays ranger $1000
6:28.1 - 6:33: forumite pays ranger $750
6:33.1 - 6:38: forumite pays ranger $500
6:38.1 - 6:43: ranger pays forumite $500
6:43.1 - 6:48: ranger pays forumite $750
6:48.1+: ranger pays forumite $1000

Obviously, based on your history, cash from both parties would need to be in hand and held by a third party during your race to be distributed following completion. Seems like easy money for you. Hypothetically speaking of course.

[ranger]

Have you scheduled any distance trials yet? Any workouts involving goals other than keeping in time with some song?

Seeing that your technique work is complete, and you know a 6:16 is within reach once you sharpen, I'd imagine you feel about 100% confident in your 6:28 at Indy in 9 days.

Hypothetical situation: If a forumite were to show up to watch you in Indy, would you be willing to wager money that you don't hit 6:28? I'm envisioning a sliding scale...

6:28 or faster: forumite pays ranger $1000
6:28.1 - 6:33: forumite pays ranger $750
6:33.1 - 6:38: forumite pays ranger $500
6:38.1 - 6:43: ranger pays forumite $500
6:43.1 - 6:48: ranger pays forumite $750
6:48.1+: ranger pays forumite $1000

Obviously, based on your history, cash from both parties would need to be in hand and held by a third party during your race to be distributed following completion. Seems like easy money for you. Hypothetically speaking of course.

Thanks for the kind thoughts, but no thanks on the bets.

I haven't had much luck with bets lately.

I'll just try my best.

That's all I can do.

I have six races lined up for this winter, on six consecutive weekends.

If I can get in a lightweight 2K at faster than 6:42 on February 26th, the week after WIRC 2011, I will win $1000 from the Chicago venue for setting the 60s lwt WR.

So there is already a "wager" on for that race.

The 60s lwt Amercan record is 6:56.

So, if I don't get the 60s lwt WR, I will still have the chance of winning $500 for getting the American record.

I'm not sure what will happen at Indy (and for the next month at Detroit, and Cleveland, and Boston).

I haven't raced as a heavyweight for quite a while.

At Indy, I'll just try to rate 30 spm.

If I can row the 2K right through, rowing well, I'll pull sub-6:30.

At this point, I would be happy with that.

Only one 60s hwt in the history of the sport has ever pulled sub-6:30, Paul Hendershott.

Then, I'll keep sharpening and try to bring that 6:28 down 2-3 seconds a week for the next five weeks, pushing the rate up, eventually, to 34 spm.

If I can, I'll break Hendershott's 60s hwt WR at Cleveland or Boston and have another opportunity for $1000 in the Virtual Challenge from the Chicago venue.

Then at Chicago and Detroit, in my last two races, I'll see if I can get to weight and row just as fast as a 60s lightweight.

In five days (on January 25th), I will be 60 years old.

ranger

[ranger]

Yea.

Pulling 13 SPI at 119 df., my force curve is now getting the whole vertical scale on the PM4 (135 kgF), with the peak coming quickly, in about .2 seconds, probably in the overlap of my two biggest levers, when I finish my legs with my hams, heels set, and swing my back, engaging my core.

Nice.

My normal (automatic, habitual, consistent, etc.) leveraging is now _very_ effective, given my height, weight, and age.

Now, I am just trying to get maximally efficient with it.

I already have the aerobic capacity and endurance that I need to row to the limits of my ability from a lifetime of good physical habits and ten years of rowing and cross-training over the last decade, 2-3 hours a day, rarely missing a day, to a total of over 50 million meters on the erg and another 5 million OTW.

ranger

[emccorm]

Take the bet rangerboy. Be a man for the first time in your life, and not just a very talkaive, know it all mouse.

[ranger]

Take the bet rangerboy. Be a man for the first time in your life, and not just a very talkaive, know it all mouse.

I would say that three WR rows, golds in all the major championships, a couple dozen sub-6:40 rows, six sub-6:30, etc., as a 50s vet, makes me a man.

You don't?

Then you need to look in a mirror and check out what you see.

This record is a list of deeds.

Talk has nothing to do with it.

ranger

[emccorm]

No, being a man is about having courage in your convictions. Talking less and doing more. Earning respect not pleading for it. And its most certainly not about beating a bunch of pensioners by dedicating your life to something others do 10 mins a day so they can still play ball with their grandkids. Any WR you have, or ever will have is about as relevant and inspiring as tyhe guy who holds the WR for most sausages eaten in an hour. Ill stay tuned to this thread to watch you fail. Just a shame you wont step up, put your money where your mouth is and roll the dice.

[JimR]

No, being a man is about having courage in your convictions. Talking less and doing more. Earning respect not pleading for it. And its most certainly not about beating a bunch of pensioners by dedicating your life to something others do 10 mins a day so they can still play ball with their grandkids. Any WR you have, or ever will have is about as relevant and inspiring as tyhe guy who holds the WR for most sausages eaten in an hour. Ill stay tuned to this thread to watch you fail. Just a shame you wont step up, put your money where your mouth is and roll the dice.

The last time ranger had "courage in his convictions" he made a bet he horribly lost ... and he still won't pay the debt. So as another racing season gets in to full swing I think anyone who wants to make a bet should realize only one side will settle ... and it isn't ranger.

JimR

[ranger]

No, being a man is about having courage in your convictions. Talking less and doing more. Earning respect not pleading for it. And its most certainly not about beating a bunch of pensioners by dedicating your life to something others do 10 mins a day so they can still play ball with their grandkids. Any WR you have, or ever will have is about as relevant and inspiring as tyhe guy who holds the WR for most sausages eaten in an hour. Ill stay tuned to this thread to watch you fail. Just a shame you wont step up, put your money where your mouth is and roll the dice.

Lots of problems here.

First, the 50s and 60s WRs are entirely legitimate. They are not out of line with the other WRs at all. These 50s and 60s standards have nothing to do with the number of competitors in these divisions. In general, 2K times decline at a rate of about a second over 2K each year after 20.

Second, over the long haul, what I have talked up, I have also done.

So there is nothing out of line with the talk at all.

Third, no need for bets.

Just a need to keep doing it.

BTW, when did you set the record for eating the most sausages in an hour?

I didn't catch the report.

Can you give me a reference?

Anyway.

Congrats.

But watch out for those mustard stains on your tie.

They can be unseemly.

ranger

[hjs]

No, being a man is about having courage in your convictions. Talking less and doing more. Earning respect not pleading for it. And its most certainly not about beating a bunch of pensioners by dedicating your life to something others do 10 mins a day so they can still play ball with their grandkids. Any WR you have, or ever will have is about as relevant and inspiring as tyhe guy who holds the WR for most sausages eaten in an hour. Ill stay tuned to this thread to watch you fail. Just a shame you wont step up, put your money where your mouth is and roll the dice.

Ehhh

look at this:

http://www.c2forum.com/viewtopic.php?f=7&t=11006


waste of time to bet with mister "investment" he ain't man enough to pay up his debts.

[mrfit]

ranger

Have you had a chance to work your HR up to 170 on the KK yet? I'm working on it now a few times a week. 22.5mph. (270w). I'm steady state at 20.5 mph on the other days HR 155.

[ranger]

ranger

Have you had a chance to work your HR up to 170 on the KK yet? I'm working on it now a few times a week. 22.5mph. (270w). I'm steady state at 20.5 mph on the other days HR 155.

I hit 170 bpm once, long ago.

But I have been sticking with 155 bpm (max) lately.

I bike _after_ I erg, as cross-training.

Biking isn't the focus of my sessions, which, for the next couple of months, is now on 2K indoor racing (efficiency).

I can't do 20.5 mph at a 155 bpm HR (max). I go about 19 mph.

Then again, my bike is a piece of shit--pretty cheap in the first place, now old, rusted out, riding in only one gear, wobbling, coming apart at the seams, etc.

It is fine for my purposes, though.

ranger

[JimR]

Second, over the long haul, what I have talked up, I have also done.

This has to be one of you best (most dellusional) posts ever!

The think you have been talking about longer than anything else, more often than anything else is you 6:16 2K. You are drifting further and further away from acheiving this as the years go by ... yet the song remains the same. Everything else is just details about this quest.

Of course ... this is a LWT 6:16 2K you have been on about, so rowing as a heavy makes this impossible.

JimR

[ranger]

you have been talking about longer than anything else, more often than anything else is you 6:16 2K. You are drifting further and further away from acheiving this as the years go by

Nope.

I am getting closer and closer to my goal every day.

The first prerequisite for pulling 6:16 is to be able to row well (13 SPI) at low drag (119 df.).

Your stroking has to be mechanically and technically effective.

Ineffective stroking (at 10 SPI and max drag) was my major weakness back in 2002-2003, when I set the 50s lwt WR, by 2, 3, and then 4 seconds, on consecutive rows: 6:30, 6:29, and then 6:28.

I have now overcome that weakness.

I now row well (13 SPI) at low drag (119 df.).

The task now is to become efficient with it--e.g., in racing.

I already have the endurance and aerobic capacity I need to row to the best of my ability.

The best of the my ability, I think, is 6:16 for 2K.

Weight is irrelevant, but if I pull 6:16 for 2K as a heavyweight, I should be able to pull 6:16 for 2K as a lightweight, too.

Fat doesn't speed you up or slow you down.

It just hangs there.

I make weight when I am 10% body fat.

The normal young elite rower is 9% body fat.

ranger

[bellboy]

I think I will now row a FM, 1:46 @ 23 spm (12.6 SPI).

How on earth do you arrive at that figure?

Absolute BS.

From my training, the only significant fact that bears on racing.

Glory lightweight rowing, and even so, at a foreign venue and only partially prepared, is not the same as rowing fully hydrated, fully fed, fully trained, fully rested--as we will see when I race this winter, multiple times, as a heavyweight.

I will do my first four races this winter (Indianapolis, Detroit, Cleveland, Boston) as a 60s heavyweight.


Partially prepared? Absolute bollocks. Nobody flies 4000 miles without preparing and just for a "paddle". You now say you are a "glory lightweight" after previously describing yourself as a "little lightweight". What are you then?...apart from the obvious.Bellboy

[ranger]

What are you then?

There is no mystery here.

I am a 60-year-old who can make weight at 10% body fat.

I have about 148 lbs. of non-fat body mass.

10% body fat is not that lean for a young elite male rower.

But it is _very_ lean for a 60s male, of any sort, much less a good 60s rower.

Only 1% of 60s males are 10% body fat, and my guess is that, most of that 1% can't row a lick.

So it is hard for me to make weight.

Perhaps after I retire from work in two years, I can stay leaner (i.e., more active).

My job is made up mostly of reading, thinking, speaking, and writing.

It isn't physical.

But when I am retired, I can be physically active all day long, if I would like.

It will be interesting to see what someone like Eskild E. looks like, physically, when he is 60.

He has a lot of lean muscle to keep from turning into fat.

ranger