Ranger's training thread

[mikvan52]

Remember BIRC Rich?
I do.

(ranger) only could manage 11.5 spi for less than a minute total at BIRC .... and this minute consisted of a number of very short bursts.

.... (snip)

You missed your stated performance goal by over 10 seconds/500m.

What's it going to be at CRASH-B in 10 days?
Your plan should be ready by now.
As a coach I've noticed that rowers who don't plan well under-perform.. "rhythmic gesturing" not withstanding..

Are you going for the 6:16? (1:34 pace from the buzzer)
How about 1:40 pace? (as if you were a real lightweight)

Why not share this with all of us: Point to the flag pole like Babe Ruth once did...



You're not going to claim that you are "out of gas" again, are you? Row at your healthy weight (hwt) and let us see what years and years of "rowing well" ranger-style has done for your erging. Teach all of us a lesson we won't forget including the mythic 16 spi "rowing well" figure you've been spouting as appropriate for hwts...

[goblin]

I can't wait for Crash B's. I'll be the guy in the front row, directly in front of ranger's erg, eating popcorn.

[bellboy]

I can't wait for Crash B's. I'll be the guy in the front row, directly in front of ranger's erg, eating popcorn.

Hope you have got a video camera. Try and film him when he's warming up too. I want to him sweating and brooding as he contemplates catching the flight home before he starts.

[MRapp]

I can't wait for Crash B's. I'll be the guy in the front row, directly in front of ranger's erg, eating popcorn.

Hope you have got a video camera. Try and film him when he's warming up too. I want to him sweating and brooding as he contemplates catching the flight home before he starts.

I asked this a few pages ago but the psychotic subject of this thread posts so furiously it got buried within an hour. Does Crash B have simulcast like BIRC did? Also wondering if anybody reading this will be at Cincinnati to give updates?

[mikvan52]

I asked this a few pages ago but the psychotic subject of this thread posts so furiously it got buried within an hour. Does Crash B have simulcast like BIRC did? Also wondering if anybody reading this will be at Cincinnati to give updates?

Crash-B (I believe) has cut its budget for videography for the foreseeable future... no vids last year at all.. simulcast or otherwise.

My guess is that there will be two (pvt) people who might video it (based on prior history) .. I am not one...

Cincinatti is of little interest> ranger would only try for a lwt free ride (air ticket) anyway...
I doubt he'll row as a lwt because he'd already be snarking about talking about how great his weight is on these pages...

an-Other thing absent: ranger's promised 8 x 500m result...

IOW: It all looks pretty darn rotten for our hero of the rails.

I predict he'll skip Crash-B again. 'Racing is redundant' .. and all that...

[Izzzmeister]

I asked this a few pages ago but the psychotic subject of this thread posts so furiously it got buried within an hour. Does Crash B have simulcast like BIRC did? Also wondering if anybody reading this will be at Cincinnati to give updates?

Hey, I'll be there. Need to concentrate on my own rowing to see if I can go sub-6:40, but I'll definitely keep my eye out for the WR holder & lifelong star athlete Rich Cureton - or the self-sabotaging perfectionist blowhard Ranger, whichever one shows up.

[ranger]

Given Mike VB's 2K, the Wolverine Plan would have Mike rowing a lot of 1:55 @ 22 spm (10.5 SPI), while, rowing well at low drag (119 df.), I now pull 1:46 @ 22 spm (13 SPI), and Cashin pulls 1:41 @ 22 spm (15.5 SPI).

These are all pretty different practices/performances/standards for stroking power.

ranger

[ranger]

Cincinatti is of little interest

All erg races are of equal interest, no matter where and when they are done.

The equipment is always the same.

Conditions are always perfect.

Race tactics are always irrelevant.

When you are entirely ready to race 2K OTErg, what you end up pulling is entirely predictable and just reflects your training.

Erg races are determined in training long before anyone starts pulling down from 2K to O at home or at a race venue.

ranger

[ranger]

Remember BIRC Rich?

Indeed I do.

I suspect that we all remember our best races--and when we are treated with egregious unfairness by institutions in a public forum, and how we respond to it.

The lwt 6:28 I pulled at BIRC 2003, right at flat splits, when I was just shy of 53 years old, was my third straight WR performance, and was especially satisfying, given that the WR 6:29 that I had just pulled in my USIRT trial in Detroit three weeks before, breaking my own WR of 6:30, which I had just pulled at WIRC 2003 seven months before, had been considered inadequate by Robert Brody to earn me a place on the USIRT for EIRC 2003 in Paris, while Caviston's 6:23 trial, which didn't come within five seconds of his 40s lwt WR, and therefore, demonstrably, was just not as good, was.

Go figure.

No other male rower on the team pulled a WR in their trial.

Just to make my point, I went to Paris on my own coin and won my race by 10 seconds, completing a sweep of all of the major championships (WIRC, BIRC, EIRC) that year.

In Paris, two of the rowers on the team didn't even win.

Caviston didn't even pull his qualifying time for the team.

ranger

[PaulH]

While we're taking a trip down memory lane, do you remember this?

I'll post some top-end UT2 rowing (from my "Steamroller" sessions), together with HRs, over the next few days.

No you won't.

I'd be delighted to be proven wrong, of course, but that seems unlikely. We've already demonstrated that I can predict your training and racing better than you, so I guess now we'll see if that stretches to forum posting activity as well.

Here we are, 8 days later, and nothing posted. I think most people will agree that "the next few days" implies something sooner than over a week, so you've failed once again to do something trivially easy. Let's make a list of the things I'm better at predicting about you than you are, shall we?

• What you will do in training
• What you will do in a race
• What you will post to the forum

Unlike you, I'm happy to be publicly tested on my (predicting) abilities. That's why I've said that you won't do the regular 8x500 sessions that you claimed you would a few days ago. How's that 'regular' working out for you so far?

[ranger]

Yep.

My UT1 rowing, my major strength, is now coming back gangbusters, entirely renovated, given my new technique.

For my everyday rowing ("Save a Horse, Ride a Cowboy") at 25 spm, I am just rowing along at 1:43 with a heart rate steady at 160 bpm, middlin' UT1.

13 SPI

119 df.

3.8-to-1 ratio

.5 seconds for the drive, 1.9 seconds for the recovery.

(Yikes! _Two_ seconds of recovery between drives!)

Now, I just need to keep raising the meters until I get to a FM.

I can row a FM with a HR, steady state, at 160 bpm.

For me, top-end UT2 is 145 bpm; top-end UT1, 172 bpm.

1:43/17:10 is the 60s heavyweight 5K WR and my 5K pb from back in 2002-2003.

So, even though I am now eight years older, just stroking along naturally, this relaxed, everyday, steady state, UT1rowing is going to lead--very soon--to a whole string of pbs, by crescendoing margins, from 6K to a FM, over my old pbs back in 2002-2003.

5K equal
6K 1 second per 500m better than my pb
30min 2 seconds per 500m better than my pb
10K 4 seconds per 500m better than my pb
60min 5 seconds per 500m better than my pb
HM 6 seconds per 500m better than my pb
FM 11 seconds per 500m better than my pb

These rows will all be 60s heavyweight WRs.

Delighted with all of this.

I can't imagine a better outcome for my long-standing work on technique and stroking power.

These results not only meet, they _exceed_, my expectations.

When I get this done, then I will need to raise the rate to 28 spm and push my HR up to my anaerobic threshold, 172 bpm.

At 28 spm, I will go along, steady state, at 1:39.

Then, I will be ready for AT trials (e.g., 5K and 6K).

ranger

[PaulH]

So, just stroking along naturally, this relaxed, everyday, steady state, UT1rowing is going to lead--very soon--to a whole string of pbs, by crescendoing margins, from 6K to a FM, all of which will be 60s heavyweight WRs.

Aha, something else to test our abilities on. I predict that you won't achieve any of these very soon. Unlike you, I'm a fan of clarity, so by 'very soon' I mean 6 months (one month per record you're not going to set). Actually that seems a little generous of me, but what the hell.

[ranger]

So, just stroking along naturally, this relaxed, everyday, steady state, UT1rowing is going to lead--very soon--to a whole string of pbs, by crescendoing margins, from 6K to a FM, all of which will be 60s heavyweight WRs.

Aha, something else to test our abilities on. I predict that you won't achieve any of these very soon. Unlike you, I'm a fan of clarity, so by 'very soon' I mean 6 months (one month per record you're not going to set). Actually that seems a little generous of me, but what the hell.

You might try rowing a little more, or at least, thinking and writing about your own rowing, rather than mine.

ranger

[ranger]

I predict that you won't achieve any of these very soon.

I am in no hurry.

I am on no schedule.

I just work on it as hard as I can.

Every day.

When it happens, it happens.

Let it be.

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

ranger

[Steve G]

Yep.

My UT1 rowing, my major strength, is now coming back gangbusters, entirely renovated, given my new technique.

For my everyday rowing ("Save a Horse, Ride a Cowboy") at 25 spm, I am just rowing along at 1:43 with a heart rate steady at 160 bpm, middlin' UT1.

13 SPI

119 df.

3.8-to-1 ratio

.5 seconds for the drive, 1.9 seconds for the recovery.

(Yikes! _Two_ seconds of recovery between drives!)

Now, I just need to keep raising the meters until I get to a FM.

I can row a FM with a HR, steady state, at 160 bpm.

For me, top-end UT2 is 145 bpm; top-end UT1, 172 bpm.

1:43/17:10 is the 60s heavyweight 5K WR and my 5K pb from back in 2002-2003.

So, even though I am now eight years older, just stroking along naturally, this relaxed, everyday, steady state, UT1rowing is going to lead--very soon--to a whole string of pbs, by crescendoing margins, from 6K to a FM, over my old pbs back in 2002-2003.

5K equal
6K 1 second per 500m better than my pb
30min 2 seconds per 500m better than my pb
10K 4 seconds per 500m better than my pb
60min 5 seconds per 500m better than my pb
HM 6 seconds per 500m better than my pb
FM 11 seconds per 500m better than my pb

These rows will all be 60s heavyweight WRs.

Delighted with all of this.

I can't imagine a better outcome for my long-standing work on technique and stroking power.

These results not only meet, they _exceed_, my expectations.

When I get this done, then I will need to raise the rate to 28 spm and push my HR up to my anaerobic threshold, 172 bpm.

At 28 spm, I will go along, steady state, at 1:39.

Then, I will be ready for AT trials (e.g., 5K and 6K).

ranger

Rich
We have heard it all before, you are like a stuck gramophone record!
You state you are just rowing along at 1.43 with HR steady at 160, how many metres are you doing at this pace?, remember you dont take breaks now as you have stated before.
I have asked 3 times now, but you just bury the question with pages of posting!