Ranger's training thread

[PaulH]

If you are a CRASH-B hammer, you should be talked about quite a bit, no?

Not in a thread about *your* training.

[ginster]

Did you not say you dont row with breaks now ?

RWBs is rowing at high drag (max: 200+ df.), low rates (18-21 spm), high stroking powers (14-16 SPI), and high HRs (AT, etc.) over short many short intervals (250m-750m?), with short rest (15 seconds?), adding up to long distances.

I haven't been doing this for almost a year now.

I no longer row at high drag, low rates, high HRs, or high stroking powers.

I row well (13 SPI), at low drag (119 df.) and substantial rates (23-26 spm), at middlin' UT1 HRs.

So, I have no need to row short intervals.

I can row as long as I want.

so basically you've changed from big anchor hauling with breaks, to little anchor hauling with breaks?

At the moment, I am just rowing 20K @ 23 spm, with perhaps five minutes rest in all, to reflect on my technique for brief periods (15 seconds?), now and again--

this is interesting, because it gives probably more information than you meant.... it means essentially you are having to have a break every 1k..... now pardon me, but if you are doing 1k intervals with 15 second breaks, there's no way that you can ever consider your heart rate as steady state for that... its no wonder you can't do 2k without handling down if you permanently train with breaks every 1k.

For those of us who are interested in your training, can you explain what physiological benefit to training these breaks give?

Also, how are y ou planning on transitioning from this stage to a FM trial... get the session up to 42k ( with 10 mins of rest in there) and then start reducing the breaks? how long do you think this will take you? maybe until "the fall"?

bump

[ranger]

O.K., Mike--

Here's a more quantifiable sessions that I would like to do:

10 x 2K (1 minute rest) @ 22-24 spm and a UT1 HR.

No rowing over your anaerobic threshold.

For me, the average HR should be 155 bpm; for you, 135 bpm.

I'll work at trying to get this done.

Then I will try to do it reguarly.

You do the same.

ranger

[ranger]

off-topic

[redzone]

10 x 2K @ 1:46/7:04 (15 seconds rest), rating only 22 spm
ranger

10 x 2k @ 1:46 + 2min 15s rest (you only need 9 rests for 10 intervals) gives 20k in 73 minutes at an average of 1.49.5/500 pace.

You should have lots of sessions like this on your PM3 if this is the work you have been doing.

Please could you post a screenshot of a single session like this to substantiate your claims?

If, as I believe, you are unable you provide any evidence as you are doing nothing remotely like the sessions you have stated then the moderators should move this thread to another part of the site. It is misleading, unproductive and potentially damaging to new visitors to have this sort of misinformation posted as fact on a training forum.

[ginster]

O.K., Mike--

Here's a more quantifiable sessions that I would like to do:

10 x 2K (1 minute rest) @ 22-24 spm and a UT1 HR.

No rowing over your anaerobic threshold.

I'll work at trying to get this done.

Then I will try to do it reguarly.

ranger

part one to getting this done, will require you actually finding out what your AT is , rather than guessing, so I'd imagine it will never happen.

[ranger]

Mike--

The next session I would like to do, if you want to come along for the ride, would be to raise the rate to 26 spm, cut the number of 2K intervals in half to five, and raise the rest period to five minutes.

"Save a Horse, Ride a Cowboy"

ranger

[ranger]

O.K., Mike--
part one to getting this done, will require you actually finding out what your AT is , rather than guessing, so I'd imagine it will never happen.

My anaerobic threshold is 172 bpm.

I can run my HR at 172 bpm, steady state, for an hour, but that's about it.

You can't row over your anaerobic threshold for an hour.

So that's my anaerobic threshold.

ranger

[ranger]

off-topic

[redzone]

My goal for a HM is 1:45.
ranger

You goals are not what is being questioned here.

As before,

If, as I believe, you are unable you provide any evidence as you are doing nothing remotely like the sessions you have stated then the moderators should move this thread to another part of the site. It is misleading, unproductive and potentially damaging to new visitors to have this sort of misinformation posted as fact on a training forum.

[auerli]

The next session I would like to do, if you want to come along for the ride, would be to raise the rate to 26 spm, cut the number of 2K intervals in half to five, and raise the rest period to five minutes.

ranger

...just wanted to highlight one of the rare realistic targets of Prof. Ranger - there is a good chance he will succeed in this!

[ginster]

I can run my HR at 172 bpm, steady state, for an hour, but that's about it.

You can't row over your anaerobic threshold for an hour.

So that's my anaerobic threshold.

ranger

but you don't row constantly for an hour - and you certainly haven't done this recently, because otherwise you would have broken the 60s hour record ( given the paces at which you claim to row).

your training bands are not fixed, they are affected by your training, and the ageing process...

like I say, first part of achieving this will be to work out what your AT is... and like I said before, it won't happen.

[leadville]

off-topic (but thanks!)

[snowleopard]

off-topic

[mikvan52]

Did you not say you dont row with breaks now ?

RWBs is rowing at high drag (max: 200+ df.), low rates (18-21 spm), high stroking powers (14-16 SPI), and high HRs (AT, etc.) over short many short intervals (250m-750m?), with short rest (15 seconds?), adding up to long distances.

I haven't been doing this for almost a year now.

I no longer row at high drag, low rates, high HRs, or high stroking powers.

I row well (13 SPI), at low drag (119 df.) and substantial rates (23-26 spm), at middlin' UT1 HRs.

So, I have no need to row short intervals.

I can row as long as I want.

(snip)

Thanks for this RIch.... (no sarcasm)
This helps... I never knew that RWB included such short intervals!

Your current training includes breaks too, I understand. What are the shortest lengths or durations in the new formula?
May we call it ldRWB (for low drag Rowing With Breaks)? Our would you like to choose an acronymn?