Ranger's training thread

ranger · Post by **ranger** » February 24th, 2011, 1:22 pm

off-topic

mikvan52 · Post by **mikvan52** » February 24th, 2011, 1:34 pm

ranger wrote:
mikvan52 wrote:ranger has claimed an unverified UT heart rate figure
No.

I am riding my bike 1-2 hours with my HR right at 155 bpm. I keep my HR in and around that when I do my "Steamroller" sessions, too.

So that's UT1.

If MIke can ride a bid for a couple of hours with a HR at 155 bpm, steady state, workin' hard, but not too hard, I'll agree that his middlin' UT1 HR is also 155 bpm.

ranger

Rich:
Your estimate 155 bpm UT1 may well be correct. All I am saying is that it is undemonstrated and unverified.
Have you ever posted an erg session of your training (not racing) of constant 155 bpm for any sustained length of time?
Answer: No.

All you do is say things about your training and don't back them up.

Why do you ignore responding to the list I posted earlier today?
In particular: If you claim to train 20 or more kilometers of ERG (not bike) distance at UT1 each day, there is no excuse for you to not have such a session verified by this coming Monday. It is you who has said repeatedly that you do not take days off, ever... and that your UT pacing is (blah-blah-blah)

Wiggle and quibble all you want to; you are not being forthright.

There is only one explanation for you inaction: You do not wish to share the details of your training.
This is a training forum.
Conclusion: You are a fraud.

None of us are interested in repetitive reposts about 2003. Please cut such idle chatter as this is not an historical examination of what Zatopek did nor what you did at age 52.

ranger · Post by **ranger** » February 24th, 2011, 2:02 pm

mikvan52 wrote:If you claim to train 20 or more kilometers of ERG (not bike) distance at UT1 each day, there is no excuse for you to not have such a session verified by this coming Monday.

Sure.

I just have to get used to the more structured format, coordinating it with my "Steamroller'" music, etc.

As I said, I am doing this rowing every day, so I'll try to get the session done in this format as soon as possible so you can look at the numbers.

ranger

ranger · Post by **ranger** » February 24th, 2011, 2:04 pm

off-topic

snowleopard · Post by **snowleopard** » February 24th, 2011, 2:18 pm

snowleopard wrote:
ranger wrote:
snowleopard wrote: So what distance will you cover in your daily erg training today?
Maybe nothing.
ranger,

What time did you train yesterday (Feb 23rd)? How many meters did you cover in the session?

Bump!

mikvan52 · Post by **mikvan52** » February 24th, 2011, 2:24 pm

ranger wrote:
mikvan52 wrote:If you claim to train 20 or more kilometers of ERG (not bike) distance at UT1 each day, there is no excuse for you to not have such a session verified by this coming Monday.
Sure.

I just have to get used to the more structured format, coordinating it with my "Steamroller'" music, etc.

As I said, I am doing this rowing every day, so I'll try to get the session done in this format as soon as possible so you can look at the numbers.

ranger

Thanks, Rich.

Other responsibilities will prevent me from doing the workout (Let's call it rangerT#1) this evening.
So, I'm going to do it right now. (I call this reverse-procrastination)

I just weighed myself....>>>> 160 lbs on the nose...
I row at a drag factor of 107 & on slides.

hjs · Post by **hjs** » February 24th, 2011, 2:42 pm

off-topic

Carl Watts · Post by **Carl Watts** » February 24th, 2011, 3:19 pm

off-topic

ranger · Post by **ranger** » February 24th, 2011, 3:37 pm

mikvan52 wrote:All you do is say things about your training and don't back them up.

Back them up?

To whom?

Why?

For quite a while, I haven't had any reason to do certain sorts of rowing.

But that doesn't change my HR a whit.

My HR has the ranges of response I have been reporting in all sorts of other places--on a bike, on a stepper, in other rowing that I am doing and have done, etc.

My heart rate can't float up over 180 bpm on my bike when I am not even working that hard, just doing some cross-training, if my max HR is 163 bpm like yours.

I guess I am not sure what you are getting at.

You seem to want evidence of what my heart rate is running when I am doing certain rowing (or other activity) that I am not doing.

That's unreasonable.

Sure, when I get around to regular 60min and HM rows, I'll be happy to report my HR and the pace I hold for the rows.

But I am not doing those rows.

For me, it makes no sense to row badly but continuously over long distances just to run a steady state UT1 HR.

I am not working on my fitness when I am rowing.

I am working on my rowing.

I can't improve my fitness.

It has been maximal for a decade.

ranger

ranger · Post by **ranger** » February 24th, 2011, 3:47 pm

Sure, in my "Steamroller" sessions, I am running a middlin' UT1 heartrate, steady state.

But not so that I can train myself to run a middlin' UT1 heart rate, steady state.

I do that all the time in all sorts of other ways.

I am doing my "Steamroller" sessions so that I can train myself to row well, but easily and efficiently, at low drag (119 df.) and 23 spm.

ranger

PaulH · Post by **PaulH** » February 24th, 2011, 3:48 pm

For those who may have missed it in the fast-moving world of ranger's stream of consciousness...

PaulH wrote:
ranger wrote: Sure, I _wish_ this thread were about my training, but it appears that you folks are not interested in training.
Your wish is my command. Everyone please take this as notice that, from this point on, and to the best of my ability, this thread is about ranger's training, and ONLY about ranger's training. ANY post that contains ANYTHING that is even VAGUELY off-topic will be removed. I hope my excessive use of capitals has made that clear.

Cheers, Paul

mikvan52 · Post by **mikvan52** » February 24th, 2011, 4:36 pm

ranger wrote:[

I guess I am not sure what you are getting at.

As you are attempting to be innocent but are actually obstructive about posting erg HR data:
Specifically (and you know this)
(EXAMPLE)
ranger statement> "I train at constant HR AND PACE ON THE ERG"

FORUM questioner: " Really? Please post all the screen data from your PM4"

ranger response: (in effect) "I don't know what you are talking about."

Rich: please don't be like this.
Just post the data.

mikvan52 · Post by **mikvan52** » February 24th, 2011, 5:10 pm

And here's what you asked for (rangerT#1) an example of ranger daily training.

10x2k/1:00r where I kept the stroke rate in the 23 spm range and my HR in UT (the UT was lab determined w/a "step" test and used all respiration tools known to sports medicine >>> mask, etc.)

My AT begins at 143 bpm and creeps up as exercise bouts lengthen in duration

Please keep in mind: I resumed training February 1 from (zero) workouts in January and very few in December.
I hope you will follow this format... simply report every character on the PM4 screen, as I do:

View Detail
10x2000m/1:00r
Feb 24 2011

....time......meter..../500m....s/m...♥
1:18:37.1 --- 20000 ---1:57.9 --- 23

7:43.9 - 2000 - 1:55.9 - 23 - 137
7:47.6 - 2000 - 1:56.9 - 23 - 137
7:49.7 - 2000 - 1:57.4 - 23 - 140
7:51.9 - 2000 - 1:57.9 - 23 - 142
7:50.7 - 2000 - 1:57.6 - 24 - 140
7:54.3 - 2000 - 1:58.5 - 23 - 140
7:54.5 - 2000 - 1:58.6 - 24 - 139
7:54.5 - 2000 - 1:58.6 - 24 - 139
7:54.8 - 2000 - 1:58.7 - 23 - 141
7:55.3 - 2000 - 1:58.8 - 23 - 142
r425

My HR stayed in a narrow band throughout. IOW: I did not jack it up to get a good average pace and then backoff in the last few strokes to lower it. I have photos to verify this in each of the 10 intervals. Do you want to see them?
It took me 250m of each piece to reach 135. It then climbed a little more and leveled out as seen in the photos.

Now, ranger: Please tell us again. How does a workout like this help one's training? as opposed to shorter sessions (say 4 to 5x15/3')
rests)

If you want my basic screen shots ... I will be posting them on my blog... This is your thread after all!

You don't need my clutter.

Once again: Please post every character on your PM4 screen when you do your workout and/or provide a photo to match... so no one will doubt you.
DO you still maintain that you will average 1:46-1:47 while I turned in 1:57.9?
This would be hard to believe.

ranger's consistent training through the winter should put his average pace ahead of me... as will his weight (175 lbs?) vs my 160 lbs.
But he will not be in the 1:4x.x range... IMHO.

My eyes are clear, though, I have doubts that he'll make good on his promises.

RonnieColeman · Post by **RonnieColeman** » February 24th, 2011, 5:12 pm

off-topic

ranger · Post by **ranger** » February 24th, 2011, 5:48 pm

mikvan52 wrote:View Detail
10x2000m/1:00r
Feb 24 2011

....time......meter..../500m....s/m...♥
1:18:37.1 --- 20000 ---1:57.9 --- 23

7:43.9 - 2000 - 1:55.9 - 23 - 137
7:47.6 - 2000 - 1:56.9 - 23 - 137
7:49.7 - 2000 - 1:57.4 - 23 - 140
7:51.9 - 2000 - 1:57.9 - 23 - 142
7:50.7 - 2000 - 1:57.6 - 24 - 140
7:54.3 - 2000 - 1:58.5 - 23 - 140
7:54.5 - 2000 - 1:58.6 - 24 - 139
7:54.5 - 2000 - 1:58.6 - 24 - 139
7:54.8 - 2000 - 1:58.7 - 23 - 141
7:55.3 - 2000 - 1:58.8 - 23 - 142
r425

Congrats, Mike.

Zatopeks are long ones.

I will try to get one in this weekend.

I think I might also be ready for some continuous HM rows at various levels of effort, including all out.

I'll also try to get one or more of those in this weekend.

The 1:58 @ 23 spm you just did for the "Steamroller" session predicts a 1:46/7:04 2K.

9.3 SPI

ranger

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