Ranger's training thread

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 9:52 am

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Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 9:55 am

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Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 10:04 am

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Last edited by ranger on February 26th, 2011, 10:44 am, edited 9 times in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 10:10 am

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Last edited by ranger on February 26th, 2011, 10:35 am, edited 1 time in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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mikvan52
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Re: Ranger's training thread

Post by mikvan52 » February 26th, 2011, 10:18 am

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Re: Ranger's training thread

Post by mikvan52 » February 26th, 2011, 10:22 am

ranger wrote:
The issue is betting comfortable with running my HR at 155-160 bpm, steady state, for three hours,
Oh, Cureton:

Please explain how "running HR" at UT for such an inordinately long time improves one's 2k time.
Express this specifically in the light that you do not seem to be doing any speed work....IOW: working on other energy pathways.

I suggest:
Take a look at the post from Gluckman again (in reference to an appreciation of "energy pathways")
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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 10:23 am

mikvan52 wrote:If he wants to excel at jerking a chain... he should spend the majority of his time chain-jerking...
I am rowing as much as I can, and 20K a day is indeed quite a lot.

At the moment, I can't do any more (and recover adequately to row again the next day).

To row more, I will just have to wait until my body can do it.

As in all things, progress is slow.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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mikvan52
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Re: Ranger's training thread

Post by mikvan52 » February 26th, 2011, 10:27 am

ranger wrote: what I will need to do in order to do a FM @ 1:48 OTErg.
Remember when you said your training would include a 10x2k/1:00r session / 1:46 avg /23 spm before tomorrow, Sunday, ends?
What happened? You seem to have changed your mind. Or, did you try one an it embarrassed you so much that you are reluctant to provide the details?

Or, Is one of the principles of ranger training to put things off indefinitely?

Is seems to me that you are ignoring what we all wish you'd do for us:
general re-questioner wrote: Do I understand that in your training this morning you:
1: rowed 20k at 1:46 average pace without any breaks at 119df?
and that you intend to (later):
2:bike for at least 90 minutes ?

I have some tips for you to use to share your training w/us:

On your PM4 screen touch the button next to:

☸ MORE OPTIONS
then follow this with touching:
☸MEMORY

this will then bring up a screen of your recent sessions.
You get the idea :idea: The ☸MEMORY will show the average pace(s) achieved in the workout about which you speak in 1:.

Now: Please!
transcribe or take screenshots of the last three sessions of the 20k of erg work(#1 above)
Otherwise I will not believe you did them. YOU DO NOT ADDRESS THIS REPEATED AND SIMPLE REQUEST. OTOH you take screen shots of other things. Why is this?
Last edited by mikvan52 on February 26th, 2011, 10:31 am, edited 1 time in total.
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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 10:31 am

mikvan52 wrote:Please explain how "running HR" at UT for such an inordinately long time improves one's 2k time.
Express this specifically in the light that you do not seem to be doing any speed work....IOW: working on other energy pathways.
Training for rowing is best done from the top down.

(1) Learn to row well.

(2) Learn to row as long as a FM @ 22 spm, rowing well.

(3) Learn to row quality trials for HM, 60min, 10K, 30min, 6K, and 5K, rowing well, by raising the rate, heart rate, and pace to the limits of tolerance, as you shorten the distance ("double the d, add 3").

(4) Sharpen with anaerobic intervals, both long (4 x 2K, etc.) and short (8 x 500m, etc.).

(5) Race.

ranger
Last edited by ranger on February 26th, 2011, 10:46 am, edited 1 time in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 10:33 am

mikvan52 wrote:Remember when you said your training would include a 10x2k/1:00r session / 1:46 avg /23 spm before tomorrow, Sunday, ends?
What happened? You seem to have changed your mind.
No, I haven't changed my mind.

I am doing 20K of "Steamrollering" every day.

Same business.

Just a different format.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 10:38 am

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Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread

Post by mikvan52 » February 26th, 2011, 10:46 am

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Re: Ranger's training thread

Post by mikvan52 » February 26th, 2011, 10:48 am

ranger wrote:
mikvan52 wrote:Remember when you said your training would include a 10x2k/1:00r session / 1:46 avg /23 spm before tomorrow, Sunday, ends?
What happened? You seem to have changed your mind.
No, I haven't changed my mind.

I am doing 20K
Yes, you have. You have changed your mind.
You said you would report what you did in detail.
You have reneged.
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Re: Ranger's training thread

Post by ranger » February 26th, 2011, 11:06 am

mikvan52 wrote:
ranger wrote:
mikvan52 wrote:Remember when you said your training would include a 10x2k/1:00r session / 1:46 avg /23 spm before tomorrow, Sunday, ends?
What happened? You seem to have changed your mind.
No, I haven't changed my mind.

I am doing 20K
Yes, you have. You have changed your mind.
You said you would report what you did in detail.
You have reneged.
I am reporting my sessions in detail.

When I do your workout, I'll also report that in detail.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
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Re: Ranger's training thread

Post by rjw » February 26th, 2011, 11:10 am

ranger wrote:
I am reporting my sessions in detail.
Unfortunately Rich, your defininition of "detail" is of little use!
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