Ranger's training thread

[ranger]

with a HR going a bit over 150 and counting

Sure.

As I mentioned, by the end, each of the 500s in 20 x race pace 500m @ 10 MPS should get your heart rate to your anaerobic threshold, or perhaps just a little beyond.

Then you should be able to recover completely before the next one.

I would guess that Mike VB's HR would show this pattern if he did 20 x 500, 1:43 @ 29 spm (11 SPI, 10 MPS).

My heart rate will show the same pattern doing 20 x 500m, 1:34 @ 32 spm (13 SPI, 10 MPS).

The difference is three spm, two SPI, and nine seconds per 500m on the 10MPS ladder.

100 watts (420 vs. 320)

ranger

[Citroen]

As I mentioned, by the end, each of the 500s in 20 x race pace 500m @ 10 MPS should get your heart rate to your anaerobic threshold, or perhaps just a little beyond.

Yeah right.

Watch the bottom corner of the numbers on this video then say that again (end result @ 181m done is 151HR). Look at the HR drifting steadily up and you've not even got to the end of the first 500m let alone the next 9500m.

[ranger]

As I mentioned, by the end, each of the 500s in 20 x race pace 500m @ 10 MPS should get your heart rate to your anaerobic threshold, or perhaps just a little beyond.

Yeah right.

Watch the bottom corner of the numbers on this video then say that again (end result is 151HR). Look at the HR drifting steadily up and you've not even got to the end of the first 500m let alone the next 9500m.

Race pace 500s are only AT efforts, and even so, given their brevity, mild ones, followed by long rest (3:30).

The limitation to 10MPS keeps the stroke rate, and therefore overall stroke count, down.

Recoveries are long and ratios high.

In my case, I rest 1.4 seconds between drives and hold very close to a 3-to-1 ratio, despite the high pace (over six seconds per 500m under WR 60s lwt 2K pace).

There is no trading rate for pace.

If your fitness is good, then, doing intervals of this sort, you can recover completely between each interval.

On each interval, you are only AT for a few seconds, 10 strokes at most.

My anaerobic threshold is 172 bpm.

So, I will want my HR to be no more than 175 bpm at the end of each interval.

BTW, when I did the video, I had already done 20K, working with 1:44 @ 26 spm.

ranger

[luckylindy]

BTW, when I did the video, I had already done 20K, working with 1:44 @ 26 spm.

ranger

Interesting video - did you get a chance to create the 500m one?

BTW, when you say "working with 1:44 @ 26 spm", does that mean you are doing some relatively short (<5:00) technique work with 1:44@26 followed by breaks, or are you really averaging around 1:44 for the full 20K? If the latter, why not post an IND_V 2K time? If you're sustaining 6:56/2k for 20K, seems like it would be pretty easy to be around the #1 spot for the 2K.

[mikvan52]

more and more rep's here from ranger:
Repetition:
All BS, all the time

Rich:
anaerobic threshold is a measure that goes beyond the crude measure of HR!

reading a
Medical DIctionary:

"the point above which the muscles derive their energy from nonoxygenic rather than oxygenic sources during exercise."

There is no point in discussing bizarre alternate definitions offered by ranger.
His trolling relies on his own definitions

[Citroen]

BTW, when I did the video, I had already done 20K, working with 1:44 @ 26 spm.

So we'll be getting a screen shot of that workout from your PM4 memory.















No, didn't think so.

[mikvan52]

BTW, when I did the video, I had already done 20K, working with 1:44 @ 26 spm.

ranger

Interesting video - did you get a chance to create the 500m one?

BTW, when you say "working with 1:44 @ 26 spm", does that mean you are doing some relatively short (<5:00) technique work with 1:44@26 followed by breaks, or are you really averaging around 1:44 for the full 20K? If the latter, why not post an IND_V 2K time? If you're sustaining 6:56/2k for 20K, seems like it would be pretty easy to be around the #1 spot for the 2K.

old issue, lindy...
the ranger reply will be... "whatever"

there are no current facts in ranger-land... only trips down memory lane to his heavyweight times or 2003

The video... he hit 154 bpm in 17 strokes (ouch)
Once he sees the readout for his 500m he won't post it.
1:34 for 500m by a heavy weight who thinks he can match Castellan's 3:00 1k?

Has he ever seen Jim Castellan (an acquaintance of mine)?
Jim has got 5 inches on ranger(!) and 30 more lbs of muscle.

It's no wonder ranger has been a glory-weight all these years. He's been hiding from the big boyz.

[ranger]

Interesting video - did you get a chance to create the 500m one?

As I mentioned, I'll get videos of a 500m, 1:34 @ 32 spm, tomorrow morning--perhaps several of them.

ranger

[ranger]

The video... he hit 154 bpm in 17 strokes (ouch)

Ouch for you but not for me.

155 bpm is middlin' UT1, 130 bpm for you.

Today, I rode my bike for an hour at 155 bpm.

Rowing 1:58 for 2K, your heart rate drove up into the 140s.

Get a comparable video of your PM4 doing 17 strokes, 1:43 @ 29 spm (11 SPI, 10 MPS).

I bet your HR hits 130 bpm--exactly.

There is nothing wrong with the HR responding to work!

If it didn't, you'd be dead.

It is a serious question whether any other 60s lwt can even row 1:34 @ 32 spm--at all.

For a 60s lwt, that's WR 2K - 6.5 pace at 32 spm.

So, for a 50s hwt, for instance, that would be 1:26 @ 35 spm (15.7 SPI, 10 MPS).

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 500m | Men's | Heavyweight | Ages 50-59 | 2010 Season

1 Sergio Botti 50 Ascoli Piceno IT ITA 1:19.9 RACE
2 Valdis Meikalish(ss) 53 Riga LV LVA 1:22.7 C2Log
2 Jonathan Bone 53 New York NY USA 1:22.7 IND_V
2 Gareth Ian Alexander Cameron 51 London GBR 1:22.7 IND
5 John Redshaw 54 Hennepin IL USA 1:24.9 IND
6 Steve Krum 55 Manhattan Beach Co USA 1:25.1 IND_V
7 Gary Dakin 53 Nottingham GBR 1:25.2 IND
8 D Wiklander 52 Roslagen Postroddare Rote 87 RK SWE 1:25.9 IND
9 Gordon Williams 52 Auckland NZL 1:26.2 IND
10 Dwight Washington 53 Frisco TX USA 1:26.7 IND

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 500m | Men's | Lightweight | Ages 60-69 | 2010 Season

1 Hugh Pite 65 Victoria BC CAN 1:33.4 IND_V
2 Ken Benoit 62 Borden Ontario CAN 1:34.3 IND_V
Harri Lahtinen 67 Helsinki Pirkkola FIN 1:34.4 IND
3 gregory brock 61 santa cruz ca USA 1:35.9 IND
4 Hugh Conway 60 St. Pats TOW Club Co. Armagh IRL 1:36.8 IND_V
4 Ted Edwards 60 Worcester Park Surrey GBR 1:36.8 IND
6 Arno Calonius 63 Helsinki FIN 1:37.7 IND
7 Rick Bayko 62 Newburyport MA USA 1:38.0 IND_V
8 Bob Lakin 60 Wichita KS USA 1:38.2 IND_V
9 Timothy Foley 61 Coopersburg PA USA 1:38.3 IND
10 Lyndsay Knight 61 Stanmore Bay Whangaparaoa NZL 1:39.4 IND

ranger

[mikvan52]

Today, I rode my bike for an hour at 155 bpm.

Why?
Does the erg scare you?

[mikvan52]

The video... he hit 154 bpm in 17 strokes (ouch)

Ouch for you but not for me.

But... or in your case BUTT!

Your max is not 190 as you are unable to post it... Just another ranger lie.

Why all this hiding behind restricted rate rowing ?... It's for sissies.
What make you shrink in font of a simple 60-70 stroke open rate row.. IND_V?

you have never done ranked an open rate IND_V 500m in your life.

Fess-up : your slower than you say...and heavier...

If you were in lwt territory you couldn't break 1:30 and you know it.

[mikvan52]

It is a serious question whether any other 60s lwt can even row 1:34 @ 32 spm--at all.

Oh, yes... so very serious. Fox News is sending a crew to Ann Arbor as we speak

I am so looking forward to tomorrow!

A ranger IND_V!!!
with hr showing.... (nowhere near 190)
at low drag???
with weight reported at time of rowing???

I know I'm dreaming...
What will be the excuse this time?
Wife has chores?
Trees need trimming?
Basement door accidentally locked from other side?

And interesting omission in range-focus.. He is currently a 60-69 heavyweight:

Here are the standings: A 1:34 will tie him for 14th place
What a mensch! That spi training is oh so very effective!

RANKING RESULTS 2011

Indoor Rower | Individual and Race Results | 500m | Men's | Heavyweight | Ages 60-69 | Current 2011 Season


1 TJ Oesterling 62 Waikoloa HI USA 1:26.4 IND_V I
Harrie van Dongen 60 Liempde Health City Vught (NB) NLD 1:28.2 IND I
2 William Wright 64 Free Spirits GBR 1:28.7 C2Log I
3 Barry Cole 63 Launceston Tasmania AUS 1:29.1 IND I
4 Robert Lee 65 Lexington MA USA 1:29.5 C2Log I
5 David Young 60 Helotes tx USA 1:30.0 IND I
6 Gerard Downes 62 Hermantown Mn USA 1:31.9 IND I
7 Garry Aitchison 65 Paraparaumu NZL 1:32.3 IND I
8 Roger Stainforth 66 Durham GBR 1:33.4 IND I
9 Antony Tymms 67 Wokingham Virgin Active - Wokingham GBR 1:33.7 IND I
9 Greg Williams 60 Lake Stevens Wa USA 1:33.7 IND I
11 Seppo Mikkola 60 Stockholm SWE 1:33.8 IND I
12 Bill Byrd 60 Vancouver WA USA 1:33.9 IND I
12 Knut W. Engebretsen 61 Oslo NOR 1:33.9 IND I
14 Rolf Meek 61 Oslo NOR 1:34.0 IND I

[ranger]

BTW, when I did the video, I had already done 20K, working with 1:44 @ 26 spm.

So we'll be getting a screen shot of that workout from your PM4 memory. No, didn't think so.

Naw.

Nothing to report here yet.

I'll just wait until I row a HM straight through, 1:44 @ 26 spm.

When I do, I'll break all of the 60s hwt WRs from 6K to a HM, by crescendoing margins.

6K by a hair.
30min by one second per 500
10K by two seconds per 500m.
60min by three seconds per 500m
HM by six seconds per 500m.

I'll also win the second half of my bet with Henry, and he'll owe me $2000.

This Hm training, 1:44 @ 26 spm (12 SPI), is also great training for a FM, 1:48 @ 23 spm (12 SPI).

ranger

[ranger]

Today, I rode my bike for an hour at 155 bpm.

Why?
Does the erg scare you?

No, but your butt gets sore after 20K or so.



It's good to get some variety into your session if you do more than that every day, as I do.

ranger

[ranger]

Mike--

Try a 500m, 1:43 @ 29 spm (11 SPI, 10 MPS).

Take a video of your monitor, with HR.

See what you get.

I bet your HR pushes up over your anaerobic threshold, 143 bpm, by the end.

That's a race pace 500m at 10 MPS.

TR

For you, 1:48 is AT.

1:38 is AN.

So 1:43 is TR.

The training bands are separated by five seconds per 500m.

ranger