Ranger's training thread

[aharmer]

Couple questions because I tuned out for 12 hours and I've missed about 10 pages:) This may have been addressed already, but when you posted the 200 meter video, why did you cut it at 200 meters and not just post the entire 500 meter video? Did the HR climb too high? Were you not able to continue at that pace without raising the rate? The rate had already climbed to 34 by the end of the video.

I notice you claim to be posting at least one 500m video tomorrow, possibly several more. Based on hundreds of previous declarations, we should not expect to see any screenshots or videos tomorrow. Why do you say you'll do these things and then within 24 hours completely change your story? If you respond to this, please don't quote three words taken out of context or regurgitate something you did 5+ years ago. How about a real response relating to your truly erratic behavior?

[Carl Watts]

I find a 500M is not a good distance to test your maximum HR, it utisises different energy pathways and mine just doesnt get there in 1:26.2

A 2K is a different story and is far better as you HR goes through every zone by the time you finish you should be at your max HR at the end.

Watching that video, Ranger would be lucky to do an IND_V 500M in 1:35, definatley no faster.

[ranger]

Mike---

A perfectly good way to demonstrate that your maxHR is 190 bpm is to run your HR at 160 bpm, steady state, for a couple of hours, as I can do in many different ways--on a stepper, on the erg, on a bike, etc.

With a maxHR of 190 bpm and a resting HR of 40 bpm, that's 80% HRR.

No one can work for two hours at more than 80% HRR.

Try it.

See how you do.

Erg for two hours.

How high is your HR, steady state?

ranger

[ranger]

I find a 500M is not a good distance to test your maximum HR, it utisises different energy pathways and mine just doesnt get there in 1:26.2

A 2K is a different story and is far better as you HR goes through every zone by the time you finish you should be at your max HR at the end.

Watching that video, Ranger would be lucky to do an IND_V 500M in 1:35, definatley no faster.

At 32 spm?

Why would I want to do an IND_V 500m at 32 spm?

I will do a 2K at 35 spm.

I will race a 500m at 50 spm, not at 32 spm.

My goal for 1:34 @ 32 spm is for training, not racing.

20 x 500m (3:30 rest).

After each interval, my HR will be in and around 175 bpm, not at all max, just a bit above my anaerobic threshold (172 bpm), as it might be in a 5K trial, and even so, only for a few seconds (10 strokes or so).

In 3:30, you can recover completely from taking just 50 strokes, ending at AT, and are ready to again.

AN for me is 1:29.

BTW, I have done 1:30.9 @ 30 spm for 500m.

That's _waaaay_ below 1:35 and _waaaay_ above 10 MPS.

That's 15.5 SPI, not 13 SPI.

11 MPS, not 10.

ranger

[ranger]

why did you cut it at 200 meters and not just post the entire 500 meter video?

I just fooled around with the camera _after_ working for 20K with 1:44 @ 26 spm (12 SPI).

After fooling around with the camera, I rode on the Kurt Kinetic for an hour with my HR flat at 155 bpm.

The focus of my session was not 10 MPS 500s.

ranger

[ranger]

I find a 500M is not a good distance to test your maximum HR

The test is for your anaerobic threshold, noty our maxHR.

The 500m is not free rate.

It's 10 MPS.

Give it a try.

See what you get.

Given your 2K, 1:43 @ 29 spm (11 SPI, 10 MPS) would be a good point on the 10 MPS ladder to use.

What is your maxHR?

What is your HR after a 500m, 1:43 @ 29 spm?

ranger

[macroth]

Give it a try.

Isn't that what you should be doing as we speak?

[ranger]

Give it a try.

Isn't that what you should be doing as we speak?

No, I have a lot of more serious rowing to do first.

But I'll get around to it in a couple of hours when I am done with my session.

ranger

[macroth]

Give it a try.

Isn't that what you should be doing as we speak?

No, I have a lot of more serious rowing to do first.

But I'll get around to it in a couple of hours when I am done with my session.

ranger

Right. Wouldn't want to miss out on the easy "I was tired" excuse.

[ranger]

In his 500m, 1:32 @ 42 spm, Mike VB is pulling 7.8 MPS.

ranger

[ranger]

Right. Wouldn't want to miss out on the easy "I was tired" excuse.

Yes, I like to be tired after my sessions. That's the point, training, not taking pictures.

ranger

[ranger]

Give it a try.

Isn't that what you should be doing as we speak?

How about this?

I'll do it after you post a video of your monitor while you are doing 500m, 1:34 @ 32 spm (13 SPI, 10 MPS), hitting the pace and rate right on the money for each of the 50 strokes.

Remember: All variation from identical strokes is inefficient and shows lack of skill and discipline.

Include your heart rate, so we can see what kind of shape you are in, too.

Given our culture, at 32, you are getting to be an old man.

What is your maxHR? What is your resting HR?

BTW, can you even do 500m, 1:34 @ 32 spm--at all?

ranger

[macroth]

Give it a try.

Isn't that what you should be doing as we speak?

How about this?

I'll do it after you post a video of your monitor while you are doing 500m, 1:34 @ 32 spm (13 SPI, 10 MPS), hitting the pace and rate right on the money for each of the 50 strokes.

Ah, an even easier excuse!

Remember: All variation from identical strokes is inefficient and shows lack of skill and discipline.

There's identical strokes, and then there's only being able to string together 2 or 3. If you have a problem understanding these concepts, take another look at your BIRC stroke data, then at all the other medalists in the different categories.

Include your heart rate, so we can see what kind of shape you are in, too.

Given our culture, at 32, you are getting to be an old man.

What is your maxHR? What is your resting HR?

BTW, can you even do 500m, 1:34 @ 32 spm--at all?

ranger

You know what kind of shape I'm in, my signature is right there under all my posts. 2k PB was this year in Paris.

Here's another data point that was considered off-topic in this thread recently.
http://www.c2forum.com/viewtopic.php?f= ... 00#p156300 Both are better than what you did however many years ago and challenged me to replicate.

Looking forward to those videos!

[Carl Watts]

My max HR is 197 but it's pretty irrelavent really in terms of determining my potential performance. A PB is a PB which is a maximal effort so what your heart is doing doesn't come into the results.

Would love to see your 500M IND_V in the rankings but it won't happen. Should only take you 1minute 35 seconds of your life and not 6 years to do.

50 spm is a waste of energy going up and down the slide, learn to put more power in each stroke, mine was done at 36 spm. Have got a new Model D coming so lookout for a 1:25.0 flat at 36spm.

[mikvan52]

So: ranger is up, vertical, padding around his cell, foaming at the mouth. Nurse, "Juice Lady", has administered medication but to no avail:
"I'm a gonna git meself a right bit tired 'fore I do my 500 so I'ze got meself an alibi !"
(cue Elvis)
"But first I'ze gonna put down some lines on dis forum dissing others."

Rich...
oh, Rich?

shhh... bad karma...

Remember: You're the best thing since sliced bread! Behave like the unprecedented one, the ^ 6-sixteeny ^ one,
HRH, von MannBatt, knight of TSO.

When that video comes up we will see your heart rate soar.
When we see that IND_V data we will know something. Not before.
No video of the monitor is needed.. just IND_V, ranked in the C2 logbook as a heavyweight.

Again: Don't spare the gory details. We crave ranger data... HR, DF, WT, SPM, WATTS, & the Holiest of Holy Grails,
The " Nonsense Numbah ", watts divided by strokes per minute... the truest of true measures of absolutely nothing!

My bet is you won't do the second one that you teased us about doing.

Have at it, oh so very tired (& tiresome) one