Ranger's training thread

[ranger]

Nice hour on the Kurt Kinetic after erging.

Didn't wear a HR monitor but, as usual, I just went along at my normal speed and level of effort.

ranger

[atklein90]

I knew your technique sucked but had no idea how horrendous it really was.

When I race, as a 60s lwt, I will now pull 12 SPI @ 100 df. in a 3-to-1 ratio.

Can't do much better than that in terms of effectiveness and efficiency.

No need to get better than that, at least on the erg.

ranger

Huh? That video was showing us what 12spi looks like? Is that what you are saying?

If that's 12spi, I want nothing to do with it. And yes, it appears that you have plenty of room to improve. What the video shows was definitely not effective, and certainly not efficient.

No wonder you won't post video of yourself doing anything on the erg. I wouldn't either if I had such horrible form!

[ranger]

No wonder you won't post video of yourself doing anything on the erg.

I have posted about fifty videos.

Haven't seen any of you.

Post a video for us.

Let's see what you're doing.

I see you're pulling 1:48 @ 25 spm (11 SPI) in your distance rowing, just like me.

As a 30s hwt?

Why?

I am a 60s lwt.

The difference between our age and weight divisions is 16.5 seconds per 500m.

30–39 HWT Rob Waddell New Zealand 5:36.6 2008
LWT Eskild Ebbesen Denmark 6:06.4 2004
40–49 HWT Nik Fleming United Kingdom 5:57.5 2009
LWT Matthias Auer Germany 6:17.4 2011
50–54 HWT Andy Ripley United Kingdom 6:07.7 1998
LWT Paul Siebach U.S.A. 6:25.1 2009
55–59 HWT Dick Cashin U.S.A. 6:18.6 2009
LWT Roy Brook United Kingdom 6:38.1 2006
60–64 HWT Paul Hendershott U.S.A. 6:23.7 2004
LWT Brian Bailey United Kingdom 6:42.5 2007

So, your 1:48 is comparable to my 2:05.

At 25 spm, 2:05 is right around 7 SPI, for me, a bit over half of a good stroke.

Or worked the other way, my 1:48 @ 25 spm (11 SPI) is like your 1:31.5 @ 25 spm (18 SPI).

Hmm.

1:31.5 @ 25 spm (18 SPI)?

That's rowing pretty well for distance training.

ranger

[mikvan52]

ranger works so very hard to let us know exactly what he's up to...

No wonder you won't post video of yourself doing anything on the erg.

I have posted about fifty videos.

Personally, I think the one of the metronome is awesome!
Pure ranger/rhythmic/genius... proof that ranger, indeed, rows well.

2nd Place: ranger flat on his face on the floor, writhing around doing some of horizontal rhumba. Is he shadow dancing with his virtual love, EE?

Oh! I forgot the ultimate "The Ride of Valkyries"...= .... ranger sculling!= Sort of similar to a chimp on a mini-tramp.

Yes, yes all those videos... but no IND_V 500 accompanied by its complete video rendition...
easy to set up... but since Rich can't break 1:30 at any weight... (well, we all know that)

We're left with:
footage of power curves for fractions of a full piece... ==== nothing conclusive in recent years.

I guess we'll just have to wait, and wait, and wait....

Well, there's always opera!
http://www.youtube.com/watch?v=1aKAH_t0aXA

Kill the Wabbit!

[ranger]

ranger works so very hard to let us know exactly what he's up to

I am splitting my workout time pretty evenly between the erg and the bike, and with about the same level of effort (155 bpm, a FM HR, middlin' UT1) on both.

I am averaging about 2.5 hours a day, FM length, in all.

I probably need to double that to do my best in a FM trial OTErg.

I'll see what I can do over the next month or so.

ranger

[JimR]

ranger works so very hard to let us know exactly what he's up to

I am splitting my workout time pretty evenly between the erg and the bike, and with about the same level of effort (155 bpm, a FM HR, middlin' UT1) on both.

I am averaging about 2.5 hours a day, FM length, in all.

I probably need to double that to do my best in a FM trial OTErg.

I'll see what I can do over the next month or so.

ranger

You have been talking about your "need to double" since 2004 (7 years)! Do you really think that something you have been unable to do for 7 years is going to suddenly happen?!

JimR

[Steve G]

ranger works so very hard to let us know exactly what he's up to

I am splitting my workout time pretty evenly between the erg and the bike, and with about the same level of effort (155 bpm, a FM HR, middlin' UT1) on both.

I am averaging about 2.5 hours a day, FM length, in all.

I probably need to double that to do my best in a FM trial OTErg.

I'll see what I can do over the next month or so.

ranger

Why not just drop the bike and double the distance on the erg.
As I said pages back, you are heading to puny SPI heaven as favoured by myself, Rick B etc, and you are a big HW who has now dropped from a 13SPI to an 11SPI model, you will soon be down to a 95 DF which you favoured a few years back too!!

As in the words of Dylan "7 days of schooling and they put you on the day shift"
Reckon some whit could adjust the lyrics to encompass your basement lifestyle!

Twenty years of schoolin’
And they put you on the day shift
Look out kid
They keep it all hid
Better jump down a manhole
Light yourself a candle
Don’t wear sandals
Try to avoid the scandals
Don’t wanna be a bum
You better chew gum
The pump don’t work
’Cause the vandals took the handles

[ranger]

Why not just drop the bike and double the distance on the erg.

Cross-training helps both my erging and my overall fitness.

It is my way of resting, refreshing, recovering, renovating, relaxing, etc.

So I like to do just about the same amount of cross-training as training.

You can't go on at all if you wear yourself out.

ranger

[ranger]

you are heading to puny SPI heaven as favoured by myself, Rick B etc, and you are a big HW who has now dropped from a 13SPI to an 11SPI model, you will soon be down to a 95 DF

Nothing wrong with 95 df., if you have the skills to handle it and still maintain your stroking power.

No, I am not heading to puny SPI heaven.

11 SPI is just fine for a FM, as Matthias has just demonstrated, especially if you can do it at 100 df. in a 4.5-to-1 ratio.

I'll race 2K at 12 SPI.

12 SPI @ 35 spm, 1:34/6:16.

100 df.

3-to-1 ratio

I'll do the sprints (500m, etc.) at 13 SPI.

ranger

[ranger]

You have been talking about your "need to double" since 2004 (7 years)! Do you really think that something you have been unable to do for 7 years is going to suddenly happen?!

Sure.

Don't you?

Patience, son.

They also serve who only stand and wait.

ranger

[JimR]

You have been talking about your "need to double" since 2004 (7 years)! Do you really think that something you have been unable to do for 7 years is going to suddenly happen?!

Sure.

Don't you?

Patience, son.

They also serve who only stand and wait.

ranger

You have been standing and waiting so long the food is cold and the restaraunt is closing for the night.

How long do you wait until you understand opportunity has passed you by? While you took your time "learning to row" all on your own the circus left town.

No "better than Mike C" ... no "better than Roy" ... no "better than Mike V." ... no "develop a ranger training plan that stands the sport of rowing on its' head" ... no showing your dad you are as good as your brother.

No to you!

JimR

[atklein90]

No wonder you won't post video of yourself doing anything on the erg.

I have posted about fifty videos.

ranger

But you won't post any actual rowing recently, nor for more than 100m!

Very pathetic stuff.

[atklein90]

Why not just drop the bike and double the distance on the erg.

Cross-training helps both my erging and my overall fitness.

It is my way of resting, refreshing, recovering, renovating, relaxing, etc.

So I like to do just about the same amount of cross-training as training.

You can't go on at all if you wear yourself out.

ranger

You should stick to the erg. Maybe you could develop enough skill and endurance to complete a respectable 2K, without looking like a beat down old man.

I'm still chuckling from seeing that video yesterday!

Maybe tomorrow I'll video my 3 year old erging. He definitely has better technique!

[whp4]

You have been talking about your "need to double" since 2004 (7 years)! Do you really think that something you have been unable to do for 7 years is going to suddenly happen?!

Sure.

Don't you?

Patience, son.

They also serve who only stand and wait.

ranger

You have been standing and waiting so long the food is cold and the restaraunt is closing for the night.

His feet are frozen

[Byron Drachman]

ranger works so very hard to let us know exactly what he's up to...

No wonder you won't post video of yourself doing anything on the erg.

I have posted about fifty videos.

Personally, I think the one of the metronome is awesome!
Pure ranger/rhythmic/genius... proof that ranger, indeed, rows well.

2nd Place: ranger flat on his face on the floor, writhing around doing some of horizontal rhumba. Is he shadow dancing with his virtual love, EE?

Oh! I forgot the ultimate "The Ride of Valkyries"...= .... ranger sculling!= Sort of similar to a chimp on a mini-tramp.

Yes, yes all those videos... but no IND_V 500 accompanied by its complete video rendition...
easy to set up... but since Rich can't break 1:30 at any weight... (well, we all know that)

We're left with:
footage of power curves for fractions of a full piece... ==== nothing conclusive in recent years.

I guess we'll just have to wait, and wait, and wait....

Well, there's always opera!
http://www.youtube.com/watch?v=1aKAH_t0aXA

Kill the Wabbit!

Hi Mike,
One of my favorites is the video by Nav: