Ranger's training thread

[ranger]

BTW, 26.2 miles cannot be rowed at sustained level above UT1

Worse than that.

A FM can't be done at top-end UT1, either.

Middlin' UT1 is the limit--at best.

75% HRR

For me, 155 bpm.

For you, 130 bpm.

Even so, 155 bpm, steady state for 2.5 hours, is quite a bit harder for me than, say, 145 bpm, steady state for 2.5 hours.

For whatever reason, I feel quite a bit more wear and tear if I do middlin' UT1 over long distances, than if I do UT2.

ranger

[mikvan52]

BTW, 26.2 miles cannot be rowed at sustained level above UT1

Worse than that.

A FM can't be done at top-end UT1, either.

Middlin' UT1 is the limit--at best.

75% HRR

For me, 155 bpm.

For you, 130 bpm.

ranger

and, to answer my question?
Your UT pace is....( ? )
Please provide verification.

[ranger]

Your UT pace is....( ? )

At 95 df. in a 4-to-1 ratio?

That's what things like a FM trial will demonstrate.

A FM is done at middlin' UT1.

I haven't done a FM trial since 2003.

Back then, apparently, my middlin' UT1 pace was 1:54, although I think that 1:51 is probably more accurate.

I think I could have done a FM @ 1:51 back in 2003 if I had worked on it.

I think middlin' UT1 for me now is 1:48, but I won't know for sure until I get fully used to rowing at low drag and do the FM trial in a 4-to-1 ratio @ 95 df.

For me, top end UT1, I think, is 1:44, perhaps even 1:43.

But again, I won't know for sure until I do a 60min trial at 95 df. in a 3-to-1 ratio.

A 60min trial is done at top-end UT1.

Back in 2003, top end UT1 for me was 1:48.

ranger

[redzone]

I think I've found a good all purpose reply to this thread. Here you go.

[mikvan52]

Your UT pace is....( ? )

I think middlin' UT1 for me now is 1:48(snip)
For me, top end UT1, I think, is 1:44, perhaps even 1:43.

Rich: You row everyday.
What is your UT pace?
Did you row at UT today? It on your *MEMORY of your PM4.
Please take a look and report back.

[snowleopard]

I found this on the interweb thingey:

Futz Rangerman wrote:
"We have convincing data, including muscle atrophy, histeria and ethanol indicators, which support that rowing with breaks at a low intensity for 60 minutes or longer for one particular rower is completely ineffective in maintaining aerobic capacity and renders the rower incapable of rowing continuously for more than 30 minutes at the same intensity."

[ranger]

Your UT pace is....( ? )

Rich: You row everyday.
What is your UT pace?
Did you row at UT today? It on your *MEMORY of your PM4.
Please take a look and report back.

At the moment, in my rowing, I am working on technique, not steady state fitness.

I have only been rowing at 95 df. for a short time.

So, I am still just practicing.

I work on endurance and steady state fitness with my bike.

My endurance and steady state fitness is fine.

I can do 2.5 hours at 155 bpm/75% HRR, steady state.

Physiologically, that's what I'll do when I row a FM OTErg.

In some accidental way, if I do some substantial "pieces" OTErg as I am working on technique for the next month before I do the FM trial, sure, I'll report what pace I am getting over the distances rowed.

Nothing to report at the moment, though.

ranger

[ranger]

I think I've found a good all purpose reply to this thread. Here you go.

As far as you are concerned, then, nothing is happening.

So why worry?

Pics of the result of a FM race will be coming in a month or so.

You might consider that something (I don't know), or you might not.

That's up to you, I guess.

Until then, in your terms, nothing will be happening.

For you, training, especially if the work is on technique, is nothing.

To each his own.

I like to train.

I don't think that racing is the only ballgame in town.

In fact, in erging, I think that, compared to training, racing is a pretty boring affair.

Erging is all about training.

If you are fully prepared to race, the results of an erg race are entirely predictable.

Training for a good erg race can take years of diligent work, thought, planning, analysis, effort, roadblocks, breakthroughs, experimentation, triumphs, failures, etc.

An erg race itself is over in a few minutes.

And if you are fully prepared, before you begin a race, you know the outcome, anyway.

ranger

[snowleopard]

An erg race itself is over in a few minutes.

That's >7 mins where you're concerned

[mikvan52]

Your UT pace is....( ? )

Rich: You row everyday.
What is your UT pace?
Did you row at UT today? It on your *MEMORY of your PM4.
Please take a look and report back.

At the moment, in my rowing, I am working on technique, not steady state fitness.

(snipped due to dreary repetitive content)

Nothing to report at the moment....

So...
I take it that your heart is not even beating while you do all this "rowing"..
How could you possibly be in training for a FM in 4 weeks time if you are not doing steady state this week?

You are so very funny!

[mikvan52]

Pics of the result of a FM race will be coming in a month or so.

"or so"... isn't that some kind of rice dish?

Rich: You know vey well that there will be no FM "race", FM TT, or FM of any kind forthcoming from you in the 2011 erg season... Just like the last 5 years (or more)..

According to today's report: You aren't even rowing steading for an hour at UT this week. Seems you are just playing with minute adjustments of drag factor....

Seems you train by the "think" technique.... rather than the "do" technique.

[mrfit]

Oct 10th exchange:

I guess that's one way to test your max HR, but there is really no reason to sit on the porch and speculate. I too felt a need to update my max HR. It's been a few years, So..go figure.... I just did it this morning (see graph below). I rode a WU for 15 minutes then gave 6 sprints (like steep hill climb full-tilt nipping 600W) interspersed over a 15 minute period. I knew at 15' of that I was ready so to go for it, so I unplugged my brain part that says "do not do these things", and dropped the hammer. I held 192bpm for 37 seconds. You can see a spike to 197 but am going to call 195 my max (at age 45).


http://img413.imageshack.us/img413/285/ ... roct10.png


Nice update to the stat. I had only seen 188 in racing this year and had some feeling I might have lost a few beats. Nope. Same as age 35.

Sure.

But today was my first day on the Kurt Kinetic.

You need to get used to changes in routine before you push things to the max.

So I won't be testing my maxHR for a while.

It is now clear that the bike is a good way of doing it, though, when I get around to it.

I don't know, but I wouldn't be surprised if I get to 195 bpm, too.

ranger

Welp, it's nearing your six month anniversary on the Kurt Kinetic. How's the max hr test going? Any progress past 2.7w/kg at UT1? My lactate 4mmol/L threshold (something like middle UT1) is 3.4w/kg. Tomorrow has another day in the lab to gather more stats!

[ranger]

Welp, it's nearing your six month anniversary on the Kurt Kinetic. How's the max hr test going? Any progress past 2.7w/kg at UT1? My lactate 4mmol/L threshold (something like middle UT1) is 3.4w/kg. Tomorrow has another day in the lab to gather more stats!

I am riding on a 15-year old, worn out, rusted out, broken down bike, which only has one functional gear.

So I don't think we can compare fitness on the Kurt Kinetic, given your top of the line equipment.

How about comparing "mrfit"-ness on the erg?

It is only appropriate in this context, don't you think?

This is a training forum for erging, if you didn't notice.

What do you row for 60min OTErg?

If I do 1:43, as I think I now will in a couple of months, that will be 4.3 w/kg. at UT1.

Even my 1:48 for 60min back in 2003, when I was 51, was 3.6 w/kg. at UT1, but that was rowing poorly at max drag, as a complete novice, not knowing how to row.

I am much better than that now.

I'll now row well for 60min at 95 df. in a 3-to-1 ratio.

How old are you again?

40?

ranger

[ranger]

You aren't even rowing steading for an hour at UT this week

I am rowing plenty, Mike.

And then I am matching that work on the bike.

My fitness is sky-high, fine for a FM trial, right now.

I can run my HR for 2.5 hours at 155 bpm.

The work I am doing OTErg is technical.

It has nothing to do with fitness.

When I am done with this technical work, I'll race a FM.

ranger

[mrfit]

I am riding on a 15-year old, worn out, broken bike that only has one gear.

ranger

Don't complain to me. Get a new bike.

Let's rock!