Ranger's training thread

[ranger]

Since you didn't want to answer this one, I'll post it again.

My bike is stuck in a light gear, much too light for my liking.

Is it the front mech or the rear mech that's stuck?

Either way it's easy fixed. New cable just a few bucks or a new mech -- $30 or thereabouts.

Bike age is irrelevant. I rode 90 miles on my 20 yo Cannondale last weekend. After 1000s of miles it's still smooth and reliable. The headset and bottom bracket have never been replaced.

Naw.

My bike is trashed.

I sweated it to death--rusted it out, nave to chaps.

Everything.

I'll just get another.

Today it died entirely.

In the meantime, I am going to give up my biking and try to do full ultras on the erg,

This rowing at 95 df. has really come together.

1:48 @ 24 spm (11.5 SPI) feels divine.

Because of the massive ratio and light chain, it feels like you're floating.

4-to-1 ratio

A half a second for the drive.

Two full seconds for each recovery.

I am now getting a UT2 HR for it, which is good, given that there probably will be some HR drift in a FM trial, just from heat.

1:48 is 1250 calories an hour, a pretty high burn rate.

Over 3500 calories for a FM @ 1:48, , a pound of fat; over 7000 calories for an ultra, two pounds of fat.



I suppose it might be more accurate to call FM rowing "UT2 rowing with drift," rather than "low or middlin' UT1 rowing."

I'll try to row all of the meters in my ultra sessions each day at FM pace and rate, 1:48 @ 24 spm.

At some point, then, a FM @ 1:48 should happen, just naturally.

ranger

[mikvan52]

"At some point, then,...."

[ranger]

"At some point, then,...."

Sooner rather than later, Mike, given the quantity of meters I will be pulling.

Pretty much, if you have the experience with endurance sports that I do, once you get used to your technique, etc., you can do UT2 rowing all day.

UT2 is just an easy, conversational pace.

ranger

[ranger]

O.K., O.K.

No need to twist my arm.

I admit it.

I am now parading my strengths.



ranger

[mikvan52]

"At some point, then,...."

.. not "I should... in a month", rather: "At some point,then...."


"ultras" in the meantime (.)

[mikvan52]

You know, Rich...
Your muse, Elskid, would not be happy with the current state of affairs at chalet ranger!

Try & try as you might, you just can't play "dress-up" any longer and retain any credibility.
Go ahead: Button-up the lederhosen and dance around foolishly, dreaming of playing spank the monkey with those Danish lwt boys.
It doesn't yield results, my friend. It's just some kind of weird pantomime!



The vestal virgins give the laurels to the guy on the top step of the podium. And, to be there, you need a time and a distance and a witness... a dream and a prayer and a song by Elvis doesn't do it.

[lancs]

That's 4 seconds per 500m faster than my goal, 1:48/2:32

Ah. We haven't seen this from The Pathological One for a while. When faced with the realisation he cannot come within 8 secs/500m of his stated 'goal', simply produce an even more stupid goal some 4 seconds quicker. Brilliant.

1:44 would be a good 2k pace for you these days. And that would be about it.

[lancs]

As Matthias has demonstrated

That's right. Matthias has demonstrated. He's actually done it.

You've done nothing to demonstrate you are capable of a quarter of what you say you are. Nothing.

You've not even demonstrated you're doing any training at all. A simple screen shot of your monthly memory shot on your PM4 would of course correct this. But you won't, since it will be at odds with the lies you tell on an hourly basis.

Why do you lie so much?

[ranger]

You've done nothing to demonstrate you are capable of a quarter of what you say you are.

That's what training is all about, and in this sport, a FM trial is just 2K training.

So, sure, I won't "demonstrate" anything to you until my FM preparation is done and I do my FM trial latter this month.

But that's what I am training for now.

It's certainly not hard to do UT2 rowing, and it's certainly not hard to do a lot of 1:48 @ 24 spm in a 4-to-1 ratio and 95 df., if you are doing it at a UT2 HR (for me, 145 bpm).

I can run my heart at 155 bpm for a FM.

ranger

[ranger]

Lancs--

BTW, what df. do you row at?

Do you anchor-haul, or have you learned to row well at low drag (e.g, 95 df.)?

ranger

[lancs]

Lancs--

BTW, what df. do you row at?

Do you anchor-haul, or have you learned to row well?

130.

I row perfectly.

Well, in the same way that you row perfectly. My training is right on track for a 5:58 2k as a lwt. I have the same amount of evidence to support this statment as you do for your stated goals.

[ranger]

130

Ah.

Why not try rowing at low drag (e.g., 95 df.)?

It easier, and much more elegant, if you can develop the requisite skills to handle it.

ranger

[ranger]

The trick to rowing comfortably and effectively at 95 df. is learning to catch the wheel exclusively with your legs and then learning to accelerate it with a quick triple tap on the footplate, toes-heels-toes, while engaging the three leg levers, quads-hams-calves. If you hit this triple beat exactly, you can be pretty light and easy at the finish, keeping your weight well forward on your toes, as you do when you row strapless.

Peak force is absolutely fine.

At 95 df., I still get about 120 kgF. at the peak of my force curve.

That's plenty.

1:48 @ 24 spm (11.5 SPI) comes along beautifully: tap-tap-tap, tap-tap-tap, tap-tap-tap, etc.

No heave-ho at all.

The ratio is _huge_.

4-to-1

You can eat lunch between drives.

Recoveries are two full seconds.

ranger

[mikvan52]

my FM trial latter (sic) this month.

....
I can run my (mouth) at (thousands of posts) for a FM (fantasy).

As we can see.

[mikvan52]

The trick to rowing comfortably and effectively at 95 df. is learning to catch the wheel exclusively with your legs and then learning to accelerate it with a quick triple tap on the footplate, toes-heels-toes, while engaging the three leg levers, quads-hams-calves. If you hit this triple beat exactly, you can be pretty light and easy at the finish, keeping your weight well forward on your toes, as you do when you row strapless.

Peak force is absolutely fine.

Exquisitely perfect execution... of bad advice.. with just the right peppering of meaningless jargon.... Tasty!

Is senility setting in already?