Ranger's training thread

[Byron Drachman]

I thought I would put something that might be of use to the loyal followers of our hero's thread. If you don't live in the Lansing area you might not know what an oliveburger is. I did some googling and it turns out that it is a Michigan thing, much like natural stroking power, spi OTW, separated levers, etc., the difference being that you might find this a nice cooking tip. When you make a hamburger this dressing goes on top. It turns out that local restaurants jealously guard their recipes. One local restaurant will sell you a jar of the topping but won't tell you what is in it. It is a bit like certain cake recipes and cookie recipes that become family secrets. Well, I am a generous fellow so I will tell you how I make oliveburgers. I made them last night for dinner but I didn't take a photo. But I had some oliveburger sauce left over so this afternoon I put some on a roast beef and cheese sandwich so I thought I would take a photo of that instead:

roast_beef_sandwich_c.jpg (65.11 KiB) Viewed 7275 times

OK, I have held you in suspense long enough. Here is how I make the sauce. Take some mayonnaise and stir in some finely chopped green olives stuffed with pimentos. Then toss in some black pepper and mustard and stir. There you have it. The next time you grill hamburgers put a piece of lettuce if you have one available on top of the burger, and smear some of this topping on top. It is pure, unadulterated joy.

The topping is a low glycemic index topping to go along with the rest of the roast beef sandwich. I mention low glycemic index because our intrepid hero, now that he will mostly at home and so close to the liquor cabinet and the snacks, might want to start watching his consumption of food and drink more carefully. BTW, the rye bun is also homemade. The trick to a good bun is not to let the dough rise after assembling and then punching it down and letting it rise a second time. The rye dough is too heavy for that. Just form the dough, form the buns, let them rise in a warm oven, and then bake immediately.

[JimR]

no reason to think it will happen any time soon

For the impatient?

True.

Then again, when it happens, there it will be, nonetheless.

And so it goes.

Surprising things happen all the time, it's just that cynics are never prepared to deal with them.

Cynicism is the easiest thing in the world.

That's why it's such a roaring bore.

No one with even a shred of self-respect is a cynic.

ranger

Someone who brags about things they can't do (like you and the 1:48 FM) for years is hardly "interesting" ... although they can be amusing. You for example ...

JimR

[bellboy]

I thought I would put something that might be of use to the loyal followers of our hero's thread. If you don't live in the Lansing area you might not know what an oliveburger is. I did some googling and it turns out that it is a Michigan thing, much like natural stroking power, spi OTW, separated levers, etc., the difference being that you might find this a nice cooking tip. When you make a hamburger this dressing goes on top. It turns out that local restaurants jealously guard their recipes. One local restaurant will sell you a jar of the topping but won't tell you what is in it. It is a bit like certain cake recipes and cookie recipes that become family secrets. Well, I am a generous fellow so I will tell you how I make oliveburgers. I made them last night for dinner but I didn't take a photo. But I had some oliveburger sauce left over so this afternoon I put some on a roast beef and cheese sandwich so I thought I would take a photo of that instead:

roast_beef_sandwich_c.jpg

OK, I have held you in suspense long enough. Here is how I make the sauce. Take some mayonnaise and stir in some finely chopped green olives stuffed with pimentos. Then toss in some black pepper and mustard and stir. There you have it. The next time you grill hamburgers put a piece of lettuce if you have one available on top of the burger, and smear some of this topping on top. It is pure, unadulterated joy.

The topping is a low glycemic index topping to go along with the rest of the roast beef sandwich. I mention low glycemic index because our intrepid hero, now that he will mostly at home and so close to the liquor cabinet and the snacks, might want to start watching his consumption of food and drink more carefully. BTW, the rye bun is also homemade. The trick to a good bun is not to let the dough rise after assembling and then punching it down and letting it rise a second time. The rye dough is too heavy for that. Just form the dough, form the buns, let them rise in a warm oven, and then bake immediately.

How much mustard Byron? I'd wager too much would overwhelm it? Bearing in mind english mustard can strip paint off walls.

[aharmer]

The current female wr holder set the record on her first time on the erg right? The kid who pulled 5:48 at wirc has erged for about a year if I heard correctly. I believe brute strength and a huge aerobic engine is about 95% of erging success. Dicking around with silly technique changes for 10 years accomplishes one thing...it prevents you from competing until your advancing age starts to snowball and your strength and engine slip away to the point where you can't even sniff current wr's let alone destroy them by wide margins.

As usual, you reserve the right to prove me wrong by posting a shred of evidence on this thread.

Sure, you're wrong.

My first "evidence" will be a FM @ 1:48.

ranger

Yes, as I said, you reserve the right to prove me wrong by showing it. Unfortunately "saying" it, even if for 6 years continuously, doesn't mean it happened. The entire thread has been reduced to this one piece of evidence. Not really much else to talk about until you show this piece. If you were kind enough to give us any timeframe (even the calendar year it might happen) we could tune in to see the results and discuss further.

[JohnBove]

Yes, as I said, you reserve the right to prove me wrong by showing it. Unfortunately "saying" it, even if for 6 years continuously, doesn't mean it happened. The entire thread has been reduced to this one piece of evidence. Not really much else to talk about until you show this piece. If you were kind enough to give us any timeframe (even the calendar year it might happen) we could tune in to see the results and discuss further.

It's never going to happen. You can stay on here for years more. Everyone who posts here with any regularity knows that he welshed on a $1000 bet, his cowardly, rationalizations aside. If he performs, he will owe that money. He can't win the bet so he won't ever perform. But, because he's a head case and a liar and a repulsive human being, this will go on for as long as anyone responds. I get the entertainment value of visiting here, but expecting him to actually do anything ... dream on. You're dealing with a fruitcake, a pathetic, disturbed joke.

[Carl Watts]

You're dealing with a fruitcake, a pathetic, disturbed joke.

Cue the Fruitcake recipe.

Take Ranger and "Fluid" , add a couple oars to the mixture and beat into a froth, stir intensely and then invert in water. Half bake until "Yellow" and serve with "Whipped" cream.

[ranger]

O.K.

Here's a training plan for you.

Simple as pie.

Row perfectly (13 SPI for lightweights; 16 SPI for heavyweights) at 24 spm.

Cap your HR at middlin' UT1 (75% HRR, for me, 155 bpm).

Put in 20K a day until you can row a continuous FM, steady state, at middlin' UT1, rowing perfectly at 24 spm.

When you succeed, you will be the best rower in the world.



That's what I am doing now.

Great stuff.

This trainiing plan doesn't have much at all to do with aerobic capacity.

It is all about technique and stroking power, technical effectiveness and efficiency, skeletal-motor skill and capacity, how well you row.

For instance, Joe Keating, a 60s lwt like me, just did a FM trial at 155 bpm.

RANKING RESULTS 2012

Indoor Rower | 42,195m (Marathon) | Men's | Lightweight | Ages 60-69 | Current 2012 Season

Place [?] Name Age City State Country Time Source Type
1 Joe Keating 62 London IRL 2:50:38.6 C2Log I
2 Barry Parrott 68 Strood Kent GBR 3:16:14.7 IND_V I
3 Merle Clor 62 Tijeras NM USA 3:35:11.2 C2Log I
4 Robert Woods 60 Vista CA USA 3:42:27.2 IND I
5 Ray Coombs 63 Long Beach CA USA 4:10:14.2 IND I

So, Joe already has the aerobic capacity he needs to become the greatest rower in the world.

Now he just needs to upgrade his technique and stroking power, his skeletal-motor skill and capacity, about 20 seconds per 500m.

He just needs to learn to get more work done on each stroke, given the same level of consistent effort.

Rowing along at 24 spm, Joe pulls 10 MPS for a FM, taking 4095 strokes for the 42K.

If Joe could train himself to pull 12 meters per stroke when he is rowing along at 24 spm for a FM, he would only need 3530 strokes for a FM, 565 fewer, and would be the best rower in the world.

That's what I am doing now.

My "rung" on the 10 MPS ladder comes at race pace, 1:34 @ 32 spm (13 SPI), not 2:05 @ 24 spm (8 SPI).

I get over 50% as much work done as Joe on each stroke, given the same level of effort.

Rowing is all about technique and stroking power, skeletal-motor skills and capacities.

It doesn't have much at all to do with aerobic capacity.

That's why national team coaches have their 1x rowers out there plugging along at 19 spm all day long, learning to get more and more out of each stroke with less and less effort.

The whole affair doesn't have anything to do with aerobic capacity.

It has to do with pulling 12 MPS rather than 10 MPS, etc., when you are just rowing along easily for a couple of hours, not even breathing hard, just breakin' a light sweat.



It's like diggin' holes, workin' in the garden, liftin' a shovelful every couple of seconds.

It's like choppin' down trees.

http://www.youtube.com/watch?v=UyDAr-hjw80

ranger

[ranger]

The best friends a rower could ever have are a sharp axe and a forest of trees.

http://en.wikipedia.org/wiki/Axe



Or, perhaps, a blue ox.

ranger

[snowleopard]

For instance, Joe Keating, a 60s lwt like me, just did a FM trial at 155 bpm.

In your dreams lard-ass. Joe is 70 kg wringing wet in a tweed suit.

[ranger]

BTW, has anyone out there ever been in a water boiling contest?

Given a piece of wood, an axe, a match, and a cup of water, I can boil the water in two and half minutes.

ranger

[ranger]

For instance, Joe Keating, a 60s lwt like me, just did a FM trial at 155 bpm.

In your dreams lard-ass. Joe is 70 kg wringing wet in a tweed suit.

Sure.

I weighed in for all of my three WR 2Ks at 73 kgs.

ranger

[snowleopard]

For instance, Joe Keating, a 60s lwt like me, just did a FM trial at 155 bpm.

In your dreams lard-ass. Joe is 70 kg wringing wet in a tweed suit.

Sure.

I weighed in for all of my three WR 2Ks at 73 kgs.

So what? That was eight years ago. Your last lightweight row was a 7:02 2K. A slower pace than you are currently claiming as your marathon pace.

Oh, and note that Joe actually "did". So there's really nothing to compare about you and Joe.

[ranger]

So what? That was eight years ago.

Indeed.

That was water under the shell--long ago.

I am now _waaaaay_ better than that.

My goal now is not to break the 2K WR by 4 seconds, as I did back in 2003.

My goal is to break the 2K WR by 26 seconds.

That's a _ridiculously_ large margin.

Unprecedented.

ranger

[ranger]

If two rowers are putzing along at the same rate, say, 24 spm, and exerting about the same effort, say 75% HRR, but one rower is pulling 12 MPS and the other 10 MPS, every four strokes the rower who is pulling 12 MPS will gain a boat length on the rower who is pulling 10 MPS.

If the race is 4000 strokes long, by the end, the rower who is pulling 12 MPS will be 1000 boat lengths ahead of the rower who is pulling 10 MPS.

Rowing is all about technique and stroking power.

ranger

[ranger]

[removed]