Ranger's training thread

[ranger]

This quote implies that you have completed a FM at low UT1 HR (even though you've no idea what that actually is for you) and yet you quite clearly haven't

True, I haven't.

I am just preparing for one.

Nonetheless, I am indeed preparing.

I am rowing almost all of my meters at 12 SPI and 23-25 spm.

You can't train yourself to do something for 2.5 hours if you don''t do it on a daily basis for shorter distances.

It has to be easy, habitual, automatic, etc.

No other 60s lwts pull 12 SPI at all, ever, much less for 10-20K on a daily basis, much less at 23-25 spm, much less with a low UT1 HR.

I erg every day.

I don't take rest days.

I row OTW, too, whenever conditions permit.

ranger

[ranger]

When I get around to it, I'll want to rate 31 spm or so at AT (i.e., with a HR pushing up to 180 bpm).

Given my stroking power now, if I just hold my technique steady, that should be _very_ close to 10 MPS (1:37).

5K/6K and things like 4 x 2K are done at AT.

Then, in sharpening, I will want to push that rate to 34 spm over 2K by tuning up my anaerobic capacities with short intervals at 36-40 spm.

Anaerobic capacities contribute quite a bit to a quality 2K.

In a quality 2K, anaerobic energy pathways contribute 20-30% of the energy required.

Back in 2002-2003, I also did 4 x 2K, 5K/6K, etc., at in and around 31 spm (and then raced at 34-36 spm), but back then, rowing badly at max drag, I only pulled 10.5 SPI for these purposes.

Rowing well at low drag, I'll now pull 12.5 SPI, two SPI more.

I am now better at rowing.

My fitness is the same, but technically, I am now more effective and efficient.

In particular, I have now learned how to use the whole slide, good footwork, and the full use of my arms and legs, in good timing and sequencing with my back.

Back in 2002-2003, I pretty much just hauled the handle with my back, against high resistance, leveraging off the balls of my feet at the footplate, like a sprinter in running.

I short-slided, pulling with all of my levers at the catch (and throughout the drive), dragging my legs behind, both starting and finishing with my back, up on my toes the whole time, never setting my heels and therefore never rowing with my hams and gluts at all.

I didn't sequence my levers at all; I just pushed and pulled, heave-ho, with everything I could muster in terms of leveraging on each stroke.

I didn't know how to row.

When I tried to row this way in my 1x, I just fell right out of the boat--repeatedly.


Back then, in my OTW sessions, I usually got in a lot of nice swimming, but not much rowing.



Training isn't a race/performance.

It is an opportunity to get better.

Over the last few years, I have used my training time well.

In recent times, besides me, no male WR-holder, 40-70, has ever gotten any better--at all.

They have just gotten worse and worse.

ranger

[bellboy]

This just in: Mary and I are going to The HRR (Henley Royal Regatta) next week... (no joke)

Part of my mission will be to poll the athletes there about how they've applied ranger spi theory to their rowing preparation... (joke)

I can just imagine TSO wandering around the Steward's Enclosure trying to get people to listen to his training theories..

"Why, yes, that Leander Club eight would move the boat much better if each rower would just learn to separate his levers! And, naturally, only hit the water after hours of erging prior to each and every workout."
quoth the Bard of Ann Arb'

Bring plenty of moolah Mike. It's bloody expensive down there!

[snowleopard]

You can't train yourself to do something for 2.5 hours if you don''t do it on a daily basis for shorter distances.

But in ranger's miscellany of misguided mantras, "training goes from long to short", no? And that's the excuse you give for not posting results from shorter distance pieces.

[ranger]

Beautiful cadence now, 1:48 @ 23 spm (12 SPI), HR 150 bpm, drifting slowqly up to 160 bpm, as I heat up.

Perfect.

My length, leveraging, and timing are now _very_ good, and with very little thought necessary to maintain them.

I am keeping my hips forward much better during the leg drive, and I my finishes are much better, too, with a stiffer back that throws my weight forward onto the balls of my feet at the footplate.

Nothing to be done now except more of the same.

20K this morning, right at my daily goal.

Deluge here in Door County at the moment, although the big wind that howled yesterday, all day long, has now abated.

Water, water everywhere.

It's pounding down as hard as it can come, now going into the second day.

Visibility is zero.

ranger

[ranger]

in ranger's miscellany of misguided mantras, "training goes from long to short", no? And that's the excuse you give for not posting results from shorter distance pieces.

Sorry, that is probably misstated.

I meant to say that distance trials should go from long to short, and therefore HRs during training should start low and slowly progress to high/max.

What you do from day to day in terms of number of meters rowed is another matter, depending on many other things.

For FM training on the erg, my goal is 20K a day, although I have usually been doing less than that lately when I row OTW, too.

As I have been mentioning, I think that the perfect training for me this summer would be 20K OTW just before dawn followed by 20K OTW just after dawn, with all of the rowing done in and around FM pace and rate.

23 spm?

ranger

[ben990]

ranger (Mr. 7:02.3) in Door County, or wherever he is...

[ranger]

ranger (Mr. 7:02.3)

Low UT1 is 2K/TR + 14.

So pulling along 1:48 @ 23 spm (12 SPI) with a low UT1 HR predicts a 1:34/6:16 2K, right on my target.

ranger

[ben990]

ranger (Mr. 7:02.3)

Low UT1 is 2K/TR + 14.

So pulling along 1:48 @ 23 spm (12 SPI) with a low UT1 HR predicts a 1:34/6:16 2K, right on my target.

ranger

Target is 6:16, but actual is 7:02.3. SUX2BU, getting slower and slower...

[ranger]

With the wind, waves were rolling in pretty nicely yesterday off the big lake.



But today, after the downpour, it's a white out fog over the big water.



ranger

[ranger]

Target is 6:16, but actual is 7:02.3. SUX2BU, getting slower and slower...

Naw.

I just paddled that one.

No energy.

When I have had the energy, I have consistently pulled around a lwt 6:40 for 2K over the last few years, right at WR pace for my age and weight--at max drag, unprepared (without distance trials or anaerobic intervals), still struggling with technique.

My problems with technique are now resolved.

I now row well at low drag.

And I am now preparing to race.

Everyone gets about a dozen seconds over 2K from a couple of months of race preparation (distance trials and anaerobic intervals).

I don't know how much rowing well at low drag is worth, but I would guess something comparable (i.e., a dozen seconds over 2K).

So I am now rowing right at my 2K target, 1:34/6:16.

My first bit of race preparation will be a FM, 1:48 @ 23 spm (12 SPI).

A FM is done at 2K + 14.

So a FM @ 1:48 predicts a 1:34/6:16 2K.

The 60s lwt FM WR is 2:00 pace, twelve seconds per 500m (72 watts) slower.

At 23 spm, 2:00 pace is 8.7 SPI, 3.3 SPI less than my 12 SPI target.

ranger

[aharmer]

You post so frequently I can never tell if you responded to my questions. Assuming you didn't, let me tell you the answer to the trivia question. The doctor will ask, "How much do you drink?"

An otherwise extremely healthy person can have the pumping chamber of an old man if they drink too much. Obviously you'll never admit this, but maybe the reason for your recent, more rapid than normal decline has something to do with your left ventricle not doing its job the way it always has in the past. Your beautiful decline with age forumulas don't hold much water if the athlete is abusing alcohol and minimizing the work the heart can do.

[ben990]

Target is 6:16, but actual is 7:02.3. SUX2BU, getting slower and slower...

Naw.

[Lies, lies, and more lies]

When I have had the energy, I have consistently pulled around a lwt 6:40 for 2K over the last few years, right at WR pace for my age and weight--at max drag, unprepared (without distance trials or anaerobic intervals), still struggling with technique.

[Lies, lies, and more lies]

ranger

I guess you have not had the energy for several months/years now?!

[ranger]

You post so frequently I can never tell if you responded to my questions. Assuming you didn't, let me tell you the answer to the trivia question. The doctor will ask, "How much do you drink?"

An otherwise extremely healthy person can have the pumping chamber of an old man if they drink too much. Obviously you'll never admit this, but maybe the reason for your recent, more rapid than normal decline has something to do with your left ventricle not doing its job the way it always has in the past. Your beautiful decline with age forumulas don't hold much water if the athlete is abusing alcohol and minimizing the work the heart can do.

I'm not sure where all of the talk about alcohol is coming from.

It must be on your mind because of your own habits.

Sure, I drink.

But no more than anyone else, and nothing problematical or different than my habits have been throughout my lifetime.

My resting HR is 40 bpm.

My max HR is 190 bpm.

My VO2max pushes 70.

For 60 years old, I would say my heart is doing just fine.

If I pull 6:16 at 60 and 160 lbs., as I think I will, Hagerman's prediction is that my VO2max is 78.4.

For a 60 year old male, 41 is considered "excellent."

Average is 30.

ranger

[Citroen]

I'm not sure where all of the talk about alcohol is coming from. because your crap on here appears to be the delusional musings of an alcoholic

It must be on your mind because of your own habits.

Sure, I drink. to excess

But no more than anyone else, and nothing problematical or different than my habits have been throughout my lifetime. yeah right.

My resting HR was 40 bpm. when? ten years ago? twenty years ago?

My max HR was 190 bpm. when? ten years ago? twenty years ago?

My VO2max pushed 70. Oh yeah? When did you get that tested?

For 60 years old, I would say my heart is doing just fine. but you can't explain why you only got a 7:02.3 at BIRC except by lying that it was a "paddle" and not a series of 13 handle downs between bouts of hauling anchor

If I pull 6:16 at 60 and 160 lbs., as I think I will, Hagerman's prediction is that my VO2max is 78.4. dream on.

For a 60 year old male, 41 is considered "excellent." shame your value isn't that high

ranger

We're not getting anywhere with this thread. It's nearly 1000 pages and we still haven't had a single verifiable training workout reported. We've had a bucket of crap about SPI and a bucket of crap about getting a 6:16. No sign of a FM @ 1:48. No sign that you can do even 5K @ 1:48.

I vote the thread should be locked when it reaches 15000 replies.