Ranger's training thread

[ranger]

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

As I said, I have been consistently pulling a lwt 6:40, right on WR pace for my age and weight, unprepared, at max drag, still struggling with technique.

This has been the best for my age and weight, year after year.

In fact, no male lwt 58 and 59 years old has ever rowed that fast.

Over the last few years, I haven't been preparing to race, as I am now.

I have been improving my technique.

Different matter entirely.

You can't row your best unless you row well.

So I have been learning to row well.

Rowing badly at max drag, I already have three WR rows (lwt 6:30, 6:29, and 6:28 at 52 years old).

Nothing else to do there.

So I have moved on to other things.

Now that I row well at low drag, my goal now is to pull a lwt 6:16 at 60.

That would break the 60s lwt WR by 26 seconds, the 55s lwt WR by 22 seconds, the 50s lwt WR by 9 seconds, and 40s lwt WR by two seconds (not to mention the 60s ad 55s hwt WRS to boot)--simultaneously.

ranger

[ranger]

No sign of a FM @ 1:48. No sign that you can do even 5K @ 1:48

Sign?

Not sure what you mean.

I am doing 10-20K a day, 1:48 @ 23 spm (12 SPI).

That's all that matters: my training.

Feels great.

What you know, or not, is irrelevant.

I am rowing right at my target, using a natural stroke at an approriate rate and heart rate.

I have taught myself to row well (13 SPI) at low drag (120 df.).

No veteran has ever rowed well, much less a 60s veteran.

Historically, 60s veterans, both heavyweight and lightweight, have missed it by 70 watts, 6 seconds per 500m over 2K, 3 SPI, two training bands, a mile over 60min, a dozen seconds per 500m over a FM, etc.

ranger

[ranger]

At 55, I did a 6:29.7 2K, at 170 lbs., at high drag, without even preparing for it, still struggling with technique.

At that time, Hagerman's estimate is that my VO2max was 77.3, but this is certainly a low-ball estimate, given the circumstances.

At 55, no other 170 lb. veteran has come anywhere near sub-6:30, fully prepared.

ranger

[Fred]

Rich
Getting from a 18:00 5k (1:48 average) which you might be capable of as a HW now, but I doubt it.
to a
1:32:00 FM (1:48 average)

Is not a matter of "habituating a stroke" or, "loosening a HR up".

it's a matter of increasing fitness by an order of magnitude. As in, going from a decent club rower to being on the national team.

[Flipper21]

Such an incredulous little man you are Rich.

Absolutely zilch from you in as many months since I last looked in.

An epic liar as ever or rather.... just hypothesizing without trial..... yet again.

Such a Professorial fool.

[bellboy]

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.

I was going to suggest something similar. It cannot be called a training thread when there is nothing verifiable after 1000 pages. It's all "working with" and pictures of EE the object of his frankly creepy homo erotic obsession. He rows with breaks. We know it and he know's it. All he has to do is show the exact details for a session. How difficult is that? The fact that he doesn't garners our interest but to have this nonsense on a training forum does C2 a disservice. Call his bluff because he will then end up on his blog which will wither and die because of lack of interest.

[PaulH]

As I said, I have been consistently pulling a lwt 6:40, right on WR pace for my age and weight, unprepared, at max drag, still struggling with technique.

Prove it - row an IND_V 6:40 this week. You're not a lightweight right now, you no longer row at max drag, you're not struggling with technique, and you could scarcely be any more unprepared than you (allegedly) were then. So shut us all up and prove it.

[peterhowd]

C2 description of the "Health and Fitness" board: "General discussions about getting and staying fit that don't relate directly to your indoor rower." Seems like a fit.

[ranger]

Prove it - row an IND_V 6:40 this week.

I have no interest in 6:40 for 2K, although when I do 6K at 1:40, down the line a bit, I suppose you'll see some 6:40 2Ks on the way to the finish.

My target for AT rowing is 4 x 2K @ 1:38/6:32.

I'm just back from an interesting 6K OTW out at Europe Lake, which is still totally fogged in.

Wonderful water conditions, though, and so, fun rowing.

I could only see about 100m around my boat, so I had to be careful, even though I was the only one on the lake.

Most of the time, I couldn't see land at all and didn't know where I was.

My OTW rowing is getting _waaay_ better.

My better catches and finishes on the erg are now showing up OTW, too.

I was doing some 2:10 at 22 spm out there today.

7.3 SPI

That's perfect.

At 20 seconds per 500m over my erg times, that's equivalent to 1:50 @ 22 spm OTErg, just what I was doing in my 20K erg session just before dawn, pulling 12 SPI.

ranger

[ranger]

Folks--

The first "proof" of my training will be a a FM, 1:48 @ 23 spm.

And that won't predict a 1:40/6:40 2K.

That will predict a 1:34/6:16 2K.

A FM is done at 2K + 14.

The rest of my race preparation and racing, then, being entirely predictable, will be an anti-climax.

In the bag.

The 60s lwt FM WR is 2:00 pace, 12 seconds per 500m slower.

ranger

[Fred]

Folks-- The first "proof" of my training will be a a FM, 1:48 @ 23 spm.

if you cant currently do a 18:00 5k (1:48 average), why do you think you can do a 1:32:00 FM (1:48 average)?

[ranger]

Folks-- The first "proof" of my training will be a a FM, 1:48 @ 23 spm.

if you cant currently do a 18:00 5k (1:48 average), why do you think you can do a 1:32:00 FM (1:48 average)?

You're talking to yourself, Fred.

It's just steady state rowing, HR 155 bpm.

Steady state is steady state, especially at low UT1.

Distance is irrelevant.

You can do it as long as you want.

ranger

[PaulH]

Prove it - row an IND_V 6:40 this week.

I have no interest in 6:40 for 2K

Then why do you mention it so often?

In any case, I wasn't suggesting you try it because you're interested in it, I suggested it because it would shut up everyone complaining that the thread should be locked, without requiring a huge commitment in time or effort from you.

[Fred]

Folks-- The first "proof" of my training will be a a FM, 1:48 @ 23 spm.

if you cant currently do a 18:00 5k (1:48 average), why do you think you can do a 1:32:00 FM (1:48 average)?

It's just steady state rowing, HR 155 bpm.
Steady state is steady state, especially at low UT1.
Distance is irrelevant. You can do it as long as you want. ranger

I have no doubt that you can do 5k "working with 1:48" with your heart rate at UT1 (2:00 average pace)
What you cant do, is row a sub 18:00 5k (1:48 average pace)

[ben990]

Wow, this BS from ranger is coming up on 1000 pages. What a waste. He is a useless lying piece of crap who is slowing down as his old age, drinking, and eating take their toll on him.

How about this, moderators?

Unless ranger can provide proof that he can do a 6:40 or faster 2k within the next week, lock this thread. Or delete it altogether. Please do something. I have looked at this train wreck for too long.