Ranger's training thread

[ben990]

Wow, you are a great all-around athlete, maybe the best ever?

And sure, when all is said and done, perhaps as early as this year, I think I might indeed turn out to be the best erger for my age and weight, bar none.

ranger

Naw. You won't.

You have turned out to be the biggest troll and liar, bar none, on this message board though. Congrats!

[PaulH]

So what's the point of the thread?

Nothing, if you are not interested in how to train for rowing.

To each his own, I guess.

ranger

But you've made that clear, measured by your own standards, over and over now. So what's the point in the thread continuing?

One more try - any answer?

[ranger]

Zatopek 1Ks, 1:38 @ 31 spm (12 SPI) should now be possible.

20 x 1K (paddle a 1K in between).

I should be able to do these aerobically, with my HR under my anaerobic threshold, recovering completely between each interval.

I should start giving these a go.

In 2002-2003, rowing badly at max drag, I did Zatopek 1Ks @ 1:43.

ranger

[ranger]

Hey Ranger, why don’t you get in touch with USRowing regarding your brilliant 20-point training plan? I’m sure they’d make room for you on next year’s convention schedule

Interesting idea, although there is nothing "brilliant" about my training plan.

It's just common sense, and therefore works.

Trying to improve your fitness, when you row badly, are already as fit as you can be, and have physical capacities that are declining with age, doesn't make sense at all.

That's nonsense, and therefore doesn't work at all, as your own personal history has now demonstrated.

ranger

[ranger]

Sure.

The Wolverine Plan gets you fit and ready to race.

No doubt about that.

I don't think it makes you a whit better at rowing, though.

And so if you aren't very good to begin with, it doesn't fix the problem; it just reinforces what you are missing.

There are also many ways to get fit and ready to race, not just one.

The Wolverine Plan is just one productive option among many.

ranger

[whp4]

Zatopek 1Ks, 1:38 @ 31 spm (12 SPI) should now be possible.

20 x 1K (paddle a 1K in between).

I should be able to do these aerobically, with my HR under my anaerobic threshold, recovering completely between each interval.

I should start giving these a go.

In 2002-2003, rowing badly at max drag, I did Zatopek 1Ks @ 1:43.

ranger

Wow, that's some really incredible work you've been doing! When you were pulling those WR 2Ks, rowing like shit at max drag, you could only do the big Z workouts at 2K+6. Now you are going to do them at 2K+4, and you are going to do the 2K at a pace some 4s/500m faster!

A little more work on your virtual technique and fitness and you should be able to go sub-6, more than a minute faster than your last public performance — exciting stuff!

[Fred]

Zatopek 1Ks, 1:38 @ 31 spm (12 SPI) should now be possible.
20 x 1K (paddle a 1K in between).

well, 20x1k at 3:50 (1:55 average pace) paddle 1k in between might be possible for you.

I doubt you could do more then two or three 3:16 1k's (average pace of 1:38).

but, since your post doesnt talk about average paces, only talking about a "pace you might see at some point during the 1k", then your post (which doesnt really make any quantifiable performance claims) is ok.

[ranger]

Given that I pulled a heavyweight 6:27.5, fully prepared, when I was 51, if I had just worked on fitness over the last decade, instead of technique and stroking power, the prediction is that, this winter, at 61, I will pull a heavyweight 6:44.5, fully prepared.

The normal decline with age among veteran ergers is 1.7 seconds over 2K per year.

Sure, it will be interesting to see how these things turn out.

Actually, fully prepared, rowing well (13 SPI) at low drag (120 df.), I think I will now row 1:41 for 30min.

30min is done at 2K + 7.

If this indeed happens, it will be a nice measure of the success of my 20-point training plan vis-a-vis the other other long-tested and long-documented training plans--IP, WP, STM 10MPS, etc.

If I now pull 30min @ 1:41, the difference over the decade between my training plan and the other standard training plans will be seven seconds per 500m.

2.8 seconds a year over 2K for 10 years.

ranger

[aharmer]

Zatopek 1Ks, 1:38 @ 31 spm (12 SPI) should now be possible.

20 x 1K (paddle a 1K in between).

I should be able to do these aerobically, with my HR under my anaerobic threshold, recovering completely between each interval.

I should start giving these a go.

In 2002-2003, rowing badly at max drag, I did Zatopek 1Ks @ 1:43.

ranger

Indeed you should start giving these a go. In fact, you could actually program your PM4 so you paddled that 1k over the course of a 4:00 rest period. That way you could show the results of the workout when you were finished regardless of results. Is there any reason you wouldn't set up the workout in this way the first time you do it so you could show the results?

[ranger]

At 12 SPI, to pull 1:41 for 30min, I would have to rate 29 spm.

ranger

[Flipper21]

Good old behaviourist psychology using the tombstone model predicts that ranger is and once a liar.. always a liar.

There you have it, but of course you all knew that...LOL

Just had to run a probability check on the prof. How did he ever get to be free I wonder........ Unibomber perhaps!

[ranger]

Indeed you should start giving these a go. In fact, you could actually program your PM4 so you paddled that 1k over the course of a 4:00 rest period. That way you could show the results of the workout when you were finished regardless of results. Is there any reason you wouldn't set up the workout in this way the first time you do it so you could show the results?

Sure.

4:00 rest would be fine.

ranger

[nysaag]

Ranger will never show the results of his training, time and distance.
Ranger will never row a 1:46-48 marathon.
Ranger will never go below 6:50 OTE.
Ranger will never race Mike VB OTW.
Ranger will never pay the debt that he owes to Henry.

Why?

It is obvious from this silly "training thread," now more than a thousand pages long.

Because he lies and lies about his alleged training.
And really, can you ever trust anyone who so blatantly welshes on his bets?

[Fred]

Indeed you should start giving these a go.<snip>

Sure. 4:00 rest would be fine. ranger

You should be ok with the rest periods rich, it's the 3:16 1k's (1:38 avg pace) in between them that you'll find impossible

Kind of like "it isnt the fall that hurts, it's that sudden deceleration at the end that's the problem"

[JimR]

I find it ironic to read this ...

Given that I pulled a heavyweight 6:27.5, fully prepared, when I was 51, if I had just worked on fitness over the last decade, instead of technique and stroking power, the prediction is that, this winter, at 61, I will pull a heavyweight 6:44.5, fully prepared.

The normal decline with age among veteran ergers is 1.7 seconds over 2K per year.

If ranger had simply done what everyone esle had done he would be better (6:44.5) than he is (7:02.x)?! So the author of the ranger training plan tells us the ranger training plan is not going to deliver better results than what everyone already does.

This doesn't sound like the path to becoming the greatest erger ever!

JimR