Ranger's training thread

[hjs]

Fascinating stuff! I'll be sure to follow this thread, though I guess it's impossible not to.

So Ranger, let's for the sake of argument say you indeed have lost speed on the 2k, why not change focus and aim for a longer distance, perhaps more suitable for your age. I'm thinking that anaerobic capacity probably withers before the aerobic does. Ultra runners and other endurance athletes seem less hindered by age, I myself have been taken down by many a 60 year olds in 100k cross country skii races. Just saying.

hahahah he has got you on his hook

[mikvan52]

If you are afraid of (temporary) failure, you'll never accomplish anything significant, not to mention anything ambitious, much less anything unprecedented.

Of course, even in daily training, at some point, repeatedly training to failure is absolutely the best way to train.

Good one, Rich: failure vs to failure .... very funny...

Excellent ploy. When wrong inject a weak pun... esp. one which plays on antonyms... further confusing the issue.
Devious!



Moving back to being serious: When will you report your first timed piece IND_V? You never have reported even one 500m or longer... Are you hiding each and every measure of the truth about your erging?
We know you aren't going to race the Windbagger in a 1x event this summer or fall. Some erging stats would help
verify your successful training... Or is failure your success?

[ranger]

Fascinating stuff! I'll be sure to follow this thread, though I guess it's impossible not to.

So Ranger, let's for the sake of argument say you indeed have lost speed on the 2k, why not change focus and aim for a longer distance, perhaps more suitable for your age. I'm thinking that anaerobic capacity probably withers before the aerobic does. Ultra runners and other endurance athletes seem less hindered by age, I myself have been taken down by many a 60 year olds in 100k cross country skii races. Just saying.

Sure, I will do all of the longer races, too.

But I am happy just to compete against those my own age.

I don't have any interest in competing with the best young rowers.

Sure, I've lost various capacities with age.

But if I can pull it off, and I think I can, a lwt 6:16 2K would break the 60s lwt WR by 26 seconds.

And it would break the 55s, 50s, and 40s lwt WRs, too.

That good enough, I think.

No reason to push it to something unreasonable.



ranger

[mikvan52]

Sure, I've lost various capacities with age.

To SwedeRow:

The most prominent thing ranger has lost with age is the ability to show up and row against others when "fully trained" according to him.
He hasn't in many years.

He like's to sneak off to small erg contests in the hinterland where weigh-in practices may be lax.
He hasn't been at Crash-b since 2006.

[ranger]

When will you report your first timed piece IND_V?

When I feel ready to do a FM @ 1:48.

I'm injured right now, just working on my fitness, not rowing, waiting for my injury to heal, so it is difficult to say when this might be.

I thought I was pretty much ready for some FM trials, right before I got injured.

As I mentioned, I might work down to 1:48, starting with a trial at 1:54, my pb, and then moving to 1:52, 1:50, and 1:48.

It's all great training.

Really, a FM trial is just a long UT2 row.

1:54 pace is the 60s _heavyweight_ FM WR.

The lwt 60s FM WR is 2:00 pace.

ranger

[ranger]

Yea.

I am now in the swing of my daily fitness routine for bad and/or injured rowers.

Four hours.

An hour of sit ups. You can do about 1000 in an hour.

Then an hour of jumping rope.

Then two hours OTBike.

If you row well and aren't injured, all of this cross-training to work on fitness isn't necessary.

Just row for four hours.

You'll get all the work on fitness you can handle!

I prefer to split this rowing between OTErg and OTW:

Two hours OTErg just before dawn followed by two hours OTW just after dawn.

ranger

[PaulH]

I thought I was pretty much ready for some FM trials, right before I got injured.

Oh dear, what are the chances? That's so unfortunate, and so very, very unpredictable.

[ranger]

I thought I was pretty much ready for some FM trials, right before I got injured.

Oh dear, what are the chances? That's so unfortunate, and so very, very unpredictable.

Yea.

The injury was a doggone shame.

The injury is healing quickly, though.

It feels better and better every day, especially given the fitness routine I am now following.

The cross-training is good for loosening up the injury with some prolonged but mild work--stretching, swinging, pulling, pushing, etc.

ranger

[whp4]

I thought I was pretty much ready for some FM trials, right before I got injured.

Oh dear, what are the chances? That's so unfortunate, and so very, very unpredictable.

Boy, how could one guy be so unlucky? Add this to the list of things that happened just about as he was going to really show us how it is done: skin cancer, dental problems, planes not flying, wife wrecking the car, tree falling on his thumb, freezing his feet jogging while waiting for the venue to open, college-age son insisting they stay up drinking together, flying across the Atlantic to BIRC only to discover while warming up that his stroke wasn't ready...and yet each day he somehow finds the energy to come here and post about how great he thinks he might be, if he can do what he thinks he might, in the fall. It's inspirational

[macroth]

If you row well and aren't injured, all of this cross-training to work on fitness isn't necessary.

Just row for four hours.

You'll get all the work on fitness you can handle!

I prefer to split this rowing between OTErg and OTW:

Two hours OTErg just before dawn followed by two hours OTW just after dawn.

ranger

Two hours OTErg, for 15k reported consistently, that's what, 4:00/500m average pace? Nice!

Another possibility is that you forgot to mention you also prefer to split this erging time between dozens of short bursts and plenty of doing sweet f* all, so two hours rowing actually includes a lot of not rowing.

Is posting on the forum also included in this two-hour, pre-dawn routine?

[PaulH]

Yea.

I am now in the swing of my daily fitness routine for bad and/or injured rowers.

Four hours.

An hour of sit ups. You can do about 1000 in an hour.

Then an hour of jumping rope.

Then two hours OTBike.

If you row well and aren't injured, all of this cross-training to work on fitness isn't necessary.

Just row for four hours.

You'll get all the work on fitness you can handle!

I prefer to split this rowing between OTErg and OTW:

Two hours OTErg just before dawn followed by two hours OTW just after dawn.

ranger

This is a perfect post for our new recruit, Swede, to learn from. Given the phrase "I prefer to split this rowing between OTErg and OTW: Two hours OTErg just before dawn followed by two hours OTW just after dawn" I suspect most people would believe ranger *actually does* that. The key to understanding anything ranger writes is the incredibly careful choice of words. Despite the obvious implication, he hasn't actually said that he *does* that session, just that he *prefers* it. Similarly I *prefer* Aston Martins to Ferraris, but you shouldn't assume from that statement that I've ever driven either, or have the wherewithal to even buy a wheel for one.

[Rocket Roy]

Ranger, I expect to do a 6.40.0 at Boston next year.

What do you expect to be doing that day?

[Citroen]

What do you expect to be doing that day?

We're all expecting him to a) fail to make it to Boston, b) DNS, c) DNF or d) row like shit to a 7:02.3. On current form he won't be close to you. He'll have 20sec left to row when you're standing on the top step of the podium.

If the old moron sacks his coach, works on his LWT status and does some sensible training he may get a 6:41.

[ranger]

Ranger, I expect to do a 6.40.0 at Boston next year.

What do you expect to be doing that day?

You mean that your target is 6:40?

So, if you rate 35 spm, you'll pull 10 SPI?

Sure, that's a reasonable target.

However, neither of us will know what to "expect" until we do a blither of 2K predictors between now and then, which we both will, if we are to be fully prepared to race in February.

No, I won't pull 10 SPI at Boston next year.

If I'm fully prepared to race, I'll pull something close to 13 SPI.

My 2K target for Boston is 6:16, 13 SPI @ 32 spm, but then again, as I said, I won't know what to "expect," as you won't, either, until I do a blither of 2K predictors.

If we are both fully prepared to race, there won't be any mystery about what we will do at Boston.

The race will be determined in training, long before.

You can't race any faster than your 2K predictors indicate.

ranger

[ranger]

Ranger, I expect to do a 6.40.0 at Boston next year.

What do you expect to be doing that day?

I should do a series of FM trials sometime soon.

After these FM trials, I can tell you what I can "expect" to pull in Boston, although you won't need to ask me about it.

You can read my expectations right off of my best FM time.

I won't pull 2K much better than FM + 14.

Or much worse.

If a FM pb is the result of a concerted effort and several trials, it is a great 2K predictor.

In essence, a FM is a just a long UT2 row.

And your UT2 pace is a great 2K predictor, too.

A FM is done at 2K + 14.

Your UT2 pace is 2K + 15.

Can you do UT2 @ 1:55?

If so, you can do 2K @ 1:40.

ranger