Ranger - News To Shock

[[old] hjs]

<!--QuoteBegin-ranger+Jan 9 2006, 10:26 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 9 2006, 10:26 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->As a marathon runner you were to heavy, you had to much upperbodystrenght/muscle. Why did you do this? You haven,t performed at your personal best Level.<br /> </td></tr></table><br /><br />Sports are just hobbies. I love running, especially long distances. I like (and participate in) many other sports, too.<br /><br />Such as rowing.<br /><br />2000m of pure fun!<br /><br />ranger <br /> </td></tr></table><br /><br /><br />This is a nice to read. I really hope you and me can keep on doing this. An otther thing a like is seeing wr. maybe Graham can go for the 5.37 . Would be great.

[[old] hjs]

<!--QuoteBegin-ranger+Jan 9 2006, 10:38 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 9 2006, 10:38 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Low-intensity aerobic exercise burns mainly fat. As you pass the threshold at about 70% of VO2max, your body burns an increasing preponderance of carbohydrates. To some extent you can paper over the problem of glycogen depletion by ingesting carbohydrates during exercise. However all sorts of studies have shown that it takes time to replenish glycogen stored in the liver and in the muscles. Current thinking is that it takes a minimum 20-22 hours even when diet is optimal. If you don't replenish it more or less fully, you actually degrade your performance. The longer you're in deficit the more degradation you will get. </td></tr></table><br /><br />I have been doing this daily all this year. So I am not burning carbohydrate? Interesting. I must be at less than 70% Vo2max. I follow these ergs sessions with 1-2 hours on a stepper at 300 watts. Inbetween the two sessions, I eat three eggs and a little cereal. In total, I can sometimes be working for 4 hours while doing this rowing and stepping. I suppose that sometimes I can burn up to 5000 calories.<br /><br />ranger <br /> </td></tr></table><br /><br />true, look at cyclists. they train even more and also al year round. I can be don. You don,t have to bother about you fat % though

[[old] ranger]

Experimenting with these things, it seems clear that, rowing on my toes with this big stroke at high drag and race pace and rate, I should row in a 3-beat rather than 4-beat measure, one that has a 1-to-1 recovery-to-drive ratio rather than a 1.67-to-1 ratio. In this, it appears that JR is right again. This 1-to-1 ratio is just a smooth motion, back and forth along the slide, with drive and recovery taking equal times (six pulses each in the meter), although the gestures that go into this back and forth motion, as I explained in the thread on the rhythm of the rowing stroke, are pretty complicated and form a triple, rather than a more natural duple, meter: pull-recovery-prepare, pull-recover-prepare, 1-2-3, 1-2-3.<br /><br />Rowing on my toes with this big stroke at high drag in a 1-to-1 ratio and 3-beat meter, I go along at right about 36 spm.<br /><br />For me, that's a perfect rate for racing.<br /><br />So this is a third adjustment that I have made in order to race, rather than just train. First adjustment: I have raised the drag from 105 df. to 155 df. Second adjustment: I have given up planting my heels; I now row on my toes. Third adjustment: I have switched to rowing in a 1-to-1 rather than 1.67-to-1 ratio, a 3-beat rather than a 4-beat meter. <br /><br />Things are getting sorted out! Happy about this.<br /><br />ranger

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Its pretty sad that you have come to this scrambling attempt to find some sustainable speed. </td></tr></table><br /><br />Train hard, race easy!<br /><br /> <br /><br />Wake up, George! Everyone does it!<br /><br />ranger

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I think I'm doing just fine so far.<br /> </td></tr></table><br /><br />Better than fine, Nav. Your're doin' great. Good luck with it.<br /><br />ranger

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Its pretty sad that you have come to this scrambling attempt to find some sustainable speed. </td></tr></table><br /><br />George--<br /><br />Training isn't racing. In training, you want to develop strength, endurance, quickness, aerobic capacity, anaerobic tolerance, rhythmicity, relaxation, and so forth. Speed is irrelevant. In racing, you do not want just "sustainable" speed. You want _maximal_ speed. <br /><br />To race fast, you don't have to train fast. Heck, you don't even have to do the majority of your training on the erg. You can run, skip, swim, step, lift, bike, etc., instead.<br /><br />Train hard, race easy.<br /><br />ranger

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Do you know a large gymnast who won a olympic medal? </td></tr></table><br /><br />I have a hammer and three major championship gold medals in indoor rowing. Does that count?<br /><br />There are quite a few lwt OTW rowers who have Olympic golds, too!<br /><br /> <br /><br /> ranger

[[old] hjs]

<!--QuoteBegin-ranger+Jan 9 2006, 11:49 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 9 2006, 11:49 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Do you know a large gymnast who won a olympic medal? </td></tr></table><br /><br />I have a hammer and three major championship gold medals in indoor rowing. Does that count?<br /><br />There are quite a few lwt OTW rowers who have Olympic golds, too!<br /><br /> <br /><br /> ranger <br /> </td></tr></table><br /><br /><br />mwa. <br /><br />I like, and most people do, cause in most sports we do have one wordchampion/wr, the best to be done by men. So no hight or weight, age, amateur, pro enz ristrictions.<br /><br />Maybe you should to. Now you are performing at a artificial low weight. If you would build up some more muscle you could erg better. Still not like a proper build erger. Those missing inches are just.............ehhh missing. Just as mine are missing <br /><br /> <br /><br />

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Now you are performing at a artificial low weight. </td></tr></table><br /><br />No, 165 lbs. is a _very_ good weight for me, and I have no need or desire for more muscle. As I mentioned, I am _very_ strong, especially in the back, shoulders, core, and upper body more generally.<br /><br />5'11" is a nice height for a lightweight. No need for extra inches. If I were taller, I couldn't make weight and still be as strong. I have the perfect balance of height and weight for a lightweight rower.<br /><br />ranger

[[old] hjs]

<!--QuoteBegin-ranger+Jan 9 2006, 11:49 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 9 2006, 11:49 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Do you know a large gymnast who won a olympic medal? </td></tr></table><br /><br />I have a hammer and three major championship gold medals in indoor rowing. Does that count?<br /><br />There are quite a few lwt OTW rowers who have Olympic golds, too!<br /><br /> <br /><br /> ranger <br /> </td></tr></table><br /><br /><br />Those medals were won in what open event?<br /><br />I have al sorts of medals won in numeris in sports events, open event Even erg events.

[[old] hjs]

<!--QuoteBegin-ranger+Jan 9 2006, 12:10 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 9 2006, 12:10 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Now you are performing at a artificial low weight. </td></tr></table><br /><br />No, 165 lbs. is a _very_ good weight for me, and I have no need or desire for more muscle. As I mentioned, I am _very_ strong, especially in the back, shoulders, core, and upper body more generally.<br /><br />5'11" is a nice height for a lightweight. No need for extra inches. If I were taller, I couldn't make weight and still be as strong. I have the perfect balance of height and weight for a lightweight rower.<br /><br />ranger <br /> </td></tr></table><br /><br /><br />exactly my point , you are limiting your performace by the 165 barrier. Understanderble but nevertheless limitting. Your making the best of what you got unter 165, not the best you really got.<br /><br /><br />Ps don't think I don,t respect what you are doing. I know almost for certain, in couldn,t do what you do, in volume I mean. But don,'t compare use JR ways, to improve you accomplicements. The figures do the talking.<br /><br /><br />Ps I really hope you break your 6.28 You deserve it. This weekend we will see how it goes.

[[old] ranger]

At high drag (155 df.), rowing on my toes, locked in a 1-to-1 ratio, 1:30 comes very smoothly and easily at 38 spm. That the racing stroke: 12.5 SPI. Very controlled stuff. Nice force curve.<br /><br />This will be my target drag, rate, pace, ratio, and technique for things like 8 x 500m (3:30 rest) and 1K trials.<br /><br />ranger

[[old] PaulS]

<!--QuoteBegin-ranger+Jan 8 2006, 11:19 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 8 2006, 11:19 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> I will be racing in the 55-59 lwt category at 12.5 SPI and 32-34 spm.<br /><br />ranger <br /> </td></tr></table><br /><br />There we have it, finally somethign specific enough to almost nail down a meaningful goal.<br /><br />Your Racing <b>will result in a time in the range of 6:15 - 6:23 2k</b>. Thanks for clarifying.

[[old] ranger]

<!--QuoteBegin-PaulS+Jan 9 2006, 08:42 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jan 9 2006, 08:42 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-ranger+Jan 8 2006, 11:19 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 8 2006, 11:19 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> I will be racing in the 55-59 lwt category at 12.5 SPI and 32-34 spm.<br /><br />ranger <br /> </td></tr></table><br /><br />There we have it, finally somethign specific enough to almost nail down a meaningful goal.<br /><br />Your Racing <b>will result in a time in the range of 6:15 - 6:23 2k</b>. Thanks for clarifying. <br /> </td></tr></table><br /><br />The upper limit to start, certainly. I'll just try to keep it flat at 1:36 pace and hold it there until the sprint at the end.<br /><br />ranger

[[old] PaulS]

<!--QuoteBegin-ranger+Jan 9 2006, 05:54 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 9 2006, 05:54 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-PaulS+Jan 9 2006, 08:42 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jan 9 2006, 08:42 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-ranger+Jan 8 2006, 11:19 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 8 2006, 11:19 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> I will be racing in the 55-59 lwt category at 12.5 SPI and 32-34 spm.<br /><br />ranger <br /> </td></tr></table><br /><br />There we have it, finally something specific enough to almost nail down a meaningful goal.<br /><br />Your Racing <b>will result in a time in the range of 6:15 - 6:23 2k</b>. Thanks for clarifying. <br /> </td></tr></table><br /><br />The upper limit to start, certainly. I'll just try to keep it flat at 1:36 pace and hold it there until the sprint at the end.<br /><br />ranger <br /> </td></tr></table><br /><br />It's a great time for that 500m "checkpoint", a 1:24 would coincide nicely with Graham's 1:14.8 and his 1:27.5 2k paces.<br /><br />Come on, it's less than a minute and a half away to make sure you are really on track. <br /><br />Right now it appears that you are in for a big surprise in the 3rd quarter, maybe earlier. Looking back to your 400m @ 1:20 resulting in handle down, all you would have had to have done (instead of quitting) was maintain a 2:00 avg pace for the final 100m and you would have come in at 1:24.