What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » January 13th, 2005, 4:56 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Coach Gus @ Jan 12 2005, 05:04 PM)</td></tr><tr><td class='quote'></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 12 2005, 01:04 PM)</td></tr><tr><td class='quote'> </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Coach Gus @ Jan 12 2005, 10:08 AM)</td></tr><tr><td class='quote'></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 12 2005, 03:12 AM)</td></tr><tr><td class='quote'> I am trying trying get my heart rate down to 154 bpm (70% MHR)  </td></tr></table> This 154 = 70% MHR seems high. What are your max and resting heartrates? </td></tr></table> Nope. 200 MHR, 45 RHR .70 (200-45) + 45 = 154 bpm ranger  </td></tr></table> That's why it "seems" high. Your max is extraordinaire for someone of your age. Is that an erg specific max HR? When was it last tested or observed in training or racing? I am a little surprised you don't have a lower resting HR. Not that 45 is bad, but I had expected it to be lower. </td></tr></table> Yes, nice range, no? My RHR has indeed been lower, under 40 at times when I was marathon running. A couple of times when I have been in the hospital for something (e.g., to get my wisdom teeth out), the doctors have stopped their procedures, thinking I had something wrong with my heart. Yes, the 200 bpm high has only been observed on the erg. That's the only time I have worn a heart monitor. It has been a while since I have worn a monitor, though, so now my max might be higher. I'll check it out again over the next month as I do my sharpening for the CRASH-Bs. When I rowed my hour pb, I rowed with my heart flat at 172 bpm for the full hour. That must be my anaerobic threshold. To keep going for long periods, I have to stay just below 172. I was doing 1:50 (at 23 spm) flat at 162 bpm this morning. Nice! I think I can do a marathon at 162 bpm, if I can work up the muscular durability. My durability is naturally good, given my sports background, so I don't think that this will be much of a problem. I just need to put in the meters at that pace to lock it in technically. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 13th, 2005, 6:23 am

Sounds like you are going well Rich. Keep it up! Managed to nip to the gym this morning; 20 mins stepper at 290 watts 45 mins bike, 20 mins stepper at 290 watts, Still 81.5kilos, can't complain as I've not trained much in the last week as I've been working. I need to get another 20k session in in the pm, but not possible. It'll start moving again next week

[old] ranger · Post by **[old] ranger** » January 13th, 2005, 6:42 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Sounds like you are going well Rich. Keep it up!  </td></tr></table> Cheers, Roy. Thanks. Things are going very nicely indeed. Sounds as though rocket man is still getting sleeker and sleeker, too. And still with plenty of time to spare. A kg a week will do it now. And then there is always the pre-race sweat down! We can make it a party. It's _always_ a squeeze for me. At BIRC this year, I weighed in at 74.9 kgs. Just nipped it. Rowing this morning: 25K UT1 (1:42-1:47 @ 22-24 spm), in various formats (a couple of 5Ks, a couple of 2Ks, some accelerations down to AT rates and paces, some steady rowing at 1:42 working on technique, etc.) Stroke feels _very_ solid now. It's _really_ coming along. 12-13 SPI, 114 df. ranger

[old] ranger · Post by **[old] ranger** » January 13th, 2005, 6:53 am

Oh, I am back skipping too. I did an hour this morning before erging. For the next month, I will also be back on my stepping regimen (2 hours every afternoon) as I work my way back down to weight. As a calorie burner, I have considered substituting a long second rowing session (30K?) instead of stepping but I might save that change until after the Bs. I am used to the combination of rowing, skipping, and stepping, so I think I should stick with this regimen until after the racing season. It's a little too risky to upset (successful!) training habits at this late date. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 13th, 2005, 7:06 am

I agree, and I like to throw some bike workouts in too as it helps the knees, I find that doing anymore than 40 mins at a time makes the knees cry a bit, so I usually do 20 mins or 40 mins stepper then bike then erg then stepper, this is much easier on the knees for me. I may try some skipping too soon.

[old] ranger · Post by **[old] ranger** » January 13th, 2005, 10:29 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>I've not trained much in the last week as I've been working </td></tr></table> WORKING? Roy, Roy, how is this happening? Don't let your life fall apart, man. Who knows? Soon you might have to work _year round_, or (God forbid), 9-5 M-F! No telling what such wage slavery might do the intricate workout schedules of an indoor rower. The worry! The stress! It can make your heart rate soar. UT2 becomes UT1, AT becomes AN! The academy has invented a permanent remedy for such unreasonable work demands: TENURE Sabbaticals are also nice. I have one next year. I am taking the whole year off! ranger

[old] ranger · Post by **[old] ranger** » January 13th, 2005, 10:37 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>I may try some skipping too soon. </td></tr></table> Nice! Another _complete_ nutter! Skipping should _really_ feel good to you these days, given all the weight you've lost. No gravity! You just have to remember to come down after you jump! Have you tried dunking from the free throw line yet? Air Roydon! ranger P.S. Zatopek was the nutttiest of them all.

[old] Pete Marston · Post by **[old] Pete Marston** » January 13th, 2005, 10:40 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (chickenlegs @ Jan 13 2005, 07:48 AM)</td></tr><tr><td class='quote'> 16 km @ 1:50.0 (21 spm) today. i have been rowing all my long pieces strapless and my bottom does not hurt anymore the way it used to (especially past 40').  </td></tr></table> When you first started strapless rowing did you get soreness in your bum? I am doing at the moment, and it's the only thing really making my current rowing harder. I hope this will go away after a few more days getting used to the strapless rowing.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 13th, 2005, 10:52 am

Ranger, you are barking. But in a pleasant way! nice flights of fancy. Pete, I found that rowing strapless eased the bum ache.

[old] ranger · Post by **[old] ranger** » January 13th, 2005, 11:02 am

An hour on the stepper at 285 watts . Nice UT2 stuff, CV-wise, heart rate flat at 148 bpm for the hour. Had planned to do 2 hours but ran out of time. Had some other things I had to do. I still seem to be a little more efficient on the stepper than on the erg. Can't yet do 1:47 pace (285 watts) for an hour at 148 bpm on the erg, at least not with a good strong stroke (e.g., 22-24 spm). Probably this is due to my several decades of marathon running still showing up in terms of effficiency. I have only been rowing for five years or so. I am getting there, though. I noticed that the little diagram on my stepper assumes that 80% of MHR is 140 for a 55 year old. Whew. That's a 175 MHR. Hmm. If 175 were my maximum heart rate, I wouldn't be much of a rower. UT2 would become UT1, and AT would be just about max. ranger

[old] Jim Barry · Post by **[old] Jim Barry** » January 13th, 2005, 12:24 pm

Ranger, it's probably the machine that is so efficient. I've noticed this same thing on a stepper. Seems over a 30' bout, I get like 40 watts for free (about 20%). I think it is because legs are super efficient, especially with some rate behind them. Look at what the road race bikers do. Many can sustain 400 watts for the hour. I think the WR hour (watt wise) is estimated at 460 watts (http://www.pponline.co.uk/encyc/0510.htm). 411 watts for the erg hour is 19,000m, which is way beyond incredible (Dwayne's best ranked time this year is 18,010m or 351 watts). 460watts would be a 19,700m hour on the erg or almost 10 back to back 6:05 2k's.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 13th, 2005, 2:01 pm

I'm not sure that you can compare 285 watts on the stepper to 285 watts on the erg. It's much easier to hold 285 watts on the stepper for an hour, I can do that easy enough, but on the erg that would be about 16,800 or 1.47 pace and I can't do that just yet. In fact for 30 mins on the erg I can only do 1.48.5, so far.

[old] ranger · Post by **[old] ranger** » January 13th, 2005, 2:16 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jan 13 2005, 01:01 PM)</td></tr><tr><td class='quote'>I'm not sure that you can compare 285 watts on the stepper to 285 watts on the erg. It's much easier to hold 285 watts on the stepper for an hour, I can do that easy enough, but on the erg that would be about 16,800 or 1.47 pace and I can't do that just yet. In fact for 30 mins on the erg I can only do 1.48.5, so far. </td></tr></table> Yes, the erg is still harder for me, too, given equal wattage. I am not sure that it _should_ be, though. I think the erg is harder for us because our rowing technique and training is still lacking. As an eventual goal, I don't see an hour on the erg at 1:48 and 150 bpm as an impossibility for me at all, especially at a free rate. At 22 spm, this is the UT2 base for a 6:16 2K. I am not sure that I see _that_ as an impossibility, either. ranger

[old] ranger · Post by **[old] ranger** » January 13th, 2005, 2:26 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>It's much easier to hold 285 watts on the stepper for an hour, I can do that easy enough </td></tr></table> Really? I haven't seen you report this. Have you done it? If so, that's very good news, I think, especially if you found it "easy." What did your heart rate do during the session? The hour I did this morning on the stepper at 285 watts left me pretty drenched. When I do two hours at 285-300 watts, as I usually do, I throw off a sweat tsunami. I have to bring along a raft and snorkel to get back safely to the locker room! It's a bit of scene. ranger

[old] ranger · Post by **[old] ranger** » January 13th, 2005, 2:36 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Jim Barry @ Jan 13 2005, 11:24 AM)</td></tr><tr><td class='quote'>Ranger, it's probably the machine that is so efficient. I've noticed this same thing on a stepper. Seems over a 30' bout, I get like 40 watts for free (about 20%). I think it is because legs are super efficient, especially with some rate behind them. Look at what the road race bikers do. Many can sustain 400 watts for the hour. I think the WR hour (watt wise) is estimated at 460 watts (http://www.pponline.co.uk/encyc/0510.htm). 411 watts for the erg hour is 19,000m, which is way beyond incredible (Dwayne's best ranked time this year is 18,010m or 351 watts). 460watts would be a 19,700m hour on the erg or almost 10 back to back 6:05 2k's. </td></tr></table> Perhaps, but I am not sure that I am convinced. We had this discussion before about the best hour row by a heavyweight. Eskild can do 18K as a lightweight. Do we know the best erg hour by a heavyweight? I bet it is up over 19K. Dwayne is not the proper standard in this case, I think. ranger