What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 6:27 am

an hour of skipping, 10K UT2, 10K UT1 UT2 (1:52 @ 22 spm) still nicely controlled at 156 bpm. Upping the pace and rate of the UT1 rowing now to 1:45 @ 25 spm (from 1:47 and 24 spm). It is both frustrating and pleasing that much of my rowing is still _muscular_ conditioning rather than CV training. The heavier, longer stroke I am usuing now is more of a strain on the arms and legs than my old stroke and I am still getting used to it. NB: Those who use a lighter stroke miss this aspect of training for rowing altogether. They neglect the potential thåt they could tap if they had proper muscular conditioning and the technique to put it to use. Impressively, when in his middle 50s, lightweight Rod Freed got his UT1 rowing to 1:43 (or so). According to the C2 manual, this is UT1 for a 6:15 2K (or so). This isn't impossible as a goal for me, I think, but it would certainly be difficult. Freed rows around 6:40 for 2K. The disparity between these two (Freed's 2K and UT1) is probably due to technique and muscular conditioning. In his UT1 rowing, Freed rows at 170 drag (or so) and with a free rate. It would be interesting to know what Freed could row for 10K at 110 df. and 24 spm. ranger

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 6:37 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jan 20 2005, 05:20 AM)</td></tr><tr><td class='quote'>I think I used up more calories peeling the damn things than I consumed eating them And tinned ones just don't do it, do they? Is there a way of getting around the peeling of them that I'm missing, I guess I could employ someone to do it for me.  </td></tr></table> Nope. TLC. TLC. Peel them one by one--lovingly. How to peel and eat them? Slice off both ends on a dozen or so. Then peel them and break them apart into a big bowl. Then juice them. The batch makes two pitchers of foaming nectar! I drank about two pitchers of this freshly squeezed grapefruit juice a day when I was doing my 6-hour workouts and losing weight at about the rate you have been losing it. Use ruby red grapefruit. The color is amazing. Canned grapefruit are an abomination. ranger

[old] Nuts & Bolts · Post by **[old] Nuts & Bolts** » January 20th, 2005, 7:22 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 20 2005, 05:07 AM)</td></tr><tr><td class='quote'> BTW, how old are you, what do you weigh, and what is your 2K? You are working pretty darn hard, too! ranger  </td></tr></table> I am approaching 40 years old and weigh in around the 85kg. I very rarely row a 2K time trial, the best I have done for a 2K is 6:25.2 this was a while ago (8 months), I don’t think I will be quicker at this moment in time, as I have been doing a lot of UT2 & UT1 pieces at lower rates 18-24. I have tried some shorter/higher rate work recently and found that 36spm is getting me 1:28 pace, this pace is not sustainable for any length of time at the moment though, I start to fade at around 850m. The rate was too high; months of low rate work have got me into habits, some of them bad. I am finding myself stopping at the start of the recovery at 18spm pieces, only on 18spm, the stroke is not smooth, I think I have made the mistake of not combining higher rate sessions with the lower rate. I have seen on the UK Site a guy named Toddler, I like his sessions, some long work, combining short sharp intervals rowed within longer pieces in one session. He has made great improvements. I think this may be something for me to work with when my stroke is smooth at the lower rate again.

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 7:31 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Nuts & Bolts @ Jan 20 2005, 06:22 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 20 2005, 05:07 AM)</td></tr><tr><td class='quote'> BTW, how old are you, what do you weigh, and what is your 2K? You are working pretty darn hard, too! ranger  </td></tr></table> I am approaching 40 years old and weigh in around the 85kg. I very rarely row a 2K time trial, the best I have done for a 2K is 6:25.2 this was a while ago (8 months), I don’t think I will be quicker at this moment in time, as I have been doing a lot of UT2 & UT1 pieces at lower rates 18-24. I have tried some shorter/higher rate work recently and found that 36spm is getting me 1:28 pace, this pace is not sustainable for any length of time at the moment though, I start to fade at around 850m. The rate was too high; months of low rate work have got me into habits, some of them bad. I am finding myself stopping at the start of the recovery at 18spm pieces, only on 18spm, the stroke is not smooth, I think I have made the mistake of not combining higher rate sessions with the lower rate. I have seen on the UK Site a guy named Toddler, I like his sessions, some long work, combining short sharp intervals rowed within longer pieces in one session. He has made great improvements. I think this may be something for me to work with when my stroke is smooth at the lower rate again. </td></tr></table> Nutty bolt-- Don't sell yourself short! You are doing great! 1:28 at 36 spm for 850m? Bang on. Try it again and get to 1K (any way that you can). See what you get. You are younger and bigger than I am, but our training is very parallel at the moment. I also get about 1:28-1:30 at 36 spm. Unlike you, though, I would fall over backwards with joy if I found that I could go 1:28 for 850m. If that ever happens, I will have won the lottery with this new training. If you can sustain that 1:28 to 1K, you row 2:56 for 1K. I wouldn't worry about not doing enough high rate stuff. A 2:56 1K for a 40-year-old heavyweight is _very_ respectable. ranger

[old] Nuts & Bolts · Post by **[old] Nuts & Bolts** » January 20th, 2005, 10:20 am

Ranger, Thank you for your kind words. My aim at this current time is to row a Full Marathon at 1:48 pace, this is why I do a lot of UT1 & UT2 sessions, current data shows that I should be able to row this with an average of 24spm I would aim to row it at a lower rate if possible. I think it will be too tough though, I may have to forfeit some planned drink stops to make my target. Once I have reached this goal I am considering training for the 2K event. The 6:25.2 I rowed was only my third attempt at this distance, and my first attempt at full effort, was paced very badly, as with the 1000m I went out holding a split I could not maintain for the full distance. I think you have to be a certain type of person to be able to row a great 2K, I am not keen on the pain side of these short events. Ranger, when do you hope to get your WR back? Have you a set event or will you wait till it feels right. Can you push your body to perform on request?

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 11:34 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Nuts & Bolts @ Jan 20 2005, 09:20 AM)</td></tr><tr><td class='quote'>Ranger, Thank you for your kind words. My aim at this current time is to row a Full Marathon at 1:48 pace, this is why I do a lot of UT1 & UT2 sessions, current data shows that I should be able to row this with an average of 24spm I would aim to row it at a lower rate if possible. I think it will be too tough though, I may have to forfeit some planned drink stops to make my target. Once I have reached this goal I am considering training for the 2K event. The 6:25.2 I rowed was only my third attempt at this distance, and my first attempt at full effort, was paced very badly, as with the 1000m I went out holding a split I could not maintain for the full distance. I think you have to be a certain type of person to be able to row a great 2K, I am not keen on the pain side of these short events. Ranger, when do you hope to get your WR back? Have you a set event or will you wait till it feels right. Can you push your body to perform on request? </td></tr></table> Nutty Bolt-lover-- A marathon at 1:48? Nice. Good luck with it. That's also one of my dreams. Why? That's the 50s hwt WR (held by Rob Slocum, the perennial on water 50s hwt 1x US Nationals champion). I think I'll first try to do one at 1:50, though. If I get that done, I'll see if 1:48 is possible. I have done 1:54. If you can row a 2:56 1K, don't worry about your 2K! Just do some sprint training, and you will end up _way_ below 6:25. 6:15 should be a lock. 6:10 might be entirely possible. Do you know a guy named Graham Watt? He has a 2K of about 6:25. Let's hope he can't do 2:56 for 1K! If he can, I'm _really_ in trouble. He does about 2:39 for the marathon. It will be difficult to get my WR back, given that I am now 54. I might have a chance, though. _When_ would I like to get the WR back? Immediately! Sooner! Unfortunately, what I want has little to do with it. Can I push myself? Sure. I have no problem with the pain thing. I was a marathon runner for 25 years. I also ran track (800m) and cross country (5K) and was a competive canoeist, swimmer, and speed skater. The problem is not pushing myself. The problem is how fast I go when I push myself! When I push, if I can't do 6:25 (or faster), I can't get my WR back. And 6:28 is the best I have done so far. Oh well. ranger

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 11:46 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (gw1 @ Jan 18 2005, 11:23 AM)</td></tr><tr><td class='quote'>Ranger, What is the brand and model number of stepper that you are using in your training that you are able to sustain 280 watts for 2 hrs? No hidden agenda here, i just know the amount of work required to reach that level on a couple of different ellipticals and steppers and am always interested comparing hr's reached in relation to watts achieved on different pieces of equipment. Thanks, and good luck in your last few weeks of training upto Boston. Cheers Gary </td></tr></table> Gary-- Did another 2 hours on the stepper, again at 280 watts. _Very_ easy again today. Heart rate flat at 141 bpm (62% MHR). Not even breathing. Running _very_ cool and smooth now. Even did some pretty long stretches at 290 watts, just to break the boredom. The machine I am using is a Lifefitness 9500HR. I step on the manual program, climbing mode, setting 14. I use 170 lbs. as a weight (even though I am not weighing myself at the moment). I do about 11 floors/90 steps a minute. This is about 1100 calories an hour. So this 2 hour session keeps my weight down nicely. I burn 2200 calories a session. This morning, I also rowed 20K and jumped rope for an hour. That's probably another 2500 calories. Close to 5000 calories in all? A "normal" day at the height of the racing season... ranger

[old] Andrew Burrows · Post by **[old] Andrew Burrows** » January 20th, 2005, 11:53 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 20 2005, 03:46 PM)</td></tr><tr><td class='quote'>Close to 5000 calories in all? A "normal" day at the height of the racing season... ranger </td></tr></table> How many calories a day do you eat , it must be 6500 or so !

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 20th, 2005, 1:09 pm

Phoned my veg shop and got a crate of Ruby Red Grapefruit delivered, just had 10 of them , boy they are quite addictive, and 2 of them give enough juice for a large glass. I just 1/2 them and squueeze them then scoop out all the busted flesh and eat that too. I also segment them, got a big bowlful for breakfast . Someone else also espoused this grapefruit diet. Although it is not the diet just a part of everyday eating. I can't remember who he was. But he was a real big shot a top name

[old] Dodsy1974 · Post by **[old] Dodsy1974** » January 20th, 2005, 1:25 pm

2 x 13' UT1 @ 1:51 / 22SPM Strapless

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 1:27 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jan 20 2005, 12:09 PM)</td></tr><tr><td class='quote'>Phoned my veg shop and got a crate of Ruby Red Grapefruit delivered, just had 10 of them , boy they are quite addictive, and 2 of them give enough juice for a large glass. I just 1/2 them and squueeze them then scoop out all the busted flesh and eat that too. I also segment them, got a big bowlful for breakfast . Someone else also espoused this grapefruit diet. Although it is not the diet just a part of everyday eating. I can't remember who he was. But he was a real big shot a top name </td></tr></table> Roy-- Now you're doing it! Gettin' juiced! If you are doing the grapefruit thing long-term, I would get a JuiceLady. Great machine. Cleans up quickly. Easy to use. Well made. Affordable. The JuiceLady separates out some of the bulk in the fruit but leaves all sorts of things. The result has no resemblance to store-bought grapefruit juice. Nature's finest: Rocket fuel. ranger

[old] ranger · Post by **[old] ranger** » January 20th, 2005, 1:37 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Andrew Burrows @ Jan 20 2005, 10:53 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 20 2005, 03:46 PM)</td></tr><tr><td class='quote'>Close to 5000 calories in all? A "normal" day at the height of the racing season... ranger </td></tr></table> How many calories a day do you eat , it must be 6500 or so ! </td></tr></table> Andrew-- Not when I am trying to make weight. I have almost 160 lbs. of lean body mass. I have to lose most of my body fat to make weight. So far today: Breakfast: 2 soft-boiled eggs, 2 pieces of dry toast, power bar, orange juice, coffee Lunch: small salad (lettuce and dressing), orange juice To this, I'll add a normal dinner: meat, pasta/potato/bread, veggies, salad, juice, and perhaps a little ice cream If I just eat normally (3000 calories or so a day), I lose about a pound a day when I am getting in my "normal" five hours of exercise during race preparation. I race in Toronto in 10 days (next Sunday) in order to try to qualify for Boston/WIRC. I hope to get to weight by this Sunday and then train at weight next week. ranger

[old] Jim Barry · Post by **[old] Jim Barry** » January 20th, 2005, 10:41 pm

4000m at 1:54 HR max 182. SR 27 Drag 110 SPI 8.66 9.8mps I got into dialing in the SR and the ratio (1:2.4) so that ergmonitor's metronome "bar" would be in synch with how I wanted this row to go. For a former sweep rower who never stroked, I felt at home just following the bar and doing just what it did (which was really just what I did last Sunday). Since the DF was the same, I ended up hitting expected pace without even looking at it. Interesting way to get through a workout. I'm not sure I have the leg's driving hard enough at the catch since my "haystack" is leaning only slightly to the left. Max handle force about 75Kg at 0.3seconds into the drive.

[old] DougB · Post by **[old] DougB** » January 20th, 2005, 10:48 pm

Hardest workout in a long time today: 3000m @ 1:47 5:00 rest 3000m @ 1:46 5:00 rest 3000m @ 1:45 big sigh of relief to be finished! Everything was with ErgMonitor, S10MPS. Normally workouts seem easier with ErgMonitor, as all those numbers, colors, and graphs keep my mind occupied and the pace steady. But it was hard all the way through this time. Getting on the machine for that last interval was a challenge - I had to turn the brain off and just start pulling. Then, with about 900 meters left I thought I was just about done with the workout - until I saw that I had another 90 strokes left!

[old] John Rupp · Post by **[old] John Rupp** » January 20th, 2005, 11:09 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Jim Barry @ Jan 20 2005, 06:41 PM)</td></tr><tr><td class='quote'> Max handle force about 75Kg at 0.3seconds into the drive.  </td></tr></table> Interesting. I'll need to find another computer one of these days. Is your objective to keep the force as low as possible for a given pace? Looks like you're going to be smashing your pull up record as well.