Ranger's training thread

[ranger]

[
We'll see how long that lasts when she has you underfoot all the time...

She's the one who is now retired, not me.

She loves it.

I'll love it, too.

I have a couple of years to go.

Then I'll be retired, too.

BTW, we are going to buy a double, so that we can row together OTW.

Should be fun.

Back in the day, my wife ran marathons.

When I was training for marathons in my early and mid 30s, my wife ran with me, or when she was pregnant, rode the bike along side while I ran.

ranger

[snowleopard]

BTW, we are going to buy a double, so that we can row together OTW.

Phew. Another pair of eyes in the boat.

[ranger]

BTW, we are going to buy a double, so that we can row together OTW.

Phew. Another pair of eyes in the boat.

Yea.



My wife is a lot better with spatial orientation that I am.



She'll keep us on course.

ranger

[ranger]

Here's some 12 SPI.

On erg #9.

Nothing mysterious about it, technically.

Just good rowing.

Stephansen does it at 42 spm.

http://www.youtube.com/watch?v=b9Mx8BlT ... re=related

ranger

[atklein90]

Your weight not quite right, how can that be it fine a few months before accourding to you.

Sure, I made weight.

But I am not very comfortable at 10% body fat, and clearly had difficulty with it this time, as many do, who are heavy lightweights.

It is one thing to row a 2K, unprepared, if you are fully fed and watered.

It is another thing to row a 2K, unprepared, if you are also starved and dehydrated.

You can't draw on anything if your are depleted.

ranger

How is 10% body fat considered 'depleted'? I'm less than 10% all year round, and don't seem to have any problems.

Maybe you are really just a liar.

[MRapp]

The whole weight thing at BIRC is a lie just like everything else. Of course he'll jump on here and claim otherwise. Someone that is out of gas and "paddling it in" doesn't have wild fluctuations in pace and rate for an entire 2k. What we saw there is somebody that went out far too hard for their fitness level. Instead of admitting it, he has to make up some outrageous like about being severely dehydrated and starved half to death.

What complete imbecile would severely dehydrate themselves and literally starve themself before an erg time trial? Also remember that he claimed to be at or under the weight limit for the ENTIRE FOUR MONTHS leading up to the event. He was losing a pound of fat a day with his cross training for months...he should have weighed about 125 pounds, not 180. He must have had quite a few days leading up to BIRC. Somehow he managed to gain about 10 pounds, and then was forced to dehydrate and starve himself for days to make weight, leading to his dismal performance.

There are so many lies he can't even keep track of them anymore. Hopefully everybody knows this thread is entertainment only, we will never see another training piece or race from him. The only fun left is catching him in lies, exposing them, and then seeing what he posts in order to bury it on a back page.

[mrfit]

Thanks to Byron stirring up Ranger's credibility and forcing him to higher on his pulpit of pomp we have spun the ranger-go-round beyond bounds. It is not possible to summarize. I will not even try.

[MRapp]

Thanks to Byron stirring up Ranger's credibility and forcing him to higher on his pulpit of pomp we have spun the ranger-go-round beyond bounds. It is not possible to summarize. I will not even try.

You know what my favorite part of this thread is? The fact that he is 100% incapable of not responding and defending himself. With all the people posting here ranger is either sleeping off his drunk or sitting at his computer defending his lies on an erg message board. It's his whole life. Nothing else. It has progressed to a psychotic level and it entertains me to no end.

[ausrwr]

So, how's it going, Rich? Been a long time since I've been on this thread.

Done any trials yet? Posted anything longer than 30 seconds?

Or are you just in your normal meme of lying, dissimulating, and putting down those who actually put up and shut up?

I'll put my money on the latter being true, and you not racing, posting an IND_V, or doing anything ever again. Which particular part of your trial pieces are you going to lie about putting up "soon"? 500? HM/FM? Or all of the above, because you're "so much better now"?

[ranger]

How is 10% body fat considered 'depleted'? I'm less than 10% all year round, and don't seem to have any problems.

50% of 20-year-olds are 10% body fat.

Only 1% of 60-year-olds are 10% body fat, and I would assume that almost none of these can row a lick because they don't have any musculature to speak of; they are just ectomorphic beanpoles.

I'll talk to you when again about this when you are 60.

I was 165 lbs. as a 20-year-old collegiate athlete.

It is pretty hard to maintain exactly the same lean body mass for the forty years from twenty to sixty.

By 60, most men have lost 50% of their full body strength.

I haven't lost any at all.

ranger

[ranger]

Done any trials yet? Posted anything longer than 30 seconds?

I'm training for a FM, 1:48 @ 24 spm, 4-to-1 ratio, 119 df.

Yea, a FM is longer than 30 seconds.

ranger

[ranger]

removed due to factual inaccuracies,

[ranger]

BTW, I dropped the drag to 108 df. today.

Wow.

With the length, leg speed, and footwork that I have now, 108 df. is _really_ comfortable.

The skeletal-muscular strain is quite a bit less at this lower drag, which will help over the course of FM, given my high stroking power.

At this lower drag, my ratios rise even further, which tends to float the rate up at the same level of effort, but amazingly, without any loss of stroking power or peak force.

I can feel why: a faster chain, more handle speed.

For this FM rowing, 12 SPI still feels fine, and I still get a solid 125 kg.F of peak force.

With the higher ratios, though, my rate floats to 26 spm and my pace to 1:44.

Wow.

That's nice rowing for just relaxed, everyday business!

Doesn't matter who you are--what age, what weight.

FM HR

155 bpm

1:44 pace is under the 60s lwt 5K WR.

A FM is done at 5K + 9.

If I can rate 1:44 @ 26 spm and 108 df. for a FM, I will best the Open lwt FM WR by two minutes.

42195 2:25:47.6 32 Thorsten Jonischkeit H M GER 2006 Historical record*
42195 2:26:40.1 45 Antti Varis H M FIN 2006 2006 Kunto Championships
42195 2:28:13.7 21 Alan Geweke H M USA 2001 Historical record*
42195 2:29:56.7 38 Matthias Auer L M GER 2010 2010 Scottish IRC
42195 2:30:29.8 27 Jesper Jensen L M DEN 2010 PM3/PM4 verification code
42195 2:31:55.9 50 Rob Slocum H M USA 2000 Historical record*
42195 2:34:18.3 18 Jason Kopelman H M USA 2011 PM3/PM4 verification code
42195 2:35:30.0 46 Bob Eldridge L M USA 2004 Historical record*
42195 2:37:04.8 52 Greg Trahar L M GBR 2010 2010 Dutch ErgoMarathon Championships
42195 2:39:55.6 62 TJ Oesterling H M USA 2011 PM3/PM4 verification code
42195 2:44:06.3 18 Ben Perry L M USA 2009 PM3/PM4 verification code
42195 2:47:45.7 64 Malcolm Fawcett L M GBR 2005 Historical record*
42195 2:58:38.5 74 Roger Bangay L M GBR 2011 PM3/PM4 verification code
42195 3:01:41.6 70 Peter Daniels H M GBR 2010 PM3/PM4 verification code
42195 3:15:52.2 82 Robert Spenger H M USA 2008 PM3/PM4 verification code
42195 3:18:52.3 81 Robert Spenger L M USA 2006 Historical record*
42195 3:32:22.2 12 Joshua Burton-Prateley L M USA 2009 PM3/PM4 verification code

Lots of rowing at 26 spm and 108 df.!

Coming up!

1:44/6:56 is the 60s lwt 2K American record.

1:44 is my 6K pb.

ranger

[lancs]

A FM @ 1:48 pace/2:32 will best my FM pb from a decade ago (and the 60s _hwt_ FM WR) by six seconds per 500m and will predict a 6:16 2K.

<snipped some bullshit out>

I now row 1:48, steady state, at 155 bpm (75% HRR).

So why can't you do 10k at this pace?

Seems odd..

[ranger]

So why can't you do 10k at this pace?

No need to do any performance at the moment.

I just need to put in the meters at 108 df. and 155 bpm, getting used to the cadence.

Great stuff.

It is an interesting technical challenge to manage the high ratio with complete relaxation and consistency on the recovery, maximizing efficiency.

The catch is especially tricky.

Even with a substantial rate like 26 spm, at 108 df. and 12 SPI, for most of the time, you are resting.

The ratio is 4-to-1.

ranger