Ranger's training thread

[mikvan52]

Hey Byron:

Please file away this one in the r-boy file:


July 27th, 2011, 3:59 pm


My fitness is maximal.

Sure, that can be demonstrated.

No need, though, as long as it's there.

I am rowing hard, 25K a day.

In August, I'll slowly push that up to 40K a day.

20K OTErg just before dawn, 20K OTW just after dawn.

I should be able to get some good long continuous pieces done down at Kangaroo Lake--in perfect conditions.

http://maps.google.com/maps?client=safa ... CBYQ8gEwAA

I can record the pieces on my new NK XL2, when it arrives.

Kangaroo Lake is 4K, north to south, 10K around the perimeter.

Open water, like a racecourse.

The last line slays me each time I read it!

and those 40k of ficticious "hard" meters will surely produce the 6:16 and the HOCR victory by the end of October.

..as for me: I work all my energy zones...
Such training got me a 3:40.18 1k in the single at age 57.... and w/o any summer erg training the only lwt 55-59 sub 18:00 5k on the erg in 2010 (see rankings)

RIch: cue "2003" please.

[mikvan52]

The rhythm of the stroke is gorgeous.

I got to 2:00 @ 25 spm today.

(snip)

So, that's all she wrote in terms of technique.

Now I just have to build up my consistency with it over the next couple of years.

If I can just get out OTW and rate 25 spm for an hour or two each day, stroking that well, it's curtains for my 60s competition
(snip)
I put in a nice 12K OTW today, after a similar amount OTErg.

I need to build that up to 20K of each.

ranger

to which he adds this year:
“In fact, my habit so far has been to row regularly OTW for about three months--June, July, and August--and while still erging.”


&


“I have never rowed more than 12K in a session OTW.”

So is the plan is to increase your OTWmeters 66% this coming month and to expect great results?

Surely, even in ranger-training such a jump would not be advisable for a ”small lwt” such as yourself…!

And two hours to row 20k? = 10k and hour… Is that what you call rowing hard? You’ve told us many times that rating under a 28 is not called for in your training.

You are confusing the heck out of me Kemo Sabe!

your friend,
Tonto


Oh, BTW:

If you want to see how mere mortals train 20k in the 1x around the age of 60:
Take a look here:

http://concept2.co.uk/forum/blog.php?u=7679

You might come to your senses about all that rowing hard... You see, only 24 minutes of this long (20k) session involved much effort at all...
Care to duplicate this and post similar results?
You are "the strongest" as claimed, aren't you?

[ranger]

You might come to your senses about all that rowing hard...

I am not sure what you are saying here.

You're saying that working hard is bad, not working very hard is much better?

If so, that's _very_ odd.

Can you explain?

Young elite scullers, who are 15 seconds per 500m faster than you, do triple sessions, taken together, four hours a day, day after day, week after week, month after month, year after year.

If I want to be fast, doesn't it make sense for me to emulate the training of someone who is fast rather than someone who is much, much slower, 15 seconds per 500m slower?

ranger

[ranger]

15K OTErg, just before dawn.

As I have mentioned, with my better catches and finishes, without sacrificing the swing with my back in the middle, I am now pulling a full 13 SPI, on the button.

I am getting the whole vertical rise on the PM4 screen with my legs at the catch--135 kgF.

That is _wonderful_ catch timing for a 60s lwt.

Today, I let the rate float up a bit near the end of my session, and sure enough, I hit my target base base, 1:40 @ 27 spm (13 SPI), just naturally.

Nothing to be done now but more of the same for the rest of my life.

With my short little lightweight legs, at 13 SPI and 120 df., I am still in a 3.5-to-1 ratio at 27 spm.

That's _very_ relaxed rowing.

You really don't ever have to row is any ratio larger than 3.5-to-1.

That's _huge_.

The sun is coming up.

Nice still morning, great for sculling.

Time to get out OTW.



ranger

[ranger]

Pretty impressive sky over the big lake, as rain sweeps across the islands to the north.

Nature.

Doin' its thing.



ranger

[ranger]

And two hours to row 20k? = 10k and hour… Is that what you call rowing hard?

Physiological fitness is irrelevant for me.

My physiological fitness is maximal.

It couldn't be any better.

I suspect that it may be _waaaay_ beyond the physiological fitness of any prominent 60s rower in the history of the sport.

For me, "working hard" these days is skeletal-muscular and technical--meters per stroke, SPI, peak force, etc.

The rest is just race preparation, which is a no-brainer.

Everyone prepares to race in the same way for pretty much the same benefit.

So race preparation is a roaring bore.

No one wins a race because of their race preparation.

ranger

[mikvan52]

You might come to your senses about all that rowing hard...

I am not sure what you are saying here.

You're saying that working hard is bad, not working very hard is much better?

If so, that's _very_ odd.

Can you explain?

No effective training program involves rowing hard in each and every session. You know that. Why be difficult?
You know about zones.

UT1 UT2 get more #s of strokes than AT, TR, and AN.

[mikvan52]

And two hours to row 20k? = 10k and hour… Is that what you call rowing hard?

Physiological fitness is irrelevant for me.

My physiological fitness is maximal.

It couldn't be any better.

I suspect that it may be _waaaay_ beyond the physiological fitness of any prominent 60s rower in the history of the sport.

For me, "working hard" these days, is skeletal-muscular and technical, meters per stroke, SPI, peak force, etc.

ranger

You should be proud of your fitness
Now, demonstrate some achievement other than speaking about those thrilling days of yesteryear, Kemo Sabe

[ranger]

No effective training program involves rowing hard in each and every session.

In the way that I have just defined "working hard" for me, all effective training involves "working hard" in exactly the same way, regardless of the training band.

As I am defining it, regardless of the training band, if you pull 9 SPI, as most 60s lwts do, you are _never_ "working hard."

You are missing the sport entirely.

OTErg, if you are a 60s lwt, pulling 1:43 @ 36 spm (9 SPI) is wretched stuff.

Rowing well for a lightweight is 1:43 @ 25 spm (13 SPI).

To row well, the 60s lightweight who pulls 1:43 @ 36 spm needs to get 50% more work done on each stroke, with no additional effort.

And so the question for training becomes: What sort of training plan can yield _that_ result?

ranger

[ranger]

My NK XL2 arrived yesterday.

Nice gizmo.

ranger

[mikvan52]

No effective training program involves rowing hard in each and every session.

In the way that I have just defined "working hard" for me, all effective training involves "working hard" in exactly the same way, regardless of the training band.

As I am describing it, regardless of the training band, if you pull 9 SPI, as most 60s lwts do, you are _never_ "working hard."

You are missing the sport entirely.

OTErg, if you are a 60s lwt, pulling 1:43 @ 36 spm (9 SPI) is wretched stuff.

Rowing well for a lightweight is 1:43 @ 25 spm (13 SPI).

ranger

SPI training is a non-starter as you have proved abundantly.
How can a former WR holder, such as yourself, maintain that you are better with it after 8 years of being unable to regain supremacy in the record books?

You are the poster boy for all blow and no go.

Where's any WR in anything, RIch? You don't have one anymore and your afraid to try. You don't even start 2k at WR pace anymore. AND(!) you don't even meet your own SPI criteria...
No denying though: You've got great efforts because you are talented.... 6:41 at 59 was great, but it's not top stuff.
You are 60 now: Sit down on the erg an show us your honest best...

All we'll see instead from you instead is more banter: Shoulds, ifs and I hope tos....
We enjoy it.... the coward's alternative... And it's funny. in a weird way => "virtual WR holder" w/his wild claims and foot clogs in a Fluid... what a piker!

[ranger]

Mike--

When you are OTErg, row things like 1:46 @ 22 spm (13 SPI).

Sure, if you are rowing well, given the rate, 22 spm, the training band is "easy," UT2.

But I think you will find that, nonetheless, you are "working hard."

ranger

[mikvan52]

Mike--

When you are OTErg(blah blah blah)

Rich: When YOU are on the erg... post what you do instead of the vague BS you would have us believe.

(I'm out of here now to go actually DO things, instead of just pretending)

[lancs]

Mike--

When you are OTErg, row things like 1:46 @ 22 spm (13 SPI).

Sure, if you are rowing well, given the rate, 22 spm, the training band is "easy," UT2.

But I think you will find that, nonetheless, you are "working hard."

Prof, why do you think you can't get past 4k at your 'UT2' pace of 1:46?

[ranger]

you can't get past 4k at your 'UT2' pace of 1:46

No reason to speculate.

I think I might do my upcoming FM trial at 1:46, but we'll just have to wait and see.

If so, I'll be rowing right at WR Open lwt FM pace.

Training is coming along _very_ well.

ranger