Ranger's training thread

[hjs]

As you've said SO MANY TIMES, fat doesnt make you go faster

Of course not.

But it is not easy to be 10% fat when you are 60 years old, at least it isn't easy for me.

It's pretty uncomfortable.

At this age, my body seems to prefer something closer to 15% fat.

Only 1% of 60-year-old males are 10% body fat.

25% of 20-year-old males are 10% body fat.

ranger

Nonsens, Mike has no trouble staying the weight he is. You simply have no control whatsoever over what you do, eat and drink. Energie in/out nothing more or less.

[ranger]

Carl--

I think the best way to learn to row well is to row perfectly, as much as you can, or are willing to do, if not all the time, at least until you get the hang of a good stroke.

For a lighttweight, rowing perfectly is 1:46 @ 22 spm (13 SPI).

For a heavyweight, rowing perfectly is 1:40 @ 22 spm (16 SPI).

And that's it.

Just keep doing it.

I did it for seven years, about 20K a day, on the average.

Result:

This year, no one my age and weight will come within 40 seconds of my 2K, and I will break the WR in my age and weight class by 25 seconds.

BTW, when you are doing this, keep the drag low.

I like 118 df.

ranger

[hjs]

Erging is simple, our body chooses the way it can give the most power. So in the end you always end up doing more or less the same.

Sure, initially.

But it is clear that, more generally, independent of personal preference, certain levers are more efficient, as are certain angles ("vectoral forces") and drags.

Sure, life is always simple, if you willing to settle for just being average--or bad.

ranger

Right

[ranger]

Mike has no trouble staying the weight he is

Sure, but Mike is more of a runner than a rower.

He is too skinny to be a rower.

That's why I'll beat him by 30 seconds over 2K on the erg.

He doesn't look like this--at all:

http://www.google.com/imgres?imgurl=htt ... CCMQ9QEwAw

ranger

[ranger]

32 spm is an enormously relaxed cadence for a 2K.

I need to do this, rowing well, both OTErg and OTW for 2K.

And the game is won.

OTErg, that's 1:34; OTW, that's 1:52.

The difference is 18 seconds per 500m.

OTErg, that's 13 SPI.

OTW, that's 7.7 SPI.

Time to start doing a lot of 32 spm, rowing well--whenever, wherever, however.

All year long.

Six months to WIRC.

ranger

[hjs]

Mike has no trouble staying the weight he is

Sure, but Mike is more of a runner than a rower.

He is too skinny to be a rower.

That's why I'll beat him by 30 seconds over 2K on the erg.

He doesn't look like this--at all:

http://www.google.com/imgres?imgurl=htt ... CCMQ9QEwAw

ranger

No he doesn,t look like he is 25, true, but he he looks a lot better then you did when i saw you in the flesh. You gave the medics quit a scare

[ranger]

No he doesn,t look like he is 25

Doesn't have anything to do with age.

Mike looked _more_ like a runner when he was 25.

He was 6', 145 lbs.

ranger

[ranger]

I suspect that MIke could never do much better than 6:30 OTErg for 2K, even when he was 20.

That's 7 seconds per 500m off the pace.

He needs 20 more pounds of muscle to be an elite rower.

And if he had 20 more pounds of muscle, he would have a _very_ hard time making weight.

ranger

[ranger]

I guess I don't understand.

Why wasn't MIke VB an elite rower in a 1x in his 20s? 30s? etc.

Why did his rowing end as a junior rower, or in early college?

Perhaps he can get on the line here and explain.

ranger

[NavigationHazard]

I guess I don't understand.

You left out the crucial punctuation:

I guess. I don't understand.

Although a more succinct self-assessment would be

I don't.

[hjs]

I guess I don't understand.

Why wasn't MIke VB an elite rower in a 1x in his 20s? 30s? etc.

Why did his rowing end as a junior rower, or in early college?

Perhaps he can get on the line here and explain.

ranger

If we want to know about mike we will look in his blog. Unless you, he simply says what he does.

[mikvan52]

Rich:
Thanks for all the attn.
I am so touched.

As for what happens in a person's long life: There are twists and turns.

Here's more:

WikiAnswers - Life is what happens to you while you're busy making ...
Bands and Recording Artists question: Life is what happens to you while you're busy making other plans john lennon? Life is what happens to you while you're ...
wiki.answers.com/.../Life_is_what_happens_to_you_while_you're_busy_ making_other_plans_john_lennon - Cached
Show more results from wiki.answers.com

I particularly like the poetic implications of the "..."

It's another way of saying that good fortune is like a wave upon the sand ...

[lancs]

I think the best way to learn to row well is to row perfectly, as much as you can, or are willing to do, if not all the time, at least until you get the hang of a good stroke.

For a lightweight, rowing perfectly is 1:46 @ 22 spm (13 SPI).

<snip>

I did it for seven years, about 20K a day, on the average.

Result:

This year, no one my age and weight will come within 40 seconds of my 2K, and I will break the WR in my age and weight class by 25 seconds.

There has been no 'result'. You remain a few seconds outside of the WR for your age and weight class. You've produced no evidence whatsoever (absolutely none) that you aren't slowing down at a pace similar to other rowers your age.

You are a pathological liar though, so you can't help it..

[leadville]

Mike has no trouble staying the weight he is

Sure, but Mike is more of a runner than a rower.

He is too skinny to be a rower.

That's why I'll beat him by 30 seconds over 2K on the erg.

He doesn't look like this--at all:

http://www.google.com/imgres?imgurl=htt ... CCMQ9QEwAw

ranger

What utter nonsense. rangerboy, the best lightweights are tall and lean. It's about leverage, you moron. I realize this requires some knowledge of physics and geometry, and therefore is beyond your ken.

More than that, being a 'rower' requires one to be honorable, to respect other rowers and the sport, to honor their effort. You will never be a rower. Your future is to become even more troll-esque, as you start becoming a caricature of the pathetic creature that is rangerboy.

You won't beat Mike by any such margin, and he, and pretty much everyone else in the world, will kick your fat ass OTW.

[ranger]

Many thanks to Byron for his hospitality in talking me on a 14K journey up and down the Grand River in Lansing, MI.

We went as a group of four.

Everyone was patient while I rammed into, first, the right bank, then, the left bank, then, the right bank, etc.

I got tangled in weeds, hung up on a log, etc.

I was also a klutz landing at the boathouse dock, but everyone was patient guiding me in.

At home here in Ann Arbor, and in Door County, I don't use docks.

I just put my 1x in the water at a boat launch, or on our waterfront, by wading it in.

Nonetheless, I did some 1:55 @ 31 on the way home, on the Head of the Grand course.

I think I might take a trip up to Lansing every weekend over the next month and time myself (repeatedly) over the 4K course.

3-4 x 4K would be a good workout.

Then it will indeed be interesting to see what I can do for 4K OTW in race conditions.

If I can rate 30 spm, I'll go 1:55.

For me, 1:55 OTW is the equivalent of 1:37 OTErg.

Did 15K on the erg today, before going up to Lansing for the paddle with Byron.

The Head of the Grand is October 17th.

ranger