Ranger's training thread

[NavigationHazard]

Hey. This is a real stroke of luck: Not only is "Wipe Our" [sic] at race rate. So is "Good Vibrations."...

No it isn't. The 45 rpm version of the song is at an average 150.0 bpm. It's in standard 4/4 on the sheet music, although given a shuffle beat that makes it seem as though there are twelve beats/measure. Not even a hamster does 150 rpm/spm. If you associate one stroke per measure you'll row along to the Beach Boys at 37.5 spm. See http://www.cs.ubc.ca/~davet/music/bpm/150.html

From the same database, "Wipeout" is at 151.4 bpm. As I told you independently, IIRC, in this thread, some weeks ago. That works out to 37.85 spm if you take one stroke per measure.

You're really atrocious with numbers, aren't you. I suspect that happens when you learn to count on your toes, and you have seven (hairy) on one foot and six (webbed) on the other....

[ranger]

There is really no more thinking, planning, experimenting, learning, or training to do.

So not much more to talk about here.

Just things to do.

Just "performances" now.

So I guess we can let this thread lapse.

From here on out, I'll just report on my daily "performances" in the "What Training Have You Done Today" thread.

A couple of times a week should be enough.

Perhaps once a week.

I'll put the results of any trials in the 2011 50s rankings, heavyweight or lightweight, as the case might be.

For a daily regimen, I am still trying to get to 90min OTErg, 90min OTBike, 90min OTW.

Right now, I keep falling short.

ranger

[PaulH]

Sacrificed?

Don't know what you mean.

When you race, you pick the most efficient and effective rate and pace, given your training.

For me, that seems to be 1:34 @ 36 spm (11.7 SPI).

Here, let me tell you what I mean by sacrificed, based purely on what you've said in just the last week or so:

Come on over to BIRC...I'll go out at 1:33 pulling 12.5 SPI and you'll go out at 1:43 pulling 10 SPI.

At BIRC 2010, I will row (pretty darn) well (12-13 SPI) at low drag (118 df.) fully prepared.

I will pull 12.5 SPI; they will pull 9.5 SPI.

Race pace (1:34 @ 34 spm, 12.5 SPI) rowing has begun.

You see - you've already sacrificed around 1 SPI from your predictions just in the last week. How much more will you give up by the time you actually get to BIRC?

[mikvan52]

Let's remember this day, one which will go down in hysterical "infamy"...

Ranger gives up on 13 spi... his heretofore "natural stroking power"
He's decided to reenter the land of the living and drop to 11.7 spi.

When you race, you pick the most efficient and effective rate and pace, given your training.

For me, that seems to be 1:34 @ 36 spm (11.7 SPI).

I now row at almost half the drag (118 df. vs. max/200+ df.).

I am sharpening hard now, trying to reach it.

All this leaves us to wonder WTF was 13 spi training all about?
It had to be a form of constant speedwork.
But then we notice his hail of caveats:
"seems to be"
"trying to reach"

This is a far cry from what he used to say: "I now do all my rowing at 13 spi"

Well, we are getting close to Thanksgiving!

What a turkey!

Another point:
"sharpening"
Wouldn't that include some repeats of distances shorter than 2k at race pace and race rate.
Consider this:

For me, that seems to be 1:34 @ 36 spm

If he did repeat 1ks they would be at 3:08...
Let's look up how fast 59 yr old near-lwts do 1ks...
oops!

Here's a link that may be of help:

How to Forgive a Pathological Liar | eHow.com
Sep 16, 2010 ... Being in a relationship with a pathological liar can make you question your ... Photo Credit. mail mouth image by MLProject from Fotolia.com ...
http://www.ehow.com/how_7158450_forgive ... -liar.html - Cached

[ranger]

Nice 60min bike ride at 22.8 mph after erging.

HR 145 bpm

ranger

[aharmer]

Interesting. That lasted all of 24 minutes. Not only in the wrong place, but you said your "performances" would be posted, indicating you would be putting up some real data. Of course you didn't. Do you plan to ever do the 8x500, or does writing about it count as doing the workout? Please stay put...no need to pollute a real training thread with your bullshit and condescending commentary.

[snowleopard]

Right now, I keep falling short.

No shit bro'.

[ranger]

Interesting. That lasted all of 24 minutes. Not only in the wrong place, but you said your "performances" would be posted, indicating you would be putting up some real data. Of course you didn't. Do you plan to ever do the 8x500, or does writing about it count as doing the workout? Please stay put...no need to pollute a real training thread with your bullshit and condescending commentary.

My cross-training is the most important type of training that I do.

It is what makes all of my other training possible.

Well, at least posting this work on the general training thread will eliminate all of the worthless comments by nay-sayers such as you.

It would be _entirely_ inappropriate for nay-sayers to clog up the general training thread with comments that contain no training of their own and only whiney, carping pessimism in response to others.

So, this should should brighten up the forum considerably, something that we can all look forward to appreciating.

ranger

[snowleopard]

In what way does your posting the same lies in another thread, "brighten up the forum"?

[ranger]

some real data

"Data"?

"Data" for what?

During sharpening, you (1) practice relaxing at race rate (and above), holding your technique steady, and (2) bring up your anaerobic capacities so they are functioning at max.

Not sure what "data" gathering has to do with this.

You can accomplish these tasks without gathering any "data" about the rowing at all.

Primarily, you just row as much as you can at race rate and pace in an interval format.

If you don't row for very long and/or take long rests, you get in a lot of race pace rowing while still staying aerobic.

If you row longer and/or shorten the rest, you challenge your anaerobic capacities.

That's about all there is to it.

It's a no-brainer.

My race pace and rate is 1:34 @ 36 spm (11.7 SPI).

It goes like this:

http://www.youtube.com/watch?v=T8__EwAT8VM

BTW, the Ventures version of "Wipe Out" is about 3:40 long.

So, if I follow it for training, I'll have some monster 1200m intervals, 1:34 @ 36 spm (11.7 SPI).

ranger

[macroth]

How do you know your race pace if you haven't raced at that pace nor performed any structured workout that indicates that you can?

And why are you forsaking all those predictive workouts that you said you "would" do, in favor of no-brainer (brainless?) fartleks that you don't even plan to keep track of?

[ranger]

How do you know your race pace if you haven't raced at that pace nor performed any structured workout that indicates that you can?

By feel. If you have been in this sport for any amount of time, much less a decade, as I have, you know damn well what race pace feels like.

And why are you forsaking all those predictive workouts that you said you "would" do, in favor of no-brainer (brainless?) fartleks that you don't even plan to keep track of?

Who said I was forsaking predictive workouts?

Sure, I'll need to do some predictive workouts before I race to know how things stand for sure.

Six weeks of sharpening left until BIRC.

Six months until WIRC.

ranger

[macroth]

How do you know your race pace if you haven't raced at that pace nor performed any structured workout that indicates that you can?

By feel. If you have been in this sport for any amount of time, much less a decade, as I have, you know damn well what race pace feels like.

Good luck with that. My "feeling" is that you mostly have a vivid imagination.

And why are you forsaking all those predictive workouts that you said you "would" do, in favor of no-brainer (brainless?) fartleks that you don't even plan to keep track of?

Who said I was forsaking predictive workouts?

Sure, I'll need to do some predictive workouts before I race to know how things stand for sure.

Six weeks of sharpening left until BIRC.

Six months until WIRC.

ranger

Here, let me refresh your memory.

"Data"?

"Data" for what?

During sharpening, you (1) practice relaxing at race rate (and above), holding your technique steady, and (2) bring up your anaerobic capacities so they are functioning at max.

Not sure what "data" gathering has to do with this.

You can accomplish these tasks without gathering any "data" about the rowing at all.

But I'm happy to see you've already changed your mind and will be gathering data (predictive workouts) at some point during the next six weeks.

[mrfit]

Nice 60min bike ride at 22.8 mph after erging.

HR 145 bpm

ranger

Did you determine the watts from this chart showing power and speed for your mag trainer?

http://www.cycleops.cz/files/trainers.pdf

[mikvan52]

This thread "Ranger training" is now effectively dead... RIP...

TSO has said he will not post details of workouts.
The ruse is out in the open.

Nothing left to discuss. Arguing over semantics is only mild entertainment.

Richard Cureton, former WR holder from years back, is predicted to erg a 2k in coming months at 6:4x...
Nothing faster.
You can take that to the bank! (all except Henry)

I'm no longer interested in what goes on here on this falsely titled topic.
I'm not interested in hearing "I did an hour on the bike" and "lots of" and "pools of sweat". Such things don't illustrate much of anything.
Instead:
I'll look in the rankings for performances by those who actually test their training every so often.