Ranger's training thread

[ranger]

Not a very good one though, if memory serves.

Running isn't rowing.

But distance work is distance work, regardless of speed achieved.

I am used to holding my HR at high steady state levels over long periods.

I am a better rower than runner, I suspect, because my full-body power (especially my core and back) is much better than my leg power, and my build and weight for rowing is much better than my build and weight for running.

Like many good age-group rowers, in my younger days, I was a multi-sport athlete.

In addition to being a runner, I was also a swimmer, skater, and canoeist.

ranger

[ranger]

You're certainly not a strength specialist

Among 60s lightweights?

We'll have to wait and see about that one.

I'll do a 500m trial at the end of the racing season, when I am at weight.

I think I'll do in and around 1:24.

That will break the 60s lwt 500m WR by six seconds.

ranger

[macroth]

You're certainly not a strength specialist

Among 60s lightweights?

Among 60+ year old men weighing less than 175 pounds? Hell no.

http://www.powerliftingwatch.com/record ... ters-world

[kini62]

I'll do a 500m trial at the end of the racing season, when I am at weight.

I think I'll do in and around 1:24.

ranger

For what 300m?

You can't pull one stroke at 1:24 let alone 500m.

If you weren't totally deranged it would be even funnier.

[ranger]

You're certainly not a strength specialist

Among 60s lightweights?

Among 60+ year old men weighing less than 175 pounds? Hell no.

http://www.powerliftingwatch.com/record ... ters-world

I'll do the 500m as a 60s lightweight.

Rowing isn't weight-lifting.

ranger

[macroth]

Rowing isn't weight-lifting.

ranger

Indeed. That's why your not a strength specialist by any stretch of the imagination. Glad you understand.

[ranger]

Rowing isn't weight-lifting.

ranger

Indeed. That's why your not a strength specialist by any stretch of the imagination. Glad you understand.

In rowing, your full-body strength is reflected most directly in your natural stroking power and your 500m.

As a 60s lwt, I now pull 13 SPI; most 60s lwts pull 9 SPI.

And when I get around to it, I think I will pull 1:24 for 500m, six seconds better than the 60s lwt 500m WR.

Sure.

In absolute terms, I am not that strong.

But at 60, I am just as strong now as I was when I was 20.

Most 60s rowers have lost 50% of their youthful full-body strength.

ranger

[MRapp]

Rowing isn't weight-lifting.

ranger

And when I get around to it

ranger

Which in rangerspeak means never. While you're getting around to destroying the 500m WR, why don't you get around to that FM you were going to do within a day or two of turning 60. How about that HM where you set all the WR's on the way up? How about that 8x500 that you have been telling us for years you're about to do but haven't done since 2003? Anybody capable of doing these things you claim would be able to pull under 6:30 on Saturday half asleep with no warmup.

[ranger]

Anybody capable of doing these things you claim would be able to pull under 6:30 on Saturday half asleep with no warmup.

Hardly.

Everyone has to prepare pretty carefully to do well for 2K on the erg, no matter how good you are.

In the history of the sport, no one my age and weight has pulled better than 6:42.

So, I can beat that by a dozen seconds, half asleep, with no warmup, in my first race of the season, and so still only partially prepared?

Hardly.

I'll warm up _a lot_.

I'll be wide awake!

But I'll just be conservative and try to rate 28 spm and finish in the middle 6:30s.

That will be close to 10 seconds under the 60s hwt qualifying time for WIRC 2011.

That will be fine for a first race of the season.

Then, as the racing season goes by and I get sharper and sharper, I'll try to up the rate a spm or two each week for the next five weeks.

By the end of the winter racing season in March, I think I will be able to get the rate to 34 spm.

ranger

[lancs]

I'll do a 500m trial at the end of the racing season, when I am at weight.

I think I'll do in and around 1:24.

As we've seen for several years now, what you think you'll do and what you actually do are two completely different things. Byron has produced long lists of your lies and promises over the years. It's growing to quite a collection now. Why do you lie so much?

Have you ever wondered to yourself in a quiet moment why you post such rubbish and lies like the above claptrap? You and I both know that firstly you'll never even do a 500m trial and secondly that if you did do it as a bona fide lwt, you wouldn't come within 6 seconds of it.

Why do you lie so much?

[RonnieColeman]

Ranger, do you think you'll be the fastest lightweight (any age category) at Indy?

[ranger]

Ranger, do you think you'll be the fastest lightweight (any age category) at Indy?

Not a very relevant question.

I'll row as a heavyweight.

ranger

[ranger]

you wouldn't come within 6 seconds of it.

I have done 1:30 for 500m, rate restricted, at 30 spm.

That's 16 SPI.

When I am fully prepared, free rate, I'll do a 500m trial at 46 spm.

If I just stroke normally, I'll pull 1:24.

That's 12.8 SPI.

Toward the end of this winter racing season, I think I'll do 8 x 500m (3:30 rest) at something very close to 1:30.

At 13 SPI and 119 df., I'll only have to rate 37 spm in a 2-to-1 ratio.

If you pull 9 SPI, like most 60s lwts, you'd have to rate 53 spm in a negative, 1-to-2 ratio to do 8 x 500m @ 1:30.

Pretty tough slogging, that.

ranger

[ranger]

"Save a Horse, Ride a Cowboy" is 3:20 long.

That's convenient.

It means that two repetitions of the song is 6:40.

Given that the song goes along at 26 spm, rowed at 13 SPI, give or take a stroke a two, that's 2K.

13 SPI @ 26 spm is 1:41 pace, 6:44 for 2K.

About 175 strokes.

11.5 MPS

ranger

[ranger]

So, for a rower who can do 1:37/6:28 for 2K, as I have, rowing 2K, 1:41 @ 26 spm, is something like one of Caviston 6' sequences, one in which the rate is just a bit higher (for quite a bit longer) than he would recommend.

He would cap the sequence at an average of 22 spm rather than 26 spm, and he would vary the ratings during the row rather than holding to a constant rate.

He would also prefer 10' rather than 6', that is, he would add another repetition of "Save a Horse, Ride a Cowboy."

That might be a good idea.

After working with these 2Ks @ 26 spm, I'll see if I can lengthen these repetitions to 10', adding another repetition of the song.

An ideal repetition, I think, would be 5K, right around 17'.

That would be just over 5 repetitions of the song.

ranger