Ranger's training thread

[mikvan52]

Rich:

How can I say this diplomatically? This is an erging thread... And, more to the point, a thread about your training. It's not about me.. All the respondents here are interested in you, the Metro-Gnome, the guru, the ergophile...
We don't want to hear about the professing game.

Cut to the chase:
The fictive imagination you have about all this 13 spi stuff requires stats... to bring truth out of the realm of puffery...

I take from your weak parries in the last few posts that you don't think you can do what you call an easy workout:

10 x 2' (varying rates) @ 13 spi with 3' rests.

In reply you follow the troll's path to deflect from the the topic of central interest here: RWB/SPI training of 5 years .. wither doth it fall?... => BIRC...(IMO)

I have given you an golden opportunity to strut your stuff... but you won't.

Fact: in 2010 I am a 6:47 2k erger while you erg a 6:41...

Please reconsider doing this workout and including HR data to show your condition as of this time in your build-up to BIRC... It reflects what you say you are doing... It is a friendly request for verification.

Btw: We'd also love to know what you weigh before you start working out each day.. Ever think of giving up the booze?
Those are definitely calories you can't afford at this time...

Go for it.

[mikvan52]

I don't see any point at all, Mike, if, like you, you can't row anywhere very far at 13 SPI--at all.

Care to edit this so we can make some sense of what you are trying to say?

Muddy prose; get a hose!

[mrfit]

My new Kurt Kinetic bike trainer does indeed offer more resistance that my old Cyclops and so is a perfect upgrade for my present purposes.

Probably just because of motor habit, I do about the same cadence on the Kentic as I did on the Cyclops, but now my HR rides as high as 175 bpm rather than 155 bpm.

That's perfect.

This means that time trials on my Kurt Kinetic will be a nice way to measure my max HR.

I just need to go along for a couple of hours with my HR at 175 bpm and then kick it up as hard as I can and ride to exhaustion.

That should give me my maxHR.

I can't imagine that my maxHR is less than 190 bpm if I can ride along at 175 bpm for a couple of hours.

Wow.

Maybe my maxHR is still 200 bpm.

Wouldn't _that_ be something?

Driving my HR to 200 bpm repeatedly OTBike would be a great way to get my cardiovascular system ready for hard anaerobic sharpening OTErg, especially given that I do my daily bike riding _after_ 20K OTErg and before 10K OTW.

ranger

You know one reads this stuff when it's "published" and you shake your head in disbelief. As the month unfolds the reality sets in.

"I just used it for mild cross training"

Of course.

[luckylindy]

Ranger - why continue to bring Mike's performance into the discussion? For the past few weeks you've been claiming that you'll break 6:20 at BIRC, and claiming that you'll beat NavHaz (even if you row as a LWT), but all of a sudden you start backtracking and try to turn your attention to Mike.

Unlike you, Mike is very open about his performance, training paradigm, schedule, etc. He also seems to be VERY consistent (something that your bizarre training program hurts tremendously), and has recent successes at Erg races. Whether or not you win at BIRC is rather immaterial though ... unless you break the 6:20 mark you've been throwing around. Actually, we will all be surprised if you simply break your prior PB (6:28?) ... particularly in light of your continued trumpeting of your god-like ability to improve over the years while every other person in your age group is apparently falling apart.

Note that I use the word surprised ... and not impressed. If Mike rows a 6:45 at BIRC (although I'm not even sure if he's entered), everyone would be ecstatic for him ... regardless of whether or not he wins. But you typically get no such support, simply because you do not know how to interact with humans.

As a side note, I did a quick Google search to see prior BIRC times and one of your old threads was near the top. This was from 2007:

I can now just go out "touring" pulling 1:48 @ 19 spm.

I can put in 42K a session doing this, if I just stay comfortable with a few water breaks here and there.

This is FM pace--now solid as a rock.

14.5 SPI

How's that 1:48 Marathon pace working out for you? And 3 years ago you were pulling 14.5 SPI, but now you're pulling 13 SPI. If that's the case, how can you expect your times to be over 20 seconds faster than 3 years ago? All evidence points to you getting much slower ... more so than can be attributed to age.

[ranger]

It is hard to escape the fact that rowing is repetitive.

At a solid race rate, such as 34 spm, even the slightest advantage in natural stroking power is multipled 34-fold when this repetitive advantage on each stroke is folded into the overall power/watts achieved; and, needless to say, any large difference in natural stroking power quickly becomes a _massive_ difference in pace.

At 34 spm, someone like Mike VB pulls in and around 9.5 SPI for 2K, 6:50 (WIRC 2010).

Why Mike's stroking power over 2K at this rate is so low is anyone's guess--limited aerobic capacity, poor leverage, lack of quickness, lack of length, poor timing, etc.

Most likely, it is a combination of all of the above.

Rowing well for a lightweight of any age is 13 SPI, 3.5 watts per stroke above 9.5 SPI.

At 34 spm, this 3.5 watts per stroke is 119 watts in all, or right about 10 seconds per 500, 40 seconds over 2K, the difference between 444 watts/1:32.5/6:10 and 325 watts/1:42.5/6:50.

That's a lot.

ranger

[Flipper21]

This thread is virtual in every sense, all thats needed here is Mulder & Scully to help with some of the posts.

Folks really, how can you not see the Hoax from the King of Hypothesis? I find it really really hard to believe that so many of you have been swallowed into the belly of Moby.


Richard posts pure B.U.N.K.U.M.

No matter how you all intellectualise and theorise, the idiot in the corner makes you look positively dull. Of course you can parry back with facts and the odd result as well as the regular workout to show that you are in control but I seriously doubt it. The man in the corner has made his own training programme from all you add, he is a plagiarist in the extreme.

Now, get on with some work, preferably your own and get in shape for what you want to achieve.

Stop bickering like children.

[ranger]

I now have a _very_ relaxed, steady stroke, 1:34 @ 32 spm (13 SPI, 10 MPS), just pulling naturally.

So I just need to keep doing it.

When I can do it for 2K, I reach my goal.

Love the cadence.

Give or take a bit, it's a 3-to-1 ratio.

Amazing.

.5 seconds for the drive; 1.5 seconds for the recovery.

_Very_ comfortable mechanically and aerobically.

_Lots_ of rest between drives.

Oodles of time to set up at the catch and get good compression.

Etc.

ranger

[macroth]

_Very_ comfortable mechanically and aerobically.

No it's not, you clown. If it was, you could row more than a couple hundred meters at a time like that. You can't.

[hjs]

This thread is virtual in every sense, all thats needed here is Mulder & Scully to help with some of the posts.

Folks really, how can you not see the Hoax from the King of Hypothesis? I find it really really hard to believe that so many of you have been swallowed into the belly of Moby.


Richard posts pure B.U.N.K.U.M.

No matter how you all intellectualise and theorise, the idiot in the corner makes you look positively dull. Of course you can parry back with facts and the odd result as well as the regular workout to show that you are in control but I seriously doubt it. The man in the corner has made his own training programme from all you add, he is a plagiarist in the extreme.

Now, get on with some work, preferably your own and get in shape for what you want to achieve.

Stop bickering like children.

And although the nutty drunken pro will again produce a season like the ones before, the Hoax will simple continue after this season..............
And if we are unlucky he will row the 60 Wr. 6.42.5 if I am not mistaken. A good 26.5 seconds above his target. No doubt if he rows that wr it will be at some very minor race where he can weigh in hours in advance and drink liters to get hydrated again. Just like he always did when he raced well.

[ranger]

In the couple of years before he quit rowing, Rocket Roy rowed his 2Ks, 1:42 @ 36 spm (9.2 SPI).



ranger

[hjs]

In the couple of years before he quit rowing, Rocket Roy rowed his 2Ks, 1:42 @ 36 spm (9.2 SPI).



ranger

For the record.

Point one: Roy rowed 6.34 as pb, albleit not in a big race, but well documented.

Point two: He never retired, he just cycled, he recently picked up erging and proberly will be back at wirc this year.

[ranger]

How's that 1:48 Marathon pace working out for you?

Fine.

Haven't done the FM yet, but I now row 1:48 at a low UT1, FM, heart rate, and so it I can do it whenever I bear down and give it a go, although, rowing at low drag, I now prefer 13 SPI/21 spm rather than 14.5 SPI/19 spm, as I did when I rowed at high drag.

My most normal rate and pace combination for low rate rowing now is 1:46 @ 22 spm (13 SPI), just stroking naturally.

ranger

[mikvan52]

In the couple of years before he quit rowing, Rocket Roy (blah, blah, blah)

You are a sickening excuse for humanity.
You know very well that Roy's family has had challenges (such as his wife's stroke). Then there's the physical trauma Roy, himself, has had.

Can it! You're a loser as a human being.

You've behaved this way before: Going on about another WR holder (you envy) as quitter when he was battling a life-threatening illness.

Your own ill will is your biggest handicap.

In the dark abyss of your slime ridden consciousness I can discern what you are really doing here.

Translation

In the couple of years before he quit rowing, Rocket Roy kicked my ass. I've been licking a festering wound ever since. Now, I'm bitter as I know I will never surpass his marks. I welcome moving on to a new age group and hope that everyone will forget my 5 years of failure to set a WR. I attack others to hide my own shortcomings

[ranger]

Your own ill will is your biggest handicap.

Being well, training well, and doing well is ill will?

Hardly.

It is just the best of the best.

It's ideal.

I don't know anything about what Roy' is up to lately.

That's _his_ business.

He doesn't hang out here on the US Forum; and I don't hang out on the British forum--for good reason.

The moderators there wrecked it.

ranger

[hjs]

Your own ill will is your biggest handicap.

Being well, training well, and doing well is ill will?

Hardly.

It is just the best of the best.

It's ideal.

I don't know anything about what Roy' is up to lately.

That's _his_ business.

He doesn't hang out here on the US Forum; and I don't hang out on the British forum--for good reason.

The moderators there wrecked it.

ranger

http://concept2.co.uk/forum/blog.php?u=905&b=78773


Again a lie........... you posted there just a week ago......