INDOOR ROWING NEWSLETTER #115 ====================== 03-December-2004 ======================= _________________________________________________ C O N T E N T S 1. Winter Team Relay League 2. Cartoon By Rog 3. Sir Steve Redgrave Record Marathon Attempt 4. AXA PPP healthcare British Indoor Rowing Championship 5. Concept 2 European Open 6. Harry Welsh: Around The World 7. Tel's Tales 8. Olympic Indoor Rowing Training Weekend 9. Education Matters 10. Race Results 11. Forthcoming Races And Events **************************** Feedback Back Issues Subscription Information ________________________________________________________________ With Bells On ***************** For a glitzier, HTML version of our newsletter with pictures, cartoons and all the funny jokes (possibly), go to: http://www.concept2.co.uk/email/newsletter.htm. To receive the newsletter in HTML format, send an email to subscription@concept2.co.uk with HTML as the subject title. How To Write To Us ***************** Please don't reply directly to this email, 'cos we won't ever see it. Instead send your bouquets or brickbats to editor@concept2.co.uk. ========================================================= Winter Team Relay League ========================================================= The closing date for the second round of the Winter Team Relay League is 1200 GMT, Monday 6th December. This month's distance is 25,000m for teams of eight and 12,500m for teams of four and if you've not already in taking part, it's not too late to do so. The Winter Team Relay League is a worldwide tournament in which rowers race as a team in relay format on one Concept 2 Indoor Rower. As well as overall standings, results are also available for the separate national leagues. There are two separate events for teams of 8 and teams of 4 rowers. The tournament can take place anywhere. There is no need for teams to travel to a central location to compete, instead the teams simply race in their own clubs, gyms etc. and submit their results via the website. For more information on the Winter Team Relay League, or to take part, visit http://www.concept2.co.uk/8gp/ ========================================================= Cartoon by Rog ========================================================= A larger version of this cartoon can be found at http://www.concept2.co.uk/weightloss/santa.php. ========================================================= Sir Steve Redgrave Marathon Record Attempt ========================================================= On April 17th, 2005, the President of the British IRC, Sir Steve Redgrave, will be taking part in the 25th Flora London Marathon with the aim of breaking the Guinness World Record for the largest charitable amount raised by one person at a marathon anywhere in the world. He has a target of £1.2 million and he's not going to get there alone. He has set up a secure page operated by justgiving.com where you can pledge any amount, and just a few pounds will be a great help to the three projects which the Steve Redgrave Trust has chosen to support through Steve's marathon run: The Association of Children's Hospices - a registered charity that brings together more than 40 voluntary sector children's hospice services throughout the UK dedicated to the care of children with life-limiting and life-threatening conditions and their families. The Steve Redgrave Trust inner-city schools project - working to give children in Britain's inner city schools access to healthy activity, exercise and sport. Children with Leukaemia - a national charity dedicated to conquering childhood leukaemia through research into the causes of the disease, improving treatments for sufferers and the welfare of leukaemic children and their families. To donate money for his marathon record attempt, visit: http://www.justgiving.com/sponsorsirsteve Here's a quick note from Sir Steve himself: "As you may know by now, I will be running the London Marathon in April and trying to raise £1.2 million for three charitable children's projects in the UK. I would like to ask for your sponsorship. "Even a pledge of a few pounds will make a real difference to the lives of the young people we will be helping through the Steve Redgrave Trust, and donating some sponsorship is quick and easy - you are just one click away. "Sponsoring me online will allow us to collect Gift Aid on your donation, giving us an extra 28p in every pound which really is a great boost towards the total so please pledge online if at all possible. Alternatively, you can call 0870 458 0045 (standard national call rates apply) for other payment methods. "I hope you are able to play your part in helping us towards that record, and no matter how small or large your donation is, thank you very much." ========================================================= AXA PPP healthcare British Indoor Rowing Championship ========================================================= Just a bit of housekeeping from the championship. Firstly, you can now download a PDF of all the results from http://www.concept2.co.uk/birc/results.php. For those of you who missed out on the day, or those of you who want to pretend you were there, you can still buy the 2004 British IRC Baseball T-Shirt on-line for the price of 15 quid from http://www.concept2.co.uk/shop/birc_2004_baseball.php. Somewhat less event specific, if you were at the championship, you might have noticed the Redgrave and Cracknell Oarstars T-Shirts that were floating around. These were so popular, we've had some more knocked up to put on-line. The Steve Redgrave one can be found at http://www.concept2.co.uk/shop/oarstars_redgrave.php and the James Cracknell one at http://www.concept2.co.uk/shop/oarstars_cracknell.php ========================================================= Concept 2 European Open ========================================================= The 2004 Concept 2 European is on December 18th on Amsterdam. So far there are over 80 British competitors and, with entry open until December 11th, we're hopefully going to be close to 100 strong. All entrants will receive a free, exclusive t-shirt, but, y'know, that's neither here nor there. What you really want to be looking forward to is the chance to race in an excellent venue in the centre of one of Europe's best capital cities. As ever, the race organisers will be going out of their way to make everybody feel welcome, and there will be a pre-race meal as well as post-race entertainment. You can check out websites at either http://www.concept2.co.uk/euro/ or http://www.nereus.nl/index.cfm?category=eoirc&language=eng To enter, or for more information, contact info@concept2.co.uk ========================================================= Harry Welsh: Around The World ========================================================= The Distance Award Schemes (http://www.concept2.co.uk/rowing/distance_award_scheme.php) are for the more contemplative indoor rower. For adults, the first rung on the ladder is a million metres, with others being at five million, ten million, 15 million etc. Former 70-79 Lwt world champion Harry Welsh has recently completed his latest milestone. "As an indoor rower, 2,000m competition was always my main interest. However, fate took a hand in the game. A non-diseased heart condition curtailed any prospects of further competition. The Consultant Cardiologist finally agreed that with medication and having a resting heart rate (RHR) of 45/47, low aerobic rowing could be re-commenced, but limited to 80 b.p.m. Only one option was left if rowing was to be continued – distance rowing. "The question was, what should I aim for? At that point in time, in January 2000, I'd already rowed a little over 17,500,000 metres. What would be considered as a crazy ambition? Why not try to row a distance equivalent to the equatorial circumference of the World? It would take some years and a distance of approximately 40 million metres. Enquiries revealed that it had not been attempted. So rather than 'Around the World in Eighty Days', why not 'Around the World by Eighty Years?' This involved some number crunching in order to establish a feasible workload, bearing in mind doctor's orders. "The final estimate was that it would require around 120,000/140,000 metres each week. I had three things in my favour. My own Indoor Rower, being retired and having an understanding and patient wife, who is a rower and holds two world records in her age group. As the months and years rolled by, the need to maintain as close as possible to the same stroke rate, split time, and recommended heart rate was, to say the least, frustrating. Much of the time I rowed on automatic pilot, and played a lot of mind games. Music, singing, TV and audio books all played their part in relieving the monotony. "The daily 20,000-metre distance was rowed in 4 x 5,000m sessions throughout the day. Any break in the routine required a "catch up" session, or an unavoidable delay. It must be admitted that there were many occasions when I asked myself the question, 'What on earth are you doing Harry?' The sobering retort always sprang to mind with the American expression, 'you've talked the talk, now walk the walk.' "As each succeeding five million metres was achieved, and duly witnessed and recorded, it was realised that I was the first in Europe and Great Britain for 15-20-25-30-35 million metres. Only five to go! Then, some time ago, came news from a close friend Bert South, who lives in Bradenton, Florida. It appeared that a local rowing enthusiast, by the name of Rich DiBello of Sarasota, Florida, had recently completed the same project, and could justifiably lay claim to being the first in the world. Nonetheless, not to detract from the commendable effort, Bert threw me a few crumbs of comfort. He wrote that Rich had started nearly four years before the writer, and was younger by 20 years, and rowed 8,000m daily from commencing his rowing. So, in the words of Doris Day, 'Que Sera Sera'. "The last five million was undertaken with some relief as I approached my target age of eighty years. I had certainly taken on a big piece of ambition pie to digest and it was hard to swallow at times. As the last few metres were completed, there was much to ponder, wonder and question. Examples, such as, would I have done it had the health problem not occurred? That is not too easy to answer. "However, with hindsight, it is likely that I would have chosen the former option. That is, just working and letting it happen. Did I enjoy it? That is questionable, as what I enjoyed previously about rowing was the wide variety of training schedules that I could employ and work towards the prospect of competition. What inspire me to do it? It was definitely the challenge of being the first, and whether or not I was capable of sustaining the effort. Why did I keep going? I think it was pride in completing the commitment, and possibly a great deal of stubbornness. I shall certainly continue with rowing, but confined to pleasure, through recreation and fitness." ========================================================= Tel's Tales ========================================================= Tel's Tales is the column written by three-times Olympic rowing coach Terry O'Neill. If you've got a question you'd like answered, send an email to terry@concept2.co.uk. JJ Walsh: "I am 36 years old and currently overweight, but have always enjoyed a naturally high level of fitness. "My fastest 2,000m time is 7 minutes, and I can comfortably row at 1:55/1:56 for 40 minutes with my heart rate above 160 beats per minute. "This indicates that I am in the Anaerobic Threshold (AT) or Transportation (TR) bands (my maximum heart rate is 186 according to the test you outline). "My goal is to improve my fitness and lose weight (currently 105kg, 5' 11'', muscular build and a large belly!). "Should I row more slowly and keep my heart beat slower? Or should I also burn calories in this band? "I used to do athletics and football/rugby but from ages 20 to 25 suffered dozens (literally) of hamstring and calf injuries and eventually gave up, and only sporadically using the rowing machine in recent years. Up to age 19 I was always very slight - but a year hodcarrying in London (well, I am Irish and it was the late eighties!) followed by a year of weight training changed my shape completely. "Do the injuries indicate I was training at too high a rate before? I tried yoga and sugar/wheat/yeast free diets for months to prevent strains and tears to no avail." Terry O'Neill: One of the biggest causes of hamstring injuries is muscle imbalance. The quads straighten the legs and when kicking or running these muscles are loaded up. The hamstrings bend the legs, which in running and kicking are not loaded. If the hamstrings are not trained and kept both strong and flexible in proportion to quad development then, when the quads contract, the hamstrings are stretched to breaking point. For this reason, when doing weight training, it is essential to train both the prime mover and antagonist muscles. An example is the bench press for rowers, which plays virtually no part in the rowing action but is an essential part of any rower's weights programme. From what you tell me, you bulked up while hodcarrying, which I assume involved a lot of climbing ladders and stairs. In heavy manual work you only build up the prime movers, which in hodcarrying would be the quads on the legs. When you then practice a sport you are at a greater risk of injury than someone who followed a more sedentary life and relied on specific training for fitness. A good training programme would have taken account of the type of work you did and focussed on the antagonist muscles. Still, this is not of much help to you now! With respect to the pace guide. The way this is calculated is that, from your current 2,000m time, the energy contribution is calculated as a proportion of the total energy produced (aerobic and anaerobic). This is an average figure but on an individual basis the ratio of energy contribution could be different from the blueprint, more or less anaerobic content. In this case you will find that at one end the training pace will be very hard but at the other relatively easy. This is useful information because it indicates the area where the greatest improvement can be made. The bands are average figures but the only way to know precisely what band you are in is to measure blood lactate levels. Blood lactate will rise in proportion with heart rate up to heart rate maximum and then it continues to rise while the heart rate stabilises. The lactate levels at any given heart rate will vary on an individual basis and the training bands are a guide, not gospel. What they will help you achieve is an understanding of your own body and how you should feel at the various intensities. From time to time you may need someone to push you on but, by and large, relying on how you feel is a pretty good guide. However, if this became general knowledge I would be out of a job. To lose weight is a simple balance of calories in to calories out. If you train at a lower intensity then you have to spend more time training to burn the calories. For some who are very unfit and overweight this is the only option. For those who are just overweight then a more balanced approach that includes high intensity as well as long low work is far better and will deliver much better results. ========================================================= Olympic Indoor Rowing Training Weekend ========================================================= November 12-14th was the weekend of the first ever Olympic Indoor Rowing Training Weekend organized by 1996 Olympic Single Sculls Champion Xeno Mueller at Costa Mesa, California. Briton Jon Goodall was one of the 12 people who took part and brings us his report on proceedings. "This training camp had great appeal to me as it was a chance to spend a whole weekend with Olympic champions. Until now the best I've ever managed (and probably most others) is an autograph and maybe a very short conversation with an Olympian. The weekend didn't disappoint! "Friday evening was the opening of the camp where everyone was introduced to each other and the guests of honour each gave a commentary of their gold medal races that were played out onto a large screen for all to see. "First up was Germany's Thomas Lange, who won the Single Sculls in Seoul 88 and Barcelona 92, giving a fascinating insight into how a champion approaches a race. Next up was Canada's Marnie McBean who won two golds (Women's Pair and Women's Four) in Barcelona 92 and gold and bronze in Atlanta 96. "Then Xeno Muller took to the stage to commentate on his gold medal run from Atlanta 96; seeing as Thomas also won the bronze in that race, Xeno invited him to join him on stage to give his view of the race. Everyone was in awe of what was said, as you would never get this kind of insight into an Olympic race anywhere else. "Last but not least was New Zealand's Rob Waddell commentating on his Sydney 2000 triumph. With Xeno runner up in this race, he also joined Rob in commenting in what turned out to be the first time the two had ever fully discussed their race from Sydney. "Saturday morning was rowing out on the water, along with a Question and Answer session with the Olympians, before lunchtime where Xeno opened up his house for the entire class to eat lunch. The afternoon was at Xeno's gym Iron Oarsman, where each person had their technique examined by each Olympian and sound advice given. "Marnie McBean noted that, 'most of these rowers are training without a coach and are trying to take it to the next level, so they have a lot of questions.' "'Champion rowers rarely get together and compare notes in a gym,' said Rob Waddell. 'You don't tell people how you won or why you won. That's why this is so unique.' "Everyone found the weekend inspiring, however one rower proved an inspiration to all. San Francisco's Ariel Gilbert lost her sight 16 years ago, but got back into rowing right away. 'It's a different experience after I lost my sight,' Ariel said. 'Teamwork is very important in any sport, especially in rowing. But it's got a different meaning when you can't see.' "Saturday evening was a class where each Olympian discussed their training routines leading up to the Olympics. So many questions were asked that three hours passed in the blink of an eye. "Sunday morning, technique was discussed with video footage of each rower viewed on the TV screen and advice given. The pros corrected rowers posture, gave them pointers on how to improve their technique and offered words of encouragement. Lactate tests and final training on the erg and water was done before the camp was officially closed. "Xeno's enthusiasm spilled over to all. His ability to motivate is second to none. 'The greatest thing about this camp is the sharing,' Xeno said afterward. 'None of us have talked about our experiences to the extent we have this weekend. All of us thoroughly enjoyed it!' "The memories of the camp for everyone will last forever and, with rumours of another camp being planned next spring, chances are many more will want to sign up on the next one." Xeno Mueller's website can be found at http://www.gorow.com ========================================================= Education Matters ========================================================= The Education Team has begun a series of primary school visits in the St. Ann's area of Nottingham City. 12 machines are linked to a screen presentation and pupils and staff share an experience of indoor rowing that is primarily about having fun. The team is particularly interested in finding youngsters who do not like traditional sporting activities and encouraging them to take up an active lifestyle. Certainly the Indoor Rower is becoming a popular feature in more and more schools. Quote of the day from a recent conference: "Why is it that when I visit boys schools, the damper setting is always on ten?" ========================================================= Race Results ========================================================= The armed forces have been in action recently, with the Navy IRC taking place on the 11th of November and a 100,000m competition taking place amongst some of those posted in Northern Ireland. Results and pictures from these races can be found at http://www.concept2.co.uk/racing/regional.php. ____________________________________________________FEEDBACK You like? You dislike? You want to write something for the newsletter? Want to mock us on making a basic error? Make sure to tell us at editor@concept2.co.uk. 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