================================================================ INDOOR ROWING NEWSLETTER #141 ======================== 30-May-2006 ========================= _________________________________________________ C O N T E N T S 1. Technique2 2. Cartoon By Rog 3. Lewis Pugh: The Polar Bear 4. Tel's Tales #1 5. FES Rowers Meet The Queen 6. Reader's Letters: Edwin Varley 7. Pull Together: Raising Money For ChildLine 8. Row Your Way To The World Championships 9. Tel's Tales #2 10. Police Service Of Northern Ireland Sponsored Row 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. Indoor Rowing Glossary ***************** A guide to some of the more common terms used in indoor rowing can be found at http://www.concept2.co.uk/rowing/glossary.php ========================================================= Technique2 ========================================================= Three times World Rowing Champion Tom Kay has set up Technique2, a new service designed to help all indoor rowers get even more value from their Concept2. Technique2 provides technical coaching for Indoor Rowers of all standards - from complete beginners to world class. Whatever standard you are, good technique is vital if you want to make the most of your hard-won training time - and face-to-face coaching is by far the best way to achieve it. Whether you want to lose weight, get a bit fitter or push those scores down, Technique2 should be your first stop. You can contact Tom today to find out more and arrange a coaching session on info@technique2.co.uk or you can find more information on his website at http://www.technique2.co.uk. ========================================================= Cartoon By Rog ========================================================= http://www.concept2.co.uk/email/images/cartoon141.jpg ========================================================= Lewis Pugh ========================================================= The man they call the Polar Bear is at it again. Not content with holding the World Records for the most northern and most southern long distance swims, this week Lewis Gordon Pugh broke the World Record for the Longest Ice Swim by swimming 1200m in the icy fresh water of the Nigards Glacier Lake in Norway. The previous record stood at 1000m and was set by Lewis himself in Antarctica last year. In order to comply with the English Channel Swimming Association Rules, Lewis had to make the attempt in just a pair of Speedos, swimming cap and goggles. The water was so cold, (just above 0º Centigrade / 32 degree Fahrenheit) that should any untrained person have fallen in, they would have immediately been paralysed by the temperature and drowned within two or three minutes. It is testament to the hard work and conditioning that Lewis has put himself through everyday that enabled him to not only survive but manage the task in just 23 minutes. Like the seals, walruses and polar bears that live in the freezing conditions, Lewis had to bulk up on a "see food and eat it diet" as he put it, in order to get his fat levels up to the necessary 22%. This fat level provided the crucial layer of insulation his body needed to survive. Even then, it was a close run thing; Lewis lost the feeling in his hands and feet after 15 minutes and was suffering from a brief bout of hypothermia when he finished. "I pushed myself to the edge!" admitted Lewis after the record-breaking swim. Since the age of 17 Lewis has been taking on swimming challenges of extreme endurance. However he has spent the last couple of months training intensively. Apart from the swimming in the freezing water, he has found the Concept2 Indoor Rower to be a crucial part of his training. "It really is a fantastic bit of equipment. I have been extremely impressed with it and it has helped me enormously with my daily training. I use it every day," said Lewis. In order to cope with the shock the body feels, Lewis has been sprinting on the machine – doing four sets of 500m, with a minute rest in between, three times a day. "When you are swimming in icy waters you have to be aggressive and move quickly otherwise you become very cold, and as we saw, in a short period of time you can get hypothermia. The Concept2 has been invaluable in helping me build upper body strength to move through the water with speed, aggression and purpose." Lewis recently won the gold medal in the 500m freestyle at the World Winter Swimming Championships in Oulu, Finland, beating Russia's top cold water swimmers. However, the Polar Bear went one step further last Friday by beating himself and setting his latest World Record. For more news on Lewis, check out www.lewispugh.com. ========================================================= Tel's Tales #1 ========================================================= Terry O'Neill is a man of many talents. He played in the last football match to take place at Highbury; he 's a three-times Olympic rowing coach; he takes spectacle maintenance advice from Jack Duckworth and he's a man who once recorded a version of 'My Way' that makes Paul and Debbie on Celebrity X-Factor seem like Marvin and Tammi. The only talent of his we have any time for nowadays, however, is his ability to answer questions on any aspect of indoor rowing or training. If you have such a query, then whiz it over to terry@concept2.co.uk. John Burley: "I have been using the Indoor Rowing Training Guide (http://www.concept2.co.uk/guide) as an invaluable training resource for many years, but while I was adjusting my heart rate training thresholds to take into account more recent data for heart rates, I noticed something in the Guide that confused me. It appears that there is an inconsistency of definitions: "In several places in the text, the ranges for the different training bands are given as a percentage of Maximum Heart Rate. In 'Frequently Asked Questions answered by Terry O'Neill' on page 3.14, Terry states 'The percentage of heart rate that you should work at is with respect to your heart rate range. You determine this by subtracting your resting heart rate from your maximum heart rate. Multiply this by the percentage you require and add your resting heart rate on again. This will give you an accurate idea of the correct heart rate for that training zone.' "I have always trained according to a heart rate of resting plus percentage of range. I am surprised if these ranges are really defined by percentage of maximum, as this would give the same training regimes for people with different resting heart rates but the same maximum. "Please could you advise me on the correct definition and, if you ever decide to produce a Version 3 of this excellent accompaniment to the best training machine available perhaps you could clarify the point!" Terry O'Neill: I'm not big on heart rate as a tool for measuring intensity. Others are, however, and so it is in the Training Guide. In the Training Guide you are given three options to measure intensity: heart rate is one; pace is another and stroke rate is the third. For me pace is the best, it is very specific and you can use pace across all the bands. Heart rate you can only use in the lower bands and even there it is not accurate and will drift depending on ambient temperature, humidity and hydration levels. Oarsmen will use stroke rate almost exclusively. There are two heart rate systems the simple system of a percentage of heart rate max. This for a long time was the only system but with top athletes and increased training volumes the percentage of heart rate range was found to be more appropriate. More often than not heart rate drift will be greater than the difference between the two calculations. This only becomes significant when you are on a really high volume programme (2/3 session per day) where there is a risk of over-training if sessions are above the intended intensity. There is a fourth method, which is the Borg Scale of perceived exertion, (also in the Training Guide). Feel free to use whatever system works for you. ========================================================= FES Rowing ========================================================= The FES in FES Rowing stands for functional electrical stimulation. FES rowing was developed as a form of whole body exercise to enable paraplegics to safely achieve a high intensity workout to improve their health. As the athletes became fitter through laboratory trials, they decided that they wanted to try the system out in a competitive environment on an equal basis with able- bodied rowers. Since then, FES athletes have competed twice at the British Indoor Rowing Championship as well as in Boston for the 2006 World IRC. Now, there is a new permanent exhibition of FES rowing at the River and Rowing Museum in Henley. The FES team also gave a demonstration to the Queen at Bristol University on Friday, 26th May. For more information on FES Rowing: http://www.fesrowing.org/ For more information on the River and Rowing Museum: http://www.rrm.co.uk/ ========================================================= Reader's Letters: Edwin Varley ========================================================= Edwin Varley: "Your article on Osteoporosis in the recent newsletter (#140) was informative and appreciated, but it really grabbed my attention to the extent I downloaded the entire article by Andrew Hamilton for further study. My personal indoor rowing history of more than 20 years suggests there is more to the story that affects (or afflicts) those devoted, intense, lightweight, indoor rowers. In my opinion we are dealing with an elephant in the living room un-noticed. "My indoor rowing commenced about 1984, or early 1985. I've logged over 2.7 million metres on the Model A, over 6.7 million metres on the Model B, and the rest of over 25 million metres on Model C (except for the two most recent World IRCs on Model Ds). I am six feet zero inches tall and presently weigh 164 lbs. The only time I have had a body fat check was in 1998, a three-site skinfold protocol, finding I had 18.7 lbs of body fat out of 167 lbs bodyweight. "What am I getting at? The medical community seems agreed, that people who are thin are definitely more susceptible to osteoporosis. What is the elephant in the living room? The medical community also agrees that calcium and Vitamin D must be stored in body fat. Vitamin D can be stored for months ahead of time, which helps those who live in northern climes and do not get enough sunshine during winter months. Should it be a surprise that low body fat people run out of the calcium and vitamin D they need to ward off osteoporosis? It was to me. My diet might have been part of the problem. "When I competed at the British IRC (75-79 Lwt male) on 17 November 2002 I didn't have a clue. I was dumbfounded four months later to be told, after a hunch by my new physician that I have a DEXA scan, that I had severe osteoporosis in both hips (T-scores of -3.8 and -2.6). The spine was fairly good at T -1.1. The T-scores have since gotten somewhat worse but I have now given in to taking medication. I was never a drinker to excess, have cut back to one cola can per day (to cut down on phosphoric acid which is said to bind the calcium away from storage in body fat), have always lived where my water did not come from wells, have lived in a two story house for 50 years with 13 risers between floors, and know of only minor family tendency toward osteoporosis. I've never smoked. I am presently awaiting results of a blood test to see if low testosterone could be part of my problem. There is another part to the story. "At that same BIRC race I didn't know that I had a melanoma on my neck. Being susceptible to skin cancer I do avoid the sun quite a bit. That same, new physician called the shot correctly on the melanoma, which was caught in-situ after a dermatologist and former physician had been giving it a pass for years. "So those rowers, on water or indoors, who think they have low body fat (and devoted rowers nearly all do) make sure you are taking adequate calcium plus Vitamin D." ========================================================= Pull Together: Raising Money For ChildLine ========================================================= The City of London pulled together to raise money for ChildLine in the first City AM Pull Together Rowing Challenge recently. Between the 8th and the 12th of May 2006, individuals and companies took part in this major fundraising row-a-thon, organised by City AM, London's first free daily business newspaper, The National Lottery operator, Camelot Group PLC and Fast Track, one of the UK's leading sports sponsorship and events agencies. There were a number of different team and individual events that took place in a specially erected marquee behind Liverpool Street Station, from the individual kilometre to the overall distance rowed by a team. A special mention must go to Phil Hayman (pictured right, with, brilliantly, the Cheeky Girls) from the Royal Bank of Scotland, who rowed 220 miles, the length of the River Thames, over the course of the five days. All profits went to the ChildLine Foundation, headed-up by Camelot's Chief Executive, Dianne Thompson CBE, and it aimed to raise £1 million for ChildLine to answer more calls and train more volunteers, so that every child who needs help can get help. ========================================================= Row Your Way To The World Rowing Championship ========================================================= Olympic champion Tim Foster, who won gold in the men's four in Sydney with Sir Steve Redgrave, Sir Matthew Pinsent and James Cracknell will be launching a new scheme for gym members to 'Row their way to the World Championships' at Wren's Club on the bridge at Eton on Wednesday, May 31st at 12:00. The World Rowing Championships are taking place in the UK this year for the first time for 20 years and will be held on the London 2012 Olympic course at Dorney Lake, Eton, near Windsor, from August 20-27 2006. Olympic gold medallist Tim Foster is inviting gym members, whatever their ages or abilities, to sign up to row 50 kilometres on a rowing machine over a one month period and win the chance to be at Dorney Lake in August to cheer on the British rowing team as they defend their titles in the men's four and the women's quad. Wren's Club at the Sir Christopher Wrens House Hotel and Spa, Windsor will be hosting the first of these rowing challenges to enable gym members to compete for the opportunity to attend the World Championships. Members of gyms who sign up for the challenge will, if they complete it, win a World Championship T shirt and be entered into a prize draw for tickets for the event in August. "This is a great initiative for individuals who are keen to keep fit and get involved in the build-up to this world class event" said Tim Foster. "Typically a top-class rower will cover as much as 50,000m in a day's training – all gym members need to do is cover that in a one month period to be eligible for a World Championship t-shirt and the chance to win two tickets for the event." Other health clubs seeking to run this event should contact Paul Reynolds on 07976 38 54 53 or paul.reynolds@wrc2006.com to see how they might benefit from running this programme in their own clubs. For more information, visit the World Championship website at http://www.wrc2006.com/index.html/ ========================================================= Tel's Tales #2 ========================================================= Alison Sudbury: "My husband bought one of your rowing machines last year which has already been put to excellent use. "I had a caesarean section 10 weeks ago and was wondering how long after this I can start to use the rowing machine and whether you have any guidelines for me to get back to my pre pregnancy fitness." Terry O'Neill: If you have had no problem with the scar such as an infection then the recommended period after a caesarean section is 2-3 months. The more important thing is what you do when you start back. With some women who have used the machine extensively before pregnancy they try to do too much too soon. Regardless of what you did before the op you still need to allow the same time for the healing process. After 10 weeks you could start back on the machine, but you need to start gently for about 15 minutes steady rowing. If there are no ill effects then you can increase this by five minutes per week. Follow this routine for 4-6 weeks and if everything is ok then you can start a more vigorous regime. ========================================================= Police Service of Northern Ireland Sponsored Row ========================================================= Police Service of Northern Ireland (PSNI) officers based in Portadown matched the power of Stena Line's new high-speed ferry during a sponsored row on board the vessel. The participants were members of the PSNI's tactical support group. The aim of the team of 14 officers was to row the 56 miles in under 3 hours and 40 minutes - the time it takes the High Speed Service to sail a return journey from Belfast to Stranraer in Scotland. They averaged seven minutes a mile on two Concept 2 Indoor Rowers, completing the row in 3 hours, 10 minutes and 12 seconds. They raised over £2,000 for Marie Curie Cancer Care. Support and sponsorship came from Stena Line crew, officers from the PSNI and passengers. Stephen Bryden, head of onboard services for Stena Line said: "Raising money for any charity in a new and novel way is always a difficult task but the team from the police service came up with an interesting and fun event that not only raised money for a good cause but also provided a bit of light entertainment for our travelling customers" PSNI Deputy Chief Constable, Paul Leighton said he was proud of the officers who took up the challenge and added: "We would like to thank all the people who supported the team and the passengers on board for giving so generously." ========================================================= Forthcoming Races And Events ========================================================= Name: Evesham Golden Mile Date: 08/07/06 Venue: Evesham Rowing Club Distance: 1,609m Organiser: Eddie Fletcher E: eddie@fletchersportscience.co.uk Other: Entry Form available from http://www.concept2.co.uk/racing/calendar_uk.php?id=180 Name: Castle Combe 1 Rowathlon Date: 23/07/06 Venue: Castle Combe Distance: 5km row, 30km cycle, 7km run or 2km row, 16km cycle, 3km run Organiser: Rowing Triathlon E: info@rowingtriathlon.com W: http://www.concept2.co.uk/rowathlon/ ____________________________________________________FEEDBACK You like? 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