INDOOR ROWING NEWSLETTER # 19 ======================= 17-August-2000 ======================== _________________________________________________ C O N T E N T S 1. Olympic Fever 2. Regional Races 3. Tel's Tales #1 4. Duncan Burdass 5. In How Long? 6. Indoor Rowing Spotlight: Helen Mangan 7. Where's the Erg? 8. British Indoor Rowing Championship 9. World Championships 10. Tel's Tales #2 11. Riddings Band Rowathon 12. Name, Rank and Serial Number _________________________________________________________________ ========================================================= Olympic Fever ========================================================= The biggest sporting event of the century so far will be taking place this September. The annual Ipswich pig-tickling competition promises to overwhelm everything else around it, but it's worth remembering that the Sydney Olympics will also be taking place at about the same time. To mark this latter event, the BBC is showing a three part documentary called Gold Fever, which follows the peaks and troughs in the fortunes of the various members of the coxless, four. With two parts already broadcast, the show has been such a success – one TV critic described it as "making Lovejoy look like a load of old rubbish about antiques" – that there are plans to repeat it closer to the date of the Games. Those of you in preparation for the British Indoor Rowing Championship might like to take a butcher's at next week's final episode on Monday evening at 10:30, not just to pick up training and motivational tips, but also to check out the state of Steve Redgrave as he gets lifted off the Indoor Rower after a 2,000 metre test. You never know, it might just make you feel a little better. As we're talking about the Olympics, it would be remiss of us not to take the opportunity to plug our Fantasy Olympic Rowing Competition where, in exchange for two minutes of predicting where seven of the British boats bound for Sydney will finish, you've got a chance of winning a fresh from the factory Indoor Rower. To make your task even easier we've added the results of the boats in the previous five international competitions along with a list of all the athletes that will be representing British rowing. http://www.concept2.co.uk/v4/fantasy_index.htm. Check it out now why don'tcha? ========================================================= Regional Races ========================================================= Any planes flying low over the Falklands at the beginning of July may have spotted some even more querulous than usual penguins. The cause: the inaugural Falklands IRC, which took place on the fifth at Mount Pleasant Airfield (MPA). Sport and fitness, as you would expect in such a remote part of the world, play a major role in helping to maintain the morale and sanity of the 3,000 servicemen and civilians and there are over 30 Indoor Rowers situated at MPA and the more remote mountain sites. Amidst the falling snow and below zero temperatures, a total of 53 people participated in the six different weight and age categories. The winning 2,000 metre times were: Women ----------- Under 30 - - Sac Michelle Duncan - - 8:57.2 Over 30 - - Capt. Caroline Kirman - - 7:29.7 Men ------ Under 30 Lwt - - Sac Matt Harper - - 7:28.4 Under 30 Hwt - - Pte Dave Rix - - 6:48.6 Over 30 Lwt - - Cpl Mick Cronin - - 7:07.2 Over 30 Hwt - - SSgt Kerry Gospel - - 6:44.7 While we're on the subject of Regional Races, just a quick reminder that the Jersey IRC is taking place on August 19th at the Fort Regent Leisure Centre. For more information contact Guy Hinks on 01534 484090. ========================================================= Tel's Tales #1 ========================================================= I sat there and listened to the blonde talk. She was a piece of work, I'll give her that, the sort of broad who could make a bishop kick a hole in a stained glass window. Her story was as old as the mean streets that ran outside my window. She wanted answers and she wanted them fast. "Listen toots. If it's questions you've got there's one man in this hard-boiled city who knows it all. They call him Tel. But he's hard to get hold of, real hard. You've got to drop him a line at webmaster@vermonthouse.co.uk and maybe, just maybe, he'll shoot you a line." David Howells: I am in my first year of indoor rowing and I am training with a view to entering the 50-59 year old category at Reading in November. So far all is going well and I am in the pre- competition stage. However, I still get slightly confused with the interpretation of the tables in the Race Training Guide. In the table marked "Work in Each Training Band" the second column is headed "Time in Band" and says, for example, that an AT session should constitute 18-24 minutes. I find that, by rowing at a steady pace for 2 x 10 minutes with 5 min rest, it takes about 4 minutes to actually get into the band on the first set and 3 minutes on the second set. Does that mean that I have only done 13 minutes "Time in Band" and should complete a third set to achieve the recommended 18-24 minutes? This will be more crucial in the 12 week Competition Stage, particularly for the TR and AN sessions, as it takes some time to get to 85 - 90% MHR and the sets are pretty short! As "Time in Band" is different for 'fixed pace' rowing to 'fixed heart rate' rowing, I would also welcome your views on the merits of training at fixed pace versus training at fixed heart rate (i.e. getting to a desired HR in 4-5 minutes and keeping it there by slowing the pace as dehydration and fatigue take their toll) during longer sessions in the UT2 and UT1. Terry O'Neill: This is a good question but the answer is much simpler. When you exercise, lactic acid is produced as a by-product of exercise. This is then recycled; if you are interested in the physiology look up the "Krebe Cycle" to find out what happens next. If the lactic acid level appearing in the blood is around 4 milli mols then it cannot be metabolised in the normal way and starts to accumulate in the muscles and this impairs performance. The 4 milli mols level is known as the anaerobic threshold and all the training bands are measured from this point, i.e. they are either below, on, or above this point. Training below the Anaerobic Threshold (AT) has a greater effect on muscular efficiency, which means the muscles become more efficient in the utilisation of the oxygen delivered via the blood. Training at AT is the highest sustainable intensity level and has the greatest impact on the development of the heart muscle and the blood delivery system. Training above AT can only be sustained in short bursts and has the effect of developing the tolerance to high levels of lactate and also to improve the metabolic process of lactate acid. So in a laboratory we would be measuring the lactate levels to determine the training intensities but because most people do not have access to this facility we approximate it to heart rate. To answer your question as to whether you need to complete another set, in general the answer is no. But this is a Training *Guide* and as such cannot be right for everyone so if you think you can cope with another set then give it a try and see how it goes. Alternatively go at it with more commitment from the first stroke so that you get into the range earlier. ========================================================= Duncan Burdass ========================================================= On August 7th Duncan Burdass from Octon near Driffield successfully completed the first million metres of the Distance Award Scheme. Duncan began using the Indoor Rower as an aid to improving his endurance for the Special Olympics in the summer of 1999, something which obviously worked as he scooped a swimming gold in the individual medley final. His aim now is on the 2001 Special Olympics taking place in Cardiff next July. According to his trainer J Harrison "Through his achievements Duncan has demonstrated what is possible and what opportunities are available, not only to special needs, but to everybody, a message to give to all." For more details on the Distance Award Scheme, check out our web-site at http://www.concept2.co.uk/v4/dist_award.htm ========================================================= In How Long? ========================================================= Talking of a million metres. Martin Surrey, a 47 year-old policeman from Yeovil in Somerset will be attempting to row that distance starting on September 2nd. So far so straightforward, but the Indoor Rowing News worthiness lies in the fact that Martin is aiming to finish the distance by September 11th, that is to say in just 10 days. In an effort to raise much needed funds for the Yeovil District Hospital, Martin is aiming to row from 9 in the morning until 7 at night each day, with the aim being to cover 12,000 metres every hour. Cor blimey. Although the effort involved is enough to make most people want to have a cup of tea just reading about it, Martin is convinced it's a viable target. Assuming that he doesn't crack on day 4 and run away to live under a bridge, we'll hopefully be able to bring you a report on his efforts in a future newsletter. ========================================================= Indoor Rowing Spotlight: Helen Mangan ========================================================= Whurrgh whurgh whurgh. As the klaxons pierce the night, lending a sinister counterpoint to the chorus of barking Alsatians, the indoor rowing spotlight weaves its erratic path, searching for someone to focus on. Suddenly the beam stabs sideways, holding in its unblinking eye world record holder and reigning women's 40-49 Lwt world champion Helen Mangan. A 41 year old who lives in Liverpool, Helen started rowing at the age of 27 and after only 18 months had gained a place in the lightweight British women's team, competing at five world championships between 1989 and 1994 in the double sculls. When she 'retired' in 1994 to focus on her work in mental health services, Helen took to maintaining her fitness on the Indoor Rower. In the autumn of 1999, however, she came across a copy of the World Ranking and after seeing the world record for her age and weight, she determined to concentrate her efforts on beating the existing mark. "I made my training a little bit more focussed and took myself off to Rochdale, for the Northern Indoor Rowing Championship, where I broke the world record with a time of 7:23.2. Concept 2 then very kindly invited me to Boston for the World Indoor Rowing Championship where I got the title in 7:23.5 "When I returned, I got myself physiologically tested, mainly looking at my anaerobic threshold (AT). I discovered that I had been training at the wrong intensity in preparation for the Rochdale and Boston competitions – in fact I had not been training hard enough. Accordingly, I altered the intensity of my AT session and, about 6 weeks ago, decided to test alongside 2 juniors who were preparing for junior final trials, invigilated by Neville Orme, their coach. I did around 7:18. Obviously the increased intensity of training is working. I have a bit to go before the British Indoor Rowing Championships in Reading, however, which is now my new target." The last three months have been somewhat of a busy time for Helen, with competitions at the Scullers Heads, Henley and the National Championships. At the National Championship she did what she describes as "rather a crazy thing" by entering three events, the eights, the double sculls and the single sculls. Despite her worries that she might have been forced to drop out of at least one of them, everything went swimmingly in the end, and she won gold, silver and bronze respectively. ========================================================= Where's the Erg ========================================================= People of a certain age, or people who have children of a certain age, may remember a book called "Where's Wally?", the challenge of which was to find the eponymous Wally, who resembled a young geography teacher, amongst the thronging masses. Surprisingly this was incredibly popular as children waited for Pokemon to be invented. Anyway, keeping in this admirable spirit we are now launching an on-going "Where's the Erg?" competition. The ever so 'umble Indoor Rower can be spotted popping up in the most unlikely places on stage and screen (although admittedly mostly in scenes shot in gyms). We don't want dull and straightforward sightings (even Mr Magoo might notice that it appears occasionally in Gold Fever) so the more unexpected the better. This week's top spot goes to a Mr Andrew Wilson of Nottingham who spotted an Indoor Rower in an episode of popular docu-soap Vets In Practice. As a footnote, if you're reading this and you're a top Hollywood producer or director, why not try placing an Indoor Rower prominently in one of the scenes in, say, Jurassic Park 3: The Boffins Still Think It's Clever To Resurrect Big Dinosaurs. We'll make sure you get a mention in a future newsletter and we might even throw in a water-bottle. ========================================================= British Indoor Rowing Championship ========================================================= With just over three months to go until the British Indoor Rowing Championship, things are starting to heat up like a fat man in a Turkish sauna confronted with evidence of his wife's infidelity. Entry forms are available from September 1st, while starting in October the Indoor Rowing News will be running a series of columns devoted to helping you thrash your personal best to within an inch of it's life. For more information on this year's championship, which takes place over two days this year and includes the world's first ever Slide championship, check out our web-site at http://www.concept2.co.uk/v4/brit_champ_r.htm ========================================================= World Championships ========================================================= Britain picked up two golds, two silvers and a bronze at the World Championship in Zagreb ten days ago, which in an Olympic year are for the non-Olympic events only. The golds came from the men's coxed four and the women's lightweight pair, while the silvers were picked up by the men's lightweight pair and the lightweight eight, who were forced to take second place on the podium once again behind the United States. The men's Junior eight, meanwhile, collected the bronze in a tough race. ========================================================= Tel's Tales #2 ========================================================= Kevin Andrews: I am trying to find out a bit more about Creatine 8000-es; the product is advertised in many health magazines and claims to be a very effective way to improve and increase muscle mass within only a few days. I am reasonably fit and train about three times a week, running and rowing. I am very interested in ways of improving my performance on the Rower and reading the advert on Creatine 8000-es this seems to be the product I am looking for. Could you possibly give me any more info on it or can you point me in the right direction to find out more before I part with any money. Terry O'Neill: Creatine phosphate is present in the muscles and is the initial source of energy feeding muscular contraction. Some extraordinary claims of improved performance have been made by loading up with Creatine prior to exercise. However, before you rush out and blow your wedge on the stuff you'd better read on. Top elite athletes are training right on the limit of human capacity (where you're training three times a week, they're training three or four times a day). To try to get an edge, in come the biochemists, and the main aim is to provide drugs that will aid recovery and hence allow the athlete to train even harder. There is no drug that just by taking it will improve performance a single percent: you have to do the training. So for you, at the volume of training you are doing, you would be wasting your money. If you are still interested in reading about Creatine here are some references. Guerrero-Ontiveros, M.L. and Wallimann,T (1998) "Effects of Creatine supplementation inviv: Molecular and Cellular Biochemistry 184,427-437. Harris R.C., Sonderlund, K., and Hultman,E (1992)." Elevation of Creatine in resting and exercised muscle of normal subjects by Creatine supplementation" Clinical Science 83, 367-374. Hultman,E, Sonerlund, K., Timmons, J., Cederblad, G., and Greenhaff, P.L. (1996). "Muscle Creatine loading in man" Journal of Applied Physiology 81,232-237. ========================================================= Brassed Up ========================================================= The Riddings Band is an un-sponsored Championship Section English Brass Band from the Derbyshire village of Riddings (unsurprisingly) in the Amber Valley. Last Saturday they held an indoor rowing extravaganza at the MacArthur Glen Retail Outlet in South Normanton in order to raise funds. Rather like that trusty old church fete staple of speculating at the weight of a cake, the idea was for people to hazard a guess at how far the band could row in eight hours with prizes of a 100 pounds for the nearest guess, 75 pounds for second place and 25 pounds for third provided by A-Plant, Mansfield. According to organiser Joy Smith, "The event itself went really well, and an enjoyable day was had by all. The total distance we managed to row was 99,873 metres on one machine and so far the row-a-thon has raised roughly 500 pounds, with more due to come in." ========================================================= Name, Rank and Serial Number ========================================================= "Achtung sweinhund, you vill talk!" "No, never you Ratsi pig!" "Hah! So you deny you know anything about rumours of the biggest indoor rowing event ever to take place, one which involves Gail Porter, Steve Redgrave's Coxless Four and rowers all over the country?" "…" "Double hah! Ve haff vays of making you talk!" "You'll never get me to say anything, not as long as I remain a true Englishman! Well. Not until next fortnight anyway" «Blank» Concept 2 Tel: (0115) 945 5522 E-mail: info@concept2.co.uk Web: www.concept2.co.uk Printed from: www.concept2.co.uk/news/newsletter_archive.php