INDOOR ROWING NEWSLETTER # 20 ======================= 01-September-2000 ====================== _________________________________________________ C O N T E N T S 1. Red Nose Row 2. New British Women's Marathon Record 3. Tel's Tales #1 4. British and Irish Indoor Rowing Championships 5. Blisters Ahoy 6. Tel's Tales #2 7. British Olympic Fantasy Rowing Competition 8. Top Tip – The Anaerobic Threshold 9. BluRed Indoor Rowing Championship 10. Concept Spotlight: Rod Freed 11. Ward Evans Atlantic Rowing Challenge _________________________________________________________________ ========================================================= Red Nose Row ========================================================= At last we can reveal the best kept secret in indoor rowing, a secret so great and so well kept that not even torture, or at least the mention of torture, would have got it into previous newsletters. At last we can reveal why popular TV personality Gail Porter has been scurrying around photo studios in London and why Steve Redgrave and the rest of his coxless four have been taking time out from their schedule to lark around at Leander Club. Ladies and Gentlemen, I give you: the 2001 Comic Relief Red Nose Row. 1999's record-breaking event raised over 200,000 pounds and was one of Comic Relief's biggest ever sporting fundraisers. This time around we're hoping to go even better and we've got a whole raft of things for people to do on Red Nose Day itself, which will fall on March 16th. But. The big and stupendously exciting difference between this Red Nose Row and the previous one, and the reason why we're a-hollering from the roof-tops at the moment, is the Million Metre Challenge. The Million Metre Challenge is your chance to not only raise oodles and oodles of money for charity but also to get as fit as a butcher's dog in the process. The challenge is pretty straightforward: to row a million metres between September 16th and March 16th. Although it might sound a touch daunting at first, over six months on a daily basis this represents training distances that should really help develop your health and fitness without making you too tired. To congratulate those of you who do achieve it, we'll be giving special Comic Relief certificates, signed by Steve Redgrave, to anybody who reaches a million metres or any of the quarter of a million metre milestones along the way. If you want to know more about the Red Nose Row, then you can send away for our free 16 page action pack by dropping an e-mail to rnr@vermonthouse.co.uk with your name, address and a message saying "Wowser! and I'll get six free stickers as well? Cool beans! Please rush me my Action Pack today!". Or words to that effect. ========================================================= New Women's British Marathon Record ========================================================= Su Larcombe's marathon record was broken in fine style at the beginning of July by Fran Kerr of Pinetree Fitness Club in Leicester. Despite only having taken up rowing in December, Fran was soon chalking up 30,000 metres a week and, after bumping into fellow indoor rowing enthusiast Toni Davis, decided to have a crack at the 42,195 metre marathon distance, giving herself nine weeks to train for it. On the day itself Fran rowed alongside fellow Pinetree member Chris Evans (no, not that one) and two teams of four rowers from Pinetree and the David Lloyd Fitness Centre. In the end it all turned out rather well, "I couldn't believe how good it felt; I really enjoyed doing the distance and I hope to have a crack at something similar in the future." Fran finished in 2:54:20.9, nearly six minutes ahead of the old mark. The aim of the row was to raise money for research into prostate and testicular cancer and over 1,000 pounds was raised. Pinetree manager Louise Mullins said "We are really proud of Fran. Although she's a bit publicity shy the good causes deserve better publicity. Men's cancers are something of a taboo subject." ========================================================= Tel's Tales ========================================================= One day in the Palace of the Summer Rain, young Heihachi asked Master Yoshimitsu, "Master, what is wisdom?" And Master Yoshimitsu smiled and said, "Listen to the trees for a year and then you may know". After a year Heihachi was no wiser and said, "Master, what is wisdom?" and Yoshimitsu again smiled and said, "Listen to the water for a year and then you may know." After another year Heihachi was still no wiser and said "Master, what is wisdom" and Yoshimitsu said, "Look, I haven't a clue alright? Try sending an e-mail to webmaster@vermonthouse.co.uk and leave me alone, OK?" Mick Davidson: "Several people who don't use a rower regularly, if at all, have said that to get any benefit from rowing you have to be doing it for at least 20 minutes. Given my experience and taking into account that I vary my training, for example I did 2,000m last night, 3 x 1,000m the night before, 5,000m a few days before that, and seem to be getting fitter all the time, is this really true? On average I row five times a week and probably about 1,750/2,000m a night." Terry O'Neill: Conventional wisdom recommends 3 x 20 minutes of aerobic exercise per week to maintain health and I suspect that this is where your friends have come up with the 20 minute figure. There is a big difference, however, between regular exercise for health and training. Physical training has a specific outcome goal that involves exercise, whereas general exercise is done to maintain well-being or slow down deterioration due to the ageing process. It's like saying an apple is a fruit but all fruit are not apples. Because training has a specific aim then the training doses are made up of multiples of the final task. All coaches will use different methods but there are rules that apply across the board regardless of the sport. These are: 1. As the intensity of the exercise increases so the quantity decreases. 2. As the intensity of the exercise decreases so the quantity increases. 3. The programme should change from high volume low intensity to low volume high intensity as you get towards the outcome task. The different training doses will have a different effect on the body from general muscular efficiency through cardio-vascular development to lactate tolerance. The multiples that I work on for 2,000m training are, short intervals 2 times the race distance i.e. 8x500m; medium intervals 3- 5 times the race distance and long intervals 5-10 times. As you can see from this, you may have a training dose one day of 20,000 metres, which would last around 90 minutes, or some short interval work that lasts 12 minutes. Each would be valid and address a specific training aim so the next time locker room experts give you the word, just nod and give them a knowing smile. ========================================================= British and Irish Championships ========================================================= November 26th promises to be an extremely exciting date this year for anyone who likes hearing the Chariots of Fire music being played repeatedly in a leisure centre, as it marks this year's British Indoor Rowing Championship. The highlight of the year for many indoor rowers, last year's competition had over 1,400 entries from all over the country, while the day itself saw one world record and eight British records fall. The fastest time, meanwhile, was recorded by the giant German man-mountain Matthias Siejkowski, who popped over from Dortmund to win the Open final in a tasty 5:44.3 With a whole host of stuff planned for the newsletter and our web site to mark the occasion, you really want to get in on the act as soon as possible. Entry forms are now available either to download at http://www.concept2.co.uk/v4/brit_champ_r.htm or by sending us an e-mail with your name and address to birc@vermonthouse.co.uk. The weekend before the British Championship sees the inaugural Irish Indoor Rowing Championship on the 18th November at the Sportslink Leisure Centre, Furry Park, Cloghran, Co. Dublin. Although in its first year, the Irish IRC looks like it should be a great craic. Further details and an entry form can be found on our web-site at http://www.concept2.co.uk/v4/irish_champ_r.htm ========================================================= Blisters Ahoy ========================================================= The people for whom Sunday means catching an extra bit of shut-eye in the morning, feeling guilty about not mowing the lawn and guessing at the valuations on Antiques Roadshow might want to spare a thought during the repeat of Songs of Praise for Martin Surrey of Yeovil. This Sunday Martin, as revealed exclusively in the last newsletter, will be on the second day of his ever-so-slightly-barmy attempt to row one million metres in just ten days. Which is basically not very long at all and makes the six months you've got to do the Red Nose Row Million Metre Challenge look like the Jurassic Period in comparison. Martin has promised, assuming his body holds together well enough, to try and keep a daily diary of his attempt which we'll hopefully be serialising on the news page of our web site (http://www.concept2.co.uk/v4/news.htm) ========================================================= Tel's Tales #2 – Incorporating Running into a Training Programme ========================================================= This week's second question comes from Nigel Finlay and, like a lemon sorbet with crushed blackberry sauce is short, sharp and sweet: "Can running form part of an integrated training programme designed to improve rowing performance?" Terry O'Neill: Running can play an integral part of a rowing training programme. The most common is a jog as the initial part of the warm up and this can precede any training regime right up to and including competition. Running is the simplest and most efficient way to warm up and should precede any stretching routine; it is also the easiest way to get back into training after a break. Of course, this is assuming there is no impediment to running as a number of people take up indoor rowing in the first place because they cannot run for various reasons. Hill running can be included in the strength training period and sprinting in the pre-competition period. I have also used running when taking a group of athletes for circuit training. I would divide the group into two and lay out a circuit. Outside I would measure a safe and convenient run of about 10 minutes. One partner would start on the circuit whilst his partner ran the course, when he entered the gym he would take over the circuit while the other partner ran the course. Each would complete three circuits of each and it would be timed and competitive. THEY LOVED EVERY BIT OF IT. ========================================================= Last(ish) Chance To Dance ========================================================= Okay, so we've gone on about it in virtually every newsletter for the past three months but bear with us and we'll try and be quick: Fantastic competition, great prizes including a brand new Indoor Rower, simply guess the finishing positions of the British boats in the Sydney Olympics, nothing simpler, Bob's your uncle, Charley's your aunt, closing date September 16th: http://www.concept2.co.uk/v4/fantasy_index.htm ========================================================= Top Tip – The Anaerobic Threshold (AT) ========================================================= When last newsletter the Ranking Spotlight flickered over world record holder Helen Mangan, Helen revealed how, after her victory at the world championship in Boston, she had herself physiologically tested to check her anaerobic threshold (AT) and discovered that she had been training at the wrong intensity. Since changing her new training regime she's now knocked a good couple of seconds off her previous best. So, to quote Barry Manilow, what exactly is the Anaerobic Threshold and how do you work it out? First the biology: the anaerobic threshold is said to be when the accumulation of lactic acid in the blood reaches 4 milli mols. Above this point it cannot be metabolised at the same rate that it is being produced and remains in the muscles. Top athletes are tested regularly to determine at what heart rate lactic acid accumulation occurs. This is done by taking blood during exercise and analysing it. Now, unless you have a blood analyser, a small portable one of which will set you back about 600 pounds, this is a bit tricky, but there is another, simpler, way to approximate your AT. Apart from the accumulation of lactic acid as a result of exercise, there is also a build-up of carbon dioxide. This is carried back to the lungs in the blood stream and leaves the body when you exhale. As carbon dioxide is a toxic gas, its accumulation causes a change in the breathing pattern. If you're rowing along in an aerobic state there is no carbon dioxide build-up and you can carry out the exercise and talk comfortably. By gradually stepping up the output of effort you will reach a point where you will feel the need to take great gulps of air. This is not, as most people assume, to get more oxygen into the lungs but to get the carbon dioxide out. If you monitor your heart rate and note at what beats per minute this occurs, and then take that number and add 5, that will be your approximate AT and the most effective level to train at. Two things to remember, firstly when you step up the output you need to take small steps starting from a very low level and holding each step for at least 3 minutes; if you have a copy of the Indoor Rowing Training Guide then you can follow the step test protocol. Secondly, as you improve your heart and lung function then your AT will change so you will need to repeat the process roughly every 6 weeks. ========================================================= BluRed Indoor Rowing Championship ========================================================= The 4th BluRed Indoor Rowing Championship takes place at Edgehill College Sports Hall, Bideford, North Devon on Sunday 5th November. The BluRed IRC is one of the longest running regional races and last year attracted 70 people from all over the country to race over the 2,000 metre distance. Already this year entries have been received from Northumberland, Lincolnshire and Worcestershire. The entry fee is £4 for seniors and £2 for juniors with a commemorative T- shirt going to all competitors and engraved glassware to all individual winners. Further details are available from race organiser Jimmy Jewell whose contact details are: Tel: 01237 476964, Fax: 01237 429068, E-mail: JJewell@tycoelectronics.com ========================================================= Concept Spotlight: Rod Freed ========================================================= For this fortnight's Concept Spotlight, we thought we'd throw the net slightly wider than usual and see what foreign fish we could fetch up from the bottom of the indoor rowing depths. So putting on our Arran sweaters and waterproof trousers, we set sail on the good ship Concept Spotlight, corn pipe clenched firmly between manly teeth, the tang of brine in the air. Then we got bored of the metaphor and just checked out the On-Line World Rankings (http://www.e- row.com/ranking/home.asp) Rather than pretend that we baited our lines and hooked a particularly hefty whopper, instead we had a quick search of the best overall times in the world registered this season so far to see if there was any particular person, or fish, that stood out. There we found Rod Freed, a 51 year old Maths professor from California, USA who's broken the 17,000 metre barrier for the hour row, a feat impressive enough to stop us throwing him back. Rod describes himself as having been "very small, weak, uncoordinated, and lacking in endurance as a child, so that I had no success at all in youth sports." When he was 16 years old, in true Charles Atlas style, he began to run and lift weights and at the University of Virginia in the late 60's and early 70's, took up rowing where he fell under the wing of Paul Wilson, a successful US sculler. "He insisted that we do all workouts at a race pace ('you'll perform like you practice, and "long-slow distance" teaches you to go slow')." A serious back injury put temporary pay to his on-water rowing in the early 1980's, but a chance introduction to an Indoor Rower three years ago means that he might be back on the water soon. "I think that I'll always be better on the rowing machine than on the water due to my lack of coordination. However, interestingly enough, I think that the Indoor Rower has improved my technique. By watching the monitor, I've learned that what feels harder doesn't necessarily make me go faster. Examples abound: (1) a quick catch feels "easier" than a big "weightlifting-type" slug at the catch, but the quick catch lets me go faster; (2) keeping my hands lower at the catch and during the drive lets me go faster; etc.). "Through indoor rowing I've also learned that I seem to have some sort of comparative advantage in the longer pieces. This is a relief to me: at the Long Beach Rowing Assoc., we did lots of 500 metre pieces in practice, and I always performed poorly, despite achieving high heart rates (in fact, my best 500 wasn't much faster than 1/4 of my best 2,000m). Despite the high heart rates, I thought that perhaps I just didn't have enough character to push hard enough on the shorter pieces. Now I've learned that I just have no "top end" (although I'm working on it). My best 2,000m is 6:39, and my best 500 is 1:32." So what sort of training routine does a mathematics professor at California State University follow then? A pretty intensive one it seems: "I do three different workouts (along with weightlifting: leg press, clean, leg extension, leg curl, calf raise, pull ups, seated rowing, upright rowing, dips, lateral raises, and sit-ups). Some people like more variety to stay fresh, but I like to stick to these three workouts, so that I can compare times, and thus motivate myself to (try to) improve. I've borrowed extensively from what US swimmers do, from the book Interval Training by Mathews and Fox, and from Paul Wilson (e.g., I still try to do everything at a race pace). Heart rates are quite high after each piece (186-192 beats per minute at 30 seconds, back down to 144-156 bpm at 1 minute: resting heart rate 60-65 bpm). These workouts evolve over time as I learn more, but right now they are as follows: Monday and Thursday ------------------------------- 5-6 minute warm up - light paddle building to full speed 30 minutes - - distance averages between 8580 and 8650 metres Seven minute rest 25 minutes - - distance averages between 7125 and 7175 Tuesday and Friday ------------------------------- 5-6 minute warm up 6000 meters - - times average between 20:35 and 20:55 Seven minute rest 6000 meters - - times average between 20:50 and 21:10 Seven minute rest 4 x 600 meters on, 1 minute off Four minute rest 4 x 30 seconds on, 1 minute off (to try to build some kind of speed) Wednesday and Saturday ----------------------------------- 5-6 minute warm up 5 x 4 minutes on, 1.5 minutes off Seven minute rest 5 x 4 minutes on, 1.5 minutes off Seven minute rest 5 x 1 minute on, 30 seconds off Four minute rest 4 x 30 seconds on, 1 minute off Sunday ------------------------------- 3-5 minute warm up 40 minutes on recumbent stationary bike (trying to go as far as possible) Rod's work-out is obviously a pretty intensive one, training as he does seven days a week. We showed his training plan to Terry O'Neill to see what he thought of it. "Reading Rod's workouts I can see why he doesn't have a very good top end performance. The sessions are pretty straightforward but we don't know what else in terms of the weight programme mentioned are included on these days. I would suggest that there is so much training going on that the body treats it all as sub-maximal and this is why his 500m split is relatively poor and that he is better at the longer pieces. Rowing 2000m flat out does require a sound aerobic platform but at the end of the day it will only take 6-8mins for most people. This makes it a power endurance sport and if too much emphasis is placed on the endurance and not enough on the power, then the 2000m time will suffer. Research has shown that when trying to combine power and endurance training in the same session, the power training does not have a negative effect on the endurance training but the endurance training does have a neutralising effect on the power training. Rod's training programme is varied and challenging and the sort of programme that Trans- Atlantic rowers should look at because it is so demanding. As for improving your 2,000 metre time, however, no chance." If you're desirous of a chance to shine in a future edition of Concept Spotlight, or if in Hearts of Gold style you want to nominate somebody for the spot, send an e-mail down to webmaster@vermonthouse.co.uk ========================================================= Ward Evans Atlantic Rowing Challenge 2001 ========================================================= On Sunday 07 October 2001, 50 double handed crews will set off from Tenerife in identical 24ft ocean rowing boats, on a non-stop 2,900 nautical mile race across the Atlantic Ocean to Barbados. Each team has the crossing record of 41 days as a target. This was set by New Zealanders, Rob Hamill and Phil Stubbs who won the first Atlantic Rowing Challenge in 1997, which was also organised by Sir Chay Blyth's Challenge Business. If you want to see one of the Atlantic Rowing Challenge boats, watch visual tracking of the previous race or take part in a tip-top one minute competition on the Indoor Rower, where you could win a one week holiday for two people in Tenerife to watch the start of the Race, visit the Atlantic Rowing Challenge stands at one of the following venues: BT Global Challenge Race Start Village Ocean Village Marina, Southampton - 02 – 10 September 2000 Southampton International Boat Show - 14 – 24 September 2000 Stand E67 Further information about the Ward Evans Atlantic Rowing Challenge 2001 is available by contacting Teresa Evans on: Tel: 01752 565654, Fax: 01752 565651, E-mail: arr@challengebusiness-plym.com ========================================================= And So To Bed ========================================================= That's it for this fortnight as we're all off to eat lemon sorbets. Remember, if you've got any questions, advice, stories, anecdotes, suggestions or ice cream recipes you'd like to send us, stick 'em in an e-mail and get it sent off to webmaster@vermonthouse.co.uk. ____________________________________________F E E D B A C K Like what you read? Dislike what you read? Ideas for future newsletters? Make sure to tell us at webmaster@vermonthouse.co.uk _________________________________________________________ _______________________________________SUBSCRIPTION INFO If you think you're on this mailing list accidentally, just return the e-mail with "unsubscribe" in the subject header. If you receive more than one copy of this e-mail, return it with "multiple" as the header. «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