I N D O O R R O W I N G N E W S L E T T E R # 3 ====================== 22-December-1999 ==================== _________________________________________________ C O N T E N T S 1. Barbara Davies 2. Tel's Tales 3. Internet Racing 4. Local Races 5. Christmas Quiz 6. Marathon Records 7. Rob Waddell 8. Matthias Siejkowski 9. Nottingham Union Slide Competition 10. Nick Lowton 11. Andrew halsey 8. And So To Bed _________________________________________________________________ ========================================================= Barbara Davies ========================================================= Our special congratulations this month go to Barbara Davies of Wrexham, whose sterling performance ensures that Britain ends the century with seven world records (go to www.concept2.co.uk/v4/brit_world_records.htm to check them out) Barbara, a sprightly 80 years young, turned back the clocks to register a time of 10:20.9 for the 2,000 metres, neatly slicing nearly a minute off the old world record, held by Ernestine Bayer of the USA. Nick Carlton of Wrexham Waterworld where the attempt took place described it as "an amazing time by an amazing woman, putting most of us to shame", sentiments which we for one don't feel inclined to disagree with. ========================================================= Tel Tales ========================================================= This newsletter stars the first in a regular series of columns by former Olympic rowing coach Terry O'Neill. If you've got any questions or queries for Tel, preferably on training although he tells me he's good on national capitals and flags, send an e-mail to him at webmaster@vermonthouse.co.uk and we'll answer it in a future newsletter. Some days, even for the most ardent trainers, there is a lack of motivation, and here is an idea just to add a bit of variety to the programme. It is a variation of Fartlek training. For those of you unfamiliar with Fartlek training, it started in Scandinavia among the middle and long distance runners. They found that by introducing bursts of speed into their long distance steady state training, it not only made the session more enjoyable but had a positive effect on their results. In its original form the bursts were totally random and occurred when the runner felt like it. The number and duration were also random but, as it is unlikely that everyone would feel like a burst at the same time, when introduced into crew rowing boats it had to be programmed. On the Indoor Rower, we can do either the original totally random change of pace, or we can do a programmed Fartlek. The random method needs no explanation but here are some suggestions for a programmed Fartlek. 1. Let's assume that your session is 5k steady state then every 750m row 10 strokes flat-out and then return to steady state pace. 2. During a thirty-minute steady state row session, row 15 strokes flat-out every 3-4 minutes. By keeping the number of strokes in the burst to 15 or less, you won't alter the training effect of the session, but it will break it up and make it more interesting. 3. For those of you that really like to push yourselves, you can try Tel's teaser. This makes good use of the Performance Monitor to see how hard you can push yourself, as opposed to releasing some exuberance. After a good warm-up, the aim is to start rowing at a steady comfortable pace. When you are ready, increase the power so that the split time for 500m reduces every stroke. Keep increasing the power so that the split time continues to come down. When you hit three strokes where you cannot bring the split down any further, then reduce the power to a steady pace and allow your heart rate to fall. Repeat this process until you reach the stage where you cannot get within ten seconds of the best split you have achieved during this work-out. You can make this session as hard as you like depending on how many strokes it takes you to reach your peak power. Like all good things, you don't want too much of it, so don't try this more than once a week. ========================================================= Internet Racing ========================================================= The latest version of the free e-row software (see www.concept2.co.uk/v4/software.htm for further details) allows people to race over the Internet, thus freeing people from the shackles of having to line up in a sports hall in Reading with the theme tune from Chariots of Fire being played every half an hour. Taking advantage of this, Era Sport in Estonia are attempting to create the greatest feat of pan-European unity since Berty van Popsicle scored nul point with 'Bing Bang A Loom Loom' in the 1972 Eurovision Song Contest. On the 15th of January, between 1500 and 1600 Estonian time (1300 and 1400 British Time) they will be arranging competitions for four men teams. If you can connect four Indoor Rowers with PM2+ to the Internet and want to take part, drop a line to webmaster@vermonthouse.co.uk after January 4th or contact Estonia direct on export@online.ee . ========================================================= Local Races ========================================================= Firstly an apology. In our last newsletter we gave the details of the East Midlands Indoor Rowing Championship on the 9th of January. Well, we got the name and the date right but little else. The IRC is now taking place at Leicester Rowing Club The Bede House Upperton Road Leicester LE27GR Entry Forms are available from ARA East Midlands Regional Coaching & Development Office, NWSC, Adbolton Lane, Nottingham, NG11 2LU or can be downloaded from www.concept2.co.uk/v4/calendar.htm Two races which took place recently are the 4th BluRed IRC and the 3rd Minerva Bath IRC. Full results and reports can be found at www.concept2.co.uk/v4/local.htm ========================================================= Christmas Quiz ========================================================= What? Socks? Monogrammed handkerchiefs? Shoe- shine kits? Bah humbug, I'm off to give that Cratchitt fellow a bad time. Scenes like this are no doubt destined to be repeated up and down the country this month, as Santa ho-ho-ho-ingly drops another load of tat in your stocking. You could, however, try and take your pressie destiny in your own hands by entering our Christmas quiz and winning yourself one of the great prizes on offer. And what's more we won't even demand a thank-you note or kiss in return. www.concept2.co.uk/v4/quiz.htm ========================================================= Marathon Records ========================================================= 2,000 metres too easy? Fancy a distance a bit more demanding, more of a test? Me neither, but apparently lots of you do, so, in order to cater for the increasing number of you doing the 42,194 metre marathon distance, we've decided to introduce records for each age category, a la the 2,000m. With several categories without any record, now's the time to get in quick if you fancy telling your mates you're a British record holder. For the list of records along with the rules governing record attemtpts, go to www.concept2.co.uk/v4/brit_world_records.htm ========================================================= Rob Waddell ========================================================= The pneumatic New Zealander Rob Waddell, the fastest man in the world ever over 2,000m, recently posted a somewhat less than tardy time of 15:04 for 5,000 metres. Rob, who was recently voted Sportsman of the Year in New Zealand, is currently deep in training for the World Indoor Rowing Championships in Boston next February where he's hoping to retain his crown., as well as the Sydney Olympics, where he aims to add the Olympic gold to his world title. ========================================================= Matthias Siejkowski ========================================================= It's that man (-mountain) again. Fresh from flooring the field at the British Indoor Rowing Championship, the German giant Matthias Siejkowski has completed the European Triple Crown, adding the German National Championship to his French and British titles. In front of his home crowd, he managed to pull out his fastest time this year so far, finishing in 5:42.9, a new 30-39 world record. ========================================================= Nottingham Union Slide Competition ========================================================= Nottingham and Union Rowing Club staged the first ever head to head pairs racing using the Concept II Slide system this week. Mixed pairs, veteran pairs and open pairs raced off over one and half minutes with the total scores of each team being added together to find the winner. The best score of the night came from veteran Carl Unwin, a Henley medallist from the 1960s and stalwart of the club for many years and Andrew Symons, another long-time member of the Union. Their combined scores totalled 1019 metres. For full details along with pictures, visit the news section of our web-site at www.concept2.co.uk/v4/news.htm ========================================================= Nick Lowton ========================================================= Those of you still in shock because of the winter frost might wish to spare a thought for Bath teacher Nick Lowton, who has recently started training in earnest for his attempt at the first ever successful solo kayak around Iceland. For the full story, along with pictures, visit www.concept2.co.uk/v4/news.htm ========================================================= Andrew Halsey ========================================================= And if you think that sounds tricky, then don't forget Andrew Halsey, who's now 156 days into his attempt to become the first disabled person to single-handedly row the Pacific. www.concept2.co.uk/v4/news.htm has the full story and statistics. ========================================================= And So To Bed ========================================================= What with the Christmas holidays and everything, the next newsletter won't be out until the fourteenth of January, now if you'll excuse us, we're all off to try and set marathon records… As always, remember that if there's any thing you'd like to see, or you've got a question for Terry, just drop us a line at webmaster@vermonthouse.co.uk __________________________________________________F E E D B A C K We're eager to hear what you think of this newsletter and we're even more eager for your stories, tales and anecdotes. 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