============================================================ INDOOR ROWING NEWSLETTER # 31 ======================== 21-February-2001 ====================== _________________________________________________ C O N T E N T S 1. Red Nose Row 2. 100,000 metre Head to Head Challenge 3. World Indoor Rowing Championship 4. Rob Waddell 5. Tel's Tales #1 6. Concept Ranking 7. The Boat Race 8. Top Tip 9. Regional Races 10.Tel's Tales #2 ________________________________________________________________ ========================================================= Red Nose Row ========================================================= This year's Red Nose Row is one of the two major sporting fundraisers for this Comic Relief campaign. One of the most moving moments of 1999's Comic Relief was the Rwanda documentary, shot with actor Paul Bradley (Nigel from EastEnders). The film showed how the organisation Avega, the Widows of Genocide, helped to rebuild family groups after the devastation of civil war. Now a new documentary has been made as Bradley, along with BBC foreign correspondent Fergal Keane, returns to the country. In the first film one of the founders of Avega, Esther Mujaway, was Paul's guide and she returns to show Keane and Bradley the progress that has been made. Cash helps in all sorts of ways, including the provision of loans to set up small businesses. Since they have taken in children orphaned seven years ago, many of the women have big families to support. However, a campaign of mass rape has spread HIV among the survivors of the genocide and so many women are now dying that there are barely enough adults to care for the children. The programme is broadcast tonight, 21st February at 9.10pm on BBC1. ************* Already people have started to take part in events to raise money for this year's Comic Relief. Sedbergh School Shooting Team have just completed a 24 hour row. They were aiming to get to Bisley, the Mecca of shooting, which is just south of London from their starting point at Sedbergh in the Lake District, a distance of just over 475,000 metres. In the end the team managed a highly laudable 621,481 metres, enough to take them all the way over the English Channel to France. They hope to have raised over 1,500 pounds once all the money's been collected in and totted up. Remember: if you're taking part in an event for Comic Relief, make sure you let us know so we can help to publicise it. E-mail us at rnr@vermonthouse.co.uk or fill in the form on-line at http://www.concept2.co.uk/rnr/rnr_events_database.php3 ************* Just time for a quick update on the Million Metre Challenge (http://www.concept2.co.uk/rnr/rnr_mmc_index.htm). So far 24 people have completed the full million metres on-line since September 16th, with another 60 having surpassed the 750,000 metre mark. The deadline for the challenge is March 16th, although if you haven't finished by then don't forget that you can still use your metres to count towards one of the Distance Award Schemes in the usual way (http://www.concept2.co.uk/v4/dist_award.htm). So that should be about it for Red Nose Row News. If you've *still* not ordered your free 16 page bumper Action Pack (with added stickers!) or brought your t-shirt then make sure you e-mail us on rnr@vermonthouse.co.uk or call 0115 945 5522 today. Oh yeah, one more thing... ========================================================= Red Nose Row 100,000 Metres Head To Head ========================================================= Valentine's Day 2001: a legion of broken hearts and one broken record. February 14th saw a Leander Club team led by Sir Steven Redgrave, and featuring the likes of Matthew Pinsent, James Cracknell and Ed Coode, take on the existing 100,000 metre world record holders Royce's Gym for the crown of fastest team in the world. After a titanic battle, both teams thrashed the old record, with Leander finishing just 1,650 metres in front, coming home in 4:23:33. The teams adopted subtly different tactics. Royce's Gym went for 200 metre bursts (switching to 150 metres at about halfway) while Leander did 20 strokes before moving down to 18s and then 15s as people started to tire. Where Leander just had their two assistants holding the feet, the Royce's assistants used the straps to secure their feet to the footpad. Although Royce's Gym were smoother overall on the changeovers, Leander's tactic of making sure that the man coming on the machine did an initial half stroke ensured that they never lost any momentum. Leander's coach Jurgen Grobler had also devised a system whereby each man would take it in turn to skip a round, giving everybody a chance for a double rest. Not for nothing did he win Coach of the Year at the BBC Sports Personality Awards. Leander were basically pretty awesome. The powerhouse early on was James Cracknell who did a good impersonation of an ox, steaming off at 1:12s and who never flagged throughout the day. Luka Grubor was also strong early on, and his 1:10 was the day's lowest split for a long time. Steve Redgrave was in his element as well; although he's barely been on either the water or a rowing machine since the Olympics he's still got awesome power and is well suited to an event requiring short bursts of strength. Leander Club tactics always tend to be to lead from the front and try and burn the opposition off and so it was here. They covered the first 5,000 metres in 0:13:04 at an average 1:18.4 split giving them an immediate 17 second lead, and putting them a remarkable minute inside world record pace. Thereafter they were always just over a second per 500 metres quicker than Royce's Gym; not much at all, but over 100,000 metres it soon become a lead that was impossible for Royce's to pull back. Although they made a charge with 40,000 metres to go, Leander hung firm and came home strongly with Luka Grubor pulling the final stroke amidst much jubilation. Sportingly, once they'd finished the Leander team stood around the opposition, urging them on and even bursting out into a round of applause when Paul Rees, after four and a half hours in the saddle, still managed to pull a sensational 1:07 split. Paul was one of the standout men for Royce's Gym, looking totally at ease all the time. Nick Gegson and Peter Burke also deserve special notice for their remarkable consistency, nailing 1:16s and 1:17s every stroke, every time. The entire team competed magnificently, and to keep to within 2,000 metres of a team that counted amongst their number five reigning Olympic champions, two reigning world champions and two former world champions is no mean feat. So where now for the 100,000 metres event? Royce's Gym have already started to regroup in preparation for an attempt to reclaim their title, possibly as early as next year; Jurgen meanwhile has said that he's hoping to get a British team together to break the record in two years time. Pictures and split times can be found at http://www.concept2.co.uk/rnr/rnr_head2head_index.htm ========================================================= World Indoor Rowing Championship 2001 ========================================================= This year's World Indoor Rowing Championship is now only just around the corner. Actually it's not even that far away, it's basically on the corner itself, almost on your side in fact. It's taking place this Sunday, February 25th, at the Reggie Lewis Track and Field Center in Boston, Massachusetts and promises to be a humdinger of an event with the British team looking set to have the potential to surpass even last year's record haul of six gold, six silver and four bronze. The first race kicks off at 8 am EST (i.e. one in the afternoon over here) with the last event, the Men's Open, taking place at roughly 4 pm (about 9 in the evening). We'll be running a partial results service on the day, with the top three in each race along with any European entrants being posted approximately an hour after each event at http://www.concept2.co.uk/wirc/results.htm, so make sure you check back often, OK? ========================================================= Rob Waddell ========================================================= One man who won't be in Boston this weekend is current Men's Hwt Open world champion Rob Waddell of New Zealand. The three times winner has shocked the rowing world by retiring, at least temporarily, from the sport and taking up sailing instead, becoming a grinder for Team New Zealand. The Olympic gold medallist's success in rigorous trials means he will not row competitively again until after the America's Cup yachting regatta in 2003. Once the cup is over, though, he'll start working towards the 2004 Olympics in Athens. Getting the job was no doddle for Waddell. Skipper Dean Barker had 40 applicants for the grinder's job and the five man shortlist - none of whom had sailing experience - also comprised another rower, a national judoka, a body-builder and a national strongman titleholder. Waddell was so determined to get the grinder's job he added 14kg of muscle to his upper body and spent almost two months working out to alter his physique. "In rowing it's all legs and no chest, now it's all chest and no legs," Waddell said. "This is a real baptism of fire. The first day I went out I had no idea the grinder's handles moved so quickly and I couldn't keep up. I felt totally out of control, just like I did when I was a kid trying rowing for the first time." Despite this, the Olympic single sculls champion has impressed his new teammates with his ability to learn the ropes on the boat. "We were probably tougher on him for selection than anything he has had to go through before," Barker said. "We had to disregard who he was because we wanted the guy who was the most compatible with our team. Rob is an exceptional athlete." ========================================================= Tel's Tales - Technique ========================================================= Every fortnight three times Olympic rowing coach Terry O'Neill answers any questions you might have about anything in the world ever. Of course, if it's nothing to do with indoor rowing he's likely to get it wrong but still, send it in to webmaster@vermonthouse.co.uk. Ted Fellows: "Until recently I've been sliding forward until my calves kiss the backs of my thighs and I've been bending forward just a bit, far enough for the handle to finish up just about under the display panel. In my innocence I thought I was achieving a posture similar to the young lady in your diagram. I'm now told that I have been sliding too far forward, thus depriving myself of the power in my legs and that I haven't been bending forward far enough to get a long pull. "So now I slide in rather less far and bend forward as far as I can so the handle pretty nearly hits the frame. My armpits just about sync with my knees if I row with my knees close together. It is more comfortable though, if I splay my knees so that my torso has free passage." Terry O'Neill: If you over compress the legs at the catch then you put yourself at a mechanical disadvantage. You should compress the legs until the shin is vertical and the angle of the body will be when it touches the thighs. Don't overreach by letting your knees splay out too far as again you will be in a weak position even though you are rowing a long stroke. There is an "ideal" technique but there will always be variation caused by different body builds and flexibility. Often the body organises itself to overcome a task in the most efficient way to that particular body. For example if someone has a very strong upper body and relatively weak legs then that person may be better using a long body swing and short leg drive. The technique we advocate is the safest and in most cases the most efficient method but there will be variation. Unless these variations pose a risk of injury to the rower then they should be left alone. In competition there are no points for technical merit we only count the score on the monitor. If the changes people are suggesting to you make you go faster then all well and good, if not then carry on happily with what you were doing. ******************** Brian Ingle: "When using the Indoor Rower I am always taking the catch with bent arms. This is due to my knees being in the way and having to reach around them. I have lowered my feet to the bottom setting but still have the problem. I am 6'4", which is not that tall for a rower. I also have the habit of rowing slumped but when I sit up I find I am not drawing the handle in a straight line as the height of the chain is below my finish point (just below the chest)." Terry O'Neill: Without seeing you I would not criticise your technique. Whereas you are right to say that 6'4" is not that tall for rowers the key is the ratio of leg to trunk length. If your legs are really long then at the beginning of the stroke they will be right up under your chin even at the bottom setting of the footplate. If you slump or crouch this will further aggravate the situation. I assume that your elbows are bent outwards rather than down so your knees can come up between your arms. There are two things you can try. As you come off the back stop, try to sit tall and think about lifting your chest and reaching over your knees. To achieve this off the recovery straighten the arms, lean slightly forward and allow the knees to come up into the space between your arms until your chest touches your thigh keeping the arms straight. Then push the legs down out of the space and use the upper body in the second half of the stroke. The other thing is to come onto one of our courses where we go right through technique and we can sort you out. ========================================================= Concept Ranking ========================================================= Quicker than a smile across a florist's face when he sees Elton John enter his shop, it seems that the deadline for this year's Concept Ranking is almost upon us. All entries this year must be in by March 2nd, although if you're doing one of the distances for Comic Relief, and you submit your times on a special Red Nose Row form, you've got special dispensation until March 23rd. Don't forget as well that this year, as part of our adventure into what thankfully nobody ever calls the Information Super Highway anymore, if you're part of the on-line ranking (http://166.82.35.96/sranking/home.asp) then your best times on March 2nd will automatically be included in the printed ranking. For an entry form for this year's Ranking either call us on 0115 945 5522 or visit http://www.concept2.co.uk/v4/ranking.htm For a special Red Nose Row Ranking Entry Form, go to http://www.concept2.co.uk/rnr/rnr_rnr2001_forms.htm or alternatively fill in the one in our free 16 page Red Nose Row Action Pack (available by e-mailing rnr@vermonthouse.co.uk or calling us on 0115 945 5522). ========================================================= The Boat Race ========================================================= As Chris Bailieu never tires in pointing out, the Boat Race is pretty impressive stuff, being like lifting a sack of spuds 30 times a minute for quarter of an hour (strangely although, at the Annual Potato Games they never describe the 15 minute sack lift as being like the Boat Race). Anyway, this year's competition is on March 31st, and there's a freshly launched web site http://www.theboatrace.org to check out. It contains all the usual team news, history and facts as well as allowing you to sign up for a newsletter. ========================================================= Top Tip ========================================================= The homework for the past couple of newsletters has been for those people who've significantly reduced their 2,000 metre best to write in and tell us what they thought the successful factors were. Richard Comfort: "Although not quite at the same level now, I got down from 7.03 to 6.31 in a year by a combination of distance and repetition work alongside the legendary George Meredith (50 - 59 Lwt champion). For a 2,000 metre race I defied convention by setting a very clear goal for the first 500m - an average of 1.38.9 - and made sure I hit it to the tenth. It made the first 500 go quickly and, from there, I tried to knock a tenth off the average figure each 100m. Each 100m became a race in itself and it gave me motivation each time I achieved the goal. Towards the end, I did not have it in me to hit the 1.34s needed to get the last few tenths off the average and ended up on 1.37.7 but certainly feel that the short-term target setting helped me a great deal when I did not have George shouting in my ear as he did during training day after day." If you've got a Top Tip, whether it's on how you improved your 2,000 metre time or any other aspect of training and racing, then drop us a line at the usual address, webmaster@vermonthouse.co.uk ========================================================= Regional Races ========================================================= Sheffield Indoor Rowing Championship --------------------------------------------------------------- The Sheffield IRC is another rapidly growing regional race, this year attracting over a hundred entries. It also has the benefit of taking place in possibly the most spectacular venue out of any indoor rowing race, the soaring atrium at the heart of Sheffield Hallam University's City Campus. Graeme Coleman, a 21 year old Sheffield University student, was the fastest male with a time of 6:06.8, while Anne Homa, 36 of York City Rowing Club, was the fastest woman with 7:16.6. Gilly Beresford was the fastest female student of the day and along with Graeme Coleman was awarded the Graham Solley Memorial trophy for the fastest student times. Apart from the individual events, the day also featured eight man team races over the 2,000 metre distance, with Hallam University winning the women's event and the YMCA Body and Soul squad emerging victorious in the men's. According to organiser Danny Porter, "This was the best event of the three years in terms of both numbers and quality with people coming from further afield than before." Full results can be found at http://www.concept2.co.uk/v4/local.htm **************** Hong Kong Indoor Rowing Championship --------------------------------------------------------------- Not really fitting that brilliantly under the regional race headline, the Hong Kong China Rowing Association hosted the 2nd Asian Machine Rowing Championships and Hong Kong Open at the Kowloon Park Indoor Games Hall on February 17th. Hong Kong was awarded the event by the Asian Rowing Federation at its Congress after successfully holding the first championship in 2000. This year, national teams from China, Japan, India, Pakistan, Chinese Taipei, Philippines, Kazakhstan and Hong Kong China, participated in individual, "pairs" and "mixed fours" races over 2,000 metres, with open and lightweight categories for both female and male athletes. In addition to the Asian Championship events, which were for national teams only, the Hong Kong Open offered individual 2,000 metre racing for competitors in all age ranges from 14 years to 60 and over. Four-person team relays were also offered, with each team member racing 500 metres of the 2000 metre course. This event attracted nearly 200 teams representing major corporations, health clubs, Government departments, financial institutions, uniformed services, schools, universities and rowing clubs from Hong Kong and around the region. Entry fees from the relay event helped to support a charitable contribution to the Hong Kong Society for the Deaf (who also entered more than 10 teams). Overall more than 1,000 competitors took part in the events. China dominated the Asian Championship events, winning eight of the ten gold medals and topping the medal table overall. An outstanding performance from the Philippine's athletes however saw them take a surprise second place with a total of 2 gold and 2 silver medals - lightweight athletes Jose Rodriguz and Nestor Cordova finishing first and second in the men's lightweight individual and joining together to win the lightweight pairs, and an additional silver medal coming from Olympic sculler Benjamin Tolentino in the open individual event. Times were still relatively slow by comparison to world record standards, but showed a marked improvement over those last year, with new event records set in seven of the ten Championship events. It is hoped that this event will now be hosted by other Asian countries and will help to push forward standards of training and competition amongst Asian athletes during the winter, as well as raising the profile of the sport in the region. Full results should be available at their web site at http://www.hkcra.org ========================================================= Tel's Tales #2 ========================================================= Mark Howard: "Which is harder, rowing a marathon or running one? I'm hoping to row the marathon for Comic Relief in about 3 hours; people sponsoring me keep asking how this compares with running one?" Terry O'Neill: That's a little bit like asking how long is a piece of string. They're different and depending on what parameters you use, you'll get different answers. Running will elicit a higher maximum heart rate than rowing largely as a result of running being done while upright and rowing while seated. This means the heart has to work harder to overcome the force of gravity to get the blood to circulate. Also rowing is weight bearing and running isn't. This fact would enable a heavier person to do relatively well rowing a marathon as opposed to running one. Running is virtually all about the legs and is a totally natural action whereas rowing is a whole body exercise and the sequence of movement has to be learned. A rower would find it easier to row a marathon and a runner would find it easier to run one. Having said that, I'm a rower but I have run three marathons, two of those I actually enjoyed. I would not, however, row a marathon for all the tea in China. ____________________________________________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. Or of course, you could always tell us at our message board: http://www.concept2.co.uk/messageboard.htm. Oh go on. _________________________________________________________ _______________________________________SUBSCRIPTION INFO If you think you're on this mailing list accidentally, just return the e-mail with "unsubscribe" in the subject header. 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