============================================================ INDOOR ROWING NEWSLETTER #37 ========================= 25-May-2001 ======================== _________________________________________________ C O N T E N T S 1. Harry Mahon 2. PPP healthcare British Indoor Rowing Championship 3. Concept Ranking 4. Tel's Tales #1 5. Nonathlon 6. Survivor 7. Forthcoming Events 8. Ward Evans Atlantic Row Race 9. DYNO Protocol 10. Tel's Tales #2 11. Top Tip 12. Crisps 13. Back Issues ________________________________________________________________ ========================================================= Harry Mahon ========================================================= It was with deepest regret that we learned of the death of Harry Mahon on Saturday. Harry was a good friend and former colleague to many of us at Concept 2. One of the world's greatest rowing coaches, he received a half page obituary in The Times, testament to the high regard in which he was held within the sport. There was also a glowing tribute in the sports pages of the Telegraph and, between the two articles, there leaves little more to say about the man other than that we will miss him. The Time's obituary can be found at http://www.thetimes.co.uk/article/0,,60-204682,00.html A charitable trust has been started in memory of Harry. Donations may be sent to: The Harry Mahon Cancer Fund, c/o John Bell, Nuffield Department of Clinical Medicine, John Radcliffe Hospital, Oxford, OX3 9DU, UK. ========================================================= PPP healthcare British Indoor Rowing Championship ========================================================= A bit of an embarrassed plea this week. Does anybody out there have the results and times for the winners of the 1994 British Indoor Rowing Championship? Unfortunately, it appears that the dog's eaten all our copies, and the results printed in Regatta Magazine only show the heat times for the open events. If anybody does happen to have them stuffed at the bottom of a desk drawer, could they post it to us at the usual, longwinded, address: Filing System? What Filing System? Concept 2 Vermont House Nott'm Sth and Wilford Ind. Est. Ruddington Lane Wilford Nottingham NG11 7HQ Remember, you can now enter for this year's event, taking place at the National Indoor Arena in Birmingham on November 18th, on-line on the Championship web site: http://www.concept2.co.uk/birc/index.html ========================================================= Concept Ranking ========================================================= A quick reminder that this year's Concept Ranking is available on-line now. In response to comments made on the message board, we've now added the ability to sort all the results in order for a particular club, so you can see easily how you and your compadres match up. http://www.concept2.co.uk/v4/ranking.htm In the lead up to the printed version of the Ranking, we'll be focussing on some of the people featured in the book, starting with Nick English from Cambridge. An International rower and member of the British Under-23 Lightweight Four, Nick is currently studying for a diploma in Computer Science at Christ College in Cambridge. Originally from Whitley Bay in the North East, Nick took up rowing on water when he started University five years ago. He uses the Indoor Rower to compliment his training programme and believes that consistency and perseverance are the secrets to success. His determination is reflected in a no excuses approach to training. After he leaves University this year he hopes to take up rowing part or full-time and is aiming to find a job he can fit around his tight rowing schedule. He trains on average for 20 to 30 hours a week, incorporating three hours a day of low intensity rows either on water or on the Indoor Rower. The machine is a useful tool in his training because Nick's team members are scattered around the country which makes training together very difficult. He commented: "The Indoor Rower means that I can train as an individual and enables me to work at the right intensity to suit my ability. Indeed I don't have to rely on the rest of my crew for my training so I can work on my own in the week and then I'm ready for training with the crew when we meet up at the weekend." After competing at last year's World Rowing Championship in Copenhagen in the Under 23 Lightweight category, Nick is aiming to return to the event in August 2001 which will be held in Lucerne. He has also competed and won gold in the 2000 World University Rowing Championship in Poland and the 2000 British Indoor Rowing Championship. At this year's British Indoor Rowing Championship he is hoping to beat his personal best time of 6 minutes, 14.8 seconds, but admits that he is nervous about competing against the national team. ========================================================= Tel's Tales #1 ========================================================= Tel's Tales is a column written by three times Olympic Rowing coach Terry O'Neill where he answers any questions you might have about any aspects of indoor rowing and training. Send your queries to tels-tales@concept2.co.uk. Mark Howard: "I've recently been trying to improve my Personal Best for 2,000m by training six days a week following the Indoor Rowing Training Guide [http://www.concept2.co.uk/v4/training_prog.htm]. I'm 34 years old and have a maximum heart rate of about 190 on the rower. When doing 'AN' sessions [i.e. Anaerobic] I find that even though I'm going flat out my heart rate only rises to between 170-179 bmp. If I'm doing 'TR' [i.e. Transportation] sessions my heart rate may go slightly higher (170-183). "I've been training in these zones for about 4 weeks now, so they're not one-off readings. All 'AN' and 'TR' sessions include a recovery time of about 100-125% of the time spent rowing, where I normally just gasp for air and sweat a lot while waiting - in total dread - for the next session to start. "What am I doing wrong? Surely my heart rate should be higher doing 'AN' sessions than 'TR' ones? "Ps: TOP TIP, always make sure your trainers are done up tight before doing flat out sessions . . . ouch!!" Terry O'Neill: As you move through the training bands from low intensity to high intensity, the demand on the body changes from aerobic, energy supplied via free fatty acids, to anaerobic work where glycogen is the main fuel. It seems to me that your problem could be that your anaerobic contribution is capped. In a flat out 2,000 metres, around 20% of the energy consumed is supplied anaerobically. There could be a couple of explanations for this. One is what time of the day you train and what you have eaten prior to the session. The body cannot store carbohydrates as it can fat. If you have skipped meals, or have a low carbohydrate diet, then you just do not have the fuel to burn that will cause your heart rate to rise. Another possibility is that you need to develop your basic strength as this will also determine the rate at which you can consume energy. It is your ability to consume energy at a high rate that causes the heart rate to rise which requires both fuel and strength. Alternatively it could be that at the high intensity your technique is breaking down to a point where you are too inefficient to work hard enough. ========================================================= Nonathlon ========================================================= The one thing we like better at Indoor Rowing Towers than an idea which gets lots of people rowing is when that idea is thought up by somebody else. One such spiffing notion is the Nonathlon event, which Paul Harris has posted about on the Indoor Rowing Message Board (http://www.concept2.co.uk/messageboard.htm). The idea is to try and log a time or distance for each of the nine events in the world on-line ranking (http://166.82.35.96/sranking/home.asp). These are: 500 metres 1,000 metres 2,000 metres 5,000 metres 6,000 metres 10,000 metres 42,195 metres (i.e. the marathon) 30 minutes 60 minutes Your times are then compared against the records from the on-line world ranking last year for your age, weight and gender, and an equalised point score. For example; if the record for your age/weight/gender over 2,000 metres is 6 minutes, and your Personal Best is 6 minutes, you get 1,000 points. If your PB is 8 minutes you'd get 750 points. It's worth noting that the standardised results are based on your exact age, so it doesn't matter whether you're 30 or 38, you're still in with a shout. Free to enter, to find out more visit the Message Board and view the Nonathlon thread in the Miscellaneous Indoor Rower section (i.e. Indoor Rower >> Miscellaneous >> Nonathlon) ========================================================= Survivor ========================================================= The most eagerly anticipated TV series since the second season of 'Tucker's Luck', Survivor hit a mostly not that fussed Britain last week. If things go according to plan, however, office water coolers around the country will soon be surrounded by people discussing such burning questions as "Why are most of them so dippy" and "How _exactly_ did that policeman smuggle four sausages onto the island". Long-time indoor rowing fans might, although, have recognised something else to talk about as one of the contestants, Sarah Odell, was featured prominently in the Winter 96/97 Concept Culture under the heading Model Adventurer. As well as cementing our reputation as finger on the pulse zeitgeist surfers, it at least gives us someone to cheer on. ========================================================= Forthcoming Events ========================================================= Name: West of England IRC Date: 9th June Venue: West Somerset Sports and Leisure Centre, Minehead Distance: 2,000 metres and 500 metres sprint. Entry Fee: 8 pounds for 2,000 metres (includes free T-Shirt); 4 pounds for 500 metres (includes free medal) Contact: Neil Hutchinson. Tel: 01643 708857 E-mail: wsslc@wsslc.demon.co.uk Name: Stranraer Scottish Indoor Rowing Championship: Date: 24th June. Venue: Ryan Centre, Stranraer Distance: 2,000 metres Entry Fee: 5 pounds (includes free T-Shirt) Other: Closing date for entries is June 15th Contact: David Hislop. Tel: 01776 703535 E-mail: davidh@dumgal.gov.uk ========================================================= Ward Evans Atlantic Rowing Race ========================================================= An open day for the Ward Evans Atlantic Rowing Challenge is taking place in St Katherine's Yacht Haven at Tower Bridge in London on Saturday 02 June. Ten Atlantic Rowing Challenge class boats will be on display to the public in Central Basin at St Katherine's Yacht Haven from midday onwards and the teams will be available to answer questions. Sir Chay Blyth CBE BEM, Challenge Business Chief Executive who also rowed across the Atlantic back in 1966 from Cape Cod to Ireland, will also be present throughout the day. At about 1:30 pm, 16 Atlantic Rowing Challenge teams will take part in a 30 minute indoor rowing competition. The rules are simple - one rowing machine per team and the winners will be the team that rows the furthest distance. This competition will be started by Olympic gold medallist Tim Foster, who is also the patron of team "Bright Spark". At 2 pm there's an indoor rowing competition for members of the public. The One Minute Challenge is a chance for anyone over the age of 18 to see how far they can row over a one minute period. Prizes will include items of Challenge branded clothing and will be given to the person that rows the furthest distance during the afternoon in various different categories. For more information on either the open day or the Ward Evans Atlantic Row Race itself, check out their web site at http://www.challengebusiness.com. ========================================================= DYNO Protocol ========================================================= A couple of newsletters ago, we reported on how the Metropolitan Police have incorporated the Concept 2 DYNO into their job-related fitness test. Since then, not only has there been a flurry of interest in the machine, but a stage further down the justice procedure has got in on the act, as the prison service have made the DYNO part of their fitness test as well. A version of the test protocol that is used by both the police and the wardens can be found at http://www.concept2.co.uk/v4/dyno_main.htm The DYNO is available as part of Concept 2's new hire scheme, of which more information can be obtained by phoning 0115 945 5522 or e-mailing hiring@concept2.co.uk. ========================================================= Tel's Tales #2 ========================================================= Bert Anderson: "I wonder if you could enlighten me with your thoughts on Maximum Heart Rate (MHR) with regard to the percentage of MHR as used in your programmes in the Training Guide and the new six month BIRC programme [http://www.concept2.co.uk/birc/news.php?news=telsplan.inc]. "Does this mean 1) Absolute MHR (e.g. as in a max test, usually done on the treadmill, which since full bodyweight is carried usually gives the highest reading for most people) 2) Rowing MHR (probably for the average person 5-10 beats below the above) 3) Using the Karvonen formula to incorporate Resting Heart Rate in 1 or 2 These give four different MHR's which when used to work out percentage rates gives significant variation to the target zones. "My own reasoning tends towards Rowing MHR incorporating RHR, but I would really appreciate your views on this." Terry O'Neill: You need to be careful when you talk about absolute maximum heart rate. You are right that you will achieve a higher heart rate on the treadmill than the rower but that does not mean it is the absolute maximum. In sporting terms when we refer to Heart Rate Maximum we mean the maximum that the activity will elicit. Use HRM obtained on the rower for rowing training, HRM on the treadmill for running training and HRM on the bicycle for cycling training. The real measure of the intensity of the training session is the lactate level. Because this is impossible for most people to measure during training sessions we use heart rate approximations to Lactate levels. Straight away you can see the problem, heart rate bands themselves are an approximation. When you add to this the fact that heart rate to lactate level change as a result of training and that individual heart rate at anaerobic threshold can range from 50% to 87% depending on fitness levels, you start to see why the figures are confusing. You can also ask why bother to add them in the first place. The answer is that from initially being aware of the fact that heart rate follows training loads, people start to ask the right sort of questions that will give a real personal guide to training intensities, something we cannot do from the outset when producing a training guide for all and sundry. Many people are aware of the formula 220 minus your age to get your MHR; this appears in the Polar Heart Rate Monitor information and has become universally accepted as a base line measurement, even though its origins are unclear and are not the result of any scientific study. Personally, I have always used heart rate range and MHR individually determined on the rowing machine. Another factor is whether you are training for an expressed purpose or exercising for general well being. In the first case then training intensities are very important as the programme will allow recovery time for adaptation to take place. If you are always training above the band then there may not be sufficient recovery time and instead of getting fitter you actually become run down. The lowest band-UT2, lactate levels should be no more that 2mm. Lactate will build up through the session so at the lower intensity you do not want the lactate to rise above the level set. Therefore if your heart rate at the lower intensity is on the low side of the band then this is OK. As you come up in intensity and you are actually looking to produce high lactate levels as part of the training aim then if you are on the high side of the heart rate band then this is OK. It's all very confusing but as long as you enjoy it that's the main thing. ========================================================= Top Tip ========================================================= After last week's plea for Top Tips, one came winging its way all across the Pacific. David C. Ireland from the USA came to our rescue this week with a Tip entitled "Heart-Pace Match Point". "There's a little game you can play on the rower if you have a heart rate monitor that's easy to read while rowing (like the one that connects to the monitor). It will also give you a measure of fitness that you can then work to improve. "Not really a game, it's more like an observation. It seems there are certain conditions where your pace (seconds/500m) and heart rate (beats/minute) readings look a lot alike. For me, at various stroke rates, my pace looks the same as my heart rate. 1:58 pace at 158 beats/minute. "A little reflection shows that the lower this match up occurs, the better shape you're probably in and/or the more efficiently you're rowing. "This only makes sense under steady state conditions where you can see the same numbers for 5 minutes or more. If they don't match, lower your pace (go faster), and your heart rate is bound to rise. Ease off a little and down comes your heart rate. When they match that's your 'Heart-Pace Match Point'. Over the long term, this number should come down as your conditioning improves. "Not everyone can do an under 2:00/500m pace at a heart rate of under 160. I can't always, either. So, you play around with the numbers a little, subtract or add 10 or 20 and just get the last digit to match. Most people can find a combination within their aerobic range that works. "And then work it down. " If you've got a Top Tip, don't hide it under a bushel, send it to webmaster@concept2.co.uk and let it roam free for the world to see. ========================================================= Crisps ========================================================= When you're sat at home watching Survivor and cheering Sarah Odell on, you might come across an advertisement for Walker's Crisps featuring not only Gary Lineker but also the 1991 British Indoor Rowing Championship champion Steve Redgrave. Although the actual advert itself has been kept under wraps, gambling men are advised to have a punt on any scenario involving Gary Lineker trying to steal Redgrave's crisps and being chucked in the water for his pains. Disappointingly, the flavour they're promoting is Heinz Tomato Ketchup flavour which not only sounds a bit yucky but also means they've ignored our suggestion of renaming the daddy of all crisps to Redgrave Salted. ========================================================= Back Issues ========================================================= For those of you in search of back issues, they're all now available on-line at http://www.concept2.co.uk/v4/newsletter_index.php3. New old issues will be posted on the release date of the following newsletter. ____________________________________________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@concept2.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. If you're getting more than one copy, then reply with "multiple" as the header.