============================================================ INDOOR ROWING NEWSLETTER #59 ======================== 02-May-2002 ======================== _________________________________________________ C O N T E N T S 1. PPP healthcare Sport Relief Row 2. New Indoor Rowing Training Guide 3. Scottish IRC 4. Tel's Tales #1 5. Peterborough Junior IRC 6. Top Tips 7. Cross-Training Challenges 8. Tel's Tales #2 9. Upcoming Races and Events 10. Education Matters 11. pecs, thighs and videotape **************************** Feedback Back Issues Subscription Information ________________________________________________________________ ========================================================= PPP healthcare Sport Relief Row ========================================================= Bob Clegg: "Is anyone in the country organising a special event for the 13th July, Sport Relief Row day?" Well, this is the question. In terms of what events are taking place on the big day itself, that's pretty much up to all you lot. The good thing about the Sport Relief Row is that as the aim is just to raise as much money as possible, it doesn't matter whether you do, say, the Golden Mile in your loft or on the back of an elephant while retracing the steps of Hannibal of Carthage, as long as you raise the dough, you're part of the show. If you are organising something, however, whether it's a closed event for your club or an open event where you're inviting the world, his mother and her bingo partner along, make sure you tell us about it. Either e-mail us at webmaster@concept2.co.uk or go to the Sport Relief website at http://www.concept2.co.uk/sportrelief/calendar.php and fill in the form. We'll then set up an event calendar so you can see what's taking place around the country. While we're on the subject of the Sport Relief Row, and let's face it, we're going to be banging on about it for a good couple of months yet, the designers and couture houses of Milan have been working overtime to produce the official Sport Relief Row T-Shirt. A fetching shade of pastel blue, the T-Shirt retails at 15 pounds, of which five goes to Sport Relief. You can buy one at http://www.concept2.co.uk/sportrelief/tshirt.php or by calling 0115 945 5522. There's also a white skinnifit version for the laydeez. ========================================================= New Indoor Rowing Training Guide ========================================================= Over to Terry O'Neill: "We are in the process of re-writing the new Training Guide and because this is such a pain of a job, we are looking to write the definitive version so we don't have to do this again. "This has meant me going around the world interviewing the best coaches on the planet to get the best advice for you, the indoor rowers. When this book goes to print it will be priceless. Despite my protestation, we are going to put it on the web so you can download it free. With one eye on a comfortable retirement, I wanted to charge a hefty whack for hardbound copies but I got outvoted. Don't it make you sick! "Anyway two things have come out of these interviews that are very reassuring to me and should also be to you. There is a direct correlation between the most successful rowers and the extensive use of the rowing machine. Where the machine plays a major role in the strength endurance aspect of training through the winter, these athletes perform better in the summer competitions compared to rowers who spend more time on the water. This would suggest that those oarsmen who avoid the rowing machine quoting clichés like 'Ergos don't float' and other nonsense are on the wrong track if they are looking for silverware in the summer. "The second thing is training camps. Now all the top coaches in the world have told me that training camps are vital to their preparation. When I came up with the idea of indoor rowing training camps three years ago there were those, who shall remain nameless, who said it was a waste of time. There is no question that since we have been putting out training advice, through the guide, individual email queries or the free interchange of ideas on the message board, the standard of indoor rowing has soared. There are some serious athletes out there now preparing for BIRC that are not oarsmen. In some ways we have let the genie out of the bottle, which means we have to be on our toes to keep in front and supply your needs. "We have now placed 25 machines and mountain bikes permanently down in Banyoles Spain and negotiated very reasonable accommodation rates. This means people can come onto the organised camps run by us or organise your own groups and training regimes and go when you like." "Finally, we've developed interactive programmes, not only for racing but weight management and general exercise. We have put an experimental one up on the web for the Sport Relief Golden Mile [http://www.concept2.co.uk/sportrelief/miletraining.php], have a go at it and let us know what you think. This along with the new training guide we are working on will go along way to help us help you get the best out of our sport." ========================================================= Scottish IRC ========================================================= The first ever Scottish IRC took place at the Ryan Centre in Stranraer on Saturday 27th of April. With over 120 entries, including competitors from France and Norway, the event proved to be a great success. The fastest man of the day was Nik Fleming, who did the double in the Open and 30-34 Hwt with 6:13.3 and 6:10.5 respectively. Also notable was world indoor rowing champion Tore Foss, who won the Men's 50-54 Hwt race in 6:15.4. The fastest woman was Anna Bailey, who continued her dominance of the Women's 50-54 Hwt event with a time of 7:14.0. The Men's 45-49 Lwt category was won by the organiser (and main commentator) David Hislop who, in spite of everything else he was doing, still produced a steady time of 6:43.0 to take the 45-49 Men Lwt category from Tom Blaylock. A number of other local competitors fared well in their respective events and several picked up trophies for placing in the first three. These were: Harry Waugh - Men 55-59 - 2nd Greg Kyle - Men 45-49 Lwt - 3rd Toby Taylor - Men 60+ Hwt - 2nd Nicky Burns - Men Open Lwt - 4th Keith Berry Men 70+ Lwt - 2nd Bruce Patton - Men 60+ Lwt - 3rd Heather Oliver - Women 50-54 Hwt - 2nd Mike McWhirter - Men 40-44 Hwt - 2nd A full report, along with results, photographs and split times for all the entrants can be found at http://www.concept2.co.uk/v4/local.htm ========================================================= Tel's Tales #1 ========================================================= Sometimes, when things are getting us down and life's thrown us a few tricky questions, we go to a bar where everybody knows our name and nurse a few beers. Generally, all that happens is our nipple gets soggy. The best way to get answers, of course, is just to e-mail tels-tales@concept2.co.uk or go to http://www.concept2.co.uk/v4/tels_tales_index.php to check out past nuggets of wisdom. Alan Perryman: "I am looking for some motivation as I must have mislaid it somewhere! My question is this: If I was able to row 7:24 for 2,000 metres while at, say, 18% body fat and I then got that percentage down to 12%, all things being equal, would I be able to row faster? If yes, then is there a way of estimating how much faster?" Terry O'Neill: Body fat is dependent on body type and age. 12% would be low for a top heavyweight rower and high for a top lightweight at their peak. It is dependent on your age as body fat percentage increasing with age. This is not because you necessarily get fatter as you get old but your lean muscle mass atrophies (wastes away) and bone density decreases, so fat increases as a percentage. It is very difficult to quantify how much your training times would improve if you lost 6% of your overall fat, although it is true to say that it would. One of the advantages of rowing as a sport is that it is non-weight bearing, which means people who are overweight can train relatively easily using the machine, whereas running would be a problem. By using the machine, you will improve not only your physical condition but also your technique, and so your 2,000 metre time will improve. As you reduce your percentage body fat, your body becomes more efficient, especially in terms of controlling body temperature, and this in turn will improve your time. Because several things are going on at the same time, this makes it difficult to say which particular aspect is the cause of improvement, but one thing I would add is that you shouldn't rely on exercise alone to lose weight. It should be accompanied by a sensible diet. ========================================================= Peterborough Junior Indoor Rowing Championship ========================================================= The following report comes from the organisers of the Peterborough Junior IRC: "A giant screen relaying all the action and a boathouse full of enthusiastic supporters created an electric atmosphere for the third annual Peterborough Junior Indoor Rowing Championship held on March 16th. Concept 2 machines were kindly loaned by the manufacturers and others had to be borrowed from schools to cope with the huge entry for this year's event. "Over 200 boys and girls from nine local schools raced on the day doubling last year's numbers. Mostly non-rowers, they completed 500m pieces in the heats with the eight fastest going through to a final. Gold, silver and bronze medals were awarded and the total wins added up to find the top school on the day. Considering the lack of rowing experience there was a very high standard of scoring, including sub-two minutes for 11 year olds and a 1:30.2 by a Year 11 boy. "As an added bonus for the top performers, Peterborough City Rowing Club offered six months free membership and coaching to any athlete achieving the A.R.A. Olympic standard scores for their age group. Five qualified, the best being 13-year-old Luke Warne from Orton Longueville with 1 minute 36 seconds. "This year's event was organised by the club's full time junior coach Steve Brown. Working with school sports masters, Steve has increased the numbers of juniors rowing on the Project Oarsome dry start scheme by 125%. This interest in the sport was clearly demonstrated by the numbers of racers and supporters who spent a full day sweating on Indoor Rowers and cheering on their school mates." ========================================================= Top Tips: Predicting Your 2,000 metre Time ========================================================= Greece: inventor of democracy, western philosophy and hummus. To that list of achievements can now be added a tip on how to predict your 2,000 metre time. According to one of our Greek readers, Stelios Zenios, all you have to do is a 250 metre piece flat-out and then multiply your time by 10. According to Stelios, this is a remarkably accurate guide to your time, as well as being something that isn't too tricky, either physically or mentally. If you've got a top tip, whether a favourite work out programme gained by hard years of experience, a way to make training more interesting or the proof of Fermat's Last Theorem, send 'em in to webmaster@concept2.co.uk. ========================================================= Cross-Training Challenges ========================================================= DB Max Cross-Training Challenge ---------------------------------------------- June 22nd 2002 sees the DB Max Cross-Training Challenge take place at the Sports Training Village at the University of Bath. Open to men and women, there are ten disciplines that entrants have to complete as quickly as possible. Station, Male, Female 1, 1.5k Bike, 1.5k Bike 2, 3 x 5m Weight Carry (20, 30, 40kg each hand), 3 x 5m Weight Carry (10, 15, 25kg each hand) 3, 100 Sprint Starts, 100 Sprint Starts 4, 500m Row, 500m Row 5, 40 Shoulder Press @ 25kg, 40 Shoulder Press @ 15kg 6, 100 Box Steps (10kg each hand), 100 Box Steps (5kg each hand) 7, 60 Full Sit Ups, 60 Full Sit Ups 8, 40 Bench Press @ 40kg, 40 Bench Press @ 25kg 9, 100 Bench Jumps, 100 Bench Jumps 10, 800m Run (2 laps of athletics track), 800m Run It costs twenty pounds to enter for individuals and forty pounds for a team (three men, two women). Top prizes include two places on the second week of the Concept 2 Training Camp, SIS supplements, Total Immersion books and videos, 220 Triathlon Magazine subscriptions and much more. There will also be a free one minute competition on the Indoor Rower. More information and an entry form can be found at http://www.dbmax.co.uk Superteams ----------------- The former Dream Team cross-training challenge is to be relaunched this year in June as SuperTeams. The three-person team will be confronted with a one off course, where they will combat equipment, disciplines, distances together. The course will accommodate the all-round fitness enthusiast, but the best teams fighting for the SuperTeams title will have their paces tested for certain. If you would like to receive information later in the year, contact Relay Sports and Leisure Marketing with a contact name and address: 0207 554 8800 or mail@relayteam.com ========================================================= Tel's Tales #2 ========================================================= Dave Leslie: "I need to find out when fitness levels first start to decline when training stops. I have always thought that 48 hours was the start of the loss of fitness. Upon mentioning this to another instructor at the gym, however, they would not believe me, I have tried to find documented proof without success. If you know the answer and can pass on any written reference I would be grateful." Terry O'Neill: There are three things to consider. When training commences, fatigue levels rise and performance declines. As the body adjusts to the training effects the fatigue level starts to fall and performance increases. When you stop training, fatigue levels start to fall drastically and performance soars. So the answer to your question is that when you stop training there is a positive effect on performance that will last two to four weeks (depending on the level of fitness) at the end of this time the effect on performance will start to decline. This applies only if you have stopped training for reasons of say a holiday but you are still mobile. If you stopped training as a result of injury where muscles are incapacitated, then this would not apply. ========================================================= Upcoming Races and Events ========================================================= If you've got an event you'd like adding to the Event Calendar (http://www.concept2.co.uk/v4/calendar.htm) then e-mail webmaster@concept2.co.uk Name: Cambridge IRC Date: 05/05/02 Location: Q-Ton Revolution, Cambridge Distance: 2,000 metres, 5,000 metres Organiser: Nik Fleming Contact: T: 01223 860729 M: 07801 099714 E: fleming.n@ucles.org.uk Name: Army IRC Date: 15/05/02 Distance: 2,000 metres, 4 x1000 metres Organiser: Richard Haldenby Contact: E: gunner_rowing@hotmail.com Other: Web site and entry form at http://www.gunnerrowing.cwc.net. Guest categories for RAF, Navy and emergency services. Name: Norwich IRC Date: 30/06/02 Location: Carrefour Health and Beauty, Norwich Distance: 2,000 metres Organiser: Steve Vyse Contact: T: 01603 748500 E: steve.vyse@tinyworld.co.uk Other: Entry fee 5.00 pounds (includes T-Shirt) ========================================================= Education Matters ========================================================= From the Concept 2 Education Team: Master Instructor Course ---------------------------------- Dylan Evans has qualified as Concept 2's first Master Instructor. Having already passed at Instructor and Crew Class Instructor level, he was eligible to apply for Master Instructor status. After a day's intensive coaching and scrutiny at Vermont House by Keith Atkinson, Dylan was given approval to run his own Concept 2 Instructor courses at Aylesbury Young Offenders' Institution. Moderating the first course, Keith commented - "The lads were enthusiastic, well-drilled and keen to show what they had learned. The 100% pass rate showed that Dylan Evans was a worthy first Master Instructor. Concept 2 is delighted to be associated with the positive rehabilitation programme at Aylesbury. Eight Aylesbury staff have since become qualified C2 Instructors, joining over 500 throughout the country. Those wishing to apply for the Master Instructor qualification must have passed Instructor and Crew Class courses, and should approach the Education Team at Vermont House to express an interest. The next course will be in September. Fee £100 Concept 2 and Schools ------------------------------- Concept 2 supported the Youth Sport Trust Conference in Nottingham and the Independent Schools' PE Conference at Millfield School. The recent publication "Indoor Rowing and Strength Training Advice for Schools" was well received. For a free copy, contact Concept 2 on 0115 945 5522 or info@concept2.co.uk. With use of the Indoor Rower and DYNO in schools and colleges increasing, the Education Team is carrying out field trials for Baseline Assessment in schools and for AS-level Personal Portfolio work. Tuxford School in North Nottinghamshire is a trial school for Baseline Assessment and a profile of Year 7 results should be ready by June. Talk to Keith Atkinson for further details on 01636 814526 Nottinghamshire Schools are being offered free Baseline Assessment and/or Personal Performance Portfolio workshops by the Education Team. The sessions are targeted at students in the Sixth Form taking AS and A-level Physical Education and will last about 90 minutes. The session will cover use of the DYNO and Indoor Rower, heart rate monitoring, and the latest IT developments in Indoor Rowing, including training or racing with other schools over the internet and downloading information including graphs from the PM2+ monitor. Contact Concept 2 on 0115 945 5522 or info@concept2.co.uk. Booking will be on a first-come-first-served basis. ========================================================= pecs, thighs and videotape ========================================================= Those of you who went to February's World Indoor Rowing Championship in Boston might be interested in buying a copy of a video of the occasion. It's the same as the video that was shown at the medallist's reception in Henley and, while it doesn't exactly match Dances With Wolves for length, because we'll be getting the copies done to order it costs ten pounds plus two pound fifty postage and packaging. In a further addition to the video library, the Sculling, Rigging and Basic Technique video has been released in time for next year's Oscars. Covering, well, what it says it does, this also costs an Ayrton Senna, with another two pound fifty to cover consignia-age and packing. Contact 0115 945 5522 or sales@concept2.co.uk for more information or to buy. ____________________________________________________FEEDBACK You like? You dislike? You want to write something for the newsletter? Want to mock us on making a basic error? Make sure to tell us at webmaster@concept2.co.uk. Or, of course, you could always say something at our message board: http://www.concept2.co.uk/messageboard.htm. Oh go on. _____________________________________________________BACK ISSUES Turn all Time Team with Tony Robinson by going to http://www.concept2.co.uk/v4/newsletter_index.php3 and checking out the hidden treasures of the Indoor Rowing News. New issues are posted on the release date of the following newsletter. _______________________________________________SUBSCRIPTION INFO "Gerrorf my land": Reply with "unsubscribe" in the subject line. "Once, twice, three times a malady": Reply with "multiple" in the subject line. 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