Some afternoons of really sensational "winter" rowing weather. Sunny afternoons and warm temperatures make rowing feel really a beautiful and fluid sport.
Friday, December 10, 2010
RADAR Results -
Below is the calculated points from my results in the tests: Using the standards put forward for each event, my times were given respective points for each test: a Gold standard is 100 points. http://www.rowingcanada.org/sites/rowingcanada/files/rca_erg_targets_v2.pdf
RADAR Afterthoughts
Wow! I have to say, what a learning experience! I fully enjoyed every moment of this exhausting and challenging "test". I had some real good times sharing the motivation, successes and defeats of working to get a personal best.
This standardized testing really is a refreshing breath of air. A clear scientific method of using a very simple tool (the erg) to test a broad range of physiological markers. For example, with the Peak power 10 stroke test - straight Glycogen energy source and power output. Next, the 1 min test is the conversion of anaerobic to aerobic energy source within a test, and next the standard international 2km and 6km test. And to top it all off with a 60min mental-toughness aerobic threshold test.
What I take away from my performance: Simply and straight forward, I can do better in almost every test. Peak power: weight training with a strength coach. 1 min test: push lactate threshold with hill workouts 50sec pushes. 2km: tactics. 6km: tactics and technique. 60min: Back strong and no SI sprain.
Day 4 and 5
So, with the end of the week of testing. I was feeling very exhausted. More mentally than actual physically tired- but ready for a strong finish.
I had a few errands to do on the weekend, so I couldnt hold off and finish the 2km a few days later like Coach Doug recommended. So I just went ahead with regular schedule to complete the week.
2km: gold standard is 6:10, Nat. team standard is 6:15. I wanted to be around 6: 20. For some absolutely bizarre unknown reason, I started the first 1000m at a 1: 34 split avg.... I should be aiming for 1:36, but I just got cocky or something. After 1000m and the week of testing taking its toll - I blew up, just exploded and verbally called out to my coach and team mates "I can't do it, I can"t......." but, lucky Andy and Doug where there just to keep my moving, albeit slowly. Ended up Avg 1:37.2 with time of 6:28. With a 9 second PR I felt good... and with proper tactics (or just without a brain-fart) I would have finished up alright. With a better time. lessons learned!
Tuesday, November 23, 2010
Day 3
Tuesday, Nov 23 - 1 minute power test.
I strategically slept in this morning to get some nocturnal recovery from big 2 days and SI injury. I worked and had an easy 30min run in the sun near the Ocean. Beautiful! I just went to the boathouse with no expectations this is another power test that I already know I need to work on. But, I still had to try my hardest (without more injury).
20min+ of WU with 3 layers of clothes, probaby -2 in old Erg room again. With Andy and Jerry and we just started and completed all at the same time.
1:23.5 split, 600W, 387m - NTC standard is 1:22 split. I was happy with this.
Afterthoughts: Need do it one at a time and get someone to sit on the erg to hold it down... it feels like it is bouncing all over the place and going to tip over. Second, need to hold onto a high rate, I lost it for the last 15 seconds. The critical time of anaerobic (lactate) and aerobic (O2) energy conversion.
Day 2
Monday, Nov. 22. AM peak-power tests (3stroke max. 10 stroke max) and 60min test.
5:35am: 10 min warmup, very cold in old erg room (-5 prob.) and I feel very cold. The test involves 2x of 3 strokes max power this is completed at two erg drag factors (Lightweight men of 120DF and 190DF). The second part is a 10 stroke max with a record of the first stroke and max stroke within the 10 stroke limit.
These are estimates - I need to get the exact watts from Coach Doug
A. 3 stroke test
1. 120 DF a) 650 b) 660
2. 190 DF a) 704 b) 630*
B. 10 Stroke test
1. a) 230 b)730
2. a) 255 b)806
* - at this point I tried to over extend my backwards to get extra watts and I sprained my R. SacroIliac joint (hip) this is my "achilles heel" and has been a re-current flair up over the past 3 years. I have been doing active rehab for it, but I need some active therapy (massage and regular chiro).
PM - 60min max. Now my back was hurting all day and it was a blizzard snowy day in Sooke. Roughly 10cm fell and the schools were cancelled. Tons of new patients walked into the clinic though, but that means extra lifting with physical exams and treatment. I enjoyed it but was worried about my hip! I got Dr. Brandon Cali to give me some treatment and it seemed to help immensely. After work I headed straight to the Elk Lake boathouse for a chat with coach Doug too see if I was fit to row....I felt that it would hurt too much to row. But, I did the WU to see how much restriction and pain I would be in, but it was great. Nothing really at all. So I started the 60min with Andy, Jerry and Dave. And had stop times at 20 or 30min if it hurt too much. All in all, 30 minutes down and I was feeling good. I wanted to maintain a split of 1:49 /500m and I did. The second half some compensating muscles in my back started to strain a bit - but I just maintained. Finish: 1:49.7 split avg, thats 16407m or 265W. Just fractions away from the National training centre time.
Afterthoughts: Morning power test is what I know I have to work on with a strength coach at the gym but it is really nice to get a baseline. Pissed off at my back strain - I don't, DO NOT, want this to be my limiting factor. Need get another opinion instead of just self-diagnosing myself. Afternoon 60min was a really good feeling to get it done even with a sore back. It showed me that I could blow the Gold standard out of the water. I know that is a cocky comment, but I truly feel that I could move it even more. It is mostly mental at this distance.
Sunday, November 21, 2010
Time Trial Winter style
RADAR Day 1: 2km Time Trial.
Elk Lake, 2" Snow, 0 C, frozen ground, cross-wind of 10km/h.
This "race" was a bit of a redemption for me, I wanted to show that I could pull (literally) it together on the water and show that I could move the boat.
In my mind, the rough conditions were a sketchy subject, I'm not that stable on the best of days but in a cross wind I'm sloppy! Also, I have been having this issue with my right forearm extensor muscles seizing up (dead-arm, wood-arm, bunkarm, spasm).
The race started at 11am, with a meeting at 10am. The weigh-in was at 9:30, I was luckily just under, 73.65 kg (74kg is max). I got to meet Paul Hawksworth, the organizer of this set-up, a real positive and motivating guy. I went for a 15min WU run on the Elk Lake trail, with 4 layers and gloves, to get my body temperature going. I was the last one on the water to head to Point 1 start, but I feel that was a good thing. I wore all my clothes and gloves to keep warm all the way over.
The time trial started, I was placed in 6th starting position, behind Jerry, Andy, and a guy called Aubrey. Everyone is started on 30sec increments. It was calm water the first 500m, no wind really, and I felt like a had a good push. Once we got to the open water the wind East to West, was blowing strong. I just kept repeating Clean, Clean, Clean... and I was anything but! You could say I was almost dirty; Splashing, dis-organized, and knuckle cracking on the handles. Some how, my right arm seized up again, but I found out afterwards - most people had that - it has something to do with gripping the handle tightly in windy conditions. The finish was strong and just trying to hold-on, I was able to pass the guy ahead of me, but he had some problems with taking water on-board. Lucky he went straight, so I just followed him down the track.
Afterwards, I stuck around to find out what the results were. Unofficially, it turns out I was at 78% of a gold standard. I will have to figure out what that completely means, but I will post on this later. I was about 3-4th on the list compared to everyone.
Thursday, November 18, 2010
Calm Before the Storm
I have been active working toward my goals within rowing world. Early row on the water, work for the day, and row/erg/weights after work, go to sleep early. I have felt that motivation has been high, with the occasional bump in the road, even with Erg and weight-lifting session that I previously ignored.
I have come to a new realization/reality, and that is I need a more knowledgeable and motivating leader in my life that can direct me in the gym; focussed weight sessions with goals and plans. I have done significant studies and research on my own, I'm currently in the processes of becoming a certified Strength and Conditioning coach (CSCS), but having the expertise of another individual may be priceless. Next week I will look into this.
2 big things On Deck.
1. RADAR week: An entire week dedicated to testing for Rowing Canada athlete monitoring program: Includes, 2km on-water time trial, 60min Erg test, 1min Peak power test, 6000m erg test, 2000m erg test, 3 stroke-peak power test, and 10 stroke-peak power test. Pffeuf. It will be an exciting week. It is good for motivation, and also a systematic approach to see where I compare and also what I need to work on (strength or endurance, most likely the former) New data explanations have been amazing coming out of Rowing Canada Avirons athlete monitoring program. On a side note, I met Mr. Chuck McDairmid today, and it was a really good experience and he seems very knowledgeable and a good connection to the development teams.
2. Working at Pacific Institute for Sports Excellence (PISE), as a Chiropractor at Lifemark Sports medicine, I get not only to see very interesting sports injuries and treat National team athletes, but I get a lifetime free membership at the GYM! A world class gym build just in 2008! Bammo.
Thursday, November 4, 2010
Road Bike Ride - Oct. 23rd
Biking with the group.
A regatta on Saturday prevented our regular row so we went for a bike ride around Elk Lake and the "observatory" a big hill (AKA - The Centre of the Universe) do to intervals on. Jerry, Andy, Camille, Theresa, and I were there to push it hard. 5x a roughly 6:30-7min loop.
HOE - Head of the Elk
On Halloween, Sunday Oct. 31st I completed my first race since moving to Victoria. It was what is called a "Head" race. It involves each boat combination (8's, Quads, Pairs, doubles, Singles) starting out in single file roughly every 15seconds to complete a longer-distance race. The HOE is 8km, but people said it is more like 7-7.5km. It circles the lake in a counter-clockwise rotation starting and finishing at the boathouse.
It was a glorious sunny warm day. I felt great as my heat was starting at 12:30pm, a nice sleep in. Warm-up and set-up was good, just a short loop around Hamsterly Beach. It was a bit chaotic with all the boats waiting in a group for the start.... boats pointing in every direction. Just as my start was pointed to go the wind picked up... in my mind to a white-cap-esque velocity heading north. It wasn't bad rowing with the wind, but it was the side-wind across the north side of the lake that I was really effected. I caught 5-10 crabs, missed every 5th stroke and at one point dropped a blade and was just balancing with one. After some frustration with my (lack) skills I tried to pull it together (literally). After turning around Point 1 (northern most point on the Lake) I found it much more relaxing and able to get into a rhythm. I did, for the rest of the race, have a spasm of my right wrist extensor muscles... I could not feather/square the blade correctly since the windy section. My balance was there, but I just had no dexterity with placement of the blade - I found out after it is common Head Race condition called "dead-arm" or "wood-arm". I passed 3 or 4 doubles, and a quad over the last 3-4km and finished with a strong push. I could not really get my legs into full power and I know I can go faster.
Lessons: work on balance in boat (in the wind), forearm strength and endurance, keeping calm.
Overall a great experience - I want more.
It was a glorious sunny warm day. I felt great as my heat was starting at 12:30pm, a nice sleep in. Warm-up and set-up was good, just a short loop around Hamsterly Beach. It was a bit chaotic with all the boats waiting in a group for the start.... boats pointing in every direction. Just as my start was pointed to go the wind picked up... in my mind to a white-cap-esque velocity heading north. It wasn't bad rowing with the wind, but it was the side-wind across the north side of the lake that I was really effected. I caught 5-10 crabs, missed every 5th stroke and at one point dropped a blade and was just balancing with one. After some frustration with my (lack) skills I tried to pull it together (literally). After turning around Point 1 (northern most point on the Lake) I found it much more relaxing and able to get into a rhythm. I did, for the rest of the race, have a spasm of my right wrist extensor muscles... I could not feather/square the blade correctly since the windy section. My balance was there, but I just had no dexterity with placement of the blade - I found out after it is common Head Race condition called "dead-arm" or "wood-arm". I passed 3 or 4 doubles, and a quad over the last 3-4km and finished with a strong push. I could not really get my legs into full power and I know I can go faster.
Lessons: work on balance in boat (in the wind), forearm strength and endurance, keeping calm.
Overall a great experience - I want more.
Sunday, October 24, 2010
Erg Results
Rowing Canada sent out the results for the first installment of the 2010/2011 Athlete monitoring program. I was in the men's lightweight category.... and 6th in Canada! Now this was for the amateurs who strive to possibly row with the national team - no current national team members and others may be missing from the test.
The top rower was 20:18 for the 6km test, my time was 20:32. 14 seconds off.
It is so nice to have some feedback and a showing that my training has been productive and good!
I should mention a note about my coach, Doug White, at VCRC. It turns out he has been a rowing coach for 30-40 years, and all over the world with Australia, NZ etc. He has worked with national teams also. His training and development program I have come to find out have pushed guys forward to be best in country/world. He has brought my friend Jerry from basically a non-rower in to be, in 1-2 years, currently the top amateur rower in Canada who is going to row with the national team next month. I feel like I'm in the right place.
The top rower was 20:18 for the 6km test, my time was 20:32. 14 seconds off.
It is so nice to have some feedback and a showing that my training has been productive and good!
I should mention a note about my coach, Doug White, at VCRC. It turns out he has been a rowing coach for 30-40 years, and all over the world with Australia, NZ etc. He has worked with national teams also. His training and development program I have come to find out have pushed guys forward to be best in country/world. He has brought my friend Jerry from basically a non-rower in to be, in 1-2 years, currently the top amateur rower in Canada who is going to row with the national team next month. I feel like I'm in the right place.
Tuesday, October 19, 2010
Erg Test Oct. 18th 2010
Oct. 18th, 201o. First Erg test of my "new" training regime.
I have been getting somewhat ready for this for 4 weeks. I knew it was coming and in a round-about way got my body (and mind) motivated.
In the lead up to the Test, I did 2weeks of Tues and thurs morning Erg workouts involved with 19min rate pyramids (4',3',2' etc. - SR 22,24,26,28,26,24,22) or 18min (3', 2',1',3',2',1',3',2',1') of similar rate. Two days before I tried a practice 6km all alone and I just slogged and battled through it to a 22:23.
A little bit I dont understand about my own motivation and training. For example, I move to a new city for this Rowing goal, I find a job that works for a rowing schedule, plan my daily life around this rowing - yet, sometimes I can't even finish (or start) a workout. It seems so backwards that I can easily let my mind slip and find excuses to sleep in or even stand up in the middle of an erg workout set and walk around.... One thing I completely know - is that most of the time I need to have people around to finish a quality workout.
The Monday night erg test was just Jerry and me with Coach Doug supporting and certification for us. I just mimicked Jerry's WU: 20-25 min easy with 5-10 race pace power tens. A good washroom break and then just start it. Stroke rate to maintain: 28, most of the time was able to - I just timed it up with Jerry and kept pushing. I waivered a bit in the middle dropping to 1:45-1:47 split, but a good hard push at the end. I ended with 20:32! 2sec over what I planned. I was very happy with it. 320W avg. I have a baseline and room to improve.
Goal 20:10 and under by December!
I have been getting somewhat ready for this for 4 weeks. I knew it was coming and in a round-about way got my body (and mind) motivated.
In the lead up to the Test, I did 2weeks of Tues and thurs morning Erg workouts involved with 19min rate pyramids (4',3',2' etc. - SR 22,24,26,28,26,24,22) or 18min (3', 2',1',3',2',1',3',2',1') of similar rate. Two days before I tried a practice 6km all alone and I just slogged and battled through it to a 22:23.
A little bit I dont understand about my own motivation and training. For example, I move to a new city for this Rowing goal, I find a job that works for a rowing schedule, plan my daily life around this rowing - yet, sometimes I can't even finish (or start) a workout. It seems so backwards that I can easily let my mind slip and find excuses to sleep in or even stand up in the middle of an erg workout set and walk around.... One thing I completely know - is that most of the time I need to have people around to finish a quality workout.
The Monday night erg test was just Jerry and me with Coach Doug supporting and certification for us. I just mimicked Jerry's WU: 20-25 min easy with 5-10 race pace power tens. A good washroom break and then just start it. Stroke rate to maintain: 28, most of the time was able to - I just timed it up with Jerry and kept pushing. I waivered a bit in the middle dropping to 1:45-1:47 split, but a good hard push at the end. I ended with 20:32! 2sec over what I planned. I was very happy with it. 320W avg. I have a baseline and room to improve.
Goal 20:10 and under by December!
Saturday, September 25, 2010
Row workouts
I have been now into a regular schedule for 2 weeks. I have to tell you how overwhelmed with joy to be onto a regular schedule in my daily life. Maybe I'm just a machine of routine - but the prior 3 months and possible 6 months before then I have been into chaos, the best way to describe it. So this is my NEW and updated schedule:
Monday: run workout - usually speed intervals
Tuesday: morning row at Elk Lake with VCRC 5:45-7:30am. PM - Erg workout
Wed: morning row on Elk Lake technique
Thurs: AM row on Elk Lake PM Erg workout
Friday: AM long run ~1:15
Saturday: Morning workout with Elk Lake 7:30-9am Afternoon Erg workout.
Sunday: Off, relax and re-charge.
Since I only work MWF, This schedule works wonders. I have extra time - which gets devoted to business. I know I will need to get some more work soon(like T,Th,Sat) but I like the schedule while I have it.
On-Water Rowing:
Well well, what can I say about this. I first hit the water on Aug. 20th, 2010 5:40am, for the first time ever in a single. I had rowed 2 other times in a double scull, but one of those time was 7 years prior at UBC. I was tense and jittery, to say the least, which are both characteristics don't go well with single sculling. In summary, the boat is tippy - and I was not very confident I could keep my head above water, literally.
But, the Senior coach at VCRC was confident in my abilities (or bullshitting) and let me go out with the group. We just rowed an easy WU to point 1, and pressure pyramid to point 2 (the island). I was all over the place, not only in my boat trying to keep above water, but on the circuit, getting too close to either side - or to other boats. All in all, I survived my first day - with many blisters on my hands. Pffeuf.
The next couple morning rows were excited and my skills jumped dramatically every time I was in the boat....until the big flip. It was the End of August, I had rowed at least 7 times on my own with no real trouble - then I got caught by the infamous Elk Lake seaweed- it got a strangle-hold on my left blade, and I was swallowed up within 0.12 seconds, flipped and under. I was sobered up and brought back to earth. A big lesson I learned was to keep in check at all times my balance and control of the boat.
I did not qualify or even get any "points" toward qualifying for the National Rowing Championships (NRCs) held at ELK LAKE, this year, this weekend. It was defeating for about a week - knowing that this is the biggest annual race and a chance to get discovered... and I'm not even there. Lesson learned: keep on top of things, i have to check websites and bulletin boards nobody is going to do it for me.
I'M GOING to watch the NRC finals tomorrow! Very exciting.
Monday: run workout - usually speed intervals
Tuesday: morning row at Elk Lake with VCRC 5:45-7:30am. PM - Erg workout
Wed: morning row on Elk Lake technique
Thurs: AM row on Elk Lake PM Erg workout
Friday: AM long run ~1:15
Saturday: Morning workout with Elk Lake 7:30-9am Afternoon Erg workout.
Sunday: Off, relax and re-charge.
Since I only work MWF, This schedule works wonders. I have extra time - which gets devoted to business. I know I will need to get some more work soon(like T,Th,Sat) but I like the schedule while I have it.
On-Water Rowing:
Well well, what can I say about this. I first hit the water on Aug. 20th, 2010 5:40am, for the first time ever in a single. I had rowed 2 other times in a double scull, but one of those time was 7 years prior at UBC. I was tense and jittery, to say the least, which are both characteristics don't go well with single sculling. In summary, the boat is tippy - and I was not very confident I could keep my head above water, literally.
But, the Senior coach at VCRC was confident in my abilities (or bullshitting) and let me go out with the group. We just rowed an easy WU to point 1, and pressure pyramid to point 2 (the island). I was all over the place, not only in my boat trying to keep above water, but on the circuit, getting too close to either side - or to other boats. All in all, I survived my first day - with many blisters on my hands. Pffeuf.
The next couple morning rows were excited and my skills jumped dramatically every time I was in the boat....until the big flip. It was the End of August, I had rowed at least 7 times on my own with no real trouble - then I got caught by the infamous Elk Lake seaweed- it got a strangle-hold on my left blade, and I was swallowed up within 0.12 seconds, flipped and under. I was sobered up and brought back to earth. A big lesson I learned was to keep in check at all times my balance and control of the boat.
I did not qualify or even get any "points" toward qualifying for the National Rowing Championships (NRCs) held at ELK LAKE, this year, this weekend. It was defeating for about a week - knowing that this is the biggest annual race and a chance to get discovered... and I'm not even there. Lesson learned: keep on top of things, i have to check websites and bulletin boards nobody is going to do it for me.
I'M GOING to watch the NRC finals tomorrow! Very exciting.
3 Month summary
So, I have been away from posting for over three months, this is what happened:
Graduate from Chiropractic University, move back to Canada (Fernie), in Fernie for two weeks, start my LifeSport kinesiologist "coach" workouts daily,run in whitefish lake run 10km (2nd) fly to Halifax for 2 weeks, continue daily workouts (erg, run, strength), fly to Edmonton and then Yellowknife, stay for 7 days and continue workouts. Fly to Fernie for 5 days, drive to Vancouver, Move to Victoria Aug. 16th, 2010.
Victoria, BC! Look for place to live, sleep in car for 5 days. Find a month-to-month place in View Royal. Find work in Sooke, MWF. Join Victoria City Rowing Club (VCRC) and row with Senior group (27+). Continue with daily coached (online) workouts. Meet many speedy fast rowers I look up to.
Graduate from Chiropractic University, move back to Canada (Fernie), in Fernie for two weeks, start my LifeSport kinesiologist "coach" workouts daily,run in whitefish lake run 10km (2nd) fly to Halifax for 2 weeks, continue daily workouts (erg, run, strength), fly to Edmonton and then Yellowknife, stay for 7 days and continue workouts. Fly to Fernie for 5 days, drive to Vancouver, Move to Victoria Aug. 16th, 2010.
Victoria, BC! Look for place to live, sleep in car for 5 days. Find a month-to-month place in View Royal. Find work in Sooke, MWF. Join Victoria City Rowing Club (VCRC) and row with Senior group (27+). Continue with daily coached (online) workouts. Meet many speedy fast rowers I look up to.
Wednesday, March 31, 2010
Plan A (1.2)
I have been busy with other parts of my life up until this past weekend. I now have the opportunity to really clear my mind and make some solid plans for the future.
1. Start training consistently with a schedule.
A. Short Term Weekly:
Mon: Easy Run
Tues: Morning Row 5-7am w/stretching and strengthen Evening: Running intervals
Wed: Cross train and Core workout
Thurs: Morning Row 5-7am w/stretch and strengthen
Friday: Easy run/rowing machine
Sat: Morning group row 7-9:30am and cross train
Sun: Morning Sculling? Long run core workout.
B. Long Term:
3months - train with local team and get as many pointers as possible, find contacts in Victoria area to transfer to competitive team.
6months - Train with competitive team and look to always improve all aspects
1year -
18months-
2years+
2. Learn all there is about rowing.
-History
-Famous athletes
-Training regimes
-Motivation
-Visualization
3. Make contacts in the Rowing world and pick their brains
4. Re-assess weekly.
1. Start training consistently with a schedule.
A. Short Term Weekly:
Mon: Easy Run
Tues: Morning Row 5-7am w/stretching and strengthen Evening: Running intervals
Wed: Cross train and Core workout
Thurs: Morning Row 5-7am w/stretch and strengthen
Friday: Easy run/rowing machine
Sat: Morning group row 7-9:30am and cross train
Sun: Morning Sculling? Long run core workout.
B. Long Term:
3months - train with local team and get as many pointers as possible, find contacts in Victoria area to transfer to competitive team.
6months - Train with competitive team and look to always improve all aspects
1year -
18months-
2years+
2. Learn all there is about rowing.
-History
-Famous athletes
-Training regimes
-Motivation
-Visualization
3. Make contacts in the Rowing world and pick their brains
4. Re-assess weekly.
Tuesday, March 2, 2010
Blog Day 1
I have decided to document my trials and tribulations with the adventure of becoming a technical and efficient rower. I will give a short history of my background in the sport of rowing and the future path I hope to follow in following posts.
I also feel that if I write my thoughts/plans/dreams down where I can visually see it then I have more probability and accountability in following through with it.
I also feel that if I write my thoughts/plans/dreams down where I can visually see it then I have more probability and accountability in following through with it.
Subscribe to:
Posts (Atom)