January Testing

We are heading into the late January testing sessions. On Monday this week we went through the lactate step-test and later this week is the 6km and 2km erg tests. It will be a good to see how our training has come along over the past few month and progressed to now. I previously completed the lactate step test on my own before I was invited to join the LWT guys.  Below is a shot of the lactate step testing (Rares was stuck in Vancouver from the ferry cancellation). We are waiting for the official results, but I know that I was able to push through one more step keepin my lactate below 0.4 mmol before I made the final push. (more info on this later)

Above: Travis getting the finger-stick to take a blood sample. He may have a secret weapon that allows him to push harder than most!

Fall Training.

The week after the National Rowing Championships (NRC's) I was hoping for a nice down week of recovery and rest. Instead, there was a battery of physiological (and psychological) testing called the RADAR - as I have mentioned previously, it involves 5 tests on the erg (indoor rower) and one on-water time trial;
10 stroke Peak Power (watts)
1minute (meters)
2000m (time)
6000m (time)
60minute (meters)

In my opinion, I like the idea around the testing session; a quantifiable way to determine fitness, and this series includes anaerobic power, lactate threshold, and aerobic endurance all in a few days! I do find it an emotional drain to get through each time around and luckily RCA has recently changed it from 4x/year down to only 3x.

I have improved my scores again from the last time (Aug. 2011) but I still have an arch-nemesis in the 6000m test. I consistently have frustrations just past half-way in the test and have under-performed the past 3-4 attempts. It will become my new "motivator" for the winter training.

Now that the RADAR scores have been submitted and I can get into winter training I feel the weather is cooperating perfectly. See below for the 10 day forecast outlook;

Training will be a combination of long Erg workouts at low rate (16-22 Strokes/minute), Rowing for LSD (long steady distance), and weight sessions 3x/week. I'm very excited to get into it.

August 2011 Radar finished

And it is official. The Aug. 2011 RADAR is finished and submitted to Rowing Canada Aviron. I'm happy with with results, but I already know that I can improve on a few key tests. Have a look:
Peak Power (190 Drag Factor) 861 watts 01:14.1 [25]
Peak Power (Testing Drag Factor) 816 watts 01:15.4 [72]
1 Minute 364 metres 625 01:22.4 [47]
2000 Meter 06:22:4 time 401 01:35.6 [74]
6000 Meter 20:31:4 time 324 01:42.6 [74]
60 Minute 16529 metres 271 01:48.9 [25]
Time Trial 2000 Meter (1x) 07:20:6 time 01:50.1 [98]

The [brackets] mean points. And the totaled up score is 415.... That is 75 points more than last time. It is greater than the 350 that I was trying to hit, but the next level for me to hit is 600. A total points >600 would hypothetically mean I should be a regular at the National Training center (In theory).

My personal thoughts on this round, now my fourth, is that I dread these six tests for weeksmonths in advance unknown of my ability and motivation. At the same time, I really enjoy the feedback of systematic testing and being able to compare to others. A few distractions this round; I was able to directly "compete" against my rivals, sitting right beside them on the erg or in the water, these same guys are also now my team-mates*. They brought the best power out of me, and I hope I helped them push harder too. This is where the team dynamic comes together and makes everyone work harder.

This RADAR score gets applied to my future funding for travel to the National Rowing Championships in Welland, Ontario November 11-13, 2011. I hope it was enough.

* - Selections and confirmations for teams are not completed until early September.

Full Time

Hey, I have taken time away from the posting here, directly due to the fact that I didn't want to hype/psych my testing that occurred this week. I just wanted a regular no-pressure routine for the past 10days to get through the psychological battle that is RADAR testing.

So, as I mentioned before, the tests are as follows:
Erg
Peak Power (10 stroke max watts)
1minute (distance in metres)
2000m (time or split/500m)
6000m (time or split/500m)
60min (distance)

Also, an on-water time-trial is happening on Aug. 27th. (2000m)

Everything, so far, has worked out as planned, except for the 6000m test. There is a chance I may redo the test next Monday, which is the last possible day before the scores are submitted.

Aug. 22nd, Monday, was my first day joining "The Team" - the PanAm group training full time till the Games start in Guadalajara, Mexico on Oct. 15th. So far, I have had so much fun. It feels like summer camp, except for very hard working grown-ups. We joke a bit and tell stories, then go through a few "activites" then stop and joke a bit more and tell crazy stories... I'm having just a blast. I know that there is real physical exertion to be done for me down the road, and I need to work extra hard to catch up to the other guys, but I'm very excited for the possibilities.

The photo below is what Erg tests are like, in the Spracklin Room at the Elk Lake boat house, except all the Ergs are filled with sweaty beasts and a couple lightweights sprinkled here and there. (more on that later)

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.

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.

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!