Set up my new turbo trainer and attached my road bike. Did about 40 minutes varying intensity playing with the resistance and gears. Will attach a sensor to get an idea of speed and cadence for future.
22/01/2015
30 minute erg r20, 8004m 1:52.4 split.
Only just made the 8k which is absolute minimum standard for 30 minutes hard, so just need to be consistent with training, should be back around 8200m by April training camp ideally.
Giant Sets:
Military Press: 40/3, 50/3, 60/3, 70/3, 75/3, 60/3
DB Row: 26/3, 32/3, 38/3, 44/3, 50/3, 28/3
DB Romanian Deadlift: 26/3, 26/3, 26/3, 26/3, 26/3, 26/3
Boom, 160kg squat! Getting close to PB territory and that is my best lift on squats when in full rowing season with the amount of endurance work I am doing.
2 x 6k on erg r20 1:59.3 split. Legs sore today so just kept UT2 to keep it ticking along. Training is going great and maybe buying my first car tomorrow!
@ theBird - Thanks man, pretty happy with the direction things are moving in, just need to bring the aerobic fitness up to scratch. I am eating a lot, but keeping it mostly lean meat, green veggies, rice and eggs and trying to cut out junk food binges. Rest days, I am genuinely trying only to have them when absolutely necessary, I feel UT2 stuff is better for me when feeling a bit tired like today to keep the fitness improving.
If I am disciplined with sleep I don’t feel to bad, just I am still looking for a new job as the negative atmosphere at my current workplace is draining, but I am getting better at leaving it behind when I step out of the office and that has had a positive impact on my training.
[quote]Ironwarrior25 wrote:
If I am disciplined with sleep I don’t feel to bad, just I am still looking for a new job as the negative atmosphere at my current workplace is draining, but I am getting better at leaving it behind when I step out of the office and that has had a positive impact on my training.[/quote]
Keep your head up bro.
I have been in similar situation where the workplace I was in was very negative, and I found it very draining. Just stay professional at all times and it won’t be long before you get out.
[quote]Ironwarrior25 wrote:
If I am disciplined with sleep I don’t feel to bad, just I am still looking for a new job as the negative atmosphere at my current workplace is draining, but I am getting better at leaving it behind when I step out of the office and that has had a positive impact on my training.[/quote]
Keep your head up bro.
I have been in similar situation where the workplace I was in was very negative, and I found it very draining. Just stay professional at all times and it won’t be long before you get out.
tweet
[/quote]
Yeah will keep at it whilst it is paying well. There are a couple of other opportunities out there, but will only leave for the right thing. Did you move on?
[quote]Ironwarrior25 wrote:
Yeah will keep at it whilst it is paying well. There are a couple of other opportunities out there, but will only leave for the right thing. Did you move on?[/quote]
Yes I did. Although I did have to wait for the right opportunity to leave.
[quote]Ironwarrior25 wrote:
Yeah will keep at it whilst it is paying well. There are a couple of other opportunities out there, but will only leave for the right thing. Did you move on?[/quote]
Yes I did. Although I did have to wait for the right opportunity to leave.
tweet[/quote]
Fair enough. Same thing I am doing at the moment. Just need to keep shutting it out of my mind when I leave the office!
AM
8km outing in coxed 4. 4km at race pace ready for next week. Really strong outing! Excited about racing in this crew.
PM
25 minutes on the turbo with a few intervals in there. Had to postpone Deadlift session as blisters on my hand are opening and want them to be right when racing as it is horrible rowing with cut hands.
Division 1:
1st race was in the coxless 4. Outings had been good and for once I was in a crew which had plenty of time on the water together. We had never rowed on this river before and it was the first time our bowman had steered in a race so it was a big learning curve. Our first error was at the start, we starting winding up too early to race pace, before bringing it back down then ended up having a scrappy push off the start line. Took us 300m to hit our normal rhythm, but at this point we were moving well. We left the 2 crews setting off close behind us for dead. The rest of the race was solid, not our best, but a decent effort nevertheless.
Towards the end we started overtaking junior 8s (why they were set off before senior mens 4s I don’t know). This threw our line a bit, but overall the rowing was solid. We also didn’t realise we were at the finish line so never got a proper push and wind to the end. When the results came out we got a solid 2nd place, but were 27s off the winners. Long way to go in this category, but valuable race experience was gained and we know what we have to aim towards. I think we could knock of 10s easily with a better start and finish and a steersman being used to rowing to the limit whilst having to look behind and get the best lines. The rest is the gap we have to make up with fitness, power, technique and in may case dropping a few kg.
Division 3:
2nd race for us was in the coxed 4. Same crew, but with a coxswain this time meaning no worries about steering, just time to focus on the rowing. No mistakes made at the start this time and I have never rowed in a crew wanting to win so bad. The rate was aggressive and over 30 strokes per minute the whole way whilst maintaining length and composure which is really hard to do when rowing at your limits. Through the middle section we overtook 2 boats and further down the course even went past an 8. We picked it up and went for a fast aggressive push to the finish 700m out. By this point I was in pain and the lactic acid made every stroke a chore. All I could do was sit up and keep the rhythm steady for the rest of the crew behind me. Given the effort we exerted, we did well to maintain the length and balance needed to put power down efficiently.
Very pleased with how we rowed. Was one of the best races I have done in a 4 during head season and was so pleased with the balance between technique, commitment and aggression. When the results came out we were only 2s of the leaders. A frustrating 2nd place, but we are getting closer to the prize! My results this year have gone 5th, 7th, 3rd, 2nd, 2nd, so we are moving in the right direction. The crew that beat us has qualified for Henley in the past and they were beating us by over 20s earlier in the season.
Making progress, but not there yet. Think my training has been coming along, but will look to make some small tweaks to my diet to move closer to 85kg. Also, will add some extra crosstraining in the morning to help with aerobic fitness and will also do some extra core work.
AM
Session 1:
8km outing mostly steady state r20-22
Session 2:
Yoga session.
Decent training to recover from yesterday. Never been so drained as I was after the 2nd race. Gave it absolutely everything just need to get that little bit extra in training now.
PM
4.5km in 19:26. This was surprisingly slow, maybe still recovering from Saturday’s race and feeling a bit heavy in the legs after the cycling in the morning.