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[old] AussieTaff · Post by **[old] AussieTaff** » November 15th, 2005, 9:52 pm

That's great news Niall, looks like the BIRC show is back on the rails for you. After reading about your back flare up in your BLOG I thought 'what a bummer' but like a true Taff you have bounced back with a vengeance. Good luck in the remaining lead up and Go Get Em on the day Tiger. TaffWeb looks great too Niall, I'm really enjoying reading the Bios as they materialise - what a varied team we are (and we've only just scratched the surface re the interviews with most of the Taffs still to come). Hope to do the challenge (4 x 750m) soon as I'm now back in Melbourne where the heat and humidity is nowhere near that of Qld (yet). Enjoy the next few days of gentle lead up work, Martin PS Personally I don't mind where the Taff thread is located (USA or UK forum) - both are about the same distance by carrier pigeon from Oz As most of the team are located in either the UK or USA I guess its 6 of one .... Maybe expat Taffs in other parts of the world are more likely to visit the USA site and spot TA there but then again the UK is the 'spiritual' home of Taffs ! So ???

[old] Citroen · Post by **[old] Citroen** » November 16th, 2005, 7:57 am

This week I've done the following: Mon: 10K R20 43:13.2 Tue: 10K R19 42:04.5 Wed 10K R18 43:34.6 I've got a session planned for tomorrow and Saturday. What should I do for Thursday? a) A Peter Wilkinson workout? B) 20' w/u, 4*500, 10' c/d? c) 20' w/u, 2K (750hard, 500paddle,750hard), 10' c/d? d) 40' unrestricted? e) 40' restricted? What rate? f) something different? For Saturday, I was just going to do a light 40' unrestricted UT2. See <a href='http://www.concept2.co.uk/forum/viewtop ... ht=#156765' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... #156765</a> for Peter's excellent training session.

[old] seat5 · Post by **[old] seat5** » November 16th, 2005, 9:32 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Citroen @ Nov 16 2005, 11:57 AM)</div></td></tr><tr><td class='quote'>This week I've done the following: Mon: 10K R20 43:13.2 Tue: 10K R19 42:04.5 Wed 10K R18 43:34.6 </td></tr></table> what's R20, R19, R18? spms?

[old] dadams · Post by **[old] dadams** » November 16th, 2005, 9:38 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(seat5 @ Nov 16 2005, 08:32 AM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Citroen @ Nov 16 2005, 11:57 AM)</div></td></tr><tr><td class='quote'>This week I've done the following: Mon: 10K R20 43:13.2 Tue: 10K R19 42:04.5 Wed 10K R18 43:34.6 </td></tr></table> what's R20, R19, R18? spms? </td></tr></table> Rate of 20 - R20 Rate of 19 - R19 etc.

[old] dadams · Post by **[old] dadams** » November 16th, 2005, 9:42 am

Ok...did the challenge again last night. This time with the 1'30" rest instead of the 3' like I did last time. Results: 2:12.2 - 1:28.1 2:12.4 - 1:28.3 2:12.7 - 1:28.5 2:11.3 - 1:27.5 I'm gonna call this one done. Oh...average SR was 32.

[old] Citroen · Post by **[old] Citroen** » November 16th, 2005, 10:02 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(seat5 @ Nov 16 2005, 01:32 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Citroen @ Nov 16 2005, 11:57 AM)</div></td></tr><tr><td class='quote'>This week I've done the following: Mon: 10K R20 43:13.2 Tue: 10K R19 42:04.5 Wed 10K R18 43:34.6 </td></tr></table> what's R20, R19, R18? spms? </td></tr></table> It means I was concentrating on what I was doing and keeping the stroke rate controlled at 20SPM on Mon, 19SPM on Tue and 18SPM today. [No, I can't do R17 tomorrow, I struggle to rate that low - being a shortie at only 173cm tall.] For someone who started rowing 20-odd months ago with damper 10 at 32SPM like a Duracell bunny this is a confirmation that I can do it, with a decent stroke and lots of strength. The rate restricted rows are strength building. Some folks find them deadly boring, but not me.

[old] Niall · Post by **[old] Niall** » November 16th, 2005, 10:59 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(dadams @ Nov 16 2005, 08:42 AM)</div></td></tr><tr><td class='quote'>Ok...did the challenge again last night. This time with the 1'30" rest instead of the 3' like I did last time. Results: 2:12.2 - 1:28.1 2:12.4 - 1:28.3 2:12.7 - 1:28.5 2:11.3 - 1:27.5 I'm gonna call this one done. Oh...average SR was 32. </td></tr></table> Who's gonna tell Speedy it was 2mins rest?! Great result all the same Speedy!!

[old] dadams · Post by **[old] dadams** » November 16th, 2005, 11:06 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Niall @ Nov 16 2005, 09:59 AM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(dadams @ Nov 16 2005, 08:42 AM)</div></td></tr><tr><td class='quote'>Ok...did the challenge again last night. This time with the 1'30" rest instead of the 3' like I did last time. Results: 2:12.2 - 1:28.1 2:12.4 - 1:28.3 2:12.7 - 1:28.5 2:11.3 - 1:27.5 I'm gonna call this one done. Oh...average SR was 32. </td></tr></table> Who's gonna tell Speedy it was 2mins rest?! Great result all the same Speedy!! </td></tr></table> What's an extra 30 seconds among friends eh?

[old] Niall · Post by **[old] Niall** » November 17th, 2005, 8:04 am

Did my final training session this morning before BIRC. As it was an important one, I've pasted my diary/blog entry for the day here: PERFORMANCE Target session: 20mins ( 7:08 ) Warmup 20mins / 4659m / 2:08.8 / 22spm Target session: 2x750m 32spm+ 1:43-1:46 Plan: Race start then maintain 1:46 pace to end. Try and maintain >33spm 1) 750m / 2:37.1 / 1:44.8 / peak187pm / avg172bpm / 35spm Splits (250m): 1:42.8 36spm 1:45.4 34spm 1:46.2 35spm 2) 750m / 2:34.7 / 1:43.1 / peak190pm / avg175bpm / 37spm Plan: Race start then maintain 1:45 until 250m to go then sprint. Try and maintain >33spm Splits (250m): 1:43.2 37spm 1:44.8 (36spm) 1:41.4 (39spm) Target session: 10mins Warmdown 10mins / 1835m / 2:43.5 / 15spm COMMENTARY Standard 20mins warmup to start then 10mins rest before attacking the first of two 750m sets. Decided the first set I'd pace it at 1:46 after a race start and try and maintain a >33spm. Felt good and strong throughout the first set and completed it in 1:44.8 avg pace at r35 so very pleased. 5mins rest then the second set. Plan for the second set was to, again try and rate higher than normal and maintain 1:45 for the first 500m and then kick home in the last 250m. Stuck to the plan well and despite having to dig very deep in the second half of the set, I managed to do 1:41.4 for the final 250m . Overall avg pace for the second set was 1:43.1 at r37. REFLECTIONS Very pleased with this final session before BIRC. Felt reasonably comfortable rating a lor higher than normal (not sure I could maintain that for a whole 2000m but maybe final 750-1000m. Really pleased with my sprint finishing over the last two weeks too, I just hope this means it's all coming together at the right time. OTHER STUFF Very productive day off work yesterday. Putting together a DVD for both the Enfield and Newark IRCs and probably got about another 8hrs worth of work to do. Blake Mulder has kindly provided me with the DV that he took so I've got to import his footage, create the DVD menus and then burn a master copy. For this DVD I've added starting lineups and results pages straddling each race coverage so hopefully that will enhance the viewing pleasure

. Weight: 73.7kg Happy with weight today. With some discipline, that should mean I'm 73kg by Sunday morning which will allow me to fuel up and still be under 75kg. Fun Image of the Day <img src='http://homepage.ntlworld.com/niall.w/Fu ... odbaby.jpg' border='0' alt='user posted image' />

[old] mpukita · Post by **[old] mpukita** » November 17th, 2005, 8:21 am

Niall: Sure sounds like you're ready for BIRC. As I told Dougie, stay controlled (the adreneline will be surging) and all the training will take care of everything else. You'll post a time that I'll be proud to use as a target for next year. That photo of the day is priceless. I've already sent it to a number of friends! Rest well, and please do kick some a$$ on Sunday. No need to take names. Regards -- Mark

[old] Niall · Post by **[old] Niall** » November 17th, 2005, 8:49 am

Cheers Mark. Only doubts now (which I'll sort out before Sunday!) are how I'll deal with: 1) Being on the front row. I've always been a bit of a show off in a crowd so I need to make sure I don't let the crowd spur me on too early. Great for the final stages but need to block them out for the first 1500m or I'll fly and die. 2) The atmosphere at BIRC last year was very dry (and I don't just mean Sir Pirate's gags!) and it made inhalation difficult. Alot of rowers (including me) were 5 seconds off their expected time. These will be sorted out by Sunday though. This is the really tough phase, the mental prep! Gotta get it nailed!

[old] dadams · Post by **[old] dadams** » November 17th, 2005, 9:11 am

Niall, Gotta agree with Mark. Stay focused, and realize that this is only another 2k. Just like you've been doing at home. Race your race, and you won't have another episode like your last race. Hydrate!!!

[old] Niall · Post by **[old] Niall** » November 17th, 2005, 9:22 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(dadams @ Nov 17 2005, 08:11 AM)</div></td></tr><tr><td class='quote'>Niall, Gotta agree with Mark. Stay focused, and realize that this is only another 2k. Just like you've been doing at home. Race your race, and you won't have another episode like your last race. Hydrate!!! </td></tr></table> So drinking lots of water is a good thing then yeh? Just kidding, I learnt my lesson the hard way and am relieved it wasn't at BIRC but a regional race. Weight is fine so I'm happy I can fuel up - including hydration - beforehand without going over the 75kg limit. I've now received my race plan. It's not sub-7:00 but who knows on the day. The tank'll be empty by the end of the race no matter what!

[old] Citroen · Post by **[old] Citroen** » November 17th, 2005, 4:21 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Niall @ Nov 17 2005, 01:22 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(dadams @ Nov 17 2005, 08:11 AM)</div></td></tr><tr><td class='quote'>Niall, Gotta agree with Mark. Stay focused, and realize that this is only another 2k. Just like you've been doing at home. Race your race, and you won't have another episode like your last race. Hydrate!!! </td></tr></table> So drinking lots of water is a good thing then yeh? </td></tr></table> I've managed to rescue a 2 litre Irn Bru bottle before it went in the bin. I've also primed two dry cycling bottles with 52g of PSP (something to drink between weigh-in and race). I intend to emulate Aquarius. There's no way I'll be too dry. I don't want to over do it, there is nothing more uncomfortable than rowing with a full bladder. The only thing worse is the result of baked beanz; a big eggy f*rt before you start. I did that 4*500m 3:00r this morning that you commented on in my diary. I'm still wavering between 1:46.0 and 1:47.0 as a starting pace. I'm going to try to follow Mike Caviston's race plan <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE("Mike Caviston")</div></td></tr><tr><td class='quote'>800m (40%) @ GP +1; 600m (30%) @ GP; 400m (20%) @ GP – 1; and 200m (10%) @ GP – 2. </td></tr></table> If I start at 1:46.5 that is 800m @ 1:46.5, 600m @ 1:45.5, 400m @ 1:44.5 and sprint for home 200m @ 1:43.5. Total: 7:02.0 Since I'm behind you on row B; I may just match you stroke for stroke.

[old] Niall · Post by **[old] Niall** » November 18th, 2005, 9:11 am

Very interesting post Dougie. Caviston's race plan makes a lot of sense and I may just try that in the gym some time (but not BIRC; already got my instructions!). What stroke rate do you normally row at? I'll be doing 131-133spm most of the way. Not sure what I'll be rating at the end as my vision always goes blurry!

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