Trans Canada Row

[[old] Canada Goose]

Oops, don't know how I did that! I was trying to say:<br /><br />Hi Jim,<br /><br />Just wondering about Zeb? He doesn't do major metres, but they do add up eventually. He rowed on Monday and is planning a row for later today. He didn't post Monday's row here, should he or not?<br /><br />Shannon

[[old] ulu]

<!--QuoteBegin-Canada Goose+Jan 4 2006, 04:11 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Canada Goose @ Jan 4 2006, 04:11 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Oops, don't know how I did that!  I was trying to say:<br /><br />Hi Jim,<br /><br />Just wondering about Zeb?  He doesn't do major metres, but they do add up eventually.  He rowed on Monday and is planning a row for later today.  He didn't post Monday's row here, should he or not?<br /><br />Shannon <br /> </td></tr></table><br /><br />Zebs miles are showing up in the TransAtlantic Row. Let me know if you want them posted to the Cross Canada Row instead. <br /><br />Jim<br />

[[old] rr1kirk]

Jan.4 - 11.2km<br /><br />Sorry Jim, guess I'm thicker than most. Still don't know if these are being double posted. I'm still posting these in my online log as well as mentioning them here..<br /><br />The machines at the club were cleaned. The old "careful what you wish for" applies. Rowing at df120 after df 71 was like being on a whole different apparatus.<br /><br />Rowed the CTC Jan challenge today. 30 min@20 spr 7204. New PB by a bit. Guess the extra acceleration helped a bit.<br /><br />Cheers,<br />Kirk

[[old] ulu]

<!--QuoteBegin-rr1kirk+Jan 4 2006, 05:29 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(rr1kirk @ Jan 4 2006, 05:29 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Jan.4 - 11.2km<br /><br />Sorry Jim, guess I'm thicker than most.  Still don't know if these are being double posted.  I'm still posting these in my online log as well as mentioning them here..<br /><br />The machines at the club were cleaned.  The old "careful what you wish for" applies.  Rowing at df120 after df 71 was like being on a whole different apparatus.<br /><br />Rowed the CTC Jan challenge today.  30 min@20 spr 7204. New PB by a bit.  Guess the extra acceleration helped a bit.<br /><br />Cheers,<br />Kirk <br /> </td></tr></table><br /><br />Sorry Kirk. The confusion was on my part and permeated through the forum.<br /><br />You should continue to post your kliks here so they can be added to the Cross Canada Row. (I will make sure you are on the excluded list for the Trans Atlantic Boat)<br /><br />Boy, am I looking foward to the day we are all in the same boat <br /><br /><span style='font-family:Arial'><b><span style='color:red'>Congrats on the new PB by the way!<br /></span></b></span><br /><br />Keep on rowin',<br /><br />JIm

[[old] DArcy]

Jan 4 -- 10km today.<br /><br />I'm thinking about starting training for a marathon row in late April. This would be my first time -- I completed a half marathon last March. Any tips from experienced marathoners on a 3+ month training program?<br /><br />D'Arcy

[[old] Mark Keating]

Jan. 4 - 8K total<br />2K warmup<br />8x500 with a target of 1:50 or faster; averaged 1:49.3 r25 without a great deal of difficulty ,<br />2K cooldown<br /><!--QuoteBegin-rr1kirk+Jan 4 2006, 07:29 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(rr1kirk @ Jan 4 2006, 07:29 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Rowed the CTC Jan challenge today.  30 min@20 spr 7204. New PB by a bit.  Guess the extra acceleration helped a bit.<br /> </td></tr></table><br />Congrats on the 30' Kirk, I'm going to wait a couple of weeks before I give it a go.<br /><br />Thanks again for all your work Jim!<br /><br />Mark

[[old] Calgary Rob]

Hi all,<br /><br />10km for me today (4th Jan)<br /><br />Bye!

[[old] ulu]

12 k for me today.<br /><br />8x500 with a goal of <1:50 on each. (Sounds like Mark and I are on the same plan - Wolverine?)<br />I hadn't done a level one in a few months so my goals were somewhat out of reach, but sure was a good workout <br /><br />Keep on rowin',<br /><br />Jim

[[old] Canada Goose]

[quote=ulu,Jan 4 2006, 04:22 PM]<br /><br />[/quote]<br /><br />Zebs miles are showing up in the TransAtlantic Row. Let me know if you want them posted to the Cross Canada Row instead. <br /><br />Jim <br />[/quote]<br /><br />Jim, <br /><br />That's fine. He's probably pleased to not have to post every time he rows for January at least. <br /><br />Shannon

[[old] Yukon John]

Just 6k for me this morning. It's hard to hold back and take easy (short row) days in preperation for a race, with the January distance challenge going on! Great Job there Kirk!!! I like seeing that Canadian boat over in the UK waters . I've only rowed hard at the 20 s/m pace for short distances. How did it go for you over the course of the race (especially the last 5-10 minutes?) I hope to join you on Saturday. Maybe we'll fill two boats this month? If anybody isn't sure what we're talking about with the Cross Team Challenge, please ask!

[[old] jetwbt]

<!--QuoteBegin-DArcy+Jan 5 2006, 04:52 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(DArcy @ Jan 5 2006, 04:52 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I'm thinking about starting training for a marathon row in late April.  This would be my first time -- I completed a half marathon last March.  Any tips from experienced marathoners on a 3+ month training program? <br /> </td></tr></table><br /><br />C2's tips are quite good. I'd plan on HM's for the mid Jan, Feb, and Mar, and a 30K piece mid April about one or two weeks before. Get your weekly totals up to around the 100K mark. Long steady state pieces help. <br /><br />For the marathon itself, I go through a shirt every hour, drink a litre of water every hour, and try to eat something throughout. Apple slices were okay but not optimal. <br /><br />Congratulations to Kirk on the new PB!<br /><br />January 6th 20K 1:12:32 1:48.5 splits.<br /><br />cheers,<br /><br />Brian

[[old] rr1kirk]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I've only rowed hard at the 20 s/m pace for short distances. How did it go for you over the course of the race (especially the last 5-10 minutes?) </td></tr></table><br /><br />Hi John,<br />The row wasn't as tough mentally as I thought it would be. I had to keep an eye on the rate, but it was just a much more relaxed pace tan I'm used to.<br />My hands were sweatier than usual, probably from trying to get the most out of each stroke.<br />The last five minutes was tougher mentally than physically. I had to try to get more distance (I had the monitor set to projected distance) from each stroke and keep the rate at 19-20. Quite different than my norm of upping the stroke rate as well. I had a distance goal in mind and only varied from it by + 25m.<br />I'll try again usung the same plan.<br />Keep in mind that I'm still new at this and not willing to make an all out effort for 30 min. I probably could go harder but I'm still letting my body get used to it. (300,000m total so far). This probably means that for those who give it their all the last 5 min are going to be physically harder.<br /><br />Cheers,<br /><br />Kirk

[[old] Yukon John]

Thanks for the info. on the 30 minute 20 s/m thing Kirk!<br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->C2's tips are quite good.  I'd plan on HM's for the mid Jan, Feb, and Mar, and a 30K piece mid April about one or two weeks before.  Get your weekly totals up to around the  100K mark.  Long steady state pieces help.  <br /><br />For the marathon itself, I go through a shirt every hour, drink a litre of water every hour, and try to eat something throughout.  Apple slices were okay but not optimal. </td></tr></table><br /><br />Brian's tips for the marathon are great. Shannon and I recently did marathons and a few things worked well for us. I did a long row once / week, Shannon did one once every two weeks where we started with the 1/2 marathon distance and increased each long row by 2.5k going up to 35k. These were done at the pace we wanted to do the marathon in. It's great training and gives you a chance to find a pace that works and get the confidence to complete the distance. It also allows you the chance to find out ways of drinking and what food works well.<br /><br />On drinking, it worked for us to have the erg near a wall with a hook about head level. We then had a Camelback with a long tube hanging on the hook. We didn't have to stop rowing at all. Just slow down the pace a bit, grab the tube and put it in your mouth and spit it out once you've taken a few drinks. I sweat a lot and ended up going through having the Camelback filled 3 times. About 4 liters. I also ate chunks of banana (they seem to slide down the throat easily) and pieces of Francois's power bar recipe every 15 minutes. Shannon ate after a set distance.<br /><br />One of the hardest part of marathoning on the erg is the sore bum syndrome! One thing that worked for me (and I haven't seen this listed else where) is what I call, "bum shifting." Towards the end of the row when the bum is hurting and the legs are getting tired, I shift both knees slightly to the left during the recovery and begin the drive up on one cheek and dropping down to the full bum down part way through the drive, then switch on the next recovery. This gets half the bum a bit off of the seat and I found that it uses the muscles slightly differently and It seemed to geve me a bit of a boost. Someone else please jump in if you know of any problems with this. It doesn't seem to affect the knee joint negatively, but I'm not an expert in bio-mechanics.<br /><br />Another thing that helped me a lot with both training and the event itself was to use a heart rate monitor. This helped me with my technique. If I was going at a set pace and my pulse started to climb, I'd examine my technique and strokes / minute to see what I could do to lower my pulse to a steady state that I could maintain. It's easy to forget about technique, especially when tired, this helped.<br /><br />One last thing that worked for us dealt with sweaty hands and blisters. Shannon used toddler tube socks over the handles to soak up sweat and with a support person (me) could have them switched during the row without stopping. I just used a soft hand towel and would put it over the handle for 300 meters and take it off for 700 meters. It helped a lot (I only had one small blister) and it's something else to look forward to (just like the food and drink.) Having something to look forward to really helps break up the distance into manageble chunks. Hope this helps? John.

[[old] Yukon John]

I'm in the boat! (CTC boat that is.) Kirk and Shannon got me inspired so I thought I'd give it a try today. I broke my regular 30 minute pb by around 400 meters. I was able to pull 7772 meters 20s/m, 155.8 pace and a ave. HR of 174. I wouldn't say it was fun, but I didn't think it was as deadly as a regular race. Time to do a good stretch session, especially my back! John.<br /><br />Oh ya, 22k today.

[[old] ulu]

<!--QuoteBegin-Yukon John+Jan 5 2006, 06:42 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Yukon John @ Jan 5 2006, 06:42 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I'm in the boat! (CTC boat that is.) Kirk and Shannon got me inspired so I thought I'd give it a try today. I broke my regular 30 minute pb by around 400 meters. I was able to pull 7772 meters 20s/m, 155.8 pace and a ave. HR of 174. I wouldn't say it was fun, but I didn't think it was as deadly as a regular race. Time to do a good stretch session, especially my back! John.<br /><br />Oh ya, 22k today. <br /> </td></tr></table><br /><b>Average HR 174!</b> Awesome work John. Congrats on the PB!<br /><br />14k for me today.<br />Wlv level 4 <br /><br />Are any of you having trouble viewing the Trans Atlantic Row site in google earth?<br /><br />Keep on rowin'<br /><br />Jim