TimbukTOO Team Room

[garygOP]

no boats at the Boca J.
And they charge $1 to "rent" a towel.
But it is a nice facility with great people.

[Izzzmeister]

Also, the experts are mixed on tapers for 3-4x a week athletes.

One of the best distance [5K and 10K] runners in history, that is, before the Kenyans came on the scene, was Ron Clarke from Australia. There is a story told about him. It seems to be mostly true. He was widely predicted to win an Olympic gold medal and in the process set a world record in one of the 1960's Olympics. Well two days before his event, he decided to do a fast workout and test his fitness. We know where this story is going. He tested his fitness alright: he was timed for a new world record in practice. He did not medal two days later.

I wonder who doubts tapering? One cannot get fitter in the last few days, but one can darn sure get or stay tired. I quickly figured out that rest was what I needed before racing but with a nice warmup on race day. Also, one cannot stuff themselves and get bloated in the days before a race. Carbo loading is something that always has to be done by endurance athletes, not excessively one day before a race.

The 16K was 2K wu, 2K attempt (6:55.2), 200m x 3, 500m active rest (total: 7:38.2, best sprint :36.8), then a 10K at 39:27. Depleted my glycogen nicely.

This workout is a triple whammy. First, the 2K is only 0.6 slower than Sun. Even if one is not tapering, two race pace 2Ks within two days is just not productive. I guess you did not get enough anerobics in with the 2K, so you did 3x200m well below race pace just to make sure that the fast twitch fibers were beaten down. Then a brisk 10K to make sure the tiredness factor was well set in. I'd like to see that two-day-before-a-race workout submitted to a good rowing coach for analysis. I think a large fine would be in order.

On your recommendation, I have handed a large fine to my coach, so now I have a large bill in my LEFT pocket! (Yes, I know, "He who coaches himself, has a fool for a coach!" - but with all the money in Masters Rowing, this is what I can afford...)

Seriously, though, here's my reasoning, again:
1) This was not a race I was going to do very well in, being about 3 weeks behind in my training, so it was incorporated into my training. When I'm ready, likely about March 1, I will make sure to taper before I knock down some SB times.
2) Who doesn't recommend a taper pre-race?
"Not every athlete benefits from tapering... Athletes training less than 6 hours per week also won't benefit much from a true taper. These athletes can take a day or two off right before a race and recover sufficiently to race at their best." (Ed McNeely, Rowing Faster 1st Edition, Pg. 104) I do about 3.5 hours a week, or 55K. Ed McNeely is a physiologist & strength conditioning coach at Rowing Canada. This MAY be rowing-specific.
3) Going for a WR means going at 105% of capacity. That's frying fast-twitch muscles, tendons, muscles, etc. My 2K was likely between 90% and 95%, which is reasonable training.
4) The "2 days" included 3 nights of sleep - Thu., Fri. & Sat.. AND a Saturday afternoon long nap. So, a lot of quality recovery time. Also, my body is very good about telling me when I'm not sufficiently recovered, & I listen to it closely. It whispered no such sweet nothings into my ear Sunday.
5) Saturday is the only day I end up getting some good old-fashioned home cookin', so it's only a question of HOW MUCH I've stuffed myself the day before my Sunday race, not WHETHER I have...

[Cyclingman1]

Okay, Okay. I'm about 50% convinced. It is hard to recall exactly what I did at age 54. I know at 67, I need rest - lots of it.

Take a trip to Hawaii with the LARGE bill in your left pocket.

[Izzzmeister]

All hands on deck, ready to go to bat for TimbukTOO! 18 of 83 members (22%) logged 142,517 total meters Tuesday!

Milestones achieved: Optimal fitness!
Approaching milestones: Bobbie Z (-18,834m) leading Roger G (-32,171m) to 1.6M, Mark Stephens striving for 1.1M (-37,134m), Kristin C anticipating 700K (-32,791m), Ulla D is approaching 300K (-9,961m), Chuck A nears 200K (-10,177m), Sheryl M marching on 100K (-1,504m), Scott W seeking 100K (-5,797m) while Jakob F is pulling for 75K (-3,351m)!

Posted Meters:
Jakob F – 15,373 Very long!
Jerry H – 12,000 After actually resting!
Chuck A – 10,457 Finding time!
Andy I – 10,453 After a very long row yet!
Bob L – 10,015 Super week!

Roger G – 10,000 Not relinquishing his streak!
Bobbie Z – 10,000 Strong rows!
Yisroel H – 8,200 Includes a 5K at 17:48!
Dana H – 8,000 Four in a row!
Mark St – 6,759 Back in the habit!

Ron M – 6,533 Keeping up the increased volume...
Gary G – 6,423 Even longer...
Sheryl M – 6,112 Sweet!
Matthew R – 6,025 Like the good old days...

Kristin C – 5,000 Back in the hunt...
John B – 4,673 Three rows in 4 days!
Ulla D – 4,000 Back to back 4K rows!
Scott W – 2,494 Developing the habit!

[Izzzmeister]

All hands on deck, waiting to see what's in the cards! 13 of 83 members (16%) logged 106,457 total meters Wednesday!

Milestones achieved: Greg H captured 1.9M!!! Ken C achieved 800K!! Jakob F topped 75K!!
Approaching milestones: Bobbie Z in reach of 1.6M (-8,834m), Ray S seeking 1.2M (-29,356m), Glenn Y on the cusp of 400K (-2,072m) while Scott W is nearing 100K (-1,648m)!

Posted Meters:
Jim C – 16,000 Starting the next series of rows...
Andy I – 10,033 Our pally, oh - how he rows!
Ray S – 10,020 Strong effort!
Bobbie Z – 10,000 Steady!
Jakob F – 10,000 Four long rows in 6 days!

Greg H – 10,000 Significant!
Gary G – 9,606 Four!
Dana H – 8,000 The streak grows...
John B – 5,677 The Brooklyn Bomber goes long!
Glenn Y – 5,300 Third row this week!

Scott W – 4,149 Getting serious!
Ken C – 3,905 Going for the million this season?
Jim G – 3,767 Nice going!

[ronmardix]

I'm out of commission for a couple of days. The recent bout of snow shoveling and then snow shoveling some more followed by more snow shoveling has triggered a back spasm.

Did I mention that I recently had to shovel snow? A LOT of snow?

Buy a house, they said. You'll like it, they said. Ugh!

[damselfly]

I'm out of commission for a couple of days. The recent bout of snow shoveling and then snow shoveling some more followed by more snow shoveling has triggered a back spasm.

Did I mention that I recently had to shovel snow? A LOT of snow?

Buy a house, they said. You'll like it, they said. Ugh!

That's strange... I own a house and have never been required to shovel snow around it. I would file a protest with my homeowner's association or local town council if I were you.

(It is over 80 here today. But we have no water. Not just me personally, the state in general. I'm not a fan of the heat, either. Does not make for nice running.)

Rest that back and I hope you're healed soon!

[damselfly]

All hands on deck, preparing to row their hearts out!! A sinewy and sexy 17 of 83 members (20%) logged 201,241 total meters Thursday!

Milestones achieved:
Bobbie Z pushed past 1.6M, Heather R upended 1 MILLION!!, Sheryl M clobbered 100K, and Rob M bypassed 50K!!

Approaching milestones:
Roger G is tearing towards 1.6M (-26,171m), Mark St is battling for 1.1M (-29,134m), Jamie B is hunting for 900K (-18,438m), Kristin C is moving towards 700K (-22,791m), Cindy R is paddling towards 400K (-15,936m), Chuck A is advancing on 200K (-5,177m)

Posted Meters:
Heather R - 46,000 Congratulations on topping 1 MILLION!!! You row, Girl!
Bobbie Z - 21,097 HM!! That's a wrap for the Valentine's challenge, for sure!
Rob M - 17,342 Got his sweetie's meters in before going down in flames**...
Jim C - 16,000 Every day is Valentine's Day!
Yisroel H - 15,629 Put his heart into it!
Ken C - 14,026 Lovin' it!
Bob L - 10,021 Sweet!
Kristin C - 10,000 Double duty!
Jamie B - 9,032 Back in da boat!!
Cindy R - 8,265 Maybe the ducklings would like a water rower...
Mark St - 8,000 Over 40k in 5 days!
Roger G - 6,000 Super!
Jakob F - 5,721 Three in a row!
Chuck A - 5,000 Keep 'em coming!
Sheryl M - 4,998 On to the next 100k!!
Jerry H - 3,000 Quickie!
John B - 1,110 Cross-training, methinks...



** though flames would prove quite helpful given the state of things snow-wise...

[Cyclingman1]

I'm out of commission for a couple of days. The recent bout of snow shoveling and then snow shoveling some more followed by more snow shoveling has triggered a back spasm.

Once again, Atlanta snow & ice. Shoveled driveway and sidewalk yesterday. Today, aching arms and hamstrings on the rower. At least the back survived.

That's strange... I own a house and have never been required to shovel snow around it.

Lisa, you are going to get your's.

[damselfly]

That's strange... I own a house and have never been required to shovel snow around it.

Lisa, you are going to get your's.

That's what people keep saying but nothing gets delivered!!

[D6K9Cop]

Good morning all, I am looking for a little help here or maybe i am on the right track. I tend to row 4 times a week and 5t day in the gym for a legs day. My rowing days consist of a long row, a interval day, a easy row day and then finish the week off with a medium row arond 7-8K. This is my non competition routine. Anything i should change there or am i am point. Any help and suggestions would be a great help as i continue to struggle to figure all of this out. I was a long distance runner until a serious leg injury ended my competitive running days about 3 years ago. Still put a run in on the treadmill from time to time as i still love and miss my running and the treadmill is easy on the leg. Anyways have a great day and weekend.

[ronmardix]

Good morning all, I am looking for a little help here or maybe i am on the right track. I tend to row 4 times a week and 5t day in the gym for a legs day. My rowing days consist of a long row, a interval day, a easy row day and then finish the week off with a medium row arond 7-8K. This is my non competition routine. Anything i should change there or am i am point. Any help and suggestions would be a great help as i continue to struggle to figure all of this out. I was a long distance runner until a serious leg injury ended my competitive running days about 3 years ago. Still put a run in on the treadmill from time to time as i still love and miss my running and the treadmill is easy on the leg. Anyways have a great day and weekend.

What are you trying to achieve with your rowing? What's your goal?

[Cyclingman1]

That's what people keep saying but nothing gets delivered!!

Nothing like a cocky rower!!

[damselfly]

A big noisy shout-out to new team member Jennifer Higginbottom!! Welcome aboard, Jennifer! Pop in here to the team room and introduce yourself, if you have the chance. We love to get to know our new teammates! Meanwhile, back on the Love Boat, 12 of 84 members (14%) logged 140,948 total meters on St. Valentine's Day!

Milestones achieved:
Thomas J knocked out 1.5M, and Scott W clobbered 100K!!

Approaching milestones:
Jerry H is about to tackle 2.2M (-24,826m), Andy I is sneaking up on 1.5M (-40,297m), Cindy R is pushing towards 400K (-7,620m), Ulla D is tearing towards 300K (-5,161m), Jennifer H is angling for 15K (-7,456m)

Posted Meters:
Jerry H - 42,195 Full marathon! Now THAT'S rowing for a Valentine!
Thomas J - 20,000 Huge!!
Andy I - 12,500 A dozen and a half red blisters for his long-suffering wife!
Bobbie Z - 10,000 Solid!
John B - 8,568 Streak of five!
Cindy R - 8,316 Time out from snowmobiling for some indoor fun!
Dana H - 8,000 Six out of seven!
Jim G - 7,906 Setting an example!
Gary G - 7,698 Sweet!
Jennifer H - 7,544 Welcome aboard!!
Ulla D - 4,800 Adding up fast!
Scott W - 3,421 Four of five!!

[Quatroux]

I just registered for Heart of Texas on March 1st (an OTW 1k sprint). I wish you guys could come see this one. There are already over 800 entries. I can't wait to see if they will hit 900 before Monday's registration deadline.

Anyway, I have a real coach now which is very cool. He's a great guy - the perfect cross between Bobby Knight, Mike Leach, and Mike Spracklen (this might be a slight exaggeration).

I remember when I bought my rower in 2011 after a broken foot. I do not know why open heart surgery in my mid 20's, a surgery that changed my outlook on life resulting in new personal and career achievements, never got me to exercise. It was something as silly as slipping on a patch of ice that accomplished something that a handpicked team of doctors and a trip to the ICU couldn't. Anyway, I thought I was working really hard in 2011. Oh, how wrong I was!

Things heated up in 2012 when I discovered this group. I increased my mileage, upped the intensity, and raced at my local CRASH-B satellite. I was really working now... or not!

I went OTW in 2013 and quickly realized how limited my 2012 efforts really were. Balancing a boat is very humbling. I got distracted by that and didn't improve my fitness as much as I wanted.

It is now 2014 and I've once again had my understanding of physical limitations changed. I'm a cardiac athlete so I'm starting to think I have to work a little harder for each gain, but here we go again. I'm starting to really appreciate the amazing athletes on this team. Your 2k times are amazing. I have some catching up to do.

Hello, 2014. If you need me I'll be in the gym or on the water.