Birc Results.

[[old] Graham Benton]

Skip - the training has only really ramped up over the last 7 months in terms of volume. I started working with Eddie Fletcher last year and got some structure in my training and probably did 5 sessions a week, probably 10k a session. Since I started on the water, I have done probably 20k a day average water and ergo combined. Before last year my training was very random.<br /><br />Until the last couple of months I did not do any weights. My background is strength training down the gym but not specific to any sport - just out of vanity reasons really. That all stopped when I started erging but I had a reasonable strength base coming into the sport. I do a lot of long, low spm rows to develop a consistent powerful stroke but I don't do any high drag work - I always use 138 for everything. I only really do short interval work a few weeks before a 2k race - the rest of the year is long, slow, low spm stuff.

[[old] H_2O]

<!--QuoteBegin-Graham Benton+Nov 22 2005, 04:54 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Graham Benton @ Nov 22 2005, 04:54 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->The first year I competed at the British Champs one month after taking up the sport, Schroeder was on the row in front of me and won with something like a 5:47 I think. 3 years later, I'm realistically being mentioned in the same breath as a guy who I see as a bit of a legend. That puts a smile on my face as much as a Championship record would.<br /> <br /> </td></tr></table><br /><br />Well, now you are a legend yourself.<br /><br />

[[old] PaulS]

<!--QuoteBegin-Graham Benton+Nov 22 2005, 01:54 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Graham Benton @ Nov 22 2005, 01:54 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Paul, the race was fairly comfortable and if I had been more switched on I could have been more aggressive in the second half of the race but, to be honest, I was rowing to a pre-determined plan (which i didn't stick to 100% but close to it) which took 4.5 seconds off my PB and was in my little bubble just focusing on 1 stroke at a time and what was happening in the race behind me. I could have gone quicker but that will have to wait for another day but I'm still pretty happy to be within 0.2 seconds of the fastest time of the greatest Olympian ever, and I think it was the fastest time ever by a Brit at the British Champs.<br /><br />The first year I competed at the British Champs one month after taking up the sport, Schroeder was on the row in front of me and won with something like a 5:47 I think. 3 years later, I'm realistically being mentioned in the same breath as a guy who I see as a bit of a legend. That puts a smile on my face as much as a Championship record would.<br /><br />As for the water stuff - I have been training on the water since Easter. It's been going pretty well - 30th in the first GB sculling trial (the top guys were not there though), and have won 2 out of 2 races in my single and won one out of 3 in a quad. It's going to be tough for me to break into the GB squad but that is the target and my coaches are doing everything they can to give me the best shot. <br /> </td></tr></table><br /><br />Excellent focus then. I hadn't realized that this was a full "step" (4 seconds, 1 sec/quarter) in PB for you. Looks like you are ready for another. Will look forward EIRC or/and CRASH-B's. <br /><br />When there are no others to race, you are left only to race yourself.<br /><br />Cheers!

[[old] SkipD]

<br />Skip - the training has only really ramped up over the last 7 months in terms of volume. I started working with Eddie Fletcher last year and got some structure in my training and probably did 5 sessions a week, probably 10k a session. Since I started on the water, I have done probably 20k a day average water and ergo combined. Before last year my training was very random.<br /><br />Until the last couple of months I did not do any weights. My background is strength training down the gym but not specific to any sport - just out of vanity reasons really. That all stopped when I started erging but I had a reasonable strength base coming into the sport. I do a lot of long, low spm rows to develop a consistent powerful stroke but I don't do any high drag work - I always use 138 for everything. I only really do short interval work a few weeks before a 2k race - the rest of the year is long, slow, low spm stuff. <br />

<br /><br />Thanks Graham! I appreciate you taking the time to reply. It is encouraging knowing you can be very competitive and not have to put in 200k per week! It sounds like your long, slow, low spm stuff is at a pretty decent pace. What might one of your typical long, slow, low spm 10k look like as far as effort level. I have been doing some 60 minute rows at low rating (20 spm) but they are usually done on recovery days - 1:55 - 2:00 pace - heart rate in the 65 - 70% range - very ez stuff - I would assume your 10k pieces are in the 18 - 22 spm range at more like 1:35 - 1:45 pace at a higher effort level. Do you vary the pace during your efforts or tend to stay steady at one pace? Also, do you go easy - hard alternating days on your workouts or pretty hard most every day you workout? Thanks again in advance for replying! Always have a desire to improve and what better way than to learn from the best people! Skip D

[[old] Graham Benton]

Skip - my 20 spm stuff is around 1:40 (9k), my 18 spm stuff is around 1:45 (16k). I don't really do any work below 1:47ish. My slow UT2 stuff is done in the boat. I row all my pieces, long or short, at as constant a pace as possible. I don't have any real easy days but the 16k r18 stuff at 1:45/6 is comfortable stuff and as close as I get to recovery rows.

[[old] SkipD]

<!--QuoteBegin-Graham Benton+Nov 23 2005, 10:44 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Graham Benton @ Nov 23 2005, 10:44 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Skip - my 20 spm stuff is around 1:40 (9k), my 18 spm stuff is around 1:45 (16k). I don't really do any work below 1:47ish. My slow UT2 stuff is done in the boat. I row all my pieces, long or short, at as constant a pace as possible. I don't have any real easy days but the 16k r18 stuff at 1:45/6 is comfortable stuff and as close as I get to recovery rows. <br /> </td></tr></table><br /><br /><br />WOW! Most impressive Graham! Valuable insight - will work on that and look forward to chatting again and seeing you at the Crash B's - Certainy shows how far I have to go! Good luck and have happy and healthy Holidays! Skip D