Journey to the Centre of the Four... (A Rower's Journal)

Wednesday 27 August - Day -4 (101 days to deadline)

Yuck. What a terrible day. Woke to the horrible news that my girls will now not get a race at the Head of the River on Saturday as they are the only boat entered in it... its gutting. Six months of training and they dont get to race...at schoolgirl level it's just disgusting.
I kept that bit of news to myself and their training went well. On return home I weighed myself for the first time in a month and was pleasantly suprised to see the scales read back... 68.5kg! Thats a drop of 1.5kg in a month, whilst seeing an improvement in fitness, strength and ergo times!

From there the day went rapidly down-hill. Forced to work hard on one of my research assignments I don't train. To cap that off I go out with a friend for lunch and we go to a chinese restraunt where i eat some revolting deep-fried food. I can literally feel myself undoing the previous months work. Disgusting. After lunch back to uni. All up I manage to do about an hours walking during the day but thats hardly worth counting. I have work from 5pm so at least i get run off my feet then. Still its a horrible day and Im promising myself to do better tomorrow. Exercise when i get up before uni and then again in the afternoon.

Thought for the day:
"The great thing about procrastination is it gives you something to do tomorrow."
 
Yeah, you are awesome. It's hard to take compliments for doing something you love to do, but just take the compliment. You deserve it, Dutes ;)

Be careful with your hands. Gymnasts hands take a beating, too. I used to have callouses and blisters that would periodically tear away from my hands from the constant wear and tear in gymnastics. Hurts like hell and they bleed something awful. They also seem to take FOREVER to heal, but there is a way to get the tissue to grow back quickly. Gymnasts can't afford to take 3 days off. This is what I used to do and it worked for me.

If a callous has torn away from the hand or a blister has burst, trim it off with a razor blade, pumice it as best you can, and then soak the hand with the torn callous/blister for 10 minutes a few times a day in supersaturated salty water (keep adding salt until you get residue). Now this will be really painful, especially if the callous was deep. If it was a blister, believe it or not, you'll be ready to go in 1-2 days. If it was a deeper callous, you might need another day or so. Keep the area moist by using Chapstick. Anything else won't be effective because you don't want to grow back nice pink skin. You want a nice new soft callous so you don't get any more blisters :)

And if the ice bath doesn't help, how about a cool shower afterwards to help relieve the soreness? You shouldn't go really cold if it doesn't help you. Everybody's body is a little bit different.

A really good massage can't do any harm either, but you'd have to ask your wife to help you out with that :) My arms won't stretch that far anyway ...
 
@I_love_muscle - i always used methylated spirits on blisters through school and its the same strategy im using here. Its bloody painful and gives you very unsexy hands (my girlfriend regularly complains about them being too course) but it toughens them (and you!) up. And yes a good massage is great, she's not my wife yet (though don't you be having a word in her ear! ;)) and she's not very good at massages, its a good suggestion though.

Thursday 28 August 2008 - Day -3 (100 Days to Deadline)


Not having set my alarm for rowing for the first time in weeks means that I wake up at 8.34... I have an exam at uni at 9am! In a panic I throw my stuff together and jump in the car (my mate drops me off). After the exam I grab a turkey subway and then run home (6km) once I get home I do

4x25 + (last)1x30 squat jumps
4x20 + (last)1x25 Push ups
3x15 + (last)2x15 Dips
5x30 Crunches
5x5 Leg Raises (@30 seconds on, 15 seconds recovery - these really work the abs)

I have coaching in the afternoon.
After rowing training I go for a relaxing walk with my girlfriend and wake end up walking for nearly two hours into and back home from the city. Its very pleasant though hardly counts as exercise.
Again it's not a heavy day of training. It's going to be a shock when real training starts but I do feel I've given myself reasonable pre-training so I should be able to handle the workload. I'm findind that the current number of reps of the core strength and swiss ball exercises aren't giving me a big enough work out. They hurt when I do them but a minute later I feel fine and there's no soreness later (apart from the squat jumps). So I really need to start looking at doing weights.
I've also completed my dietary plans which I'll post up tomorrow. I do still need to work out my weights program assistance with this would be greatly appreciated. I'll look to do that on the Tuesday and Friday afternoons.


Tomorrow my girls have training all day at the regatta course in preparation for head of the river on saturday. After their session I've agreed to let them do a 'coach the coaches' session with me... i know they are going to flog the **** out of me! :D

3 days till training proper starts...

Thought for the day
"Most dreams of glory are safe because we never venture to put them into practice."
 
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Dutes, if you're an athlete, your girlfriend needs to learn how to give you a proper massage!! That's a pre-req in my book! Guys give massages to women all the time. I figure what's good for the goose is good for the gander :) Eventually, she'll be able to recognize all those kinks and knots, and be able to work them out in no time ...

And I won't say anything to your girlfriend about the "M" word ...;)

Your girlfriend knew you were into rowing, so if she thought you were going to have nice, soft hands, she was sorely mistaken!

BTW, there's nothing wrong with rough hands. I think they're sexy. Hmmmm ... if only I could convince your girlfriend ...
 
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Last weekend before training proper starts...

Friday took my girls to the course for the day in preparation for the head of the river saturday. Did a couple of 250m pieces with them (me in the single) and did 1 1.5km piece in the boat with them. **** they can rate!

Saturday was head of the river day. The girls come away with a win. I'm so proud of them. That night we have the presentation dinner. I've made these booklet momento's with photos of the girls and their regatta results with a personal message from me to each of them. They really like them I think and two of them cry. I'm going to miss those guys :(

Sunday, really get stuck into uni work so don't do any training. Tomorrow it all starts... a little nervous but also excited!
 
September 1st 2008 - Day 1 (96 days to deadline)

Rise at 4.15am and head down to the shed. The coach is still in Serbia for the World Uni Games so I jump in the single scull and head up river. I row into a reasonable head wind for most of the way up and manage to score a double negative as the wind turns around shortly before I do. So I row back into a headwind too. Its a 14km row. I would have liked to do further, try for another 20km row but my hands hurt so bad that at 7km up river I turn it around. Again I time trial back and it takes me just over 29 minutes, pretty good but I feel like there's definately better to come.

I head to uni for the day where I catch up with some friends. We decide to head back to one of my mate's place for an impromptu party but I still make sure I do the work.

5x30 Squat Jumps
5x25 Push Ups
5x15 Dips
5x30 Crunches

The extra 5 reps in the sets of squat jumps really makes me feel it. I just know it's going to hurt in the morning. Perfect.
Unfortunately I also catch up with a few mates and end up having a bit to drink... still do all the training and have a great time so still pleased with the efforts. Have 4 weetbix for breakfast. A packet of fresh strawberries from the fruit shop for a snack, a chicken and avacado salad for lunch and then a delicious sirloin steak with greek salad for dinner.

Ergo's tomorrow... great...

Thought for the day
"Pain? Yes, of course. Racing without pain is not racing. But the pleasure of being ahead outweighed the pain a million times over. To hell with the pain. What's six minutes of pain compared to the pain they're going to feel for the next six months or six decades. You never forget your wins and losses in this sport. YOU NEVER FORGET." -- Brad Alan Lewis
 
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Tuesday 2/09/08 - Day 2 (95 days to deadline)

What a day...
and not in the good way either.
I wake at 6am (no rowing this morning) and after last night's antics I feel complete crap. It's not just my head either, my quads are sore and that will only get worse during the day as we get closer to that 24 hours since last workout.
My fitness coach rings me at 8am and reschedule's our session to Wednesday. I end up getting a lot of uni work done as a result but I don't eat.
I go to the gym in the evening and start my ergo program and... can't finish it. I just can't hold the necessary split. Lack of sleep, fuel, too much alcohol meaning not enough recoverry time and as a result it just doesnt happen. I come off the ergo shattered but my final 500m was 3seconds slower than the required split. Not good enough. I go straight into the swiss ball exercises with increased number of reps but its all too much. Without fuel I nearly pass out half way through. I realise I need to sit this one out. I go and get a good solid feed but it is too late to go back to the gym. Tomorrow has to be better. I'll be in the single tomorrow. I need to do at least 16km. Then I'll have a fitness session, have to hammer it. Need to do some uni work as well and then work tomorrow night.
Must eat regularly. 6 meals. Do it Sam.

Thought for the Day
"I have plenty of vices. Although now I feel more guilty about having any of them because I need to be up in the wee hours for training."
 
Wednesday 3/09/08 - Day 3 (94 Days to Deadline)

After yesterday I turned around and hit today with a passion.
On the water by 5am, and 16km in the single. Off the water and then 4 weetbix for breakfast. After that I headed to the gym for a session with my fitness coach. Didn't do an ergo (thank god!) but we superceded the old swiss ball routine, and this new one is hard.
Did a big grocery shop so at 11 I made myself a fruit smoothie with natural yoghurt, strawberries, banana and honey. Delicious.
Got cracking on uni work for a couple of hours and after a cheddar, lean ham, tomato and lettuce sandwich on whole meal bread for lunch I did some core strength work.

5x25 push ups
5x30 Squat jumps
5x15 dips
5x30 crunches

Tuna on wholemeal toast for the afternoon meal and now I have to go to work.

Very pleased with today. Back in the boat and a good solid workout, a tough new routine for my land training, a solid core strength workout, ate properly and to top it all off...

I got a sponsorship!

Thats right, I am now a sponsored athlete! The are now paying for all my training, my gym membership, my rowing fees, regatta costs etc.
Great news, and a huge compliment too.
Also just provides extra motivation to make sure I'm worth the time and money.

Thought for the day
"To dream anything you want to dream. That is the beauty of the human mind. To do anything that you want to do. That is the strength of the human will. To trust yourself to test your limits. That is the courage to succeed."
 
Thursday 04/09/08 - Day 4 (93 Days to Deadline)

An epic day.
Run to uni (6km) through the pouring rain at 7.30
Gives the same sort of feeling of 'aren't i awesome' as a good row. My feet hurt like a muva bitch though afterwards.
After uni I run home back through the pouring rain. This time feels less awesome though, and more just cold ;)

Get home and sit down for about 30mins then head to the gym.
I start off with 500m @2:00 on the ergo and then make a start on my ergo program...
and again can't do it?!

This time there's no excuse of hungover or under fuelled... it just does not happen.
The first 2 are alright, don't even hurt that bad. The third 500 about 300m in my quad lock up and it hurts so bad. I nearly shut down but i push through, i can't hold the split though and end up 4 seconds too slow.
The fourth one I get the same feeling this time about 150m in, i don't hold anything back though and even though I feel like i'm going to die I hold the split... i empty everything out on the ergo... and then immediately afterwards my stomach as I have to rush to the toilet for a fitness spew. Its not fun.

I give myself a 10minute break where I drink some water and bounce around on the swiss balls before I get started again on the upgraded swiss ball routine.

2x30seconds (each leg) Bridges on 'Sausage' with one leg off the ground
4x10 Reverse Crunch w/Swiss Ball lift (holding it with your legs and lifting it)
2x20 (each leg) Single Leg Lunch w/foot on bosu
4x20 V crunches with 10kg medicine ball and legs straight
4x20 Squats and Above Head Press w/10kg Medicine Ball
4x20second Swiss Ball straight leg kicks
2x1min Swiss Ball kneeling (suprisingly hard on the quads... and a real SoB trying to balance on. Apparently good for both balance and posture in the boat as well as a different sort of workout for the quads)
4x20 Squats on Wobbling Disks
4x10 Swiss Ball shoulder raises

that was the prescribed workout but feeling deflated after my failure to complete the ergo program I decided to add some extra stuff (really more for vanity than any sort of benefit for rowing)

3x10 Swiss Ball Bench Press @35kg
3x10 Swiss Ball Butterfly's @30kg
3x10 Lat Pull Downs @50kg

After yesterday my coach told me that the flexibility of my hamstrings is really bad. He also told me that if I don't get them sorted out I'll probably put out a disk and that will be the end of rowing for me for good.
So he's instructed me to stretch them out after every workout. I dilligently follow those instructions and do about 10mins of stretching just my hammies.

Then I head home to get some uni work done.

Meals today

Breakfast: 5weetbix w/skim milk
Mid-morning: a 6/inch Turkey Sub from Subway w/lettuce, tomato, cheddar, cucumber on WHolemeal w/no sauces but a little bit of pepper
Lunch: A lean ham, cheddar, lettuce and Tomato sandwich on wholemeal
Mid-Afternoon (post workout): a home-made smoothie with strawberries, high protein yoghurt, banana, mango and honey
Dinner: A lean chicken stirfry w/carrots, broccoli, asparagus, red chili, capsicum, basmati rice and a little soy sauce

A good day I think, the ergo's was a real blow... I don't know what i'm goign to do about that. I've never experienced anything like that in rowing... I'm going to have another crack saturday after I have a bit of recovery tomorrow. Tomorrow I'll be in the single scull again, hopefully try for another 20km but we'll see how I pull up. My legs are really sore as I write this and will prob be worse in the morning. I'll need to try and do some more core-strength stuff after rowing (and stretching) because I have work tomorrow from 10am-11pm. At least I'll be running around all day.

The bad news from the day...
My coach told me via email (of all things), that I won't be able to trial for selection in the Queensland U23 four as the first selection is this weekend and I don't have a partner for the LW2- and registrations closed tonight...

A huge blow... or is it? It hurts at first but after thinking about it, it doesn't really change much... I still need to find a partner and if I can then I'll row the double and pair with him and the single at states. The only thing that really changes is it means I can't actually qualify for the U23 Four this year. But who cares? I wasn't expecting to actually get in it anyway, and who cares if you can't get into a boat for 5 age groups above you. I have 5 years to qualify. I still want to try and win at states, which is what I had to do. I still want to qualify for nationals, which I can do regardless of results at states.
Its a blow to the title of this thread but there's no way i'll let it slow me down. Especially as I'm now sponsored, I have an obligation to give it my all!

Thought for the day
"You're going to pass out before you die... and the pain in your legs is a long way from your heart. Now PULL THE F.UCKING OAR"
 
Friday 5/09/08 - Day 5 (92 Days to Deadline)

Rise and shine! 4.15am start and I'm in the boat by 4.45am. Today I hit 20km again, actually go a little further than last time just to make myself feel good. Complete round trip takes me less than 2 hours including a break before I turned around. 15mins stretching afterwards.
5 Weetbix with honey and low fat milk for breakfast
Then straight to work, 13 hours of running around, I get a 15minute break after 7 hours when I eat some grilled snapper and a dressingless greek salad. Then 6 more hours running around.
I'm totally exhausted by the end of it all.

It's been a long day...

Still I feel like its been good. Feel pumped for the weekend. I'm going to have another crack at the ergos tomorrow. If I don't get it... I'll have another crack monday, and i'll keep going until I get it.

Thought for the day
"If everything seems under control you're not working hard enough"
 
I don't calorie count but looking at information from my biggest recent day's eating just under 3200, usually much less though.
 
You MUST count calories when you are serious about training. It's essential, you can't go places without knowing whether you eat enough or not. At some point you talked about HIIT training. What do you do in your HIIT training, can you describe your session?
 
When I did HIIT last I did it on the exercise-bike at the gym.

10mins warm up

resistance about 3/4 of max for hard
resistance at max for sprints

2mins - hard
1min - sprint (flat out)
3mins - hard
1min - sprint (flat out)
1min - hard
1min - light
2mins - hard
1min - sprint (flat out)
2min - hard
1min - light
3mins - hard
2min - sprint (flat out)

10mins warm down
 
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And by the way, you know that a heavier rower has an advantage over a lighter rower don't you? So you better start building some muscle mass my friend. When you lost you lost by someone who was much heavier than you. Any ideas why?
 
There is no point in doing HIIT training on anything else than the rowing machine. You need to be sport specific, you need to emulate your sport's environment as much as possible
 
Sorry, but I direct you to the first post of this thread.

I am a LIGHTWEIGHT rower.
I have a weight restriction.

Also, while a heavyweight has an advantage over a lightweight. A lightweight's times in the boat (which have much more to do with power:weight than an ergo is generally only about 3-5 seconds slower than a heavyweight of comparative standard

Also, I do an ergo program 3 times a week.

currently, 1:43/500m split x4 with 4mins recoverry, each week reducing by 2 seconds on the split and 1 min on the recovery.
So next week is 1:41/500m split x4 with 3misn recovery.
The following week 1:39/500m split x4 with 2mins recovery
1:37/500m splitx4 with 1mins recovery
1:35/500m splitx4 with 30seconds recovery.

The goal is to get me to a 6:20 2k ergo which would be simply outstanding for a lightweight my age. It won't happen in the short term but that is the goal.
 
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72.5kg max weight
70kg crew average. So in a Four the total weight of the rowers may not exceed 280kg with no individual rower exceeding 72.5kg.
Current weight is 68.3kg. Which I know, for 181cm is not very much.
 
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