Faster Five Fitness Assessment - Part 2.
Finally got around to the second half of the baseline fitness assessment set by @rebeccacaroe and @samdutney from @rowingfaster - I should have done this a couple of days after the first part, but life and other stuff got in the way, so here we are.
This was a 30 minute max effort row capped at 20 strokes per minute.
As it turned out, it was a lot harder than I thought it was going to be and reinforced the importance of having a Plan A and Plan B in case things didn't work out.
Based off previous ergs I planned to go off at a 1:55/500m split for the first five minutes and then back off to about 2:00/500m for the middle section before ramping up to whatever I could hold over the last couple of minutes.
I soon realised I wasn't going to be able to hold the 1:55 so slowed down to 2:00 for the first 10 minutes, backed off a little to 2:00-2:05 for the next 15 minutes and then pushed back up to 2:00 and under (or whatever I could hold) for the last five minutes.
In my planning I hadn't accounted for how much a 20spm rate would limit my capacity as I can easily hold a 1:40-1:45 split at higher rates but fortunately I had a back up plan and was able to adjust on the fly so that I maintained a fairly consistent effort throughout.
Now I just have to plug the numbers into the spreadsheet/algorithm to see how my baseline level is looking and how I need to tweak my training accordingly - I'll post the results in the next couple of days and explain how my results affect the plan going forward.
#mensmentalhealth #rowing #rowinglife #mastersrowing #fitnesstest
T minus 183 days to race day.
Today was baseline fitness testing so I can identify areas of weakness and how to to tweak/focus my training programme.
This was Part 1 of the Faster Five Fitness Assessment sent to me by @rebeccacaroe at @rowingfaster and also used by @samdutney , coach at from Top Crew Academy.
After warming up, first up was 3 x 7 strokes at max power effort with reassuringly consistent results:
1st attempt - 630W
2nd attempt - 638W
3rd attempt - 631W
Next up was a 1 minute all-out effort for best distance and power:
Distance - 329m
Split - 1:31.2 / 500m @ 35spm
Average Power - 464W
Max Power - 567W
As you might be able to see on the video the erg was jumping around all over the place and I had a couple of episodes of "disco legs" where I had to adjust my butt position as I was falling off the seat - I think I'll have to find some way of stabilising man and machine next time.
I've no idea at this stage how these numbers stack up or what it will mean for my training.
Part 2 of the assessment is a 30 minute maximum distance test which I'll be doing in a couple of days' time.
Once that's done I'll get the results plugged into the algorithm and we'll have a better idea of where I'm at and what I need to focus on.
#mensmentalhealth #mastersrowing #rowing #rowinglife #fitnesstest
T minus 187 days to race day!
I spent some time last week planning the next 6 months as I work towards the NZ Masters Rowing Champs in September.
To help with this I've signed up with the coaching programme from @rowingfaster (Faster Masters Rowing) who specialise in helping prepare Masters athletes for whatever their goals may be.
Their programme gives me a more structured and focussed way to approach my training rather than just heading out and paddling aimlessly or making it up as I go along.
They also have a fantastic library of video resources etc. to help you with drills, technique and general insights from a team with a vast trove of knowledge behind them.
If you're looking for some support I'd highly recommend getting in touch with them or at least checking them to see what they can offer.
#mastersrowing #mensmentalhealth #rowinglife #startingover #fastermastersrowing
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