First up, congratulations to Charlie as he is currently leading the Trofeo Abarth 500 championship, Awesome job Charlie, proud to be associated with you, professionally and as a friend.
Charlie completed a particularly brutal session today. It's one of my personal favourites and basically consists of the following:
A 30 minute row broken down into 5 x 6 minute segments. Each six minute segment in then divided down to a 3 a 2 and a 1 minute segment. I then have to establish a pace for each segment. for example, when I perform this row my pace for the first 3 minutes is 2.00 per 500 metre pace the second 2 minute segment is 1.50 and the final 1 minute is at 1.40. You then repeat this a further 4 times. It's quite deceptive at the start because the opening pace feels quite easy. However by the time you reach the third interval the opening 3 minutes becomes especially difficult particularly when it follows the fast 1 minute segment.
The pace's I set for Charlie was as follows:
2.10 for the first 3 minutes
2.00 for the 2 minute segment
1.50 for the final 1 minute segment
This is only 10 seconds off my pace so was always going to be tough.
It went as follows:
Number 1: Total distance: 1492 metres, average pace: 2 minutes
Number 2: Total distance: 1490 metres, average pace: 2 minutes
Number 3: Total distance: 1456 metres, average pace: 2.03 minutes
Number 4: Total distance: 1176 metres, average pace: 2.33 minutes
Number 5: Total distance: 1038 metres, average pace: 2.53 minutes
My heart rate interface is currently missing but Charlie was hitting 190 on my polar watch at the end of the last 3 intervals.
The drop off in the final 2 intervals were due to an extended rest within the opening 3 minute segment. This maintained the quality of the final 2 and 1 minute segments. This was to be expected as the parametres I had set were always going to be tough.
The downside of this is that Charlie always feels as though he comes up short, Never feeling satisfied with his efforts. So, I put him right and explained to him that I deliberately set the parametres high, actually slightly beyond his capabilities. This stops him becoming complacent and keeps him determined to push himself to the max. It wouldn't work with every client but with someone as competitive as Charlie his mind set is such that he will push, push, push to his max to try and achieve whatever pace I set for him. Less competitive clients respond better to easier parametres which they can achieve with each and every row. Setting parametres beyond there capabilities wouldn't fire them up, but just demoralise them.
This doesn't happen with Charlie, he gets a bit pissed that he fell short of the pace that I set but it just fires him up further for the next time.
On completion of his row, he stepped outside for some much needed fresh air.
I, mean while prepared myself for a fast 1K row. I told Charlie earlier in the day that I was going to start posting some times up on Concept 2 ranking site, starting with my strongest distance of 1000 metres.
I had been dreading this all day since when I commit to something like this I know it's going to hurt.
Having someone there to support you is a great motivator, also being in the gym environment helps. My previous best for the 1K was 3.04.06
So, logcard was in rower, warm up was done, 1000 metres dialed up on the monitor, Charlie ready and waiting to support me.
I finished off the first 200 metres at a 500 metre pace of 1.29.02
second 200 metres in 1.29.08, so at close to half way stage on target for a sub 3 minute finish, but, alas, this wasn't to be. Of course it wasn't, just not realistic at the moment. The third 200 drops to 1.31.08. At this point Charlie is desperately encouraging me to stay in the sub 1.30 area but I am working flat out and I have no response. The forth 200 metres averages 1.33.08. I glanced at the section of the monitor which calculates your finish time and I see I'm on target for a new PB, getting excited now, just 200 metres left, that's just 20 more strokes and the job will be finished, although the pain won't be since that's when it's at it's worse just as you stop, that's when you realise just how smoked you are, gasping for air and realising just how much lactic acid you have causing through your veins.
Final 200 metres, I actually pick up the pace slightly as Charlie insists that I don't sink below 1.35. I respond and pick up slightly. Last 100 metres, gasping, aching, desperate for it to be over, watching desperately as the metres come down, 50, 40, 30, 20 ,10, finally it's all over, 3 minutes never felt so long.
I check my time, it's 3.03.06, a new PB. The sensation of a new PB elates me but I am so, so exhausted I just want to flop off the rower and die. Now here's the thing, the recommendation is that you never, never bring intense exercise to a dead stop. Passive recovery is very bad for the heart. It causes the blood to pool in your extremities and the heart has to work extra hard to compensate. So I get to my feet as soon as possible and walk around for a bit. Charlie congratulates me and pats me on the shoulder. I manage to utter
'thanks Charlie' in between desperate gasps of air. About half an hour later I am coughing like mad, a phenomenon known as racers cough. It's an irritation of the wind pipe caused by the forcefull exhalation of carbon dioxide of the lungs. It lasts about 2 hours and then clears.
Later, when I enter my time on the Concept 2 website I realise I am heading up the ranking for my age group for that distance by a full one second. At this point it suddenly becomes all worthwhile.
Charting the fitness progress of Charlie Butler-Henderson during the Fiat Trofeo Abarth 500 championship
Saturday, 29 May 2010
Wednesday, 19 May 2010
A run, a row, and a messed up video!!
Hi everyone (or is that too optimistic, maybe no one's reading me)and welcome to my latest blog on the progress of racing car driver, Charlie.
Two sessions to report on in this blog and a misdemeanor with a video camera (sorry Charlie, have to get it off my chest)
First up, a 5 mile steady state run. Joining us today was Charlie's lovely girlfriend, Zoe. Instead of the usual location (Palmers race track) today our starting point was Charlie's cottage. The planned route was 5 miles with several hills incorporated into the run.
The run was completed in 51 minutes with an average pace of 10.02 minute miles. Charlie's heart rate averaged 165 so he was clearly working hard throughout. Zoe did extremely well and is clearly fitter than she realised.
Once the run was complete, we stretched out in the garden.
So, overall, a good session and thankfully, both of my puny calves held out (god bless em)
The next session I would like to talk about was an interval row which was carried out in Charlie's Garden.
We decided to repeat a previous row and I therefore set the rower up for 8 x 250 metre rows with a minute and thirty seconds rest between each set.
Things weren't overly positive at the start with Charlie proclaiming that he was tired. Nonetheless, he decided he would try his best.
After a thorough warm up, Charlie set off on his first interval. He set a blistering pace and averaged 1.39 per 500 metre pace. 3 seconds quicker than his last first interval.
Second interval was 1.40.6, again, quicker, this time by one second.
Third interval was 1.41.4, slightly slower but unfortunately Charlie is reporting a slight lower back problem and states that he can't pull as hard as he would like.
Intervals 4-7 are all off the pace in comparison to the previous session.
Interestingly though, Charlie's heart rate is a good 9 BPM lower than that last session which is very encouraging.
I could sense however that Charlie was not overly pleased with his performance at this point ( some 4 letter expletive's were a bit of a clue )and he therefore decided to absolutely give it his all on the last set.
The final set was polished off in in 1.42.4 which was 2.6 seconds quicker than set eight from the last row.
So, overall, a good session with 5 slower than before but 3 quicker but more importantly, a lower heart rate throughout.
OK, on my arrival at Charlie's, I asked if he would mind video recording me doing an RKC ketllebell snatch test. Now for those of you who don't know what that is, it involves swinging a 24KG kettlebell behind you between your legs with one arm and then aggressively firing it upward above your head to a locked out position. The RKC ( Russian kettlebell challenge ) states that you must do this 100 times within 5 minutes. It's full on test of one's strength and cardio endurance and is extremely tough to do. The idea was to post the video up on you tube and also add it to my kettlebell nation blog site.
OK, thoroughly warmed up, I'm ready to go. Charlie does the intro (very good) and sets me on my way. He counts the reps for me as I progress through the test.
Starting on the right hand, I perform 20 snatches and then make the transition to the left hand and perform another 20 reps. Back to the right for another 15 before switching again to the left.
70 reps in, I'm really feeling the strain but confident of a strong finish. Back to the right for 15 leaving the final 15 on my left side. 100 reps done, thank god for that, the hell is over, I'm breathing extremely hard and state for the camera that I'm feeling great having done the test in 4 minutes and 30 seconds.
I don't know what it is but there is something very primal about swinging a kettlebell. Given a choice of a gym full of resistance machines costing hundreds of thousands of pounds or a couple of kettlebell's to play with in my back garden, the choice would be obvious, the kettlebell's please. Trying to convince Charlie of this is proving difficult but hopefully with some perseverance on my part, I will convert him.
Once slightly recovered I step over to Charlie to review the footage.
10 seconds in, the video suddenly rotates to portrait shape and Charlie gleefully announces with a hint of 'aren't I clever' in his voice, that he rotated it so as he could 'fit me in better'. Yea, 'brilliant' that Charlie, well done. Now everyone has to rotate their screens on there side to view the footage!!!. When I told him that he had f*##*d it up, he looked mortified, bless him, of course, I played it down, not wanting to upset him further. OK, grumble over and the reality is that it just doesn't matter. We will do a re-shoot next week and I now have an excuse to post it up here so as you can see exactly what it is that I'm talking about.
Next session is on Thursday. This will consist of a weights session followed by a swim. My front crawl is not good and as a result Charlie has agreed to reverse our roles for a bit and give me some instruction.
Two sessions to report on in this blog and a misdemeanor with a video camera (sorry Charlie, have to get it off my chest)
First up, a 5 mile steady state run. Joining us today was Charlie's lovely girlfriend, Zoe. Instead of the usual location (Palmers race track) today our starting point was Charlie's cottage. The planned route was 5 miles with several hills incorporated into the run.
The run was completed in 51 minutes with an average pace of 10.02 minute miles. Charlie's heart rate averaged 165 so he was clearly working hard throughout. Zoe did extremely well and is clearly fitter than she realised.
Once the run was complete, we stretched out in the garden.
So, overall, a good session and thankfully, both of my puny calves held out (god bless em)
The next session I would like to talk about was an interval row which was carried out in Charlie's Garden.
We decided to repeat a previous row and I therefore set the rower up for 8 x 250 metre rows with a minute and thirty seconds rest between each set.
Things weren't overly positive at the start with Charlie proclaiming that he was tired. Nonetheless, he decided he would try his best.
After a thorough warm up, Charlie set off on his first interval. He set a blistering pace and averaged 1.39 per 500 metre pace. 3 seconds quicker than his last first interval.
Second interval was 1.40.6, again, quicker, this time by one second.
Third interval was 1.41.4, slightly slower but unfortunately Charlie is reporting a slight lower back problem and states that he can't pull as hard as he would like.
Intervals 4-7 are all off the pace in comparison to the previous session.
Interestingly though, Charlie's heart rate is a good 9 BPM lower than that last session which is very encouraging.
I could sense however that Charlie was not overly pleased with his performance at this point ( some 4 letter expletive's were a bit of a clue )and he therefore decided to absolutely give it his all on the last set.
The final set was polished off in in 1.42.4 which was 2.6 seconds quicker than set eight from the last row.
So, overall, a good session with 5 slower than before but 3 quicker but more importantly, a lower heart rate throughout.
OK, on my arrival at Charlie's, I asked if he would mind video recording me doing an RKC ketllebell snatch test. Now for those of you who don't know what that is, it involves swinging a 24KG kettlebell behind you between your legs with one arm and then aggressively firing it upward above your head to a locked out position. The RKC ( Russian kettlebell challenge ) states that you must do this 100 times within 5 minutes. It's full on test of one's strength and cardio endurance and is extremely tough to do. The idea was to post the video up on you tube and also add it to my kettlebell nation blog site.
OK, thoroughly warmed up, I'm ready to go. Charlie does the intro (very good) and sets me on my way. He counts the reps for me as I progress through the test.
Starting on the right hand, I perform 20 snatches and then make the transition to the left hand and perform another 20 reps. Back to the right for another 15 before switching again to the left.
70 reps in, I'm really feeling the strain but confident of a strong finish. Back to the right for 15 leaving the final 15 on my left side. 100 reps done, thank god for that, the hell is over, I'm breathing extremely hard and state for the camera that I'm feeling great having done the test in 4 minutes and 30 seconds.
I don't know what it is but there is something very primal about swinging a kettlebell. Given a choice of a gym full of resistance machines costing hundreds of thousands of pounds or a couple of kettlebell's to play with in my back garden, the choice would be obvious, the kettlebell's please. Trying to convince Charlie of this is proving difficult but hopefully with some perseverance on my part, I will convert him.
Once slightly recovered I step over to Charlie to review the footage.
10 seconds in, the video suddenly rotates to portrait shape and Charlie gleefully announces with a hint of 'aren't I clever' in his voice, that he rotated it so as he could 'fit me in better'. Yea, 'brilliant' that Charlie, well done. Now everyone has to rotate their screens on there side to view the footage!!!. When I told him that he had f*##*d it up, he looked mortified, bless him, of course, I played it down, not wanting to upset him further. OK, grumble over and the reality is that it just doesn't matter. We will do a re-shoot next week and I now have an excuse to post it up here so as you can see exactly what it is that I'm talking about.
Next session is on Thursday. This will consist of a weights session followed by a swim. My front crawl is not good and as a result Charlie has agreed to reverse our roles for a bit and give me some instruction.
Thursday, 6 May 2010
Charlie and his first tempo session.
Charlie completed a mid-week run whilst up in Manchester this week.
He completed a 3 mile run clocking in at 27 minutes therefore averaging a none too shabby 9 minute mile pace.
On his return, we agreed to meet up at the Nene leisure centre in Thrapston. Charlie is more familiar with this centre than myself as he swims here regularly.
Charlie was eager and ready to get cracking on the rower and so I quickly set it up for 3 x 10 minute rows with a 3 minute rest in between. I initially suggested 4 minutes but Charlie wanted to stick to three. I think he came to regret this later.
OK, The appropriate drag factor dialed in (130) and we're off and running.
Plan is to do each session at an average pace of 2 minutes per 500 metre.
First 10 minutes polished off at an average 1.59 pace per 500 metre, Heart rate is peaking at 172 during this first session. The rest arrives none too soon for Charlie as the full force of tempo training starts to bite and cause it's effect.
Reasonably well rested we're off again. First 300 covered in 1.58 average leaving some reserve time in the tank. By the time we get to the end, Charlie is looking very tired and to be honest the intensity is such that he is really pushing into his anaerobic zone. His end heart rate was 178 on this second session. With a max heart rate of 190 Charlie is working exceptionally hard at 93% of his current Heart Rate Reserve.
Second session done, there is some chat of adding an extra minutes rest but we soon dismiss this and decide to stick to the plan.
OK, third session up, Charlie's off at a good pace, maintaining 2 minutes per 500 for the first 3-400 metres. As we near half way, fatigue is really kicking in, his heart rate already peaking at 179-180. This is very intense stuff and I check regularly that Charlie is feeling OK. Now averaging 2.02 pace as we break into the final few minutes. A final big push from Charlie as he hits the final 30 seconds.
That's it, all done. Final heart rate 181 and an average of 2.02 for the third session. Charlie removes himself from the rower and goes outside for some fresh air.
I join him and he tells me that he hates the rower but also loves it. I totally understand this attitude towards the rower as I have the same relationship. I never get this from other forms of CV and ultimately it makes an intense session the most satisfying once you've got your breath back and can reflect on your efforts.
A brief explanation of various forms of cardio
Steady state:
As the name suggests, It's steady cardio at a predetermined level.
Heart rate is generally steady and not usually above 75% heart rate reserve.
There will be a residual rise in heart rate as you progress through the exercise and get warm. This is the bodies various processes kicking in to control your temperature (sweating basically)
Tempo training:
Lactic acid is constantly being produced by the body whenever you are active.
This is an entirely natural byproduct of energy production. Note, It is a by-product
of energy production as opposed to the commonly held believe that it is a waste
product. Ordinarily, the lactic acid produced whenever you perform any activity is recycled and then used over again as an energy source. Basically it's production is more than matched by its recycling and as a result there is no build up within the
body. Once lactic acid production reaches the point whereby the body can no longer
recycle it quickly enough, a build up will soon become apparent. This is the intense
pain that you feel whenever you work flat out on an exercise. It will literally stop your muscles from contracting and is designed as a protective mechanism to prevent
your muscles from destroying themselves!! The pain you see when Olympic rowers
compete an event is a great example of lactic acid build up.
Tempo training is the point at which you're keeping your lactic acid production just the right side of it's removal and as a result there is no build up.
This is a very intense form of training which should be sustainable for periods of 10minutes. A typical example would be 2-3 x 10 minute sets on the rower or other piece of equipment. Typically, depending on your fitness level this could be up to 90% of your heart rate reserve.
A once a week tempo session will certainly benefit anyone looking to increase their fitness.
It will take some experimentation to find your level, and as your fitness level increases so will your lactic acid tolerance levels increase.
Interval training:
Interval training is designed to increase your tolerance to lactic acid.
Here you are deliberately training the anaerobic system. (meaning without oxygen)
By pushing very hard in the work interval, you are effectively producing more lactic acid then your body can deal with. This then disperses (re-cycles) during the rest period. You then go again, repeating the procedure roughly 5-10 times.
Different ratios can be used, for example a 1-1 ratio (as an example, one minute on
followed by one minute off or 30 seconds on followed by 30 seconds off) or a 1-2 ratio where the rest is twice the duration of the work interval or vice-versa.
This, as well as tempo training is a very effective method of increasing your fitness level and is particularly good at stripping body fat due to the long lasting after burn effect whereby your metabolism remains elevated for up to 24 hours afterwards.
Another point I would like to make is that as you get fitter, so your body gets more
efficient at using body fat as an energy source and as a result sparing muscle
glycogen (a carbohydrate used as an energy source).
A once a week interval session should be included within the training schedule of any athlete looking for a big increase in their fitness.
He completed a 3 mile run clocking in at 27 minutes therefore averaging a none too shabby 9 minute mile pace.
On his return, we agreed to meet up at the Nene leisure centre in Thrapston. Charlie is more familiar with this centre than myself as he swims here regularly.
Charlie was eager and ready to get cracking on the rower and so I quickly set it up for 3 x 10 minute rows with a 3 minute rest in between. I initially suggested 4 minutes but Charlie wanted to stick to three. I think he came to regret this later.
OK, The appropriate drag factor dialed in (130) and we're off and running.
Plan is to do each session at an average pace of 2 minutes per 500 metre.
First 10 minutes polished off at an average 1.59 pace per 500 metre, Heart rate is peaking at 172 during this first session. The rest arrives none too soon for Charlie as the full force of tempo training starts to bite and cause it's effect.
Reasonably well rested we're off again. First 300 covered in 1.58 average leaving some reserve time in the tank. By the time we get to the end, Charlie is looking very tired and to be honest the intensity is such that he is really pushing into his anaerobic zone. His end heart rate was 178 on this second session. With a max heart rate of 190 Charlie is working exceptionally hard at 93% of his current Heart Rate Reserve.
Second session done, there is some chat of adding an extra minutes rest but we soon dismiss this and decide to stick to the plan.
OK, third session up, Charlie's off at a good pace, maintaining 2 minutes per 500 for the first 3-400 metres. As we near half way, fatigue is really kicking in, his heart rate already peaking at 179-180. This is very intense stuff and I check regularly that Charlie is feeling OK. Now averaging 2.02 pace as we break into the final few minutes. A final big push from Charlie as he hits the final 30 seconds.
That's it, all done. Final heart rate 181 and an average of 2.02 for the third session. Charlie removes himself from the rower and goes outside for some fresh air.
I join him and he tells me that he hates the rower but also loves it. I totally understand this attitude towards the rower as I have the same relationship. I never get this from other forms of CV and ultimately it makes an intense session the most satisfying once you've got your breath back and can reflect on your efforts.
A brief explanation of various forms of cardio
Steady state:
As the name suggests, It's steady cardio at a predetermined level.
Heart rate is generally steady and not usually above 75% heart rate reserve.
There will be a residual rise in heart rate as you progress through the exercise and get warm. This is the bodies various processes kicking in to control your temperature (sweating basically)
Tempo training:
Lactic acid is constantly being produced by the body whenever you are active.
This is an entirely natural byproduct of energy production. Note, It is a by-product
of energy production as opposed to the commonly held believe that it is a waste
product. Ordinarily, the lactic acid produced whenever you perform any activity is recycled and then used over again as an energy source. Basically it's production is more than matched by its recycling and as a result there is no build up within the
body. Once lactic acid production reaches the point whereby the body can no longer
recycle it quickly enough, a build up will soon become apparent. This is the intense
pain that you feel whenever you work flat out on an exercise. It will literally stop your muscles from contracting and is designed as a protective mechanism to prevent
your muscles from destroying themselves!! The pain you see when Olympic rowers
compete an event is a great example of lactic acid build up.
Tempo training is the point at which you're keeping your lactic acid production just the right side of it's removal and as a result there is no build up.
This is a very intense form of training which should be sustainable for periods of 10minutes. A typical example would be 2-3 x 10 minute sets on the rower or other piece of equipment. Typically, depending on your fitness level this could be up to 90% of your heart rate reserve.
A once a week tempo session will certainly benefit anyone looking to increase their fitness.
It will take some experimentation to find your level, and as your fitness level increases so will your lactic acid tolerance levels increase.
Interval training:
Interval training is designed to increase your tolerance to lactic acid.
Here you are deliberately training the anaerobic system. (meaning without oxygen)
By pushing very hard in the work interval, you are effectively producing more lactic acid then your body can deal with. This then disperses (re-cycles) during the rest period. You then go again, repeating the procedure roughly 5-10 times.
Different ratios can be used, for example a 1-1 ratio (as an example, one minute on
followed by one minute off or 30 seconds on followed by 30 seconds off) or a 1-2 ratio where the rest is twice the duration of the work interval or vice-versa.
This, as well as tempo training is a very effective method of increasing your fitness level and is particularly good at stripping body fat due to the long lasting after burn effect whereby your metabolism remains elevated for up to 24 hours afterwards.
Another point I would like to make is that as you get fitter, so your body gets more
efficient at using body fat as an energy source and as a result sparing muscle
glycogen (a carbohydrate used as an energy source).
A once a week interval session should be included within the training schedule of any athlete looking for a big increase in their fitness.
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