30 minute killer row. and a new PB for me

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.

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.

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.

Latest training progress.

Training has been a bit inconsistent lately due to Charlie's various commitments.
At the weekend, he was over at Oulton Park racing a 630bhp Mitsubishi Evo in an event series known as time attack. This isn't head to head racing but a time trial event. From what I heard from Charlie, a lot of fun was had and he had a pleasing result.
On his return, he had to drive over to Germany to do a sales pitch. This took place on Tuesday but he managed to get back by Tuesday evening So, as you can see, very busy.
Anyway, on to the training. Charlie came to my house today for a rowing session due to the fact that the immediate vicinity of his garden had become invaded by builders!!
I set the rower up on the decking in my garden and set the following programme:
4 minute warm up followed by 8 X 250 metre sprints with one minute, thirty seconds rest in between and then concluded with a 2 minute cool down.
One of my failings so far (hopefully there aren't many more) is a lack of data recording from our sessions. Charlie, being a racing driver, loves data. He likes to gauge progress by comparing one week's workout to the next. So, with this in mind, I am now recording each work interval and various other details.
Charlie's workout today was extremely good and shows massive improvement from where we started. He rowed, with gusto, the following:

------------TIME---500 METRE PACE---END HEART RATE

Interval 1----51.2------------1.42.0 ----------------------172
Interval 2----50.7------------1.41.4-----------------------176
Interval 3----49.6----------- 1.39.2-----------------------181
Interval 4----50.4----------- 1.40.8-----------------------185
Interval 5----50.7----------- 1.41.4-----------------------185
Interval 6----52.2----------- 1.44.4-----------------------185
Interval 7----52.0----------- 1.44.0-----------------------185
Interval 8----52.3----------- 1.45.0-----------------------185

Anyone who knows rowing will know that this is extremely good for an individual who only started to row about 5 weeks ago. Well done Charlie. We had the rower set at a drag factor of 130, which on my rower is level 5.

A word about drag factor.
I would like to explain a little bit about 'drag factor' and what it means.
Drag factor is the amount of resistance at the flywheel. A higher number means a heavier resistance, a smaller number equals a lighter resistance, so far, so good.
Everybody has a rowing intensity that suits them best. Big, strong individuals can tolerate a higher resistance whilst smaller, lighter individuals will row more efficiently on a lighter setting.
It's all down to personal taste.
Now, how do you know what the drag factor is of each machine? Unless you row on the same machine every time, you will inadvertently being rowing with a different drag factor as you swap between rowers. This is because dust accumulates within the flywheel housing effectively blocking the flow of air in and out of the flywheel. Therefore the less well maintained machines will have less resistance at any given intensity level. For example, on my well maintained machine at home, the drag factor at level 10 is 190. On the not so well maintained machines at my local gym, the drag factor on level 10 is 90!! Therefore you can't just select 5 on one machine one day and assume that level 5 on a neighbouring machine the next day will be the same intensity.
To display drag factor on a model D machine simply press 'utilities' and then 'display drag factor'.
Then row a few strokes and the drag factor will be displayed. Make a note of the number that feels right and then when you row on a neighboring machine simply repeat the procedure and set the intensity with the sliding adjuster to match that number. You are now rowing at a consistent drag factor and should see improvements in your performance as a result.
The trouble is, with a particularly badly maintained machine (which appear in most gyms) you may find that even on level 10 you can't get a sufficiently high enough drag factor. This particular problem affects me at my local gym where the level 10 drag factor is only a pitiful 90. My preferential drag factor is 130.When this happens it's time for a gentle word in the ear of the gym manager to organise a service.

5 mile run

This blog is primarily aimed at Charlie's fitness progress but I feel it's totally relevant to include a brief summary of any races that Charlie has partaken in.
Therefore, a brief word about Charlie's success over the weekend.
A long day for Charlie on Friday. Up at the track first thing for qualifying for Saturdays race. Charlie secured a sixth place start for Saturday.
In the race itself he made a cracking start and made up two places on the opening lap.
This is where he stayed for the duration coming home in forth place.
On Sunday, the cars line up according to their best lap time on the Saturday, so a second row position for Charlie. Charlie ran in forth for most of the race but gained a third place spot after the car running in third had transmission problems.
So, overall, a great weekend. In fact one that sees Charlie sitting in second position in the championship. Well done Charlie. Charlie invited me to his local afterwards for a celebratory drink with his girlfriend and some friends which was nice. Oh, nearly forgot to mention, I managed to thrash him at skittles, Having never played it before, I'm not too sure if he's just rubbish or I'm really good!! or maybe a combination of both.
OK, On to the training. We arranged to meet today at the Palmersport track. There was a trackday in progress and as a result the place was infested with Impreza's, GTR'S,Caterham's etc. Not a problem, we just chose to run along the access road instead. Five miles was the target as a steady state run. I decided to run as well hoping my calves would take the strain after my injury. We set off at a brisk 9 minute mile pace. 3 miles in, my calves were killing!! Don't quite know whats wrong here but a gait assessment and new running shoes are imminent. Grabbing my bike after three and a half miles, I caught up with Charlie and we continued for the remainder. There was some talk from Charlie about doing 4 miles but I wasn't listening. OK, all done, this is what we logged:
Miles: 5.09 Elapsed time: 49.09 Average pace: 9.39 minute mile. No heart rate monitoring was done. A good result with Charlie working hard.
I had a couple of kettlebells in the car and showed Charlie a couple of exercises that we will be trying shortly. I hope he's up for this as I am a strong believer in there effectiveness.
Please see my other blog, Kettlebell Nation for more information.

Have rower, will travel.

A busy schedule this week for Charlie. A racers life can be very hectic. Effectively holding down two jobs is not an easy process. Charlie is self employed (although I'm not entirely sure in what capacity) So, between his job, the work he does at Palmersport, his racing and all the various promotional work he does, it can be a stretch to fit in the training.
Fortunately, Charlie appreciates that his fitness is a vital part of the process and does give me his full commitment. He needs it as much for a psychological boost as well as the more obvious fitness benefits.
It's because of these time restraints that I'm prepared to do what is necessary to accommodate his needs.
So, as a result of this, my Concept 2 rower was duly loaded up into my boot and carted off to his house.
Once offloaded, we set up in his garden and I programmed the rower for the same session as before. This was the first time Charlie had rowed fresh and not following a weights session. We wanted to ascertain how much 'quality' we were losing by doing the weights first. Charlie's 'average' on the last session was 200 metres work intervals at a 500 metre pace between 1.43 and 1.50. Today he managed a pace between 1.40 and 1.45 for the 200 metre sessions, quite an improvement.
This raises the question, what should you do first, weights or cardio. Personally, I try whenever possible to separate the two. This is all very well when you can train 6 days a week as I do but simply not practical for the average trainer who doesn't have the time (Charlie) or the motivation to do so.
I believe that if you have no choice, then weights should come first followed by cardio. A high intensity cardio session will leave very little in the tank to enable a good quality weights session. I believe you can still have a quality cardio session following weights as long as you allow for some recovery time between the two.
But, as I've already stated there will be compromises whichever combination you choose. Rowing after a heavy leg or back session with weights will be particularly difficult and is probably best avoided if you plan to do a heavy interval session.

So, back to the training, interval session complete, I pack my rower back into the car and congratulate Charlie on a quality session, and, yes, he looks exhausted.
The rest of the week will just be swimming as before as we have a race coming up at Silverstone this weekend.

First race, Destination,Oulton Park

As promised , I am now producing a weekly blog on the progress of Charlie.
Charlie had his first two races over Easter weekend. As a result of this we decided it would be best if he just used the pool for his pre-race training.
On to the race itself. The first race in a series of fourteen, two at each venue with the first at Oulton park and culminating at Spa in Belgium.
Charlie qualified in fifth place. This was a good result as testing has been minimal up to this point and he had only tested in the wet. Out of fifteen starters, Charlie finished in a fantastic second place. Up on the podium for the first race is a great result and we were justifiably proud.
This meant starting second on the grid for Mondays race. This was another close fought battle with Charlie having to settle for a just off the podium forth place finish.
So, overall, a great start to the season especially when you consider the last time Charlie raced was five years ago.
OK, on the the training. Wednesday was the day we chose to meet at Bedford Autodome for a run around the track. Due to an error on Charlie's part, he still had an hour of work to do when I arrived. He apologised but it was actually to my benefit.
Charlie works at the circuit frequently during the week helping out at the various corporate days organised by Palmer sport. This can be anything from driving and instructing the participants to logging various forms of data. Within 10 minutes of arriving, I found myself sat in a Palmer Jaguar JP1 (see forth picture) next to a very lively fellow named Mark. Three laps later I arrived back in the pits exhilarated.
The cars run close to 300 BHP with a fantastic power to weight ratio. 0-60 in a tad over 3 seconds is certainly something worth experiencing but it was the cornering speed which made me appreciate just how tiring and intense the full race experience could be.
Fun over, fare paying customers now off the circuit, it was time for the run.
4.3 miles was the planned route taking in a combination of the various circuits.
I chose to use my bike as I am still rehabilitating from a calf injury.
Charlie completed the run in 39 minutes and forty six seconds which was an average of9.19 minute miles. This is a considerable improvement on his first run whereby Charlie completed a 4 mile run in 44 minutes averaging an 11 minute mile. Well done Charlie.
Next session, we were back at the Pembo centre in Rushden. Charlie chose to train very early (9am)and seemed to suffer as a consequence. We trained very hard on the weights and initially it was all going well. Improvements were made on the press ups with 3 sets done (supersetted with lunges)totalling 25,20 and finally 15 reps.
As we then progressed through the session it became obvious that Charlie was suffering and the nausea finally got the better of him resulting in a quick visit to the toilet to revisit his breakfast.
Session terminated midway, we've agreed to an extra rowing session either at my house or his Saturday evening (gym is shut)We are both determined that no sessions will be missed and will make amendments whenever we need to.
Early morning sessions may now become mid-morning sessions to see if that alleviates the problem.