Faster Membership
The rest of this one is for members.
This article, both twelve-week training plans, and the full library of protocols and calculators are part of Faster Membership. CHF 129 for the year.
Tag: aviron
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My go to breakfast before training. Superfood Porridge
Easy to prepare and full of natural superfoods and slow release carbohydrates to power you along. A great meal to fuel training sessions up to 90 minutes long. Enjoy.
- 1 ½ cups of rolled oats
- 1 tablespoon of chia seeds
- Small handful of crushed walnuts
- ½ cup of blackberries & raspberries (frozen work well)
- 1 medium sized banana sliced
- Dessert spoon of local honey
- Mix together & cover with water (coconut water is a nice addition)
- Simmer until cooked (about 7 minutes)
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Strategies for fuelling training & racing.
Faster Membership
The rest of this one is for members.
This article, both twelve-week training plans, and the full library of protocols and calculators are part of Faster Membership. CHF 129 for the year.
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Don’t let these mistakes kill your high intensity training
Faster Membership
The rest of this one is for members.
This article, both twelve-week training plans, and the full library of protocols and calculators are part of Faster Membership. CHF 129 for the year.
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Tips to Go Faster in the same regatta next year. (Premium access)
Faster Membership
The rest of this one is for members.
This article, both twelve-week training plans, and the full library of protocols and calculators are part of Faster Membership. CHF 129 for the year.
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Preparing for the HOCR with Greg Benning
Join Greg and I, as we discuss Greg’s preparations for this years Head of The Charles Regatta. How he adapted his training through Covid-19 and what he has been experimenting with.
Greg Benning, started rowing at the University of Pennsylvania in 1980 and has been engaged in the sport ever since. Greg is the Vice-Chair of US Rowing and a multiple winner of the Head of The Charles regatta.
This episode is a recording of the exclusive Live event for the Masters Rowing Group and my newsletter subscribers. For more information and to subscribe to my newsletter, go to www.whchambers.com and subscribe.
Listen to Faster Podcast
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Podcast interview with Adrian Cassidy
Excited to share this interview with Adrian Cassidy. Adrian has so much experience to share from rowing and high performance. Adrian rowed for Team GB winning world Championships from junior through to elite before an accident that ended his rowing career. Adrian shares his come back story from a broken neck to a career as an international rowing coach. His experiences and insights from coaching at Cambridge University Boat Club, then British Rowing, and Rowing Ireland where he was chief coach.
Adrian shares some wonderful stories and insights into rowing and how his passion for excellence and helping others to achieve their potential led to the creation of Ludum, specialised performance management software to make life easier for rowers and rowing coaches. As well as setting up the Rowers Conference, to help advance rowing coaches skill and coaching expertise.
Images of Ludum Performance Software & App (Ludum website 2021) Faster Podcast
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Interview with Dual Olympian & Entrepreneur, Cameron McKenzie-McHarg
Excited to share with you my latest podcast episode, where I interview the dual Olympian and 776BC co-founder Cameron McKenzie-McHarg.
Cameron has a great story to tell. From growing up in a small country town, to discovering rowing at school. The attraction of other sports like Australian Football and being so good he was recruited by the Western Bulldogs in 1999.
Cameron returned to rowing in 2001 with the goal of representing Australia at the Olympic Games, and rowed for Victoria and Australia for over 12 years, winning multiple World Cup and World Championships medals. Cameron has also represented Australia at two Olympic Games; Beijing 2008 and London 2012, with his career highlight claiming Silver in the Men’s Four at the Beijing Olympics.
Now an entrepreneur and co-founder 776BC Cameron shares some great insights and lessons learnt from high performance sport that translate to business and life.
Rowing Career Highlights
- 2012 London Olympic Games: 6th Men’s Eight
- 2010 World Championships: Bronze Medal Men’s Eight
- 2009 World Championships: Silver Medal Men’s Four
- 2008 Beijing Olympic Games: Silver Medal Men’s Four
- 2008 Lucerne World Cup: Gold Medal Men’s Four
- 2006 Poznan World Cup: Gold Medal Men’s Eight
Instagram https://www.instagram.com/776bc/?hl=en Tag @776bc #776BC #RealAthletes
Upcoming podcast interview – Live with Adrian Cassidy – 22 Dec @ 15:00 CET
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Workout of the week
Endurance Builder
This weeks workout is aimed at those that want to improve their aerobic base. Improving your aerobic base, requires spending time exercising at or just below your aerobic threshold. For most rowers, this will be at 75% of peak heart rate.
90 minute endurance session
- 15 minutes on the erg bike
- 30 minutes on the ergo. Alternate between 5 min at SR 18 & 5 min at SR 20
- 15 minutes on the erg bike
- 30 minutes on the ergo. Alternate between 5 min at SR 18 & 5 min at SR 20
Focus on generating as much power and acceleration whilst getting enough recovery at the low rate to keep the heart rate at 75%. Alternate on the bike erg to break up the session. Maintain the heart rate on the bike. No bike? Do something else like a short jog outside.
Strength & Conditioning
This week’s workout from James Goodwin, is the kneeling overhead press with a resistance band. This will strengthen your shoulders, back and core. Can be done easily at home with a rubber band.
James is the head of performance sport for Swiss Rowing.
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Workout of the week
The workout of the week is from Anne-Marie Howald. Head junior & U23 coach for the Swiss Federation. When Ian Wright was the head coach of Switzerland, apparently the Ladder Of Death (LOD) was one of the squads favourites. Word of advice. Make sure you are well warmed up, and don’t do this every day.
The Ladder of Death
- 8 x 30 on 10 off at SR 36
- 6 x 40 on 15 off at SR 34
- 3 x 60 on 20 off at SR 32
- 1 x 100 on 20 off at SR 30
- 3 x 60 on 20 off at SR 32
- 6 x 40 on 15 off at SR 34
- 8 x 30 on 10 off at SR 36
Strength & Conditioning
This week’s S&C workout from James Goodwin, is the shoulder press. The shoulder press is one of the best exercises for strengthening your shoulders and upper back.
