Tag: faster with Bill

  • My Go To Ergometer Sessions

    My Go To Ergometer Sessions

    Sharing with you some of my Go To Ergo sessions from the last 6-months. Each of these sessions can be done done on the Concept2 Dynamic, Model D static or RP3 machine. I use a polarised 5 zone heart rate model to guide training intensity. More information of how to train with heart rate can be found on my online courses page, and include easy to use heart rate zone calculator tools. I like to use the Citius Remex seat pad and recommend it for those that don’t want a pain in the backside and legs after long sessions. Citius Remex offer our readers 10% discount at checkout with the code: NoAssPain2020

    Long Endurance Base Building Sessions

    • Target heart rate in zone 2
    • 3 x 20 minutes – stroke rate 18-20 in zone 2 
    • 4 x 20 minutes – stroke rate 18-20 in zone 2

    Strength Endurance Sessions

    • Target heart rate in zone 2 & 3
    • 4 x 15 minutes 
    • First 15 minutes at stroke rate 18-20 in zone 2 at fan normal setting 3-4
    • Next 15 minutes at stroke rate 18-20 in zone 3 at fan  setting 8-10
    • Next 15 minutes at stroke rate 18-20 in zone 2 at fan normal setting 3-4
    • Final 15 minutes at stroke rate 18-20 in zone 3 at fan  setting 8-10
    • 5-10 minutes cool down

    Progressive Intensity Pyramid 

    This is a good work out to stimulate your zone 3 and zone 4 heart rate zones. I like to do this work out in spring time, to prepare for the harder, longer zone 4 intervals.

    • 10 minute progressive warm up to heart rate zone 4 
    • 5 minutes stroke rate 22
    • 4 minutes stroke rate 24
    • 3 minutes stroke rate 26
    • 2 minutes stroke rate 28
    • 1 minute stroke rate 30
    • 2 minutes stroke rate 28
    • 3 minutes stroke rate 26
    • 4 minutes stroke rate 24
    • 5 minutes stroke rate 22
    • 5-10 minutes Cool down 

    Long High Intensity Threshold Intervals

    Build up your capacity to collecting 30+ minutes in heart rate zone 4. It is not unusual to take 1-2 minutes in each interval for your heart rate to adjust and move into zone 4. I generally aim to maintain a maximum pace that I can sustain for 8 minutes, yet manage the intensity not to go into zone 5.

    • 10 minute progressive warm up to heart rate zone 4
    • 3-5 x 8 minutes – stroke rate 28-32 in heart rate zone 4, with a 4 minute rest between intervals.
    • 5-10 minutes Cool down 

    This is a longer and harder workout, and designed to develop your anaerobic capacity.

    • 10 minute progressive warm up to heart rate zone 4
    • 3-5 x 10 minutes – stroke rate 28-32 in heart rate zone 4, with a 5 minute rest between intervals.
    • 10 minutes Cool down 

    High Intensity Interval Training (HIIT)

    • 10 minute progressive warm up to heart rate zone 4 
    • 5 minutes of alternating 15 seconds on (100%) 15 seconds off (50%)
    • 5 minutes rest
    • Repeat 5 times 
    • 10 minutes Cool down 

    Tabata style High intensity intervals 30:30

    • 10 minute progressive warm up to heart rate zone 4 
    • 5 minutes of alternating 30 seconds on (100%) 30 seconds off (50%)
    • 5 minutes rest
    • Repeat 5 times 
    • 10 minutes Cool down

    Tabata style High intensity intervals 40:20

    • 10 minute progressive warm up to heart rate zone 4 
    • 5 minutes of alternating 40 seconds on (100%) 20 seconds off (50%)
    • 5 minutes rest
    • Repeat 4 times
    • 10 minutes Cool down 
    • 10 minute progressive warm up to heart rate zone 4 

    Race Pace Intervals

    Great workout to get used to race pace. I like to incorporate the start sequence and transition into race pace. I also like to start at race pace and accelerate into the finish burst.

    • 10 minute progressive warm up to heart rate zone 4 
    • 5 x 1 minute on (100%) 1 minute off (50%)
    • 5 minutes rest
    • 5 x 1 minute on (100%) 1 minute off (50%)
    • 10 minutes Cool down 
  • Tips to Go Faster in the same regatta next year. (Premium access)

    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.

    See what’s inside Members log in

  • Insight into the secrets behind high-performing teams.

    Insight into the secrets behind high-performing teams.

    What an amazing Olympic Games and an amazing Olympic Rowing Regatta for Australia. The most successful Olympic Games for Australia in quite a while. With 17 Gold medals, (2 Gold and 2 Bronze in rowing) and 46 medals in total, Australia finished 6th on the Olympic medals table.

    How is it that a country with 26 million people achieved such success?

    There are some lessons to be learnt in how high performing teams, prepare for success. I found this article over the weekend. Thought that you would appreciate insights into how Australian Rowing Team prepares for success.

    Original article; Behind High Performance Teams, Australian Olympic Committee, by Catriona Dixon, published on 13 August 2021.

    Australian Womens 4- 2020 Olympic Champions

    Beyond the emotional victories and heart-warming medal ceremonies we’ve witnessed at the Tokyo Olympics, there are lessons to be learned from the way our elite teams prepare for sustainable success.

    In a three-part series, we talk to some of our most successful coaches to gain an insight into the secrets behind high-performing teams. Today we spotlight Rowing Australia.

    When Bernard Savage made a phone call to Rowing Australia Women’s Head coach John Keogh right after the NSW Premier held her daily Covid-19 press conference, he didn’t mince his words: “I think we might need to get the girls out today.” 

    With Sydney at the early stages of a Covid outbreak, the Performance Director for Rowing Australia knew he would need to act quickly to avoid disruption to the final weeks of the national team’s Olympic preparation. 

    Within hours, the rowing shells were on trailers heading from Penrith to their final training base at Rockhampton, (1,500 km north of Penrith) athletes were packed for their seven-week trip and on the road to Canberra. Later that night they would fly to Rockhampton – all four days earlier than expected. 

    “This doesn’t happen without trust,” Savage said of the feat which would have left even the world’s leaders in logistics in awe. 

    “Our athletes trusted we were doing the best thing for them to get them to the Games.  It was a reflection on the work we’d done to ensure they had complete trust in the leadership and operational management of our program.” 

    ADELAIDE, AUSTRALIA – JUNE 13: Athletes pose for a photo during the Australian Rowing Tokyo Olympic Games Team Announcement at the Adelaide Oval on June 13, 2021 in Adelaide, Australia. (Photo by James Elsby/Getty Images for the Australian Olympic Committee)

    Trust, that is the secret to a high-performing team, according to Savage who helped Rowing Australia to two gold and two bronze medals at the Games, and it’s something he believes needs to be at the heart of all teams, in sport or in business. 

    The data speaks for itself. From a team of 38 athletes and nine qualified boats, they won four medals, made six A finals and three B finals.  

    “Trust is the foundation for how our teams perform well,” he said.

    “The things people talk about often like communication flow off a strong foundation of trust. It takes time to develop and to sustain, a level of trust; the ability to have open and honest conversations, to have conflict, and conflict isn’t always a negative thing.” 

    So how do you develop trust, considering the diversity of workplaces, the disconnection of teams with many people working from home, the challenge and fatigue from the Covid-19 pandemic? 

    “It’s about making sure you have open and transparent discussion about how to be better,” he says. 

    “If you have trust people bring their very best to the table and feel confident and comfortable that they’re able to be their true self and put their views forward.” 

    “Any team that’s going to function well and be successful, has to have that strong foundation of trust. If you don’t have that people aren’t going to commit themselves fully to the process and that’s obviously got a huge impact in the outcome.” 

    TOKYO, JAPAN – JULY 28: Alexander Purnell, Jack Hargreaves, Alexander Hill and Spencer Turrin of Team Australia celebrate winning the gold medal during the medal ceremony for the Men’s Four Final A on day five of the Tokyo 2020 Olympic Games at Sea Forest Waterway on July 28, 2021 in Tokyo, Japan. (Photo by Naomi Baker/Getty Images)

    To develop a culture of trust, Rowing Australia relies on constant communication, reviews, feedback, and small group consultations within individual teams, to provide a safe place for individuals to thrive as part of a bigger team. 

    This is normally done in crew groups, with coaches and athletes alike, playing a key role in promoting open communication in an authentic and positive environment. 

    To facilitate this, and as part of their strategy to become the number one rowing nation globally, Rowing Australia set up two national training centres at the end of 2017 with the men based in Canberra and the women in Penrith.

    The training centres aim to provide more stability for athletes to enable them to plan their education and employment, access to world-class coaching and facilities and a competitive daily training environment. 

    They are also seen as integral to building a culture of unity and collaboration within the sport. 

    Savage believes the days of “I say, you do” are long gone when it comes to sustainable high-performance. 

    “You need to be genuine in the way you conduct yourself and you need to understand and be respectful of the diversity you have within your group,” he says. 

    “This comes from understanding that everyone’s going to bring something to the table. If you want people to commit themselves to a process, striving towards an outcome, they need to feel like they’re being accepted for what they bring.” 

    “Communication is core: the fact I can accept who you are and what you’re bringing to our team. It’s about being authentic. It’s about constantly talking, constantly reviewing.” 

    “It’s having people understand and feel comfortable that they’re able to engage and not be afraid to challenge the status quo or put forward an idea or to ask a question about why we’re doing something.” 

    As the rowing team basks on its success in Tokyo, the entire Australian Rowing network, including staff, athletes, families, sponsors and stakeholders, can look back with exhausted pride at what was a tumultuous Olympic preparation.  

    Over a period of 18 months, they were forced to relocate their national team to Tasmania due to bushfires, find innovative race practice alternatives due to no international travel and deal with constant uncertainty and disruption of the pandemic. 

    “Our results are testimony to the strength of the program we developed over five years,” Savage said.

    “In a crisis or under pressure, you need to remain calm and clear-headed because you need to make the right decision.”

    “Those decisions can only be based on the information you have at the time; 20-20 hindsight is a wonderful thing, but you just have to make the best decision you can make at the time with all the information you have.”

    “Then you need to execute that decision, follow through and know you have got the entire team’s trust to do the best thing you can for them.” 

    The secret to a high-performing team according to Rowing Australia? Quite simply: Trust. 

    Original article by Catriona Dixon

  • Wallingford’s Fantastic Five and their experience at the Head of The Charles Regatta

    Wallingford’s Fantastic Five and their experience at the Head of The Charles Regatta

    In this podcast episode, I chat with the amazing masters crew that set the masters record at the Head of The Charles Regatta (HOCR). The Wallingford crew of Mike Edge, Pete King, Steve Pearson and stroke, Richard Smith – coxed by Sara Ball, won the 2016 regatta by 30-seconds, with a new course record of 17mins 5 secs.

    The crew share how they trained and prepared for the race. Everything from engaging a new coach, and partnering with an amazingly talented cox. How they used YouTube to get used to the bends and bridges, to mapping the race distance and course on their local stretch of water in Wallingford, Oxford.

    You can discover more about the HOCR by clicking here.

    Boat used was a Filippi coxed four out of Boston University.

    If you are a Masters Rowers, and interested in training for the Head of The Charles Regatta, I have prepared training plans especially for you. Whether you are planning to race in Boston, or compete virtually, these plans will help you to be at your best. The plans are designed by the most successful Masters Rowers, specifically for the Head of The Charles, and for Masters with 6 hours a week all the way to 12 hours of training a week. Click on the link to check out the programs. HOCR Training Plan

    Faster Podcast

  • Workout of the week

    Workout of the week

    Anaerobic workout of the week

    Personal favourite of mine. I call this le canibale session, because you feel like you are on the attack! This is designed for developing anaerobic capacity.

    Strength & Conditioning with James Goodwin

    James is the head of sports performance for the Swiss Rowing Federation. In this short video, James demonstrates the single arm row, with both feet on the ground.

    Single arm row

  • Workout of the week

    Workout of the week

    In the gym

    Over head squats with a bucket of water in each hand. Fill the buckets with water, and do 4 x (8-10) squats without getting wet. Anne-Marie Boule, Swiss Rowing Federation Coach. Check out more from Anne-Marie in our podcast episode together by clicking here.

    On the water or ergo

    Strength endurance session. Total duration 90-minutes in zone 2 (LT1) with 30-minutes rowing/sculling with a bungee cord for resistance. For this on the ergo, substitute the bungee with fan setting 10.

  • Short conversation with Dr Charlie Simpson on Training Intensity & Nutrition

    Short conversation with Dr Charlie Simpson on Training Intensity & Nutrition

    Faster podcast with Bill Chambers and Dr Charlie Simpson. 29 March 2021.

    Charlie is a Senior Lecturer in Sport and Exercise Science at Oxford Brookes University and well known for his publications on Rowing. The Complete Guide to Indoor Rowing and Advanced Rowing.This Master Class, will present attendees with interesting information about the relationship between common rowing training practices and their effects on  performance measures (e.g. aerobic function; lean body mass). Any discussion of training responses is incomplete without consideration of the dietary intake of an athlete, but rather than review generic aspects of a healthy diet, the presentation will provide evidence about the potential diet changes known to contribute to health and performance (particularly rowing performance).

    The Master Class will use pre-planned interactive opportunities to provide you with opportunity to actively engage with the session content, while also reflecting upon your approaches to training and diet. This approach makes it possible for willing attendees to share their views and practices as active session participants. After completing this session, attendees should be able to make informed decisions about the value of making specific changes to training approaches and diet.

    • 17 April 2021 @ 20:00 Zürich 15:00 Boston
    • 90-minutes Live on Zoom
    • Interactive presentation
    • Q&A time with Charlie
    • Session recorded for playback after Master Class

    Reserve your place and purchase your ticket, by clicking here.

    Listen to the conversation with Bill & Dr Simpson by clicking here.