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.
“Time Contracter” is 60 mins with 6 mins easy pace (e.g. UT2 and 4 mins moderate effort (UT1/AT) until the clock hits zero (so six intervals of 4 mins by the end)….If doing on the erg, during the final 2 mins of both the 6min easy and 4 mins moderate…..flick the monitor to watts and aim to keep a high stroke to stroke consistency such that every stroke is +/- 3 watts of the target value for the section….For example, if the target UT2 pace is 200 watts….then every stroke in the final 2 mins of the 6 min section should be between 197 and 203……It’s easy enough to count the number of missed target strokes …..a goal is to keep this to no more than 3 missed strokes per minute…
Charlie is the Senior Lecturer in Sport and Exercise Science and Global Partnership Lead for Faculty of Health and Life Sciences at Oxford Brooks University, and the co-author of Advanced Rowing and Indoor Rowing.
Strength & Conditioning with James Goodwin
James is the head of sports performance for the Swiss Rowing Federation. In this short video, James demonstrates the goblet squat.
After demolishing Team INEOS, 7-1 in the Prada Cup Challenger series, Luna Rossa’s James Spithill wasn’t gloating in the victory, he came across humble and focussed.
“No doubt going through real racing, I think we’ve taken a good step forward. But it’s not enough…”
Sharing this short article I came across, to inspire and challenge you with insights from the world’s very best competitors.
Original article published in the New Zealand Herald, 22 February 2021.
America’s Cup 2021: Luna Rossa co-helmsman Jimmy Spithill’s surprising claim ahead of Team New Zealand showdown.
Jimmy Spithill admits Luna Rossa have a lot of work to do before being able to compete with Team New Zealand in the America’s Cup match – a daunting task he equates to facing the All Blacks in a Rugby World Cup final.
The Luna Rossa co-helmsman was relatively understated in his celebrations following the Italian syndicate’s 7-1 demolition of Ineos Team UK last Sunday, perhaps looking ahead to his toughest challenge of his America’s Cup campaign in the shape of the defenders Team NZ.
Spithill was pleased with the progress made by his team – from middling challengers early in the Prada Cup round robins to a near sweep in the final – but says they’re still behind the defenders.
“No doubt going through real racing, I think we’ve taken a good step forward. But it’s not enough,” Spithill told NZME. “We’ve really got to utilise this time now between the match to try and bridge that gap. Because those guys (Team NZ), in my mind, are ahead at the moment.
“I think the whole package is very, very good. I think we’ve got a great package at the bottom end for the wind conditions, but we need to improve in the middle and upper end of the ranges.”
To do that, Spithill says he will be enlisting all the help he can get from his friends among the fallen challengers.
“We spoke to the American guys after racing them in the semifinals. I’ll definitely be touching base with Ben [Ainslie] and Giles [Scott]. We’ve got a lot of friends in Ineos Team UK; a lot of guys who worked with Oracle in the last couple of campaigns. We’ll be looking for knowledge and ways to grow stronger from here from amongst all the challengers.”
When asked how he’s going to wind up New Zealanders – like he did when Oracle came from behind to beat Team NZ in 2013 – Spithill laughed it off and simply spoke about the “privilege” of being able to challenge the Kiwis on home soil.
“I think they seem to do a really good job of that themselves,” he said in jest. “I’m just really honoured to get a shot at the best team in the world. To be able to race Team New Zealand on home waters, it’s a lot like a rugby player getting to go on the rugby field against the All Blacks at Eden Park at a Rugby World Cup final. What an incredible privilege that is.”
Spithill also made sure to pay tribute to his co-helmsman and partner in crime Francesco Bruni, who unlike the Australian, showed significantly more emotion after clinching the Prada Cup.
“I’m so proud of ‘Ceco’. What an incredible journey he’s had. I know that Sicilian blood, that energy has just been bubbling there waiting. Man he’s just done an amazing job. An incredible series he’s raced. I was really pumped that we could get it done.”
The two-time America’s Cup winner also praised the unique culture of the team, something he hopes will help them shock the world against the Kiwis next month.
“The Italian culture is really amazing. It’s a really big family type of culture: very passionate, very emotional, a lot of energy and very hard workers.
“One thing we’ve really worked on a lot is composure – just trying to sort of regulate, whether it’s been a good day or a bad day, we’re just trying to learn as much as we can.
“I’ve been so impressed with the team from where we’ve come from. We’ve developed a fantastic culture in the team. It’s something now we’ve got to put in to play over this next week or two.”
Over the last 12-months, I have tried out different boat brands, (check out the Filippi vs Nelo article) and always come back to Filippi for shear speed, performance, quality of build, and style. Over the course of the last 3-years, I’ve enjoyed success with the F22, and planned to simply continue. Then David Filippi shared with me, the new performance features for the 2021 models, then it was clear, an upgrade was in order. The features David shared with, sound really exciting, both from a performance and design aspect. More about these new features in late January 2021.
I invite you to join me as I follow David’s team at Filippi Boats, as the build my new 2021 F22 single scull over the next few months. Together, with the team at Filippi, we will be following the process from start to finish.
The first step will be choosing the final colour. My current F22 is all black, although ascetically pleasing, the boat suffers in direct sun, with the all-black surface heating up. There was always the risk of damage to the materials if the boat is not covered and out of direct sun.
I have selected the following colours for the boat. Which one do you like best? You can vote for one of the three colours below on the Masters Facebook Group.
The final colour will be accented with the classic Filippi white stripe.
Stay tuned and subscribed to my newsletter to follow the build, and for more information on the new performance features released in 2021.
I’m really excited to let you know, my flagship course, How to Create Your Annual Training Plan, is ready to go live! I have opened the course exclusively to you, before it opens to the public on Friday, 6th of November. The course will be open for a limited time, and for a limited number of people, so get your spot before the course officially opens. Click here to purchase the course.Special coupon code EARLYBIRD30
In addition to the course materials and downloadable tools, there will be three Live Zoom classes with Bill and former students from the Faster Alumni, exclusively for course delegates.
Here’s what’s included in the course;
Exclusive access to the Faster Alumni Group on Facebook, to share ideas and cover questions with past students. This group is only open to Faster students
Three Live Zoom Classes to review the course together with the course community. Classes will be recorded for playback
Access to all the online learning modules via the Teachable platform
Downloadable tools and protocols on how to test your performance
Dynamic and Maximum strength plans
Access to Tips & Tricks – Ideas & Inspiration from our advisory panel of experts
PDF downloads of studies on the best approaches to training
Guidance on how to train from the world’s best coaches, scientists and masters athletes – period!
Access to the entire course and all the online learning modules is $287, but I’m giving you 30% off when you enrol before the course opens on November 6th. Just use one of the limited the coupon codesEARLYBIRD30 at the checkout, and you’ll receive your discount.
Here’s what one student shared about his experience in the course.
“What I learnt from this course opened my eyes to what I was truly capable of and transformed the way I now train and prepare. I used to go fast, yet never knew if I was really training the right way. Since I have done the course, I now KNOW what I need to do to reach my potential. I don’t train any more than I used to, yet I am going faster on the ergo and on the water. I can better plan my training to achieve balance with my family and the business that I own and operate. I highly recommend this course to anyone that wants to train smart vs. just training harder all the time.”
Former FISA Secretary General, Director of Australian Institute of Sport (AIS), Court of Arbitration for Sport (CAS) and CEO of the Australian Sports Tribunal shares his thoughts on what rowing needs to do to stay relevant.
Mr John Boultbee AM is a lawyer and leading sport administrator with over 20 years’ experience as a judge of the Court of Arbitration for Sport.
He has previously served as the first Secretary General of FISA; Director of the Australian Institute of Sport; Head of National Teams, Football Federation Australia; and High Performance Director, Volleyball Australia. He received a Member of the Order of Australia for services to rowing as an administrator.
In part 1 of our 2 part interview, John shares his passion for rowing, as well as his perspective, on what rowing needs to do to stay relevant and exciting now and in the future.
What FISA needs to do to make rowing relevant and exciting for the current and future generations.
How rowing figures in future Olympic Games.
Why we don’t need create novel new events and why we need to capture the excitement of traditional rowing through well televised and an improved spectacle for the majority of people watching rowing.
How better access through second screens and streaming, will help rowing to stay relevant.
What we can learn from Henley Royal Regatta’s approach.
The importance of live data and animation.
The excitement of Coastal Rowing and the role Coastal Rowing has to play in the future of our sport.
In this episode I connect with Istvan (Steven) Nemeth of Bont Rowing. Istvan, is a masters rower and cyclist, Director at Bont Cycling & Bont Rowing, workaholic, designer of Bont Cycling and Bont Rowing shoes. Bont Rowing is committed to producing the world’s best rowing shoes. Built around innovation, research and passion for the sport of rowing. Bont rowing shoes are used by World Champions at the elite and masters level, as well as many National and University crews.
Importance of shoe fit
Why anatomic shape of the shoe is so important in power transfer
Correct foot stretcher angle
The importance of materials for high-performance
I personally use and recommend Bont Rowing shoes, especially the PBR1 with the BOA dial system. I have used Bont Rowing shoes to win the last 3 Swiss Masters Single sculls titles, multiple long distance time trials, including the 2019 MMC Silver Skiff International time trial regatta.
Exclusive offer from Bont Rowing to my newsletter subscribers and Masters Rowing Group on Facebook. You will get 20% off all Bont Rowing shoes purchases when you use the discount code at checkout. To access the discount code, subscribe to my newsletter or and go to my Gear of Choice page.
Podcast interview with Andy Blow from Precision Hydration.
In this episode, Andy and I cover the topics related to hydration for masters rowing, and answer questions from the Facebook Masters Rowing Group. Click here to join the Masters Rowing Group on Facebook.
How does hydration affect cramping
What to drink, how much and when
What to drink for training
How does hydration affect blood volume and performance
How do I know how much I sweat and how much salt I need
How caffeine affects performance and dehydration
Andy has a few top 10 Ironman and 70.3 finishes and an Xterra World Age Group title to his name. He founded Precision Hydration to help athletes solve their hydration issues. He has a degree in Sport and Exercise Science and was once the Team Sports Scientist for Benetton and Renault F1 teams.
Exclusive for Faster Podcast listeners, you will get 10% off your order of electrolytes that match how you sweat, at precisionhydration.com. All you need to do is enter the code FASTER10 at the checkout to get 10% off your order.
Exclusive for Faster Podcast listeners, you can book in for a 20-minute call with one of the PH team to discuss your hydration strategy and to ask any questions you might have by clicking here.
Wow. What a big week,following a big week of both volume and the introduction of more high intensity. It’s always a fine balance of when to introduce high intensity, and how to introduce the intensity. I have found that I respond best to a 4-week block, two to three session a week is enough, and just enough that I feel that I have done a big effort, yet not so much, that I’m in a deep hole after the session. It’s a fine balance, and another reason why ‘cookie cutter’ programs from magazines and books, can negatively impact your season, unless they are treated as a guide. A tip is to observe your morning resting heart rate (MRHR). I will post a short article on my approach to this simple protocol that can really help you to understand your fatigue and readiness in less that 30-seconds.
So this week, I spent considerable time on the bike, on the ergo and fortunately also on the water. Two high intensity sessions this week. 4 x 8-minutes @92% peak HR, with 4-minutes rest, and then on Sunday morning, 5 x 1-minute on 1-minute off. This last one is a great speed work out, and although the heart rate may not respond so fast within the minute, the power and intensity is there, and the cumulative effect over time builds up.
Over the weekend, we spent time on a smaller lake near the Swiss French/German speaking border, working on technique, technique, technique. I am always impressed what our coach, Urs Graf, can find for us to improve. It’s a continuous learning mindset and approach. Fitted this all in around Zoom calls with Mick Miller on High Performance Mindset (check the other post) and calls with athletes around the world.
So to summarise the week in numbers:
12.5 hours
890 TSS
120k on the water/erg
This week is a recovery week. Treat your recovery as seriously as your training. Time for the body to assimilate the training stress and adapt. Maintaining the intensity this week, and the following week will be super-compensation.
