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: nelo rowing
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Things I’m testing out
Precision Hydration: So after a whole heap of time sweating on ergos and bike ergs over the lock down period, I started to do some research on hydration and the impact on both training and racing performance. I came across a company called ‘Precision Hydration’ via a sports science podcast, and I just did their sweat test. Will let you know how this goes, my sweat test results, and what this means for me.
Bont PBR1 Rowing shoes: Received a pair of Bont’s new rowing shoes this week. Excited to try them out, especially to see how they feel compared to their other models, and how the BOA closure system goes in the rowing environment. I’ve used the BOA closure system on cycling shoes and winter sports. Let’s see how this goes.
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Filippi F22 & Nelo R75 Perspective after 2-months
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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Training update – week 32 – 6 weeks to go
Had an interesting conversation with Dr Mark Campbell from Mosman Rowing club Sydney last week, when he said, “In the lead up to a major event, it’s the 90 90 rule. You need to be executing quality in 90% of the last 90-days leading up to the race.” With 42-days to go…and Mark’s comment in mind, I headed of to the Rotsee lake in Luzern Switzerland for a mini-training camp on Friday night, Saturday and Sunday.
Had some challenging days at work, and with the lack of sleep and other life stressors, didn’t feel on top of my game on the Friday evening. Resting heart rate was elevated, and performance wasn’t that great. Running through a ‘systems’ check, landed on the lack of sleep as the main cause. Got an extra couple of hours shut eye after lunch on Saturday, and woke felling refreshed and energised. Amazing what sleep can do.
Two and a half days on one of the best rowing venues in the world with a great coach. Very grateful. Racked up around 75km in the boat. With 2 high intensity sessions, one of which was to compare the Nelo R75 vs. the Filippi F22 at race pace.
All of the sessions were done under the watchful eye of Urs. I’m a great believer in coaching. Whether in business, sport or life. A professional coach can spot areas for improvement that one can either over look or not be able to see. I spent a lot of time with Urs, focusing on the connection with the water, the movement around the front end of the stroke, and looking after the boat speed between strokes.
Photos: B Chambers & C Verzone (2020) Urs did all the coaching from the river bank, as the Rotsee is a protected lake with no motor boats allowed. We used both the walkie talkies and a ‘check-in’ with Urs for feedback, every lap of the course.
This week was a recovery week, so knowing that we had double sessions on the water planned, I rested on Monday and Tuesday, with the load building up towards the mini-camp. All in all 8 hours, 104 km, 597 TSS.
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What I’m experimenting with this week
- Extra sleep
- Natural anti inflammatories
- Nelo R75 single scull
Extra Sleep
As the training volume increases, I’m experimenting with a ways to enhance my recovery. I’m increasing my daily sleep by getting to bed 15-minutes earlier, not using my iPhone an hour before shut eye, and leaving my iPhone in the home office rather than beside the bed. I was using the phone as an alarm, and now use the alarm on my Garmin watch, which is very effective. 15-minutes each night, isn’t much more, yet it all adds up over the week with an extra 1’45” over the week.
I will be using the following performance metrics to track sleep over the next weeks;
- Total sleep time via Garmin watch
- Morning resting heart rate
Natural anti-inflammatories
From time to time I have some residual pain from strength training or the garden;-) I have been using Deep Blue Polyphenol Complex from doTERRA. I can say that Deep Blue has a profound pain relief for me. More so than over the counter pain killers from the pharmacy.
I buy it via a network to get a 25% discount. I DON’T sell doTERRA, I just use it, get the discount.
You can purchase doTERRA products at wholesale pricing (25% discount) via the following link: https://www.mydoterra.com/Application/index.cfm?&Country=EO&EnrollerID=3378159&lng=en_uk
Nelo R75 Single Scull
I first tried the Nelo in Gavirate at the beginning of this year. I was impressed with the stability, the speed and the little extras like the inverted seat rails and the water bottle holder. I am curious to understand the benefits of the inverted bow and stern, the flat bottom and square gunnels.
I have purchased an R75 to test this season. I will be using the following performance metrics over the next weeks, to compare the Filippi F22 vs the Nelo R75.
- Speed over 500m
- Speed over 5,000m
I will use the boats over the coming weeks and run the same test over many weeks. Decision will be based on repeatability of performance.
