Preparing for National Champs

I'm currently training specifically for the 500m race at the English Indoor Rowing Championships in Manchester on 30th January 2011.

I've incorporated a lot more max power work both on the erg and in the weights room. On the erg, it's been about developing absolute strength by using maximum drag factor at low rate, and also explosive speed by using low drag at  low rate and driving as fast as possible.

Since power is a factor of strength and speed, I hope to combine these two elements together in the build up to the competition. This week I've done a few tests that seem to demonstrate I'm in good shape despite having bronchitis over Christmas for a few weeks:

300m - 45.0s - 1:15.0 pace - 49spm (0.1s off PB)
500m 24spm - 1:26.6 - stroking power of 22.46
1000m r20 - 3:12.9 - 1:36.4 (PB)
Deadlift - 230kg off floor with straps (PB), 180kg w/o straps (PB)
Power Clean - 100kg (PB)
Power Clean and Jerk - 92.5kg (PB)

So, PB's on power movements and high power erg tests are positive indicators. I hope to start sharpening towards the specific pace/rate and distance needed for the 500m race, so 20 x 100m reps on 1 min rest at sub 1::20 pace and the more horrid 6 x 200m reps on 3 mins 30s rest and the vomit inducing 8 x 200m on 4 mins rest.

The 6 Day Diet for 2011

I thought I'd share this again as although it's been a while since I did the 6 Day Diet and shared it with others, I've heard so many friends talking about wanting to lose weight as we've come into the New Year!

The 6 Day Diet was designed to be a kickstart, not a long term solution to obesity, but the catalyst that would help to ignite people's new lifestyles and get the ball rolling. Here's a brief summary I wrote about it:

"I'd been getting more and more fed up with my love handles and belly, so when Mat Gudgeon suggested I try a 6 Day Diet I thought I'd give it a go.

Feb 2009 on left, 18st 2lbs

Feb 2010 on right, 15st 10lbs

Silver Medals at English Indoor Rowing Championships

He told me to be disciplined and not to cheat, otherwise it would not work.

I managed to get through it pretty easily - lunch time was fantastic, always felt really full afterwards. The mid morning and afternoon protein shakes did just enough to get me through the day to the next meal time. If I got peckish in the evening I just had water until bed time. 

By Day 4 I was noticing a huge difference! My cheeks and chin seemed to have disappeared. My tummy was washing away - I'd already lost 2 inches around the waist, this would become 4 inches by the end of the 6 Days. Whilst this felt amazing, it meant I had to dig out my old skinny trousers!

6 days, 14.5lbs lost, very happy! 
Graham Lay"


Have a look and see how easy it is! 


http://www.lose-weight-together.com

Catch Up

I've not posted for a few days, thought I'd drop by and update anyone who's remotely interested (and also kind of diarise things).

No Smoking

Now on Day 36, so 6th Week smoke free. Have saved about £200 and not smoked 700 cigarettes now. I feel much better for having stopped, wish I hadn't crumbled last August. But I did, and I'm here, and I'm back on that journey again!I'm finding it ok this time round, just get a little bit fidgety sometimes in the evening but nothing too hard to handle.

Fitness

Having recovered 99% from bronchitis I'm back on the mend and have done some great power sessions on the indoor rowing machine recently. Low rate high power pieces done:

1k r24 - 3:12.9 

500m r23 - 1:27.8

300m r29  - 48.8

I have the English Championships at the end of January, I'm competing in the 500m race. I have won Silver twice, last year (1:22.9) and the year before (1:23.5). I'm hoping to medal again and with a faster time again. Ideally break the 1 min 20s barrier that has eluded me so far. I'm stronger than ever, having deadlifted 230kg off the floor the other day, but my endurance isn't great after a few weeks of bronchitis. I have 4 weeks to prepare.

Other stuff

I'll keep that to myself - wouldn't want to bore anyone to death! lol