Get Fit To Row….. Join The Crew: Recent Episodes
Get Fit To Row
Ok, let's be honest you won't find me pumping my biceps on Instagram.
I'm not doing this for approval, fame or fans or followers or attention or likes or views, I'm not doing this to be famous, I'm doing this for you.
You are at the heart of everything I'd doing. We haven't even met yet, but we might in the future.
Getting fit is a challenge and I help clients do this through rowing training, this podcast is my way of sharing the journey, training strategy and anything else that comes to mind whilst training clients.
I'm Phil.
Well I may be breaking the minds of the clients I work with, but I’m also doing a really good job of rebuilding as we go.
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I believe these 3 steps are held together by world-class basics.
Here’s today’s podcast
Episode Home:
https://www.getfittorow.com/get-fit-to-row-podcast/161-intention-process-results
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There is one movement in rowing that’s super powerful, it’s easy to see, but few would know how much power it’s generating, it’s in the body swing.
I’ve always thought that the power of a rowing stroke comes from linking the core muscles to everything else.
Remembering that you push before you pull, what connects those two movements is the invisible core muscles, they are activated during the body swing.
The core muscles take time to train and develop because you can’t see them, they lay deep inside our core.
Here’s today’s podcast:
Episode Home:
https://www.getfittorow.com/get-fit-to-row-podcast/170-invisible-super-powered-movements
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If world basic basics is a personal thing, world-class consistency is something others can value.
I’ve been thinking about the difference between basics and constancy, I think the former is something to focus on as an individual and the latter something that others observe more so.
Can you do one without the other?
Which comes first?
Here’s today’s podcast:
Episode Home:
https://www.getfittorow.com/get-fit-to-row-podcast/159-world-class-consistency
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I always preferred rowing with a crew.
Here’s the thing when I was rowing at Auriol Kensington Rowing Club I learnt that crew boats were my thing and I enjoyed a quad more than anything, a quad is 4 scullers.
You can learn to row on a rowing machine or in a single scull but I think the most fun is to be had when you row with other people.
So here’s the thing about the Hydrow rowing machine that I think few have mentioned, but I will, when you row on a Hydrow rowing machine your rowing with someone and because of that it’s simply more fun.
And if it’s more fun there is a strong chance that you’ll stick at it longer, which means you’ll get fitter…..
Knowing this made me smile.
Here’s today’s podcast: https://www.getfittorow.com/get-fit-to-row-podcast/158-hydrow-rowing-machine-made-me-simile
What about your fitness and rowing, are you ready to get started?
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I think and what I have learnt over the years is what people say and what people do can often be very very different.
When it comes to high performance, goal setting or just doing something better than others, sometimes you don’t want to share how you’re doing it or you might not realise just how good you are.
Are you curious enough about your performance?
So here’s the thing, I’ve been thinking about world-class basics, how do people live to deliver them, and what type of people optimise them.
Knowing that you have a talent comes through allowing others to see it, you have to share it, even the slightest hint that you think you might have a talent.
Once you have shared your talent perhaps with someone you trust, you’d do best to try and understand how you make it simple, simple enough to you, understand the parts, train all the parts, be curious how to maximise the parts.
Do the smallest parts, the basics to a world-class standard.
I was listening to a recording of Muhammad Ali this week when he shared his most memorable quote “float like a butterfly, sting like a bee”.
What he said at that moment made what he did in the ring invisible to his opponents.
He carried out world-class basics.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/157-float-like-a-butterfly-sting-like-a-bee
What about your fitness and rowing, are you ready to get started?
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I've got that winter feeling, a January feeling, one that's very familiar.
For a few years, I spent some time at Quintin Boat Club on the Thames by Chiswick bridge.
The club had an open fire, we would recover after a session by it.
This poem that I heard today reminded me of the feelings of January.
January by Henry Wadsworth
Janus am I; oldest of potentates; Forward I look, and backward, and below I count, as god of avenues and gates, The years that through my portals come and go. I block the roads, and drift the fields with snow; I chase the wild-fowl from the frozen fen; My frosts congeal the rivers in their flow, My fires light up the hearths and hearts of men.
This poem is in the public domain.
Here’s today’s podcast and my reading of the poem.
https://www.getfittorow.com/get-fit-to-row-podcast/156-my-frosts-congeal-the-rivers-in-their-flow
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Do you go faster because you slide faster, or is it the hand speed, or is it more a leg thing… Eric Murray knows 💪
I listened and watched a series of coached sessions with Eric Murray, a multi times winning Olympian.
When you listen closely to world-class athletes, leaders, entrepreneurs and business people it’s often what they don’t say or share that you need to listen out for.
Eric talks about smooth hand speed around the turn at the front and back of the stroke, which is interesting to hear. He also talks about “gradually” pushing more power out during the leg drive throughout the session, so as you get more into the session and weaker you focus on pushing more out or you, seems counter-intuitive, but the more you focus the more YOU CAN push more.
Give it a try.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/155-power-and-hand-speed
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It’s the welcome back weights session, make sure you’re up to speed with your technique.
There are 4 key exercises to focus on, each builds towards maximising power.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/154-push-pull-hinge-and-drive
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I simply love low rating, it requires a good deal of personal coaching, meaning you, yes you have to think about what you're doing.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/153-welcome-back-session
What about your fitness and rowing, are you ready to get started?
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Sounds simple, build blocks and your progress faster.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/152-train-in-blocks
What about your fitness and rowing, are you ready to get started?
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You can’t get to greatness without some help.
Fact.
You’ll need to believe in a coach, a coach who believes in you, a coach that has your goals and performance in mind.
The Playbook series on netflix’s shares a few moments of insight that could change how you think about getting fit in 2022.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/151-the-playbook
What about your fitness and rowing, are you ready to get started?
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Yes, it’s the start of 2022, and the start of the rowing stroke is called the catch so it seems rather fitting to be writing and sharing today’s podcast called "{catch 22}.
Get the catch right and the rest can be worked on.
But here’s the other catch 22, if you’re not fit, and you don’t think you have time to get fit, you’ll never get fit. But if you make time to get fit you will.
Your health is an investment, time is something you can give yourself at no cost at all, and the return in value and quality of life is huge.
So if you change how you manage your time, and pay that time to you to get fit and healthy, given time you will.
I always think the hardest thing to do when you’re considering better health and fitness is getting started, the small thing, the small change.
I think doing small is easier than doing big.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/150-catch-22
What about your fitness and rowing, are you ready to get started?
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So the race is done. 2021 is done.
How did we do?
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/149-looking-down-the-race-track-of-2021
What about your fitness and rowing, are you ready to get started?
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It’s that funny time between Christmas and New Year, a time when we get a chance to reflect on the year that’s past, a chance to look at where you are, a chance to think about who we might want to be in the new year ahead.
I think getting fit is not just about the physical aspect of “doing it” but also the mental health aspect of “doing it”, getting fit that is.
The quote that is never wrong in my mind is, “have a healthy mind and body”, one comes with the other, and to be honest it’s more important to balance this now more than ever before.
One of the aspects of rowing (be that indoors or outdoors) that is not often talked about is the freedom you can experience physically and mental from being fit.
Fit to handle what life throughs at you.
I love rowing, and each and every stroke helps to strengthen the mind and body better than nearly any fitness program or sport.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/148-get-fit-in-2022
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Yes, the leg is better, but I’ve lost strength.
Here’s the thing, and it’s something worth sharing but keeping fit, and getting fit once your past 30 is a must in my experience.
As you all know having strained my hamstring whilst playing 5 a side football I’ve been out of action for just over 3 weeks.
The fitness seems the same now I’m back in the gym, but the strength has defiantly fallen off, and this happens to anyone and everyone over the age of 30……
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/147-weak-but-focused
What about your fitness and rowing, are you ready to get started?
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I’ve learned by studying myself very closely that my daily training habit keeps my mental health strong.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/146-heart-rate-mental-health-and-wellness
What about your fitness and rowing, are you ready to get started?
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I know it sounds too simple, but, once you’ve got fit to row, the next step is learning to row.
But, at this point of writing this blog and preparing for today’s podcast I don’t yet have a place or a boat to coach people to learn to row, but I’m giving it some serious thought.
If learning to row is something you might be interested in perhaps you could make contact with me and see if you can help bring the idea to life.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/145-complete-rowing
What about your fitness and rowing, are you ready to get started?
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Ok, let’s be honest I haven’t yet met anyone who likes carrying out the 2000m test. But, I’ve also learnt that people don’t put enough focus into the mental prep and planning around the test. So, I’ve given it some thought and have done a podcast around doing a 2k test. How to think before, during and after a 2k test. Here’s today’ https://www.getfittorow.com/get-fit-to-row-podcast/144-preparing-for-a-2k-test What about your fitness and rowing, are you ready to get started?
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Ok, let’s be honest I haven’t yet met anyone who likes carrying out the 2000m test.
But, I’ve also learnt that people don’t put enough focus into the mental prep and planning around the test.
So, I’ve given it some thought and have done a podcast around doing a 2k test.
How to think before, during and after a 2k test.
Here’s today’
https://www.getfittorow.com/get-fit-to-row-podcast/144-preparing-for-a-2k-test
What about your fitness and rowing, are you ready to get started?
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The most obvious thing about a visit to the pyramids is, if you go up you have to come down.
I understand from reading around the subject that the pyramids of Giza took 20 years to build and needed the manpower of over 100,000 men. That’s a lot of men doing pyramids!
But that’s a side note to the real event today.
Today a Saturday session the guys I coached were doing pyramids, in so much that they went up and down the stroke rating.
Why do we do pyramids, simple, to build better technique under increasing levels of performance and stress, what you learn on the way up the rating is how to focus on the changeup, try and keep the technique together, and on the way down it’s about compounding that learning as the movements get slow.
When you do pyramids for the first time there is a lot to think about, lots of moving parts all moving faster and faster.
The more you do a pyramid session the more you can fine-tune your technique, power and focus.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/143-a-visit-to-the-pyramids
What about your fitness and rowing, are you ready to get started?
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One thing that you have to do in rowing when it comes to crew boats (and the bigger the crew the harder it is) you have to “think and move as a team”.
From a training perspective, a lot of your time will be spent as an individual.
Moving from individual focus to a team focus is a process.
I often get reminded of the process when I jump into a scratch crew boat (which is a group if individuals that have not rowed together before), as a group of individuals we’re all feeling for the movements of the team, no matter what the power of the individuals.
Thinking sideways a bit, Micheal Jordan has plenty of power, I recently watch the last dance series on Netfilx which featured Micheal Jordan, in one episode they focused on the moment when Micheal realised the power of a team, rather than the power of his own talent. When he did start operating in and with the team he became greater and so did the team.
It’s quite a weird experience in rowing bringing together a group of individuals together to make a boat go faster, sometimes it works well and sometimes a boat never gets to the speed you’d think it could get to.
It’s because you have to think and feel like a team.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/142-one-last-dance
What about your fitness and rowing, are you ready to get started?
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I think to be the best you, you need to work out how to be world-class at something basic.
Or in other words, how do you work towards world-class basics?
For as much as it sounds simple, it's not, there is a lot that will get in the way, a lot that will limit your effort.
But everyone can be world-class at something, you just have to start working towards it consistently.
Here's today's podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/141-world-class-basics
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If I said to you “would you like to get fit” what would your answer be?
I guess I ask this as I think most of us would say yes, but for some of us we wouldn’t have even given the idea a thought ever.
Ever, does that mean you don’t need to or don’t want to get fit?
If we don’t want to do something is that the case because perhaps we’re not in control of the choice?
A choice is something we can do, not do, avoid or even miss place.
Miss placing fitness, that doesn’t feel too terminal does it, it feels like it’s something to discover, refind, give some thought to.
And once we have given getting fit some thought, perhaps you’ll be ready to get fit.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/140-get-fit-simple
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I wanted to dig into a movement I’ve talked about before, hands speed.
Or maybe I want to highlight what you should do with your hands on the rowing machine or in a rowing boat.
You see the hand movement needs to be fast, not slow, and it needs to happen before you move off back stops.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/139-feet-up-thinking-fast-hand-moves
What about your fitness and rowing, are you ready to get started?
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The good news is the leg is on the mend.
If the 9,611 steps I’ve taken today are anything to go by I’m hoping to be back in action, be it careful early next week, at the latest.
So, whilst I’ve been taking time off from training, the Get Fit To Coaching is still carrying on unaffected.
Now, I’ve been giving some thought to “who” if “anyone” would I have on the podcast when I reach 200 episodes.
200 episodes are around 30 hours of me talking about get fit to row, getting fit, rowing, training and anything else that comes to mind is quite a lot.
But we’re just getting started.
Now, here’s the thought, I think my rowing hero is Steve Redgrave, I’ve met him a few times at Henley Royal Regatta, just to say hello, don’t think he would ever remember me, but I remember him, the guy is huge, modest and friendly.
I’ve always wanted to ask, “what {did} you think about whilst you trained”, I’ve always wanted to know what he would have been thinking “at {key} moments” in his gold medal Olympic races, and I’ve always wanted to ask “what made you {never} give up”.
Now I don’t know how to get in touch with Steve and I’m not going to try to directly contact him, I don’t want to do things like that.
I think Steve is in China now as Director of Performance, he was recently named as someone who would not be selected for GBR Director of Performance, I wonder if that was simply a political decision or the powers knew he’s not the man for the job, who knows.
So if I’m not going to try and contact Steve directly, how can I ever expect to get to talk to him on podcast 200?
Well, I thought perhaps I’d leave it to you, one of my super fans who might know Steve or know someone who knows him to perhaps suggest to Steve to listen to my podcast, and If he fancied a chat, about stuff, perhaps he’ll reach out?
You see I’m trying to build Get Fit To Row as something anyone can try, but to find me you have to spend some time discovering me and learning about the Get Fit To Row idea, and if it’s right for you you might get in touch if it’s right for you it’s right
I’d love to talk to Steve Redgrave, he’s a hero of mine, I don’t know what I’d ask first, but I’d love to learn what journey he’ll have taken to find me.
Because I believe the best fitness endeavours are journeys, if you go on a journey what you find at the end is more valuable, then and for life.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/138-feet-up-thinking-day-2-steve-redgrave
What about your fitness and rowing, are you ready to get started?
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Lets say I made a school boy error, i thought I’d go and do some cross training and thought I’d except an invite to play 5 aside football. That was a silly idea. I pulled a hamstring. Luckily not to bad, I think I know exactly the movement that caused it, it was a powerful twist and turn to change direction. Made me think, how good is it the idea to make a powerful twist and turn and change in direction in anything? It’s always going to lead to an outcome you’re not expecting. Perhaps If I’d given it more thought, made sure I’d given myself a better warm-up, knowing that the movements I was about to go through were not common to my fitness programs, perhaps I’d have either not attempted those moves or done them with less force. Luckily I’ve had a strain before, I hope I know how to help it recover fast, but it will require putting my feet up for a few days, which isn’t a bad thing. It’s going to give me time to reflect, be grateful for what I’ve achieved this year and perhaps I’ll reset for something new to get started when the leg is back tp full power. Here’s today’s podcast: https://www.getfittorow.com/get-fit-to-row-podcast/137-feet-up-thinking What about your fitness and rowing, are you ready to get started?
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Do you ever find yourself asking the question, how do I get ahead? In fitness terms this is very hard to do so, feel ahead that is, unless you have a goal. And, that goal need not be a big goal, but it’s best if it’s measurable. I watched my son play rugby today, they had a clear goal, to win, but that wasn’t their only goal. To win they needed a closer goal, they needed to score, they needed to defend, they needed to dig deep, they needed to not concede a try. After spending near on 30 minutes in the last third of their side of the pitch, they had a breakthrough, they got a penalty. They then ran the play over the halfway line, then a few phases of play, finally to the wing. They scored and got ahead. But it took time. Here’s today’s podcast: https://www.getfittorow.com/get-fit-to-row-podcast/136-ahead-takes-time What about your fitness and rowing, are you ready to get started?
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So, that’s the Saturday sessions done.
During todays sessions which were hard effort, threshold training, I was chatting about not giving in to the desire to stop.
It reminded me of a head race where our crew was absolutely flying, the effort going down was huge, and it was relentless, so much so that I knew at the half way point that I wanted to jump out of the boat, but you can’t can you.
I learnt on that day that the pain, adrenaline, and joy at the end of the row was addictive.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/135-jumping-out-of-the-boat
What about your fitness and rowing, are you ready to get started?
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Ok, let’s be honest from time to time getting fit is going to be hard work.
But you have to stay in the game to win right?
If there is one thing that I’ve seen time and time again it’s that constancy pays off.
Here’s the link to the podcast with Dan Carter I talk about in the podcast:
https://www.thehighperformancepodcast.com/podcast/dancarter
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/134-staying-in-the-game
What about your fitness and rowing, are you ready to get started?
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Before you do a training session you think about what you’re going to do.
Before you take part in a race of any description you’ll think about the outcome.
You think.
You talk to yourself.
Sometimes you know exactly what the plan is, what the race will be like and what the outcome will be, but sometimes you won’t.
When you doubt how things are going to go, that voice that talks to you, talks a lot, sends in the wrong messages, creates the wrong processing, keeps you from performing what you really want to do, have trained to do and know you can do.
That voice is the chimp.
The chimpanzee is our primal behaviour, it’s the behaviour we have had as a human forever, it is the behaviour that keeps us alive, keeps us safe, limits risk, it processes situations fast, and highjacks our potential if not controlled.
We can learn to maximise our potential.
A book I’ve read on many occasions by Steve Peters, The Chimp Paradoxwhich has sold over 1.4 million copies since it was first published in 2012 talks all about the chimp and how we need to manage it to perform to the best of our abilities.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/133-chimp-paradox
What about your fitness and rowing, are you ready to get started?
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Why we row?
It’s a question I often think about.
Why I row is simple, it’s good for my mind, my body and my mental health.
I think when I row, whether that be indoor on a rowing machine or on the water, it settles me.
It does this through the effort I need to put in to not only manage my body movements but it’s all about me “teaching” myself.
I get a sense of achievement when a session goes well.
Harry Parker who was the long standing heavy weight rowing coach at Harvard University talks openly about what he did for over 50 years in a video link is below.
I think he narrates what he sees as his job, and what he sees it doing for others.
You can forget the Harvard elite university link, best focus on Harry and what he says, a truly extraordinary man for how modestly he talk about simplicity, a simplicity that he has learned to teach over 50 years!
https://youtu.be/k5lXDcCdM8E
Here’s today’s podcast:
What about your fitness and rowing, are you ready to get started?
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I haven’t told you yet but I have a day job and Get Fit To Row is my passion and side hustle, we all need one right?
Today the day job took me to an investors meeting and wasn’t that fun, it went as well as can be expected.
I needed to be able to clearly communicate “the plan”.
I needed to be well prepared for anything that could happen or be asked of me.
I needed to be able to visualise what I wanted to happen.
I needed to make it happen.
I needed to make sure others came along with me.
I needed to be patience.
I needed to play as a team but act as a leader.
I couldn't win without encouraging all of us to want to win.
I had to find a pace, set a rhythm and have a finish.
Most of all I needed to be 100% focused throughout.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/131-im-focused-throughout
What about your fitness and rowing, are you ready to get started?
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Here’s the thing, when I do long rowing machine sessions, I am quite often reminded that my hamstrings are short and need a stretch, and I should know better.
There are two ways I often get to know that they are, and both are uncompromisingly bloody obvious very quickly in the session.
One way is I get a small friction blister on my bum cheek by my coccyx bone around the area of my sacrum, and the other is I get a dull pain in my L3, L4, L5 joints in my lumbar spine.
And all it says to me is “you need to do some more work on stretching your hamstring out” and also “make sure to get some movement into the hip flexors”.
I should know better, maybe I should have stretched more after the long walk with Oban my dog!
Here’s todays podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/130-l3-l4-l5-and-that-blister
What about your fitness and rowing, are you ready to get started?
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Have you taken the time to listen to a podcast by the BBC called 13 minutes to the moon?
The podcast goes through the last 13 minutes before the first man on the moon.
It’s extraordinary to listen to, to listen to the level of detail that went into making this event happen. It’s also fascinating listening to all of the subplots around the space race in the ’60s.
How did we get a man on the moon back then with the technology that was at hand is just incredible.
Now, to put this podcast episode into context, I’ve started doing 50-minute UT2 sessions and the 13 minutes to the moon podcast is just around 50mins long.
So I can listen to the podcasts, whilst doing my 50 mins.
I call that a win-win!
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/129-50-minutes-to-the-moon
#technology #podcast #event #rowing #rowingtheatlantic
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Here’s the thing, I keep talking about the 8 x 500m session like it's my brand new toy.
I love it.
In podcast 110 I talked about self-belief being a superpower, it’s a superpower everyone can have.
But what I’m learning is most people I train need to be introduced to the idea of a superpower being inside them, then learning to find that superpower and then being able to harness it.
If you do an 8 x 500m session with me, you’ll learn to find it.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/8x500m-there-is-no-hiding
And a link to episode 110:
https://www.getfittorow.com/get-fit-to-row-podcast/110-self-belief-is-a-superpower
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Ok, I’ll admit from time to time I get things wrong, but that’s normal right?
Last week I did something that’s taken me a week to recover from, at first I had no idea what had caused it.
You see I felt really weak.
I couldn’t do my normal training, and I seemed to find it hard to have the motivation to do anything much.
I realised I needed a rest.
I’d over done it.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/127-people-like-us-do-things-like-this
What about your fitness and rowing, are you ready to get started?
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If you’re yet to discover the joy of knowing what your heart rate training zones are then don’t worry you’re probably in good company.
Most people I train or coach through Get Fit To Row have never known the value and benefits of heart rate training.
Yesterday I when down to my local gym to do a short training session, I needed to get out of the house.
But I felt tired, well my head was tired, but the rest of me was well-rested.
My plan was to do a UT 1 session because I knew I could do it, I’d been feeling fit and strong whilst doing my UT2 session over the weekend so a UT1 would help up my game.
I did 8 x 500m with 2 mins rest at Heart rate 165-183.
As I did this session I started thinking, if everyone knew a bit more science around getting fit maybe they would enjoy getting fit.
I thought maybe it was time that I started putting some thoughts down as to how I have learnt to value heart rate training and UT2 and UT1, so I’ve started a new page on the website where I’ll share knowledge and reference info.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/ut1-and-ut2-its-life-but-not-as-you-know-it
What about your fitness and rowing, are you ready to get started?
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One part of get Fit To Row that I haven’t talked about in much depth is the “smart” bit.
Over the many years that I have trained, I’ve always kept an eye on my resting heart rate, why? Simply because it’s the best indicator of my hearts fitness.
My resting heart rate is low at 46 beats per minute. I’m 51.
I’ve always thought the life I lead and the stress I put myself under would be stressing the heart, but It’s doing the opposite.
I train most days, I walk the dog most days, I eat well, I work hard mentally and physically, I drink a reasonable amount of water and I sleep as well as I need to.
This all has a good impact on my fitness and my hearts health.
What may seem hard is how hard I am on myself about being fit and pushing myself. I often talk about a podcast I did a while back about the ageing struggle, getting old, which starts at a much younger age than you’d think, and is going to be different for everyone.
Here’s today’s Podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/125-resting-heart-rate
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I’m reading a new book called Peak by Dr Marc Bubbs, It’s called The New Science of Athletic Performance That is Revolutionising Sports.
It’s a slow read for me and I and dipping into different bits each day. I came across this new chapter quote that i thought was quite an insight, that being:
“It’s not the will to win that matters. It’s the will to prepare to win that matters” - Paul “Bear” Bryant.
I think this rings true with just getting fit, you have to prepare to get fit, which I think requires time, learning, listening and above all a willingness to commit, preparing costs nothing, but doing the prep will allow you to get to where you want to be.
Here’s Today’s Podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/prepare-to-win
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If there is one thing that is so good to see happen, and it often does, it’s when the clients I work with start becoming athletes.
I see clients move from being led to leading themselves. A particular session done at just the right time in a training cycle seems to trigger this moment.
It’s at about week 4 training with me, we do a session that's like this:
10 mins warm-up, a chat about intervals and target times, a chat about focus and belief.
Then we do 5 x 200m at max power and no rate capping (you can do as fast or slow as you like), and it goes like this.
The first 200m is a bit manic, the 2nd 200m gets a bit more controlled, the 3rd, it’s now getting harder, at the 4th 200m I often hear the "cry “I can’t do this anymore”, then on the 5th 200m I ask that you push harder, focus more, commit to learning, and the last 200m is often the fastest and the easiest.
It’s not just the mind gathering confidence, but it’s also the body learning to cope under stress.
You’re now learning how to get fit to row.
Here’s todays podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/123-creating-magic
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At the start of a fitness journey I’ve often found that clients only see things in one dimension, they have tunnel vision.
But at the start, when your first think about getting fit, I think it’s best to look at things in 5D.
You need to look at what you understand about getting fit, identify what you need to know that you don’t yet, think about what you might experience by getting fit and you have got to believe you can take part in both physically and mentally.
Visualisation is a tool I use a lot in Get Fit To Row, I think the mind needs a picture to focus on, one that’s quite in focus, you can’t do this quickly it takes time.
A good example of thinking about one thing, really thinking about it is the first stroke, just the first stroke on a rowing machine or rowing boat, it sets the frame for everything that follows.
Here’s today’s podcast:
https://www.getfittorow.com/get-fit-to-row-podcast/122-tunnel-vision
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I can’t understate how important it is to meet me.
I’ve had a few phone calls from people interested in Get Fit To Row, they have all been quite lengthy phone calls, 30mins to 1hour long.
And at the end of the calls, I’ve never been quite sure whether the person on the call has got what they wanted, I say that because I feel that they have not met me and I haven’t seen them.
On the calls I don’t sell Get Fit To Row, I try and discover what is the motivation for getting fit, and what would be the output from doing Get Fit To Row, because this is the frame for your story, and I believe getting fit and doing Get Fit To Row will be an epic story.
By making it a phone call is it easier to not take the leap, to not commit, to turn back before the journey has started.
If I meet you I will be able to see just where you are, there will be not hiding.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/hello-nice-to-see-you
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It's something I have been asked by just about everyone I've coached at some point, that being, "how should I breath"
It's a true gift to get the breathing right in rowing or fitness, to be honest, the better you breathe the more you optimise your muscle potential and the more chance you have of getting fitter and stronger.
But when do you breathe, when do you think about your breathing performance?
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/120-happy-breathing-happy-performance
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I never found school easy, I can honestly say I don’t even remember most of it, what I can remember is the train to school, the places I used to hide to get out of lessons, and Mr Hicky.
But today I’ve set myself the challenge of completing the Level 2/3 Diploma in Personal Training, it’s not going to be easy. I have 6 weeks to complete it and pass.
Podcast Home https://www.getfittorow.com/get-fit-to-row-podcast/119-back-to-school
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I know, I know, I should know better, but I simply forgot!
Don't do what I do, do what I say, and in this podcast, I explain why I felt so weak after a leg session in the gym.
Let's say it all comes down to water.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/117-my-pee-has-gone-orange
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It’s a lovely day on the water, flat and windless, perfect for a scull. This is a 30 min sculling session videoed by Cameron Buchan, here you can listen to 30 mins whilst you drop off to sleep, you can grab all his videos over on youtube, including his 5.53 2k test, the guy is huge. I have now over 116 short podcasts talking all things get fit to row. Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast
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Thought this needed explaining.
Here’s today’s podcast: https://www.getfittorow.com/get-fit-to-row-podcast/115-swing-dont-bend
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It’s perhaps not as obvious as you’d think, the speed of movements that is.
Here’s today’s podcast https://www.getfittorow.com/get-fit-to-row-podcast/114-movements-fast-and-slow
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This is an idea I have to try and explain why Get Fit To Row and getting fit are so well matched for those that want to get fit.
The article I talk about is a work in progress and will take some days to write and edit, maybe even longer.
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Are you thinking how fit can you get how fast? Well I guess the first question that has to be answered is how fast is fast, and how fit is fit.
I muse the question ahead of doing a 2nd session today, which will be a little good old UT1 session.
There are 4 elements at play, how fit are you already, how fit do you want to be (a measurable goal or target, how strong is your mind to achieve the task and how much time do you have available to get fit?
A UT1 session does 2 things, it pushes me to discover how “fit” I am from a heart rate perspective, and it also gives me a good steer as to how “fit” I am from a sustained strength point of view . There is a really obvious correlation, my fitness and my strength.
Here’s today’s podcast: https://www.getfittorow.com/get-fit-to-row-podcast/111-get-fit-fast
Here’s today’s video: https://youtu.be/OlImHntWg64
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I remember the first time I sat on a rowing machine and thought “can I do this”, I was thinking this just before my first ever 2,000m test.
Looking back on it I wasn’t really thinking the right way for that test, you see I thought it was a win or lose situation.
What I hadn’t explained to myself at the time was, the “result” was going to be “what I believed I could do”.
And at the time I didn’t believe I was as good as I needed to be.
The result was I didn’t do too well, 6.52 from memory. I knew it needed to be nearer 6.47.
Those 15 seconds were lost in my head, I didn’t believe I could do it, even though I’d done all the training, in a boat I was better than most, when we raced we won.
It’s a superpower to believe in yourself.
Today I think differently, I coach people to think differently.
I help people think about the outcome differently. And therefore and in a lot of cases people do better than they had thought, this is what “getting fit to row” is all about, believing you can get fitter, and move better, and doing so make you a better you.
Here’s today’s Podcast: https://www.getfittorow.com/get-fit-to-row-podcast/110-self-belief-is-a-superpower
Here’s today’s Youtube video: https://youtu.be/IKZUlm7zqqM
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I took some time today to listen to the high-performance podcast with Jake Humphrey and Professor Damian Hughes as they discussed the life and journey of John McAvoy from “high-performance gangster” to a “high-performance Nike sponsored triathlon athlete and indoor rowing world record holder”.
Interestingly where John’s life made a pivot was when in his cell he discovered indoor rowing, perhaps he also discovered just how much goes into perfecting the rowing stroke, mind-altering commitment.
John McAvoy now holds a number of indoor rowing records, yet the 2k in his age group is still an incomplete challenge. He learnt to row at London Rowing Club for a time, but never took that forward, a chance to row at Henley or beyond not a goal of his, perhaps the reason why is in the podcast when he mentions that he might not be able to cope with a rowing coach giving him feedback. That said he does now have a coach for triathlon training.
I think what indoor rowing gives people is a focus, a small thing to focus on, but because it involves 86% of all your muscles and I’d say requires 100% of your mind indoor rowing can “fill” every minute of your waking day.
It’s interesting and I discuss the podcast and some thoughts on my podcast.
Get Fit To Row Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/109-how-rowing-changed-john-mcavoys-life
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So, I can’t escape the fact that once I’ve made a plan I know I then need to do the doing.
So, I said yesterday that by buying some Get Fit To Row T-Shirts and then wearing them down the local gym, I’d have to put more effort into Getting Fit To Row, become my first brand ambassador so to speak. Will I’ve ordered the T-Shirts! and you can buy them on my website.
The other thing is if I design a training program for myself, and then because I’m doing the plan I’m more likely to Get Fit To Row….
Note to self, doing it is doing it.
And, doing it in the view of the whole world is a good thing.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/108-plan-then-do
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Here's the thing, I've been thinking about how do I get more people to find out about Get Fit To Row without diving a load of time, money and effort into the hole which is social media digital marketing. You see I have this idea that like every good boat club, Get Fit To Row (club) is something the best people will just track down and go find, BUT, I think I might do well to sign post the idea.
So I'm going to do 2 things:
1/ I've created a 16 week rowing workout plan, that people can grab for free if they become a member of Get Fit To Row. Not sure what the membership gives yet, other than free workout plans.
2/ I'm going to have some Get Fit To Row t shirt made, and I'm going to wear them down the gym.
By having a t shirt on in a gym, and doing the 16 week rowing work out plan in full view of everyone, yes I'll be getting fit to row, in front of the whole world!
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/107-how-a-t-shirt-is-going-to-change-my-fitness-and-yours
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UT2 - your standard SS training (60-75% max hr), develops your general aerobic base and gets you "in shape" UT1 - your standard hard SS (75-80ish% hr), develops your aerobic base but also acts as a strength workout since you're pulling harder
E.g., my UT2 is a 1:49 split at 18 spm; my UT1 is in the 1:45-1:47 range at 18 spm.
UT2 is great for a general aerobic workout and are the typical SS workouts like 16k, 2x30', 18k, 20k etc.. UT1 is typically employed in a fashion like 4x2k, 3x5k, 6x10'.
Say you do 10 sessions a week, you'd maybe do 2 AT sessions, 2 Weights sessions, 4 UT2 sessions, and 2 UT1 sessions. Some sort of balance like that, a 2:1 or 3:1 ratio for UT2 to UT1
Hopefully this helps.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/106-can-someone-explain-ut1ut2-training-and-which-one-i-should-be-using-to-gain-speedendurance
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It does happen if you row or your training with me.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/105-6am-and-having-a-4-day-weekend
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OMG, I’ve just been reminded of a harsh but true comment from one of my previous coaches.
Before I do explain the moment I need to share a short fact, I’m feeling slightly worn out today. I’m sitting in my office chair (thinking about buying some new trainers, which seems to be a start of month thing for me at the moment) and lets say my posture is shocking!
I’m sitting like a bag of potatoes on a chair, the bag happens to have grown legs and arms and a head.
And that’s just how one of my rowing coaches saw our crew one morning as we paddled away from the pontoon.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/104-a-sack-of-potatoes
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Here’s the thing, when you spend enough time by the river (particularly the River Thames) you can smell the change of season ahead of it being obvious to see.
This rowing memory goes back to the late 1990’s when I walked into the boat shed ahead of the crew to grab the blades.
I turn to walk out of the boat shed, it was a very sunny day, as I walked down towards the river i couldn’t smell that sweet smell I would normally have smelt.
Sure it was sunny, sure it was warm, but the water was now cooling.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/103-the-smell-of-autumn
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So, Get Fit To Row has been evolving and developing as an idea for many years, but over the last few months, it’s started to become something that I think I’m building from my natural strengths. Which are, learning and seeing patterns in real-time, seeing movements as they happen and how I learn information from talking to the people I coach and train with.
What that means is I have come to understand is I have a deep knowledge of what makes a good rowing stroke both on the water and on a rowing machine.
You see I have a picture in my mind of how all the many movements fit together.
I can build a picture and overlay this on anyone at any point of rowing experience on and off the water.
By knowing how all the movements fit together I coach people to understand this.
From understanding what the body position looks like at the finish and also the catch, how the pelvis should move forward before the back moves, to know that the hamstrings and the hip flexors have to play their part.
Added to that I can see and seek to improve the fitness and strength of anyone I coach or train with.
This is my superpower.
I can teach people the rowing stroke, face to face, over a call or via a zoom session.
And because I now know to and understand that I can, I know where to start with just about anyone.
I’ve now added the option of a 1/2/1 Starter Session (Get Fit To Row).
It’s me and you, it’s 1 hour and 30mins of focus, movements and one goal, to help you understand the rowing stroke.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/102-i-think-im-very-good-at-this
Harry Parker who coached at Harvard University knows a thing about teaching simple.
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It's some 10 years on and I still remember the first time I met Baffs (a nickname). Standing 6.5ft trained and ready to show the world what he had to offer.
What I have come to realise and appreciate since this moment is, some people have a gift to share, and they want to share it, but you have to be prepared to ask them to share because if you don't you won't quite realise what it is there sharing.
What Baffs shared with me and a few others was the power of knowing what you can do, when others don't, but you help others achieve more because you give it without expectation, if that makes sense.
I was coaching the men's squad, we were in the ergo (rowing machine) room, we were to complete a widowmaker exercise, it was going to be 4 men vs 4 men (4 groups), a race over 2,000m.
Who was going to win? The best team of individuals or the team with the best leader.
I think we know how this one ended.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/101-what-happens-when-a-very-talented-rower-from-oxford-university-joins-your-squad
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What I've learnt recently is training people is a process, there has to be a willingness to listen, learn and be patient.
I've recently come across two people who I would say are elite athletes in cycling and running, both have chosen to not take up rowing as part of their fitness program.
I think there are two reasons, 1: Their ego expects them to be elite from the start. 2: They want minimum learning.
But learning anything new takes time, and getting fit takes time.
So if you are not ready to drop the ego and you are not ready to go back to a learning environment that ok, Get Fit To Row is not for you.
But, for those that have an open mind, want to learn, I can guarantee you will get fit and you'll know more than most how to row!
Podcast Home https://www.getfittorow.com/get-fit-to-row-podcast/100-its-ok-get-fit-to-row-might-not-be-for-you
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It's the simplest of things to do, but, not many do it.
Podcast Home: www.getfittorow.com/podcast
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Someone asked me what does it feel like to sit in a boat that really moves well?
It feels like your lifting it out of the water, moving it along few meters effortlessly, then putting it down again.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/98-a-feeling-of-effortlessly-flying
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If it's possible for everyone to be world-class, which I believe it is, what will stop you from getting there?
Is it nurture or nature? Or is it just the power of the mind that will make you world-class?
When your next training, think for a minute, "am I training my mind to be world-class or am I just hoping my body will get me there"
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/97-can-you-train-your-mind-to-be-world-class
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Well, I did have a day off, so let's get back on it!
A session that I love doing, because of the battle of the mind over body!
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/96-oh-go-on-do-the-500m-x-8-session-youll-love-it
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I'm going to take a day off training, Get Fit To Row has got me fit to row, but I think I just need a little rest for a day, to feel good about life!
Also, I've been doing some work on the GFTR idea and the website.
The Get Fit To Games - yes it's maybe a thing! Let's see what happens.
The website www.getfittorow.com is looking sweet, built-in 3 days, now taking a few weeks to optimise it.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/95-taking-a-rest-from-training-and-some-other-rad-news
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It's never just about rowing, I can tell you think. I like to keep busy, and a trip is planned to Majorca end of the month, which means I'm changing some of the daily workouts to Get Fit To Cycle!
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/94-im-getting-fit-to-cycling-at-the-end-of-the-month-
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Well, the exciting news is I have a website now for Get Fit To Row - www.getfittorow.com i have also just had a meeting with a few very good people that might help me build a boat club, help expand Get Fit To Row and also help with some promotional events. Could be a great thing for the local area schools......
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/93-i-have-a-website-an-idea-and-a-few-people-interested-wwwgetfittorowcom-
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Every idea has a story, well if learning to row was not an easy enough idea to run in 2012 on The Thames, Get fit To Row was going to be easier.
I often think how do I make getting fit for the people I train more focused?
Let’s start at the beginning.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/92-how-did-get-fit-to-row-begin-
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If there is one thing we all know about Getting Fit to Row it's this, once you are fit to row you want to row. It’s as simple as that.
We'll we might have some space on some water in Knaresborough to run Learn to row session... how brilliant is that.
There are around 700m of rowable water, it’s flat, a steady stream and almost perfect learn to row conditions.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/91-converting-boats-into-learn-to-row-boats
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Yes you can if you make sure you have put all the effort into finishing correctly, you have to go all the way, with maximum focus.
I like to think that the question of breathing during a rowing stroke, which weirdly I get asked about by almost everyone I train, but never have been asked from rowing crew is almost as important as does the rowing stroke have a pause in it.
Simple answer, yes it does, the harder part is developing the skills to introduce it.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/90-can-you-add-a-pause-to-your-rowing-stroke
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At the end of a Get Fit To Row session, the athlete I was working with asked me where it was all heading, I said "where do you want to go?"
One of the aspects of being a PT and rowing coach is trying to understand what the real goal is, getting fit is a lifelong pursuit and not always the best place to start a discussion, but learning to understand how people want to change their lives often points to a real reason to get fit to row.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/89-shall-i-walk-alongside-you-on-your-fitness-journey
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Well, when the opportunities of giving your son advice, esp when he is a strong-minded, 14-year-old, 6ft, teenager, you have to think carefully about what you say.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/88-my-son-asked-me-how-do-you-train-dad
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If I was to go rowing again, I'd like it to be local, so I did just that and when for a row at my local pleasure boat river in Knaresborough, it went ok.
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If you learn to focus on what you're doing, you too could be world-class.
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A ramble around rowing as normal but we get there in the end 🙌
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GB rowing crashed at the Tokyo 2020 Olympic Games.
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I think by talking to Roy I may have found the last module of the GFTR business idea.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/83-did-someone-just-say-does-get-fit-to-row-have-an-app
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If an idea is only 25% of the success of a business, then the other 75% comes down to people.
And I thought the best place to go and find people to support the idea of Get fit to row and the Boat Club was to go to Facebook and create a virtual boathouse for people to come and have a chat at and join.
It's on Facebook and its call the Boathouse Social, come join, it might help make an idea a real thing.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/82-how-im-building-a-boat-club-with-the-use-my-new-boathouse-on-facebook
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I know what I want to do, I have the business model in mind, but I think I've given the control of the next stage to someone else who I can't control.
Maybe I should rethink my strategy.
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I think we perhaps don't spend enough time as coaches and trainers understanding how human emotion can drive success. At any level of performance, be it a gym-goer to an elite athlete, refining how we "think" and how we "talk" about our goals and performance can make a massive difference. Not only is it about having a picture of where your heading, but also it allows for you to change tack if you finding the going tough.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/80-emotions-and-performance-indoor-or-in-boat
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It’s a system I’ve used successfully over the years. Have a listen and give it a try.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/79-how-to-prepare-for-a-2k-test
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Is this a good idea? Well, you can win and lose a race over the 1st 500m so why not just train people to fly over the 1st 500m.
That's what we could be doing at Knaresborough and the Marigold Boat Club....
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During longer ergos, what should you be doing and how should you be thinking?
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/77-what-to-think-after-30mins
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If you have never been go, and if you can’t go watch it on youtube live.
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GFTR might have found a home, a bit of water.... only time will tell...
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That matter, because they make big movements powerful.
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It can happen quickly and it can happen slowly. But when it happens it’s brilliant to see.
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Getting fit at lunch? Yes it works, just start to add in the odd day.
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If your more of a cycling fan, a good friend of mine has just released episode #1 of get fit to cycle, go check it out.
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How often have you actually thought about how you breathe during the rowing stroke, or is it that you haven't ever thought about it?
We'll at the weekend during a coaching session I was asked, so I went to the gym did my lunch time session and checked. It surprised me, I breath twice...
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/70-breathing-correctly-i-breathe-twice-during-a-rowing-stroke-do-you
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A gym is a place where we burning muscles and water, but yesterday I didn't see anyone looking to refill! What! How can this be!
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Down the gym yesterday reminded me of some of the first sessions I had in a gym with my brothers, I don't think {we} stood around much!
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Who wins this one is all yet to been seen, the lunchtime session is magic for fitness gainz, 30mins UT2. I'm on it today, join me.
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Yes I was out and about on a ride and met with the father of a local cycling world champion!
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You gotta get your fitness gainz where ever you can 🙌
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On my bike ride yesterday I got to thinking I need to learn what muscles I should have "on" and "off" when riding. I know how to do this with rowing, but it's something I think I should understand more about for other sport. Have you activated the right muscles for rowing yet?
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/64-activate-and-make-it-feel-right
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Sun is out and sky is blue! I’m on my bike! And I’m excited 🙌🙌🙌🙌🙌🙌
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/64-im-getting-fit-to-ride-today
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So we're getting back some freedom, let's get back to the gym, the clubs and water! And why not help those places out by buying a small thing like a beanie hat. Every penny will help.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/63-floating-back-to-the-gym-with-my-new-leander-club-beanie-hat
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Let's be honest, when you're doing your training it's easy to stand still when you're done in when perhaps it would be better to keep moving. I think this is simple yet such a effective message to share.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/62-keep-the-moving-forward-why-move-backwards
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If you’ve listened to a few of my other episodes, you may have come across the one called lazy, well Cambridge University were not a margin “lazy” but they did make the most of a “smooth and lazy” rotation round the back end of the stroke.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/61-how-cambridge-university-boat-club-made-there-boat-go-faster-by-being-slightly-lazy
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Not every podcast has to be about rowing? This is about how I bought 10 books and saved £340!
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I fell over the 166th boat race, it was match race with only one possible result.
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I think I've come to realise what I like about rowing is its simplicity. With that comes an obsession with perfection, which takes hours and hours of committed training to get a perfect stroke.
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If you watched Bear Grills and Jonny Wilkinson last night go for a walk and chat you may have heard a little tell about when England won the rugby world cup in 2004. He knew what to look for before we did, so he knew England had won before anyone in the Australian team did.
Powerful insights into the speed of the mind.
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I have this thinking that training is best shared in 2-week plans, that have a key focus around 5 days and have 2 supplementary days training. I think this allows for a simple focus, a natural focus which is manageable.
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I wanted to share a simple way to manage progress especially when the voice of doubt creeps in and starts to tell you that you "can't do" what you're trying to do. It's all about giving fruit, and in my case it's bananas!
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I think a training plan for rowing the Atlantic is kinda like planning for Christmas. Everyone asks for just what they want, you have to go and find it, you then give it, hoping it's both surprise and just what they want.... but you won't know until the day if you've got it right.
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Sometimes it's ok to just do enough, to just stay ahead. from time to time that's worth reminding ourselves of.
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I get the feeling it's this time of year that coaches back in the day would have dropped in a little 2k test. I would have done them fueled by bananas, and I'd also have a very specific warm-up, which I still do today. Oh, I'll be doing a 2k challenge and test today, why? Because I can!
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A good mate once said, look after your nice things, and your nice things will look after you. What he also taught me was when you find something that works, don't give it to anyone else to use!
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Pause, it's episode 50 of Get Fit To Row and I want to talk about the pause in the rowing stroke. You asked is there one, should there be one and if there is where should you put it.
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Last night I was struggling to connect the big muscles to the big muscles and it all felt like I was just trying too hard. But I coached my self to make the change, it all came good.
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Can getting fit be seen as just a process, you learn the process and you get fitter? But at what point of learning do you and the process become one?
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I know, I know, I know. I need a new pair of trainers, but like old friends I just can't seem to say goodbye!
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I can’t escape the fact that I’m going mad, lockdown and the ergo are making me think I see things.
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It might hurt, well, that's what I always think, the pain never lasts for long, but I do have the feeling that I'm trying to get out of the session this evening!
But I need to do it, UT1 session 8 x 500m at SPM 26-28 with 1:30 rest in between.
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A question asked by one of our listeners, thanks Shelly! 🤩💭
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Yes UT2 can be boring, you can wish it was over, it just won’t go fast enough!
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♥️♥️♥️...If you’ve done your max test which I set out yesterday today we’re talking about the most important training zone UT2 - 55-70% max heart rate. Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/42-ut-2-is-your-fitness-friend
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😅.... There are many ways to do a max test. Do not rely on the old 220 minus your age, that's really inaccurate. Do a max test over 1000m, it's simple.
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Bubbles and drag........🚣♂️💨💨💨💨 Are they friends or do they have a love hate relationship? I’ve been asked to explain how drag works on the concept 2. To do that I thought I’d start with a story about rowing in Barcelona in 98, where I first experienced bubbles! I loved em, till I learnt what they did to a boat!
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Ha, so I'm getting fitter, are you? We're on day 42 of a mission to Get Fit To Row, I can't escape the performance improvement. And because of that I've started to dread waking up, not because I don't want to be fitter, its just that it makes the rest of the day a pain!
We're doing good! Have you join the Facebook Group yet?
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As part of my overall plan to create a rowing community I've created a Facebook group.
It's easy to find if you search for Get Fit To Row, you will also be able to find my page called Get Fit To Row.
The idea of the group is to share your journey!
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💺. Ok, so there is no escaping the corridor of training, the ergo that I'm on, the effort I'm putting down. But, I can learn to escape to remember what it felt like to be sitting in the 1st VIII at Auriol Kensington RC. I had to learn to pause and relax and be lazy!
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I’ve been distracted all day by a niggle, it’s one I know I could sort out. So I think I will and then I’ll get on with today’s training.
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When you think there is no chance to go training, a good coach will always find a way, even if that means mixing up what you do and where you do it.
Did I mean to go for a swim? Nop!
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Well, I have an obsession with wellies and flipflops, its that they matter when I was getting in and out of a boat, and I know that that mattered very much when I wanted to be ahead of anyone after my seat. marginal gains don't need a lot of gear, but you need the right gear.
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I'm learning that where I train, what I listen to and what I do all have a relationship towards outcomes. I can't escape my corridor, its intense.
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I've started putting playlists together on Spotify to help me achieve new goals, but do they help or hinder?
I'm starting a test with this playlist https://open.spotify.com/playlist/2ypgUyIVcfnY834itCek06?si=ewNi0TgyQO2_ik5rUKuOmg
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/32-im-lazy
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There is something very powerful in doing the 1st stroke as well or better than any other. It sets things up.
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To make progress sometimes it’s better to find a way to spin the flywheel, it gets easier once it’s going.
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A chance chat lead to me thinking about how we coach winning.
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Winning or losing can be as simple as knowing what can be done when.
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A few days to reflect on life, family and how Get Fit To Row fits in.
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Often I give thought to really deep breathing, why? Because it’s something that we do without thinking about it. It’s easy.
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Bye mum. We had some laughs, see you soon, safe trip.
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Last visit to see mum
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If commitment hurts, why not make the pain as soft as you can by finding a new easy habit that doesn’t hurt to do.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/23-you-20-our-pursuit-for-commitment
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They can all come at once, but you need to link each. Habits compounded mean you can easily give up.
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Boat sheds smell of progress. If there is one thing to learn about the smell of boat sheds its they signpost the time of year, the effort of everything around them and how well the year is going. The smell changes throughout the year, it’s often predictable, it’s often sensed ahead of what eventually happens.
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Getting fit in full view of the whole world presents quite a few insecurities. Can rowing help you get to where you want to go?
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Thank you for everyone who has allowed me to meet you. Trust is everything.
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I’m actively resting, but gentle moving ahead.
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Small movements help stabilise thinking and movement.
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Laird Hamilton big wave rider inspired today’s session - did I suffer enough? Yes !
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Christmas Day is like racing, it needs a good start.
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Christmas Eve 2020, we all need to pause, together. It’s also very powerful in rowing too.
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What do we do when we need to reset.
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The key aspects that Drew Ginn talks about in his own code are: Mindset Application of effort. Doing less makes more. Waiting. Not waiting.
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Thank you Apple - doing a brilliant job of finding people interested in The podcast Get Fit To Row!
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/11-get-fit-to-in-full-view
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You start, you carry on your do more. Simple hey?!
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/10-3-stages-of-commitment
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Why is simple so complex - after all rowing is simple right?
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/9-simple-is-only-as-simple-as-you-think-it
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Thames Cup 2013 - Upper Thames Rowing Club were the favourites to win, but Griffin Boat Club beat them by a length. I watched the row up and I knew they were going to lose, why? Because they didn't believe they were the "winning crew".
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/8-losing-before-the-race-starts
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Do you think about the idea first of the effort? One of the rowing coaches that I had the pleasure to spend some time with was Ben Lewis at Thames Rowing Club, during a 6 year period Ben and the men and women squad were able to have multiple wins at Henley Royal Regatta. What Ben introduced to me was the idea of winning, and made very little of the level of effort that would be required and expected of all coaches and athletes and friends to win.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/7-idea-first-or-effort-first
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Can getting fit ever be wrong? The question few ask is - is this the RIGHT fitness program for you? We believe that each fitness program requires a full understanding of how much commitment is required to create a rewarding habit, it’s in having a rewarding habit that effort becomes easier to manage and once you have learnt how to manage the effort and it becomes unconsciously carried out you can then start to layer on performance. Habit builds habit that builds performance.
Podcast Home: https://www.getfittorow.com/6-is-get-fit-to-row-right-for-you
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The answer is yes and no! I remember the 1 time I was asked to row at Henley and I said no! To this day I ask why? That number really mattered.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/5-do-numbers-matter-enough
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We have moments of rhythm and flow throughout life, being able to know when to do either matters.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/rhythm-and-flow
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The barrier, is it what you can do or can’t do. Or is it about looking back on where you are and what happens next.
Podcast Home: https://www.getfittorow.com/get-fit-to-row-podcast/knowing-the-barrier
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There is a lot you can focus on when getting fit to row, Steve Redgrave knows how important they are, and he’s won 5 Olympic golds. I think hands are the connecting element few think about enough. If you use your hands correctly you can gain small margins, but it’s those small margins that could make all the difference.
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Faffing is the time that gets wasted doing nothing whilst you wait for someone or something to gather you together. Faffing is something no one owns but everyone can lose something from. Faffing is all about losing time by gaining nothing.
Episode Home: https://www.getfittorow.com/get-fit-to-row-podcast/1-lets-talk-about-faffing
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Rowing is one sport that allows you to do less as you move forward. Are you ready to dig deep, feather when flying, catch to start, drive to go backwards, pick it up to only drop it in. Get Fit To Row tells less by sharing more.
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