** TAFF ATTACK WEB SITE UPDATE **

1) Bio info added for Chippy, AussieTaff and DarenC
2) Added video page and link to a short slideshow (with rousing Welsh music!) of Evesham Golden Mile (this clip will be on the end of the DVD once I get it written )
3) Reduced the width of the banner as it didn't fit on 1024x768 screens

** TAFF ATTACK WEB SITE UPDATE **

1) Bio info added for Chippy, AussieTaff and DarenC
2) Added video page and link to a short slideshow (with rousing Welsh music!) of Evesham Golden Mile (this clip will be on the end of the DVD once I get it written )
3) Reduced the width of the banner as it didn't fit on 1024x768 screens

Keep those Bios coming guys!

** Reminder of the address to go to to look at the site so far:

Taff Attack Web Site (Work In Progress)

Dream on young fella

The Big 'Roo

PS Enjoy the 6K

Like to say I lent a recent photo of me to the Rickster but reality is that I haven't figured out how to get a photo into the system yet ! Wife recently bought one of those new-fangled digital cameras so we may be able to do something with that. In the meantime just picture an Aussie Icon (with certain exceptions - e.g. Dame Edna, Skippy, The cast from Neighbours).

Martin

Why no 6,000m entry on the PBs table? I thought 6k was a common distance -- it's certainly one of the ranked distances on the C2 web site.

Didn't have you down as a Rolf Harris lookalike Martin!!




Okay, as you asked so nicely, I'll add the 6K to the PBs table

ALERT!!!!

Team Oarsome have overtaken us in the Team Standings and are starting to pull away. It's time for us all to act and put in some extra effort.

Last year someone (sorry can't remember who it was) suggested doing an extra 1000m cooldown at the end of your session. This worked great in my opinion so lets see if we can reintroduce it from now on.

Team Oarsome are feeling really good about themselves right now, they've recruited Dan Staite into their fold (who really is an awesome/oarsome athlete - 6:19 for 2K as a Lwt!!) and moved into 5th position (our 5th position!). As much as they are really nice people, we need to wipe the smile off their faces and reclaim our 5th place!

I'm up for this, are you!?!?!

Hehe, no need for me to say "please" as I wasn't asking for it to be added, merely asking why it had been left off.

Please add "low pull" and 100m too!

As it's you Daren, I'll add Lowest Pull and 100m too.
Probably wont be until tomorrow night now though as I'm out on the town tonight

Hey there Taffs. Daren is right, that's us. Had some conditions that we just weren't used to rowing in, and it had quite an effect.

The temp that morning just happened to be the coldest on record for that particular summer day. Our first race (about 0900) the temp was 10C!! Now that may not be cold to some of you...but krikey!!! I froze my a** off!!! We also had quite a head wind (about 20kph).

By the time the semi rolled in (about 1230) the temp had come up a bit (about 13C), but so had the wind. We had gusts along the way that probably hit around 25kph. We were all over the lane, and just couldn't keep it together. In a word...we got our butts handed to us.

All in all it was a great experience though. Got to meet some great people (Paul Smith and his wife, ex-Olympian John Nunn, a Russian chap whos name I never got).

Edmonton is a beautiful city too. The people couldn't have been more friendly. Canadians are a great people.

Anyway, back to putting in the meters. Looks like we have some work to do to get our #5 spot back. I'm guessing by the end of next week that should be taken care of.

Oh...FYI I had quite a few people interested in the Taff logo (I wore my shirt). Talked us up pretty good. Maybe we'll get a recruit or two from it.

Dwayne (not so Speedy on water)

Niall

Bio stuff below. Will send a photo via email.

Checked out Oarsome today and they increased by over 400k!!

Looks like we need a few big weeks to rope these people back in

FYI I was well on track to improve my 5k PB by at least 10 seconds when my 8 year old burst into my rowing room and insisted I sorted his playstation out:-<

Will give it another go this weekend and will lock the door this time!!

Mike


Name Mike Wilkinson
Date of Birth 2/11/66
Height 5' 11"
Weight 78kg:-<
Location Newport
Profession Marketing Exec
Email (optional) Wilko51@gmail.com
Blog (optional)
PB times for
500m,
1000m,
2000m - 7' 17.1,
5000m 19.21
1000m,
HM,
FM,
30mins,
60mins
A recent photo which you'd like to include in your Bio record (to come)

Added new 10k time of 40m 30.1s this AM. Much better than my previous time

Mike

Niall,

The sites looking good mate. Great effort particulary the evesham work.
Well Done

C

Nice going Mike, those massive Ks are starting to pay off now. Not too far off that magic sub 40 as well.

30 miniter out of the way Chris so on to the 6K showdown next weekend ? 8193m at 27 SPM, DF on my lucky number 106 (blabbles he). Good hunting in your attempt, any chance of sharing the nursing support ?

Bad luck on the lousy rowing conditions Dwayne. Tends to favour those who have rowed for many years and know a few tricks for handling rough water. Did you meet any guys from Banks Roring Club, Melbourne (my old club when I rowed in the 70's) ? They usually are well represented at each Masters, costs permitting.

Martin

Nice result on the 10K wilko, as Martin says, all those metres are paying off and sub-40:00 is in the pipeline.

Evesham Golden Mile DVD
Well, the Evesham Golden Mile DVD is now complete!! (Yeh, I know, about time too!)

If anyone is interested in getting a copy, I'm making it available for £3.50 (this incl p&p). Just drop me an email to niallswilliams@yahoo.co.uk if you want a copy and we'll take it from there. Payment methods are limited to Paypal and cheque (or cash at Enfield).

Training - best session yet...by far!
Did my sprint pyramid session last night and have to say it's the best set of results against target that I've managed so far. For those that are interested in the detail, take a look at my Blog here.

The set was a 750-750-500-500-250-250-250-250-500-500-750-750 pyramid session and I was able to smash all the target paces and also complete the final 750m set at the target pace of the 250s so well happy .

Had another good session last night. Target was 2x5000m (24-26spm 2:00-2:03 HR capped). Managed to complete both sets at the top end of the pace target while maintaining SR at the lower end:

1) 5000m 19:55.5 1:59.6 peak170bpm avg159bpm 24spm
2) 5000m 19:51.9 1:59.2 peak191bpm avg169bpm 24spm

Even managed a split of 1:57.6 (24spm) for the final 1000m of the last set (that's what sent the HR up to 191bpm though ).

Power per stroke is coming along really well so very pleased indeed. Finished the session off with a 10mins (15spm) cooldown just to give us some extra metres.

Got a easy 30mins (18-20spm 2:04-2:07) session this morning. I use these sessions to recover so will not be pushing the pace at all.

Nice training sessions Niall. What's the next major goal and when ? A race somewhere, some PBs or the sub 7 2K ? Looks like you are ready for something big soon.

Martin

PS Godfried, are you out there somewhere? I miss those Taff graphs !

Nice work Niall

The 2x5K is a great session, can get tough on the closing stages of the 2nd rep
though, so good effort on the last 1K.

Last few sessions for you are showing some good signs for a new 2K PB!

Sir Pirate

Spoke to coach last week about targets/goals. Like most coaches, I suspect, Eddie's targets are conservative (but achievable) so I'm currently down for sub-7:08 for the 2K at Enfield (25th Sep), sub-7:04 at Newark (29th Oct) and sub-7:00 for BIRC in November. So effectively this means PBing at each of the next three competitions. Which again I should imagine is achievable given my current development progress.

Should also mention that I've finally ordered my Taff Attack AIO so will resplendent in it with my team mates at Enfield.

Great job, Mike!



Well, I'll say. Make sure you post some photos of that new AOI when you PB at Enfield!


I'm determined to start rowing again tonight after a long, long break, started by back injury and extended by laziness and the seduction of the open road! Plans are to row 3 x a week, slow gentle rows, and biking of course when the weather's good. August 25--Sept 2 I'm at Acadia National Park biking and hiking and then getting serious about rowing. I am having a really hard time getting commited to starting again, so that's why I'm posting this. Idon't expect any decent results for quite a while but being on this team really matters to me! So my goal right now is to get consistent again and contribute 30K/week to the team total until 8/25--that will go up to 50K again after Labor Day.

It would help to be harrassed!

Did the 30mins session this morning and averaged 2:05.9 so delivered on my promise not to push it. This session felt like hard work after Saturday and Sunday's sessions so used it properly as a recovery.

1-hour of Body Pump tomorrow morning.

Carla, you can rely on me to make sure there's plenty of photos from Enfield and I'm sure one or two of me in my AIO will sneak into the pack!!

We've got a new recruit!!

Simon Crawley has taken the wise choice and joined our merry band. Simon looks like he'll be contributing a lot of metres to the team (no pressure Simon!) as he's already done a HM and 10K in the last few days! That's just the sort of output we like to see on this team.

How are we all doing in putting in that extra 1K-2K cooldown after their session? Team Oarsome have pulled away slightly but we can still catch them.

Niall
Looks like the training is going well,and with the new kit nothing is going to stop ya. What does RESPLENDENT mean,you wear it back to front Got your address so will see how many of the locals want a copy of the DVD and send you a letter.

Carla
Been doing some biking also,after spending the winter in my garage rowing its nice to get out and about so do not feel to guilty

Simon
Welcome aboard.

Chippy

Hi Carla,

I think you should enjoy the open road and consider cycling as excellent cross training for your ergometer sessions. Training or exercising outdoors usually beats training or exercising indoors. Now get yourself a nice lightweight bike so you can really enjoy going fast on the uphills and doing long rides. And don't forget to get some good cycling shoes and cleats.

We can worry about piling on the meters next winter or on days when the weather isn't nice.


Simon, welcome to the club.

Byron

OK, I'm back!
a silly first session back of 30 minutes, starting out very very very slow and finishing just plain slow, but it felt good to get back on. Tomorrow I will have a nice bike ride unless it is raining but will also do a slow slow 30 min. Erging inside in this sticky humidity is NOT as much fun as flying around outside, but the discipline will feel good.

I am bike shopping, oh yes, indeed! Just found out my boss is giving me a paid vacation,so there's the money for the bike, since we weren't planning on that! (This was supposed to be just a part time job but it's become full time). I'm looking at a nice medium range Trek somewhere around $1500. Zoom!

Hi all,
Been kinda quite out here lately. Everyone still around?

Anyone noticed that the W.I.S.E. club is making some serious moves? They're now only 1M meters behind us, and threatening to take our #6 spot. Anyone else besides me against that happening???

Speedy

Hiya Speedy,
I'm agin it!
My meters are low, but since I wasn't rowing at all the last few months, they'll be a help, and should be increasing as the weeks go on.

Got to admit my focus had been on taking our 5th place sot back and took my eye of who was chasing us. There's no way WISE are going to take our 6th place!

Man the oars guys, "RAMMING SPEED!!!"

hi guys, how do you get to view the board to see if we are close to having our 5th spot, i'm hoping to do HM when the NZvSA game is on tomorrow

simon

On your personal log page there is a 'tab' for University/Club Standings. Click on that.

Speedy

I think the focus needs to be more on retaining our 6th place right now as Team Oarsome are quite away ahead of us but WISE are closing us down. We need to get the metres done and logged.

Simon,

Once you've done your HM, take 5-10mins rest then do a VERY SLOW 5-10mins cooldown (and when I say slow, I mean 2:30-3:00 pace). This will reduce the impact on your muscles AND will add some extra metres into the pot.

Hello everyone been out of the game for about 9 days, been in the land of King Arthur,(Cornwall) if anyone wants to take a trip back in time try it but not, Newquay on a party night.
Cornwall is the top place to relax, all of you Taffs around the world try it, then come home again to Wales.
I know its not that easy but i think the summer is having an effect on the meters, maybe as the days bacome shorter we will all do more meters as Chippy said he has been on his bike (so have i). You wont want to bike in the dark, so I am sure shortly the meters will go up.
Lets get a grip Taffs and build up through the winter.

PORKY

Hi Porky,

Your post did indeed take me back in time - bringing back pleasant memories of annual holidays spent by family in the 60's at Widemouth Bay (near Bude). Happy carefree days indeed, though with only one way into the West Country by road in that era we had to leave Reading (Berkshire) at 2 am to have any chance of arriving in Cornwall that day !! Still have memories of 20 mile queues, with Dad trying every narrow lane 'detour' only to end up back in the queue

Enjoy the summer days,

Martin

PS 6K this weekend Chris or will you be sunbaking instead ??

Martin,
Thanks for your reply as follows,

Your post did indeed take me back in time - bringing back pleasant memories of annual holidays spent by family in the 60's at Widemouth Bay (near Bude). Happy carefree days indeed, though with only one way into the West Country by road in that era we had to leave Reading (Berkshire) at 2 am to have any chance of arriving in Cornwall that day !! Still have memories of 20 mile queues, with Dad trying every narrow lane 'detour' only to end up back in the queue

Enjoy the summer days,


Martin,

Glad it gave you some nice memories, traffic still the same even with the A30 being mostly dual carriageway now except for a couple of one laners here and there that seem to bring the world to stop. It is about a three hour run if you do really well, but it took us for hours and we went on the friday and came back yesterday not to be caught in the traffic.
Funny you mentioned Bude, just spoke to a chap at the kennels this morning, he was dropping his dogs off and going down that way this afternoon. Funny thing about Cornwall is it can take you 12hrs to get there on a Saturday but when you get there everybody dissapears (magic).

ta ra

Porky

Afternoon everyone....

Just got back from Cornwall myself this week. It is a great place to visit but I still prefer West Wales. Didn't do much rowing despite finding the hotel had a rather creaky C2. I think I upset the locals in the gym whilst doing 500M sprints....the poor old rower was a bit noisey and drowned out the TV to the disgust of the ladies on recumbent bikes

I'll be getting back into some serious meters this week - looking for a PB week at one distance.

Mike

Hello again. I've lost all my enthusiasm for going on the rower! I've had back problems and for the last five weeks or so have been seeing an osteopath but even though she's happy for me to continue I'm afraid I've lost my motivation. Anyone any ideas for conjuring up some?

Lynsey

Best way to keep motivated is to enter a race,A few of us have entered one next month at Enfield and then its the run into the B.I.R.C.
Another trick i use is to stand up striaght with my back against a wall ,look down to
my feet and if i cannot see them cos my belly is in the way i head of the the rower.

Chippy

Hi Lynsey,

Sorry to hear you are suffering from back problems, I wondered what had happened to you as you were right up there with us on the metres ladder earlier on.

For inspiration I use those close to me on the metres ladder to keep plugging away when I don't really feel like it - maybe you can use Chris and Chippy's dad to spur you along. For real inspiration though you can't do better than our Carla, who has suffered from chronic back pain for years and still is able to mix it with the best in her age group.

If it's ok on your back to row, hope you find the urge to do so soon.

All the best,

Martin

Chris, 6K done. Now for 5K next week all going well then the 2K showdown with Chippy

Cheers,

Martin

Dwayne,

congrats on taking back #1 total K's today.....how many K's did you do to get it back?

Mike

I did a 50k+ row today. Need to help get us ahead of W.I.S.E.

Session for last night was 2x5000m (28spm 1:58-2:00) with a 20mins rest in between each set. Decided I'd go on the static bike in between just to keep warm..

Plan was to go out at 28spm and maintain a pace that felt comfortable (as long as it was faster than 2:00) for both sets. Results were:

1) 5000m 19:18.5 1:55.9 peak183bpm avg166bpm 27spm

- 12mins bike avg122bpm 2.97m

2) 5000m 19:25.7 1:56.9 peak187bpm avg174bpm 27spm

Finished off with a 10mins cooldown:

10mins 1780m 2:48.5 avg133bpm 14spm

Really pleased with the two 5000m sets. Even managed a final 1000m split of 1:54.3 (28spm) on the second set, which was the lowest 1000m split out for the session.

So that was a total of 11,780m. Nowhere near the figures for Speedy but in my book, it all helps!

Hy Lynsey,

Unfortunately I'm on holiday/vacation soom but as soon as I get back, I'll be in touch as I've got free passes for my David Lloyd's club. So if you're interested, we could do a session or two on some really nice Model Ds (we've got one with slides as well if you like) and then you can relax in the sauna, steam room, jacuzzi or go for a gentle swim (indoors or outdoors) if you like. How does that sound? Have a think about it. We miss your metres and rowing really will help your back (like a lot of others on Taff Attack, I too have suffered with back problems and getting back on the ergo has really helped it recover much faster).

Good Luck and let me know if you're interested.

Cheers,
Niall

Chippy, Aussie Taff, Niall, many thanks for your replies. Niall that's a great offer - I do have my own model D but it'd be good to train with someone else and also nice to meet a fellow Taff so I'll take you up on it. Enjoy your holiday - going anywhere nice?

Going on a fly/drive down the east coast of Florida. Starting off at Orlando (we're in the process of buying a holiday home there) and then driving to Fort Lauderdale, Miami Beach, Key Largo and Key West.

Will be back in the UK 30th August so will contact you soon after to arrange a training session.

Martin,

Haven't seen the 6k time yet, but no doubt its fast. Im up to the arm pits in much and bullets for 3 weeks with the annual shutdown at work. so no meters but still keeping active so not concerned about losing too much.

Cycling tomoro, tough weekend coming up but will definately take the challenge in the next two weeks.

Will look for the time now.

Cheers Dude.

1:48's it is then. Where's the pain killers?

Hi Chris,

I put the times in my signature as I do each category, guess you've spotted it by now. Good luck with the row, if you hold 1:48s you won't need any pain killers - you will be soaring high on a feeling of elation ( the pain killers may be needed later on when the euphoria of a sub 21:40 wears off though ). Thanks for giving me the incentive a few weeks ago to go for it, I find I really need that sort of motivation to make it happen. See if you can do an 'Edgebaston' and win by 2 (seconds), even .2 will be good enough to see the Oz 'go down' !!

5K for me this weekend all going well

Martin

Hi Niall,

Great training sessions, good to see you make a strong comeback after the (temporary) form setback. I really enjoy reading your daily Blog postings and seeing the training story unfold (must confess to being sorely tempted to post a reply along the lines of "where's my DVD you slacko" to one of the posts but fortunately was denied access).

Good of you to offer to get Lynsey back on the 'straight and narrow', I always enjoy a bit of company when at the gym and I suspect you are the same. Must be time to incorporate a few PB attempts into the training regime soon - 5K and 6K seem to be the flavours of the month !

If the website is still a work in progress (where's that .... ) I have a couple more times in my signature to be added I think.

Keep up the good form,

Martin

PS have a great trip to the US of A. How about buying a place in Oz as well, then we can erg together on your Oz hols.

I've specifically put a block on you entering any responses so glad the technology works! Seriously though, I must admit I thought "Guests" were allowed to post replies. No harm in registering if you want to leave me a note - be a nice surprise. Must admit, I can't remember whether you wanted a copy of the DVD so sorry about that mate. I'll get a copy sent over on special carrier albatross.


I think it's the Welsh in us all, we're a gregarious breed!


I thought the same after Sunday's 2x5000m session. I was pleasantly surprised at the pace I was able to maintain for both sets and really feel that 5K may be my strongest distance right now. Shows all the base endurance training is paying off. I'm not going to come anywhere near your PBs though so this Lightweight wont be troubling you at all I can assure you! What I willpromise though is that if I can find a rowing machine on holiday, I'll have a crack at the 5K!


I'm a bit behind in my website updates so will try and get all outstanding updates done before I go on holiday.


That'd be a blast wouldn't it!! My wife and I would love to go to Oz on holiday but are waiting for our kids to get a bit older so they appreciate it more (or should I wait even longer and get them to pay for themselves ).