Can we get all of the Taffs that haven't done it to follow these instructions?



With a current real photo of themselves. Mine is reasonably current, except that I've lost a lot of weight since it was taken.

More members, more meters, welcome.

Went to the Wales v Fiji game last night. Not a great spectacle of rugby but the most important thing was that my son really enjoyed it (especuially the mexican wave!).


I had a very pleasant surprise while waiting for the game to start. I was sat with my son and then suddenly heard my name being called, I turned around and who should I see but dykie . Out of a 73,000 crowd, a fellow Taff Attack team member was sitting four seats away from me! What are the chances??!! . Good to see him though, he's certainly looking fit so I'd better keep an eye on his metres so I keep ahead of him!

Website Update
1. Added Bio pages for Carla, Sir Pirate and Dan.

That's it really! Haven't had time for much else

hello there Niall,

I am just compiling the answers to your questions for the bio page.

I have had a quick look at the website, fair play good effort.

I will email you all info soon as i have finished.

Nice one Chris, many thanks.

The Bio page is shaping up nicely so many thanks for the responses I've had so far. To whet your appetites I should be able to provide some more insightful Bios this week including Speedy and Dougie. Any additional ones depend on responses back.

Just remember : training for BIRC before everything else.

Hey Godfried,
How's it going with getting back in the swing of rowing? I hope things are going better. You were sounding a bit discouraged recently I thought. Anyway don't be a stranger!

Things are going better.
I have started with the Pete Plan, see here.
I have my own D , RowPro , the 4 Xeno DVD's, getting back in shape slowly.

Glad everything's going well with you now Godfried. Sounds like you've got all the tools to get going now!

As for me, due to concerns over my back, Eddie prescribed a 20mins warmup then a single 1250m set starting slow and building the pace up every 250m and then sprint home.

Decided I would set off at 1:52 then increase the pace by 1sec/500 for each 250m until going for it in the final 250m. Took it steady to start with (conscious of my back - see Other Stuff below) and settled into a good rhythm. Felt good going into the final 250m so really ramped it up. Final 250m completed in 1:41.5 (37spm).

Felt great to put in a real spurt like that with no adverse effects on the back. After the back problems on Saturday, I really went on a downer, convinced that BIRC was going to be a disaster.

I now feel ready for BIRC. There's only two sessions left now; 30mins recovery tomorrow and 2x750m on Thursday.

This week is all about building confidence for BIRC. The work for fitness, endurance and performance has already been done, it's all about the mental approach this week so gotta nail that!

That's great news Niall, looks like the BIRC show is back on the rails for you. After reading about your back flare up in your BLOG I thought 'what a bummer' but like a true Taff you have bounced back with a vengeance. Good luck in the remaining lead up and Go Get Em on the day Tiger.

TaffWeb looks great too Niall, I'm really enjoying reading the Bios as they materialise - what a varied team we are (and we've only just scratched the surface re the interviews with most of the Taffs still to come).

Hope to do the challenge (4 x 750m) soon as I'm now back in Melbourne where the heat and humidity is nowhere near that of Qld (yet).

Enjoy the next few days of gentle lead up work,

Martin

PS Personally I don't mind where the Taff thread is located (USA or UK forum) - both are about the same distance by carrier pigeon from Oz As most of the team are located in either the UK or USA I guess its 6 of one .... Maybe expat Taffs in other parts of the world are more likely to visit the USA site and spot TA there but then again the UK is the 'spiritual' home of Taffs ! So ???

This week I've done the following:

Mon: 10K R20 43:13.2
Tue: 10K R19 42:04.5
Wed 10K R18 43:34.6

I've got a session planned for tomorrow and Saturday. What should I do for Thursday?

a) A Peter Wilkinson workout?
B) 20' w/u, 4*500, 10' c/d?
c) 20' w/u, 2K (750hard, 500paddle,750hard), 10' c/d?
d) 40' unrestricted?
e) 40' restricted? What rate?
f) something different?

For Saturday, I was just going to do a light 40' unrestricted UT2.

See http://www.concept2.co.uk/forum/viewtopic.php?p=156765&highlight=#156765 for Peter's excellent training session.

what's R20, R19, R18? spms?

Rate of 20 - R20
Rate of 19 - R19
etc.

Ok...did the challenge again last night. This time with the 1'30" rest instead of the 3' like I did last time.

Results:
2:12.2 - 1:28.1
2:12.4 - 1:28.3
2:12.7 - 1:28.5
2:11.3 - 1:27.5

I'm gonna call this one done. Oh...average SR was 32.

It means I was concentrating on what I was doing and keeping the stroke rate controlled at 20SPM on Mon, 19SPM on Tue and 18SPM today. [No, I can't do R17 tomorrow, I struggle to rate that low - being a shortie at only 173cm tall.]

For someone who started rowing 20-odd months ago with damper 10 at 32SPM like a Duracell bunny this is a confirmation that I can do it, with a decent stroke and lots of strength.

The rate restricted rows are strength building. Some folks find them deadly boring, but not me.

Who's gonna tell Speedy it was 2mins rest?!

Great result all the same Speedy!!

What's an extra 30 seconds among friends eh?

Did my final training session this morning before BIRC. As it was an important one, I've pasted my diary/blog entry for the day here:

PERFORMANCE
Target session: 20mins ( 7:08 ) Warmup
20mins / 4659m / 2:08.8 / 22spm

Target session: 2x750m 32spm+ 1:43-1:46
Plan: Race start then maintain 1:46 pace to end. Try and maintain >33spm
1) 750m / 2:37.1 / 1:44.8 / peak187pm / avg172bpm / 35spm
Splits (250m):
1:42.8 36spm
1:45.4 34spm
1:46.2 35spm

2) 750m / 2:34.7 / 1:43.1 / peak190pm / avg175bpm / 37spm
Plan: Race start then maintain 1:45 until 250m to go then sprint. Try and maintain >33spm
Splits (250m):
1:43.2 37spm
1:44.8 (36spm)
1:41.4 (39spm)

Target session: 10mins Warmdown
10mins / 1835m / 2:43.5 / 15spm

COMMENTARY
Standard 20mins warmup to start then 10mins rest before attacking the first of two 750m sets.

Decided the first set I'd pace it at 1:46 after a race start and try and maintain a >33spm. Felt good and strong throughout the first set and completed it in 1:44.8 avg pace at r35 so very pleased. 5mins rest then the second set.

Plan for the second set was to, again try and rate higher than normal and maintain 1:45 for the first 500m and then kick home in the last 250m. Stuck to the plan well and despite having to dig very deep in the second half of the set, I managed to do 1:41.4 for the final 250m . Overall avg pace for the second set was 1:43.1 at r37.

REFLECTIONS
Very pleased with this final session before BIRC. Felt reasonably comfortable rating a lor higher than normal (not sure I could maintain that for a whole 2000m but maybe final 750-1000m. Really pleased with my sprint finishing over the last two weeks too, I just hope this means it's all coming together at the right time.

OTHER STUFF
Very productive day off work yesterday. Putting together a DVD for both the Enfield and Newark IRCs and probably got about another 8hrs worth of work to do. Blake Mulder has kindly provided me with the DV that he took so I've got to import his footage, create the DVD menus and then burn a master copy. For this DVD I've added starting lineups and results pages straddling each race coverage so hopefully that will enhance the viewing pleasure :wink: .

Weight: 73.7kg
Happy with weight today. With some discipline, that should mean I'm 73kg by Sunday morning which will allow me to fuel up and still be under 75kg.

Fun Image of the Day

Niall:

Sure sounds like you're ready for BIRC. As I told Dougie, stay controlled (the adreneline will be surging) and all the training will take care of everything else. You'll post a time that I'll be proud to use as a target for next year.

That photo of the day is priceless. I've already sent it to a number of friends!

Rest well, and please do kick some a$$ on Sunday. No need to take names.

Regards -- Mark

Cheers Mark.

Only doubts now (which I'll sort out before Sunday!) are how I'll deal with:

1) Being on the front row. I've always been a bit of a show off in a crowd so I need to make sure I don't let the crowd spur me on too early. Great for the final stages but need to block them out for the first 1500m or I'll fly and die.

2) The atmosphere at BIRC last year was very dry (and I don't just mean Sir Pirate's gags!) and it made inhalation difficult. Alot of rowers (including me) were 5 seconds off their expected time.

These will be sorted out by Sunday though. This is the really tough phase, the mental prep! Gotta get it nailed!

Niall,
Gotta agree with Mark. Stay focused, and realize that this is only another 2k. Just like you've been doing at home. Race your race, and you won't have another episode like your last race.

Hydrate!!!

So drinking lots of water is a good thing then yeh?

Just kidding, I learnt my lesson the hard way and am relieved it wasn't at BIRC but a regional race. Weight is fine so I'm happy I can fuel up - including hydration - beforehand without going over the 75kg limit.

I've now received my race plan. It's not sub-7:00 but who knows on the day. The tank'll be empty by the end of the race no matter what!

I've managed to rescue a 2 litre Irn Bru bottle before it went in the bin. I've also primed two dry cycling bottles with 52g of PSP (something to drink between weigh-in and race). I intend to emulate Aquarius. There's no way I'll be too dry. I don't want to over do it, there is nothing more uncomfortable than rowing with a full bladder. The only thing worse is the result of baked beanz; a big eggy f*rt before you start.

I did that 4*500m 3:00r this morning that you commented on in my diary. I'm still wavering between 1:46.0 and 1:47.0 as a starting pace.

I'm going to try to follow Mike Caviston's race plan


If I start at 1:46.5 that is 800m @ 1:46.5, 600m @ 1:45.5, 400m @ 1:44.5 and sprint for home 200m @ 1:43.5. Total: 7:02.0

Since I'm behind you on row B; I may just match you stroke for stroke.

Very interesting post Dougie.

Caviston's race plan makes a lot of sense and I may just try that in the gym some time (but not BIRC; already got my instructions!).

What stroke rate do you normally row at? I'll be doing 131-133spm most of the way. Not sure what I'll be rating at the end as my vision always goes blurry!

131-133spm!!!!!! Holy Crap. Now that's a fast stroke rate.

No wonder my vision goes blurry!!

Okay, suspect you realise it should actually read 31-33spm

Congrats to Mr. Woods, for hitting two million meters.

Martin
Well done fella.

Nial
Stop talking now and save your strength for tomorrow Grumpy is first of
at 9.am ish so will not see his race But to the rest of the team racing ,ill see you at the far post tomorrow.

Chippy.

Morning All (or afternoon/evening depending on where you are in the world)

Just a quick post to introduce myself as a new member of the team.

Niall W invited me to join a week or so ago. I got to know Niall as we share the same coach - Eddie Fletcher - and we started supporting each other through the UK blogs as we follow a similar programme.

I'll send a more detailed biog in for Niall to put on the web site - but here's a little about me:

15st 7lb / 6'2"

Male

Been indoor rowing for 3 years - train 5/6 days a week

Compete regularly on the UK race circuit

Current 2k pb is 6.22.8

Other than rowing, I play cricket in the summer.

I am football mad and follow Lincoln City all around the country - I normally go to at least 40 matches a season - for any non Brits we are in the 2nd division - not very glamorous.

I also love music and going to concerts - don't like gigs at big venues - the smaller and sweatier the better for me.

I've no Welsh connection (other than doing my 2K PB at Cardiff last year) - but Niall says the team now transcends national boundaries - so I'm pleased to be a member and I'm really looking forward to the monthly challenges.

I've just posted my 1,282,950m so far for the season in my log book - still a way to go to move up a place in the rankings though.

Competing at BIRC tomorrow - going to have a good go at a sub 6.20 - trainings been going well - just need to be mentally strong - whatever happens Mr Pain can get ready, because he's got a fight on his hands

Many congratulations to Martin on a bonza 2million metres!

Big WELCOME to Paul B, glad to have you aboard.If I'd known you were going to go straight above me in the Team Standings with your 1.2M metres then I'd have reconsidered

I just realised Paul, we were probably in the same race in Cardiff last year as I was a Hwt then (unless you were a Lwt then

I'm hoping to be at BIRC for the start so hopefully will be able to cheer on Grumpy.

Paul B
Welcome to the team. Will see you in the PAIN zone tomorROW.

Nial
Any Evesham dvd left for me to buy Ill bring a fiver.

Chippy.

Chippy,

I have a couple of spare Evesham DVDs, I'll bring them with me tomorrow and make sure I keep one back for you!

your right Niall, the results are still on onlinerowing. Toddler was in the same race, see the replay here

http://www.steveviney.force9.co.uk/cardiff2004/Race%203%20Replay.htm

GOOD LUCK TO ALL AT BIRC

Chippy - no more procrastinating, get that sub 6:50 !!!

Niall - You sound like you are in top form, bring home the bacon

Eagerly awaiting the results and coverage of the day,

Martin

Niall : 7:21.6 see BIRC.

Dougie : 7:04.9 see BIRC.

Phil Tilley : 6:26.7 see BIRC.

Robert : 7:05.5 see BIRC.

Well done guys....look forward to the stories! Mr Tilley that looks like a new PB!!

Did my back in 10 days ago and am just getting back to >10k a day plus speedwork. Now totally focused on Cardiff.

Just got back from BIRC.

A great day out especiall since I achieved a new PB by nearly 6 seconds so really pleased with that.

I was feeling very nervous beforehand and after 300metres was still not felling brilliant but then slowed it down a bit and settled in, rest of race appeared to fly by. I managed to increase the stroke rate for the last 200M but appears this had little affect on the pace.
The air was very dry and my throat still feels quite soar but apart from that feel that I should have put more into it.

I only briefly met Chippy as we entered the race area and because my race was immediatly after Nialls I didn't see him or his race.

Lets hope we can all met up and get a proper team photo at Cardiff.

Well done to the rest of the team and look forward to their accounts.

Phil

Just got back from BIRC.

A great day out especiall since I achieved a new PB by nearly 6 seconds so really pleased with that.

I was feeling very nervous beforehand and after 300metres was still not felling brilliant but then slowed it down a bit and settled in, rest of race appeared to fly by. I managed to increase the stroke rate for the last 200M but appears this had little affect on the pace.
The air was very dry and my throat still feels quite soar but apart from that feel that I should have put more into it.

I only briefly met Chippy as we entered the race area and because my race was immediatly after Nialls I didn't see him or his race.

Lets hope we can all met up and get a proper team photo at Cardiff.

Well done to the rest of the team and look forward to their accounts.

Phil

Thanks Godfried for the results.

Well done indeed Phil on a sub 6:30 PB in what seems like the same difficult atmospheric conditions experienced by the competitors at last year's BIRC. Looks like you rowed a good race as holding Pace at the end when upping the rating (as opposed to seeing an increase in Pace) usually means there wasn't much left in the tank I find - an indication of a well paced row over the whole 2K.

Niall, Chippy, Doug ?

Martin

Well what can I say! 7:21.9, absolute disaster. And here's my end of race reaction:





Despite full hydration and nutrition throughout the day, my body failed me after 500m. The dry atmosphere really got to me and I had nothing in my legs. Don't know what happened, no excuses, just wasn't my day. Want to focus on Cardiff in two weeks.

Off to bed now, exhausted.

*****************************
Martin
No need to worry about me beating you to 6.50 I was miles of the pace today
and do not know what to do to get it back Still enjoyed the day out and got me a tee shirt and the famous B.I.R.K cough. Throat and chest are so sore from
the dry arena. Met Phil on the way in but did not have chance to see him after.WELL DONE on the pb Need a few cold ones now to ease the throat.

Chippy

Well done Phil.

Mine was a PB by over five seconds.

It was dryer than a very dry place on a very dry day, I've been coughing for about three hours after my race.

I look OK is Niall's photo. I'm on row of ergs behind Niall (with the plain black AIO).

Congratulations on a great PB Dougie, you must have been stoked as your race came to an end and you saw the time/Ave Pace. Puts a sub 7 at Cardiff well within striking distance too if you feel so inclined. Dry conditions sound more like outback Oz - can't a window or two be opened to let some UK humidity in ?!

Commiserations Niall, photo says it all indeed, even the guy on A2 looks concerned and disappointed for you - just not your day as your lead up work indicates a different result should have been. Front row excitement ?? Roll on Cardiff for a Big Bounce Back.

Likewise Chippy - thought your training over the past 4 months or so would have seen 6:50 threatened. Looks like it will be have to be home ground Cardiff instead.

BIRC is a big stage, no shame in not succeeding when setting out on PB pace.

Looking forward to the analysis in your BLOG Niall.

Cheers,

Martin

PS How did Pirate and Carole Mac go ?

Sorry to see things didn't go to plan Niall, you did look up for it before the race. Nice to meet you by the way.





I know what you mean Doug, I spent the whole journey back south coughing.

Nice row, just looked at your split data. 1:45.8 1:45.8 1:46.1 1:47.2 and a average splits of 1:46.2 . A real tale of a plan coming together.

mine was a PB by 2.1 seconds but what with the whole rush of the set up and then the race starting within minutes of getting sat down it could have been better ...still, not disheartened.


Split1:47.1 1:46.9 1:46.9 1:48.5 and average 500m Pace of 1:47.4 . 7:09.3 ...it'll do, for now.

Carole didn't row she had a chest infection. But she made a good cheering section

Sir P got a 6:34.3. .. I don't know if that's good or bad for him but I'd have given my right leg for it

Niall, remember... NO SLACKING! Like I can talk... Good to see you and some other Taffs yesterday. I'm glad I made the trip down even though I wasn't racing. Might have to climb back on my erg again, now.

I can't make Cardiff, it clashes with North Hampshire Road Club's lunch and prize giving.

I'm going to do the Surrey IRC and the South London IRC events. I'll send the entries for those off this afternoon.

Well that was a bloody good day out! Still don't know how I managed to walk around all day without spotting a single face I even vaguely recognised from the forum. Next year my UK forum avatar is going on a t-shirt.

Conratulations to jef and Dougie on the pbs, very nicely done. I choked the 3rd 500m and only managed a 7:19. Really quite gutted. Managed a reasonable finish though. The dry atmosphere was an absolute killer though.

Despite the 5 1/2 hours journey south I'm glad I stuck around for the final events. Absolutely incredible. Roll on November 06...

Anyway, see you all back on the UK forum

Damn it, I had begun to think you were not there.

I knew which race you were in but for the bloody life of me I couldn't remember your real name!! ...and with no photo on record..

The main group of us were directly in front of the podiums and the centre of row A of the rowers. Easily spotted cos of all the Sub 7 shirts.

Darin tracked us down after my race and I think we may get him to row in a comp next.

Next time. Pictures. Nominated T shirts full names and Mobile numbers, it's the only way.

Hey, I just realised, you were in the same ruddy race as me! 2 rows in front and off to my left hand side. That's bad planning on our part, you missed out on the Jaffa Cakes .. (er, cake, I only had one, honnest )