It has been a couple months since my last training post figured it was time to give some updates as I up my riding milage and lower my rowing efforts as well as filter in running. I will first look at my last couple months in rowing and what I will do in the coming year then move to my training for upcoming Gravel races and Road rides.
As far as rowing the last 2 months have been busy as I am at just over 3 months into my rowing endeavors. In January I had a couple races, a CTC effort and a Concept 2 Challenge. The year started with The Diamonds Resolution Row which was to row for 1 hour and record the distance. Was not really a race but did want a good effort. I did not row too hard but did put in a good effort and ended up with 14, 278 meters which was a 2:06/500m pace. To break things up I rowed an increased pace every 5:00 for 1:00 then settled in and repeated again and again till done. For sure was tired but did feel good and lets me see I have a sub 1:30 1/2 marathon in me.
The next event I did was on January 10th and was the Head of the Hooch Virtual Regatta which was a live 1K. This was my first race and while many virtual races are efforts you do during a specified time and you enter your fastest effort this was an actual live online race. There were only 5 entries in my AG (65-69) but will say unlike many runs and such it seems in races there are few just there for the experience so tend to be more competitive. Having never done this before I goofed up on the start and missed the “GO” on the screen so while it is normal to go out with 4-5 strong efforts to get things rolling then settle in I want hard for too far to tray and pick up a little on the leader. The issue was I went out way too fast and also after the race realized I was chasing a guy I was not going to be close to and thus expended too much effort and paid dearly for it. My first 250m was a 1:42.6/500m split with my nest 250m split being 1:46.4/500m so the lactate was coning fast. My next 250 slit was pretty slow at 2:05/500m as while in running you can walk and riding you can cost and draft in rowing when you die you do not go anywhere. Truth is I wanted to stop as had slipped to fourth but decided better of it and was able to get back some time with a last 250 split at 1:53.4/500m and ended with a total time of 3:43.6 (1:51.8/500m Avg) for 3rd place. Lots to learn on pacing but good to get a race in.
The next race I did was the Head of the Charles River 4702M Virtual Race. Was a strange distance but for sure one that would take better pacing. I did go out quick but then settled in at 1:56.1/500m and picked up the pace to finish with final time of 18:02.5 (1:55.1/500m) and got 26th in the 60-69 AG and I think would have been about 8th if there was a 65-69 AG.
For sure was hard but see room for improvement.
My last race was the Cape Fear Gator - Gatta Love 2K . This was a virtual race where you submitted your best time over a 3 day period so I did my initial effort on a Friday. I had planned for a 1:50 pace to go for a 7:20 and went out quick but probably tool a few strokes too many hard and did not settle in like I should have. My f500 splits were 1:47.3, 1:51.9, 1:53.2 & 154.4 for a final time of 7:26.7 (1:51.6/500M avg). While I slowed the good thing is it was not as bad as my 1K but still Painful. As you can’t see other peoples efforts my thought was to try again on Sunday. That said on the Saturday after the 2K I did a 110 miles ( Warmup & 100 Miler ) on Zwift so was not sure how that would affect things. So on Sunday while tired I figured would give it a go and abort the effort if not there as as would not be worth it. I did try but on the first try made it to about 600m and just not breathing well and took a rest and tried again just to see and did not get to 600M. It was all good as would submit my 7:26.7. The bad was that my form going is not bad but has a ways to go and one issue is I tend to break my elbow far too early. When racing this is worse and breaking my elbow early puts extra stress on them and my elbow and ended up with elbow pain in my left elbow that still is lingering 2 weeks later. As far as the race I was able to win the 65-69 but it was close as only won by 0.5 seconds.
One thing I have been doing more of is videoing my rowing. While it is not pretty it does help me to see how my form is. The breaking of my elbows early is a great example as I was sure i was not - and in slower efforts I am much better - but the videos do not lie - I have started a Playst of them here. I try and put in both races and training efforts as they tell a lot.
This was my 2K race and you can see the arm issue:
The rest of my rowing activities for January and February were the Cross Team Challenge (CTC) put on by British Rowing that the team I row for takes part in. They are mostly workouts that you submit your results for and see where you stand. The CTC is for everyone and not just older rowers like myself and The Diamonds Team I row for. They were good efforts and turned in some good times. My effort in the February CTC further showed I am probably better at longer races so will just have to see. The January effort was called Thors Challenge and February’s was called The Mercian Ladder.
As my elbow was injured I decided to back off on rowing some after the 2K race and with more riding coming up it all works out. I will still look to row 2 - 3 times a week and do the CTC for the month but probably not race for a bit. Longer term goal is to get back into rowing for races in September/October. I really think rowing is a great addition to what I do in training as do notice more upper body strength but really have to work on for as can get injured - as with my elbow - if not careful.
As far as riding I have slowly upped my riding and got in a good 4 weeks where last week of it was 200 miles with a 110 in one ride on Zwift. I then took a week off by dropping milage to 100 for the week and then this past week was at 200 again will work my milage up. The first gravel race of the season will be on April 4th at The Appalachian Journey 100 miler which is a team race so will be fun. Then over Memorial weekend will be doing the Saturday and Sundays rides at the Horsey Hundred ( https://horseyhundred.com/ ) and as with last year will be meeting up with the BMTR Zwift team I ride for - will be fun. The longest gravel race of the year is on June 24th in Michigan as will be doing the Coast to Coast Gravel Grinder which is 204 miles from Lake Huron to Lake Michigan. This one will be a challenge but is more of a ride for me than a race as using it as training for The Dust Bowl 100 on July 25th and then the last big one of the year The Gravel Worlds 150 miler August 22nd - what a way to spend my birthday:)
Not sure if will do other rides but just have to see how my schedule goes and may do The Bourbon Chase again this year but have to see. Right now just working on upping my miles and filtering in some hard workouts twice a week or so but working to make sure get enough rest. Speaking of rest as that was why I was going to try a more “Polarized Training” plan this year this was a good podcast with Stephen Seiler and his daughter Siren on Zones and it is good as it gives a little more clarity on Zones. When I say clarity it actually may get more confusing but that is because Zones are a tool and too often that tool is spoken of as one size fits all and that is not the case - here is the podcast: Dissecting Training Zones with Sirena and Dr. Stephen Seiler.
As my elbow was injured I decided to back off on rowing some after the 2K race and with more riding coming up it all works out. I will still look to row 2 - 3 times a week and do the CTC for the month but probably not race for a bit. Longer term goal is to get back into rowing for races in September/October. I really think rowing is a great addition to what I do in training as do notice more upper body strength but really have to work on for as can get injured - as with my elbow - if not careful.
As far as riding I have slowly upped my riding and got in a good 4 weeks where last week of it was 200 miles with a 110 in one ride on Zwift. I then took a week off by dropping milage to 100 for the week and then this past week was at 200 again will work my milage up. The first gravel race of the season will be on April 4th at The Appalachian Journey 100 miler which is a team race so will be fun. Then over Memorial weekend will be doing the Saturday and Sundays rides at the Horsey Hundred ( https://horseyhundred.com/ ) and as with last year will be meeting up with the BMTR Zwift team I ride for - will be fun. The longest gravel race of the year is on June 24th in Michigan as will be doing the Coast to Coast Gravel Grinder which is 204 miles from Lake Huron to Lake Michigan. This one will be a challenge but is more of a ride for me than a race as using it as training for The Dust Bowl 100 on July 25th and then the last big one of the year The Gravel Worlds 150 miler August 22nd - what a way to spend my birthday:)
Not sure if will do other rides but just have to see how my schedule goes and may do The Bourbon Chase again this year but have to see. Right now just working on upping my miles and filtering in some hard workouts twice a week or so but working to make sure get enough rest. Speaking of rest as that was why I was going to try a more “Polarized Training” plan this year this was a good podcast with Stephen Seiler and his daughter Siren on Zones and it is good as it gives a little more clarity on Zones. When I say clarity it actually may get more confusing but that is because Zones are a tool and too often that tool is spoken of as one size fits all and that is not the case - here is the podcast: Dissecting Training Zones with Sirena and Dr. Stephen Seiler.
More to follow as I next need to work out my training plan leading up to the races above. Wile I want to do well at all of them I also know pretty hard to be at ones best for them all. So really need to decide on my A, B and C races. Then I need to figure out how much running I want to do so as to be able to run a running race when i want to. Lastly, as menined above how to keep up some form of rowing so when I get to where I want to focus on it more I am already there.
Click on images for more information and if you want more info on OFM check out this post:
To order Vespa you can go here and use coupon code - tkonvalin15 - for 15% off.
