News & Press

Race Day – NJIRC

Paddy the Performance Coach says…

Firstly get there in plenty of time.

Ask an organizer how if the event is on schedule. Working backwards from your start time remember that approximately 30 minutes before the start you need to go to the Bull Pen to be organized into heats.

So plan your warm up at least 20 minutes before the start.

In the BULL PEN think about what an athlete does. Sit where you can or lean against the wall, Look after those legs. Look for your machine. As soon as you can sit at it, adjust the drag to your setting. Who knows what the previous person set it at? And then row. Get the feel for the machine. Do a burst. Be aware the marshals can ask you to get ready at any time, so be quick and then acknowledge there request and ready yourself.

Here we go. Good luck and be proud of yourself. What ever the results you’ll know you gave it your best.

2 sessions to go

Paddy the Performance Coach says…

Check your estimated race time. Be prepared for any last minute changes. Prepare the mind and the body will follow.

Have you checked how you are going to get there? How long it will take? We have food there but is it what you want to eat? Why not bring some of your food and drink to ensure you are n control.

Today’s work out is a one off piece of half the distance of your race. e.g. 2000m competitors do 1000m, 2 minute competitors do 1’.

Have a last session on practicing those change over’s and work out how long each person will go to ensure the team performs at its best..

Warm down

3 sessions to go

Paddy the Performance Coach says…

Warm up

Ahh! That favourite session of mine again and you know what we are going to do it three times today. That’s 3 lots of 10 times 10 strokes with 5 strokes light at rate 20. Have a good 5 minutes rest between each set.

Warm down and give an extra bit of time to those important hamstrings, quads, gluts and hip flexors

4 sessions to go

Paddy the Performance Coach says…

Prepare the mind. You have experience of what each part of the race is going to be. Be set on what split you are going to do at each stage of the race. Self-Talk is a powerful tool. It is where you go through and mentally tell your body what you are going to do at each section. Remember you can only control what you do so worrying about what others do is harmful to YOUR performance. So create a list of the things you can control

Ok the last long session today.

Keep the intensity at the correct level. This is up to you. Remember 6-7 words not 10 – 12. 15 minutes on the ergo followed by 15 minutes of running.

Small change though.

For the last minute of the 2 ergo pieces it is sprint time. It gets you mentally prepared to sprint for home.

Now warm down and record your scores.

5 sessions to go

Paddy the Performance Coach says…

Warm up

Last long one session today. You know the intensity. Depending on the size of your training group and the ergos available try and maximize the time on the ergo but keep it even for everyone.

Be sure to warm down and keep working on that stretching.

6 sessions to go

Paddy the Performance Coach says…

Ok so we are going to do another test today.

Good warm up – remember no ergo available, as you wont be able to use one on the day.

Get someone to start you so it is as much like race day as possible.

Fast hard start,

Settle after 10 strokes to your target split.

Focus on driving the legs and keeping the rate up but let the split come down over the next couple of hundred meters. Keep a strong rhythm balanced between legs and rate. At the ¾ distance marker move the hands faster around the end of thee drive phase. This will help keep the rate up, at the halfway mark, think about being quick on the feet. Slide into the start of the drive phase and quickly change direction. Keep the wheel spinning. Approaching the last quarter sit up and strong around the hips. Get ready now. Last quarter is here. Restart. Go. Get the split down. Break it down to 10 strokes at a time. At most you only have approximately 60 strokes left. Leave everything out there.

Remember a good long warm down. Don’t sit there keep moving. Recovery is the most important thing you can be doing so sip at some water and walk around.

What did you learn this time? Write it down and adjust your race plan. The one above is only a suggestion. You need to work it out for yourself.

7 sessions to go

Paddy the Performance Coach says…

Warm Up

Afraid it is another long one today. 6 lots of 5 minutes on the ergo at rate 18 to 20, followed by 20 squat jumps, 30 sits ups and 10 pushup, 30 sit ups and 20 squat jumps. If you get it done in less than 5 minutes you can have the remainder off as rest. Remember do this 6 times. Why these exercises. The stronger the middle of our body is the more of the power we produce from our legs and hips will transfer to the handle.

Have a good rest. Now you and your team are going to practice for the 2000m or the boat race relay event. You are fit and strong and your individual PB is just around the corner. But when it comes to the team relay it is all about the change over. So practice. How quick can you make them, does everyone know what there jobs are.

Warm Down

For your amusement. What not to do!!!!

http://www.youtube.com/watch?v=iZUK1EIQ9r0&feature=related

We are looking for experienced session coaches and volunteers to help us expand the work we do. Ideally you would have a UKCC L2, but if you have the experience, LYR may be able to help you achieve the qualification for free while you are volunteering for us.

LYR is a ground breaking sports initiative which seeks to develop young people through physical activity and looks to open access to rowing at all levels. We are currently looking for coaches and volunteers to help run our Mobile Learn to Row (ML2R) programme across East London.

The ML2R programme was set up to offer accessible on-water rowing as a natural progression from LYR Active’s Row East London Programme which has nearly 5000 participants yearly, in ‘out of school hours’ indoor rowing clubs in over 70 secondary schools in East London. The mobile unit includes coaches, a twin cab truck, customised trailer and a selection of stable and safe rowing craft and the necessary ancillary equipment. Sessions vary from daytime taster sessions, Learn 2 Row courses in the evenings, on weekends and during holidays or curriculum sessions during the day at each of our different centres.

If you think you may be interested in this exciting opportunity, then please get in touch with Taiwo Sodeyi, the ML2R coordinator. His details are listed below.

Please don’t pass up this amazing opportunity!

Taiwo Sodeyi

Email: tsodeyi@londonyouthrowing.com

8 sessions to go

Paddy the Performance Coach says…

Warm Up

Check your diary. Remember the session of 5 times a quarter your race distance. Do it again at full race pace but this time you need to blast out the first 10 strokes and then settle to your target race pace. This is going to feel to easy. Enjoy the feeling and emphasize the legs driving down but at the same time don’t let the rate drop below the target I emphasized earlier in the series.

Warm Down and record those scores. Information is preparation. Any mistakes are an opportunity to learn.

9 sessions to go

Paddy the Performance Coach says…

Remember session 12 and the long work out. Repeat it today. Really focus on your technique. If you are having trouble with an aspect of technique refer to the LYR poster or get in touch with an LYR Coach via the LYR webpage. There are hundreds of exercises we can recommend.

Warm down and record.