Fear-Reactivity and my Erg race

[sin_goodfellow]

Knuckledraggers,

In my Novice boat I have worked my way up to seat seven, starboard. This is one of the more important seats on the boat, as my stroke sets the rate of every starboard rower. Tomorrow the Novice will be participating in a 6k Erg race for seating in the upcoming Lake Union, Seattle race.

I feel anxiety and fear because there are people who can pull much harder on an Erg than I can, though I have been dropping my time significantly. Usually we row 15-18 minute pieces or so, my best time on that being a 2:02.7, though that was with a stroke rate of 31+ and damn hard. My best time on a varied stroke rate piece of 18 minutes is a 2:15. I have never Erg'ed a 6k before, it will probably take me close to 30 minutes and I am supposed to keep my average stroke rate no higher than a 28, except for the last 500m or so.

My question for all of you is should I row a 6k today to see where I am? Or save my energy for tomorrow morning?

In the end, no matter the outcome I know that I can only do my best and if that is not good enough right now... It just gives me more steam to master my ability to row.

Jesse

[Jrichardson]

Hey! I think I remember you from visiting my study group last year.

I don't know much about crew but I can't imagine doing a 6k row, twice as long as you've ever done before, the day before you intend to do it competitively, will be useful...

In a similar situation, I'd try rowing for an unspecified time over an unspecified distance and concentrate entirely on making each stroke feel as good as possible -- with no stopwatch. Stopping when it stops feeling good, and then letting go until tomorrow when you can amp it up. You want to dispel anxiety, not reinforce it or turn it into physical trauma the day before an event.

But hopefully a more knowledgable fellow can offer advice...

[sin_goodfellow]

Jrichardson,

I don't know if we've met or not, what study group are you speaking of and where was it? I'm off to do some Erg'ing and i'll keep your suggestion in mind. I agree that over-exerting myself the day before is probably a bad idea.

Jesse

[Doug Szolek]

Jesse,

you don't wanna pre-create the event the day before it! But for future reference, it'll definatly help your performance to go the entire distance of the event + about 10% - 15% Once or twice prior to the actually event probably no closer than a week before.

In anycase, good luck tomorrow, and be sure and let us know how you did, after the event :)

[sin_goodfellow]

Whew!


I achieved a new PR of 2:05.7 this morning. I had set my goal for an average of less than 2:15, so I certainly achieved that which makes me quite happy. I found that my technique definitely needs some work and I need a lot more power to be where I want to be. I will post the daily individual crew BW workout my coach has suggested for comments in the BW forum.

Use of performance breathing was a great part of my performance this morning, every day I find out how important proper breathing is.

Thanks Coach Sonnon and all you other Knuckledraggers,

Jesse Wells

[Scott Sonnon]

Jesse, congratulations on your new PR!

[sin_goodfellow]

Knuckledraggers,

My coaches have decided to hold one last 6k Erg test this coming monday to finalize the seating for our race in Seattle. As per Coach Sonnon's competition advice, I did a practice 6k tonight trying to hit numbers 10% better than my competition goals. I achieved a new PR split time of 1:54.0 This far surpasses my previous 6k time 8)

I am still amazed that I was able to pull so hard. Its hard for me to think of a time when I have had more sweat pouring off me and my body has felt so tired. I believe my focus on performance breathing and just biting down hard, renegade style during my training has made the difference.

If I can put up comparable numbers come monday I will be very happy and hopefully be placed in seat 7. Any advice from the tribe on what I should eat or activities I should work on/abstain from in preparation for monday would be greatly appreciated!!

Respectfully,
Jesse

[sin_goodfellow]

Whooo :D

I blew away my previous 6k time. My Coach even said he was impressed by the difference. I cut off most of my hair for Halloween and there was some talk about "mullet power". :lol:

I have to give thanks to CST and Renegade training for this improvement. :twisted:

I put my legs through a quick version of the 4CBD before hopping on my Erg and it seemed to have loosened my legs just enough, that is a drill that seems quite deep! When I looked up and saw that I was only halfway through my 6k, I felt some defeat looming. Yet I swallowed the bile creeping up my throat and dug deep. Victory is yours at any moment, you just have to reach for it.

I went through a session of the beginner version of Warrior Wellness last week and it was a very interesting experience. It certainly loosened up most of my body, but left my right knee and lower back in some discomfort. It seemed like the knee circles and back movement involving sticking your pelvis forward and then bending down between your legs aggravated my body. I attribute most of the discomfort at this point to the practice 6k I had completed the night before. I avoided any more Warrior Wellness until today just to make sure I did not put some self-imposed barriers between me and my performance goals.

Now that my test is over, I look forward to working with Warrior Wellness in more depth, as it definitely had a beneficial effect on most of my body. It was quite odd to hear my knees popping while I was working my neck movements... :?

Jesse

[Scott Sonnon]

Jesse,

Congratulations on your PR!

It's impossible for Warrior Wellness to create adverse affects unless you do it incorrectly (in which case by definition it's not Warrior Wellness.)

I suspect that the hyper stabilization of rowing creates a recreational imbalance triggered in your mobilization of the areas to which you allude. Get your knees, hips and lower back mobilized (as well as your neck) to release the residual muscular tension from your sport.

[sin_goodfellow]

Coach Sonnon,

Aye, I agree with you about Warrior Wellness. I avoided performing any WW movements precisely because I knew I was not performing them properly. Now that I can focus, I will carry on. By increased mobilization, do you mean I should increase the number of reps involved with the WW moves associated with the affected portions of my anatomy?

Respectfully,
Jesse Wells

[Scott Sonnon]

Not necessarily reps (though sets throughout the day for certain) - moreso the quality (range, depth and protocol of slow and smooth).

[sin_goodfellow]

Thank you for the quick reply Coach :D

I am very happy with the effects i've felt from Warrior Wellness so far. I've been tempted to pop in the intermediate tape, since I seem to be able to move my limbs through the full range of motion. I figure it would be fairly premature however, since I've only gone through one session. I figure I will work with the beginner tape for awhile, then see how I feel.

Jesse

[Scott Sonnon]

Jesse,
Occassionally you may catch me online working on client programs. 8)
There's nothing wrong with looking ahead through the Warrior Wellness progression. One develops in coordination faster in some ROMs than others. The program progression is a template. You may advance whenever you wish so long as you TRULY recover the initial ROMs. When you find a ROM for which you are not prepared, you will simply not be able to do it without looking like a palsy chicken. The program progression of Warrior Wellness is deliberately designed to be seamlessly gradual.

[sin_goodfellow]

I never cease to be amazed by the amount of work you do for your clients Coach Sonnon :!:

I totally grog what your saying as regards the "funky chicken" movement issue. I will experiment with the upper levels as I feel up to it, always keeping in mind the mantra of slow, smooth and perfect(as possible) form.

Jesse