RUDDERFISH by Drew Ginn

Day Off: A well deserved rest

2012-02-19T13:17:00.001+11:00

It's said Sunday is a day of rest. My kids and I are just hanging out watching early morning cartoon together. My legs are tired, my body is aching and I feel like much of the day will be a slow day.

It has been a solid few weeks. Today's not our first session or sessions off but its the first full day that I feel like I have earned. Some wonderful things have happened over the last few weeks and in particular some of the recent activities have been greatly insightful. A few ergo's and wattbike challenges this last week which made life interesting. Add to this some very good pair rows while our four is separated before our next camp. Then we enjoyed some great time on the bikes. Yesterday finished with 140km with some 6L of fluid consumed with an average of 35km/h with Josh.

The recent weeks saw some positive rowing in the leading up to the NSW state champs, this week though was about re-establishing ourselves with some volume while testing our limits with threshold work. The time apart from the four is so we get time home with families.

Before we have been able to enjoy a day like today we were required to log so solid work as I have indicated. One example is the ergo session we did Friday afternoon as our third session for the day. The previous bike ride and row set us up nicely to feel like we had truly hit the wall.

My ergo was on stationary as I am still alternating ergo session between sliders and stationary. Josh did is on sliders and reminded us again why he is the human horse. The session was 6 x 10min with lactate to be kept below 4mml. Here's my ergo screen...

Mentioning Josh and his impressive capacity he did slightly better splits with slight lower heart rates and half the lactate values. I think his highest one was was 1.7 with lower levels being 0.9 sitting on 1.37 splits.

This was an interesting session and a great test of threshold capacity. My max heart rate was 167 with my highest average coming in the final 10min effort with an average 163. Eight out of ten effort were sub 160 average heart rate with all bar one lactate sample below 4mml.

Josh and I did the session at different times so I got the chance to watch him do a few of his efforts.

Here he was in action in the second last effort. What's great to see is this younger athlete developing and learning. His capacity is undeniable and his work ethic through these type of session is become impressive. On days like this with sessions of this nature it is a test of resolve, persistence and willingness to take up the challenge. Being that it was just one part of a very full day of training is what's even more enjoyable. It was also part of a challenging week. It however is just another week in the build up to London.

So now back to my rest day as even the thought of last week make me tired and to spend even part of this beautiful day considering what's ahead in the coming weeks makes me more weary. My feet are up to toons are on and the kids and I are just hanging out. Don't worry the quiet won't last long as they will most certainly want to get outside and off to the park to play soon.

Some times I talk a load of rubbish

2012-02-17T12:23:00.001+11:00

**Wouldn't it be great if I could say it how it is all the time? Wouldn't it be great if my memory served me better? Wouldn't it be great if upon reflection I got things clearer? Wouldn't it be great if what I shared was better? Wouldn't it be great if what I imagine could be possible was achieved? Wouldn't it be great if I didn't have doubts or make mistakes? Damn I some times talk a load of rubbish and often even with good intentions I stray into a World of ramblings that are probably not worth even the 0 or 1 required in this digital age. I do persist though and then on occasions I do better. Better here on this blog, better out in the boat, better in training and better in life. Not to forget better with my family and my wife and children.

This morning my two great kids were battling for attention. I was of all places on the toilet and right in the middle of something. Kyra started first and wanted to tell me a story. Hard to concentrate in those moments but I tried. then Jasper waged in and wanted to show me his yo-yo trick. Actually less of a trick and more just getting the yo-yo to go up and down. I found my self caught out. Trying to listen to Kyra and trying to watch Japser all the while trying to get through my visit to the bathroom with all its glory. Eventually I dropped the ball. I obviously appeared to switch off from my daughter while Jasper called for me to watch this Daddy. Then I become overwhelmed and she got frustrated with me and final I had to ask them both to give me a moment. Moments after I was in my daughters room telling her I was sorry. I was interested and yet she gave me no room to move. My son on the other hand had moved on and seemed to be uninterested in anything I was doing now. I went from king of the kids to a big hopeless, don't understand, smelly dad. All this happened in less than 3min. Yep half a rowing race I thought and probably more of an emotional roller coaster than any race.

This was pretty early as I had just returned from our Fri morning bike ride. That was an easy experience compared to being on the loo. Our 5.30am ride which I was late too. This meant I had to chase the group down and as they had what seemed like 2-3min it took me some time. Last part of the ride was great fun with the run home involving rolling turns at 45 - 50km/h until the last stretch from St Kilda to Bay St which became a race.

Then after the ride and being back home it was off to training again with a row in the pair. Enjoyed that experience and it was certainly easier than handling two competing kids both excited to engage. Talking about engaging in the pair we have had some good rows this week. Back on the Yarra with the moving water it has been a col test of the skills in the small boat. Our focus this week while getting volume back up has been the slide back into some pair time where we just row. Not much talking, no real drills and no workloads. Just us the boat and the water. Talking about competing for attention. Their has been no drawbacks to being out on the river. Slipping along, stroke after stroke our intention to create flow and be deliberate in our movements. Separating of sequences and precision with the turns and the unmistakeable feeling of floating along with space, purpose and ease. Sure its not always easy but when we nail it it becomes greatly satisfying.

Yesterday was a very solid day with boat time, watt bike time and ergo time and I threw in a run for good measure. Ah it was stormy out side so running back to the VIS seemed like a great way to enjoy it. Lightning and thunder surrounding me as I skipped along Albert Park as the preparations are being made for the Australian Grand Prix. Before this I was asleep or at least I thought I was. Dazed and probably confused after the 4 x 20min on the watt bike. Yep we decided to crank it up and so I put my head down and turned out 408/393/401/404 watts for each effort with lactates ranging from 3.1 to 3.9 mml. My legs were somewhat tired. By the time I ran back to VIS and started the ergo i pretty much had nothing left. Final after a long day and much fatigue we went out for dinner. Burger and beers with family and friends. Kids were all excited as we had invited James and Bridget Tomkins with their kids. Imagine 5 kids going nuts and the excitement. Just wish it would have rubbed off.

Today I am half way through the training. Its great to feel like you find limits and learn to enjoy them. Recover becomes key and so by Sunday I will look forward to freshening up before we head off to Penrith again for another four camp.

Making waves to creat success

2012-02-15T15:34:00.001+11:00

Disturbing the waters is an inevitable outcome when you go within to find new ways of performing. Over the last few weeks we have trained well. The question would be is it World class or just good training. We have worked to create a perturbation of the way we combine, think, train, prepare, row and live. Yep sounds dramatic doesn't it. Well, sort of as we have challenged ourselves to just get on with the job of being the best unit we can given where we are and who is involved.

Some simple questions have been posed. Time spent sharing and discussing various elements of who we are, what we need and what we are aiming for. Data is being gathered constantly and yet we have worked to honor our feelings and the subjectivity of the experience. We have committed more time together. We have planned and continue to do so. We are part of a process and journey we are all excited about. We have identified words to describe how it feels when we row and how we want it to feel on a day in the future. We have laughed, talked shit and made jokes in bad taste. We have watched videos of our training and videos with humor. I think we can inspire each other and work well together. All this is a big part of why we row.

The disturbing part is we need to and must continue to go deeper. To explore who we are individually and collectively. This has no bearing on age of experience. We each must ensure we increase awareness of our strengths, challenges, blind spots and those we are working with. This all involves us as athletes and our coach.

A question I have been considering is how fast do we want to go?

To go faster than ever before requires us to make waves. To stir the pot and to see what needs to be found. We need to work out what needs to be left behind also and cut away any baggage. Streamlining is essential but before we stream line we much gorge ourselves on questions, discussions, ideas and thoughts. Once we have done all this then we can pin point the essentials and follow up on the critical. We are trying to expose ourselves and be comfortable with being vulnerable. Our advantage is we have nothing to loose.

Even this last week while training at Penrith I found myself reminded during a time trial that it's about taking risks. About putting it on the line. I found after some 3min I was thinking this is going to hurt like hell. So while the obvious was clear I figured it better to take charge and straddle the bull rather that hold back in any way. After 6min it was even clearer as my chest was tight and movement coordination starting to suffer that the back end would require a strong resolve. The focus was basic. Keep moving. Keep pressing. Keep sliding.

The specifics of a performance or an effort are not needed here as the above relates just as much to the session I was in as pretty much most sessions we are doing. It's was a 5k time trial with no reason but our own to be tested. Actually rowing has become just that. It's a way to test, learn, try, find and explore. These are the things I am loving and enjoying. The act of rowing is important but it's the experience that comes with doing the act. The experience that comes from imagining it, planning it, doing it and reflecting on it. It's not just rowing, it's surreal. Making waves is all part of it and the perturbations needed.

Now to the future. Much is being made of what we are trying to build as a four. Much is being made of our competitions from distant shoes. To create success we will continue to make waves in our own waters with the sense that in time we will be required to make waves in others waters. This is the reality and we are doing what we can to make the biggest and best of the experience.

Unfortunately selection is not complete and while it's open we must not loss sight of the more immediate need to perform here and find our place amongst our own team.

A few challenges have been seeing some great athlete side lined or not included. I refer to even the wider team. We must all prove ourselves and be given opportunities to stand out. Our four has been a case of narrowing down the people. Performance has been critical and yet great athletes have not been included after certain point. Focuses have been set and athletes targeted. Complimenting movements, skills, attributes and consistency have all played a part in the process. I know some very talented people are on different pathways. This I accept and we have contained to find ours.

Not to be vague here its just tough finding words to describe the process we are going through. All athletes want for something. Some times the something's aren't the same. The needs are often different. One things for sure though the lure of the games is as strong as ever. For me the games is about the ultimate performance opportunity. If no event where on in 6months time I would still be doing much of the same as I am doing now. Finding how to be the best I can be with a small group of like minded people to create success from what we define as important.

In Action On The Gold Coast

2012-02-01T16:44:00.001+11:00

Here's some brief footage of training last week on the Gold Coast.

Paddling

At Pace

Fish Out Of Water

2012-01-31T22:37:00.000+11:00

This was pretty funny as we were pulling the boat in this fish jumped at us and landed on the pontoon. This was the same row that another fish jumped out of the water while we were rowing and flew between Duncan and I in the boat while we were moving. Hit me on the left shoulder. Maybe it was the same fish and was just keen to get in the boat.

Training Result 30.01.2012 15:04

2012-01-31T13:41:00.002+11:00

Training Result 30.01.2012 15:04

Thought I would share this from yesterday. Shows how sluggish I was for the first 3-4km before kicking into gear. Reminder here is my heart rate max is 187 in recent times so the 183 came as I dug in to get my score back to a reasonable level.

Training Update: Some days you just feel tired

2012-01-30T18:55:00.002+11:00

Last week we spent up in Queensland in the four and did some good work. It rained pretty much all week and so much training was done in outside and in. Outside on the water was pretty basic with 16 - 22km of paddling. Inside we spent most time on the watt bike or ergo. My best session came on the watt bike on the second last day with 2 x 20min efforts at 422w and 446w with lactates 4.1 and 7.6. It was solid week with plenty of threshold work in the mix on the ergo and watt bike. My favourite water session involved 3 x 8min of power strokes at 20 strokes per minute. Felt great to drive the boat along for an extend period as a crew. We had some good skill development session too and some very positive match up within the four providing some exciting insights into what we can use as a standard of our on water rowing. By Sunday I think we were all pretty tired and then came the whack. Thats right after a solid week in Queensland and our Jan camp I final felt very tired and there would be more to come.

The whack came in the form of the National ergo testing week this week. Sure we knew it was coming up but being focused on having a great week in Queensland was not about saving anything for this week but about continuing to lay the work for long term improvement. Yep after flying back to Melb Sun afternoon and settling back in it was off to the VIS today to have a crack at the 6km test. I felt pretty positive about it, but once I started the signs of accumulated fatigue over weeks was showing. My splits began to slip from my target and at one stage I was looking down the barrel of a 19min 10sec ergo score. Almost a minute slower than my last test. I hung in there and with Josh driving away beside me I was conceding that it was not going to be my day. I waited it out until I found a way to create some drive and with it came some better splits. With 2km to go I started to make inroads and started to get back on track for a sub 19min score. At the same time Josh's early pace was now showing signs of taking its toll. He had been chugging away on 1.31 splits while I had slipped to 1.36-37. The contrast was huge and yet by the 1500m mark I was back on 1.32's and I started to feel better. Wow it took 3500m to get going. Coming into the last 500m I was now feeling better than almost the whole ergo and step on it to see 1.25 for a bit before fading back to 1.29's. It did really hurt so much as frustrate that I felt heavy and tired almost all the way. Now I will turn my attention to a good days training tomorrow before a 2km test on Wed.

After this on Thur I will be flying to Sydney again to join the four for another camp before the NSW State Championships where we will be getting the chance to have our first race in this combination. I am looking forward to the month ahead and to be focusing on continuing to make gains individually and more importantly as a group. So today I was tired and it made the test hard. Still, doing 18min 43sec was ok it was not great and I am planning on better next time. It is however part of the process and a part of what will create great performances in the months to come.

Getting back in the game. Recovering from a bad back.

2012-01-30T11:04:00.001+11:00

Having been asked many times about writing and sharing more about what has helped with my dicky back, the injuries and rehab involved. Heres my attempt at capturing some of what has been involved since Beijing.

**Little or Big note is this became a longer post than planned. Much longer.

Let me start by saying my simple view is aligned with the age old saying, 'Use it or loose it.'

Currently the example I need to share of what's possible by taking a systematic and long term approach to building back to being able to do amazing things after having a back injury involves ergo work. Most in rowing would agree the ergo or rowing machine (stationary) probably put as much strain on the lower back as you can. Obvious compression increase when on spinal discs when we are in a seated position. To add to this the forces require then to push the legs and draw a handle then compounds the compressive forces. Any disc degeneration can become problematic and instability and poor posture will be exposed.

I am aware various models about how we should row attempt to improve posture and spinal shape, yet often I sense these can make things worse. So the load can be a problem and then the added stress of load with duration becomes a recipe for further issues. Now this is true to an extent but I feel there is a solution.

So now for a few examples.

First one: 1 hr ergo I was able to recently do with out back pain but loads of other pain from muscles and fatigue from the effort. No back and only because I have taken two years to build up to being able to do it. Two year with the approach above.

Second: 6km ergo with the fan setting to 10 which is the heaviest load on The machine which I did last summer 12 months after getting back on the ergo for the first time.

Third: Max effort ergo session for 10 strokes on fan setting 10. This has taken the two years also with the last three months involving less strokes and very short sessions.

The above is about me feeling confident I can handle any load and durations. They have been my tests. The building process to be able to do these after two back surgeries has been long, slow and very deliberate. It has also been combined with many other activities including, land based body weight session, stretching, yoga postures, riding sessions indoors and out, rowing sessions with sculling and sweep, running, walking (lots of walking), surfing, visualizing, lying down (simply doing this in between and after session I believe helps), and quality sleep.

The many activities have involved feeling what works and working out the difference between health pain and pain the is a bit nasty and not so good. Adding to the above activities I have tried at times to be better with my diet which comes and goes. I am no expert but I do notice the difference with the foods and drinks I consume. Plenty of articles out there about what we put in our bodies and the effects on injuries and rehab.

Each activity and any thing being used to aid the process needs consideration and more importantly it needs to be part of a systematic approach.

Something's I have that personally work for me and yet I would not say they are for everyone. I often prefer to stretch before I go to sleep. These mainly involve quads, ITB, hip flexor, glute's, hamstrings with shoulders and lat's work. Big thing is range of movement being maintained. Now I don't think in terms of isolation but rather the connectivity and linkages of these areas.

As for being systematic what I found post surgery each time was by doing very short durations or intervals of activity and using the rest times to stretch, walk or lay down it allowed unloading. The intervals that I used we as short as 30sec but with solid pressure and in the early days I would do 5 x 30sec with 5min in between. Once I was able to do intervals of 30sec at rate 20 with splits close to 1.40 then I started playing with increasing duration plus then started to change fan setting. Once I was able to do 3-5min effort in the low 1.40's I was confident my back was holding up well. This took some 3 months once I started doing the ergo work. Most days I would get on the machine while also doing my bike riding and a couple of rows a week. It was like inching forward day by day until I was again able to do 15-20min efforts with various rates and was feeling less vulnerable with my previous injuries. The process was not linear though it was fairly up and down. With some days the obvious regression in my capacity to deal with the load meant either not doing the session or pulling back in the duration or number of intervals. It required a intuition and common sense mostly and yet some times working out the difference between the types of pain required sticking it out to get a feel for the limitations and often barriers. The days when I pushed through when it felt like healthy pain I was amazed at the break throughs in what was achieved. Only other thing to add here is I would build up to the point where I felt tender in a way that was not helpful. My sleep would suffer and generally I would start to feel demotivated. Once I reached that threshold I would take a couple of days off and then start the rebuild process again. This was a significant shift in mind set. At first I felt guilty but with time and the clear benefits I started to enjoy seeing how far I could go in terms of days before needing and relishing the down time.

'STOPPED DOING WEIGHTS'

What I have stopped is doing weights training. Sure I do body weight activities but for me it's about functional movement and coordination. I guess that why I have found a place in my preparation for the rowing machine. With my back I find it a great test of strength, connection between hands and feet and endurance.

Walking daily has been essential with night time walk with the dog going from 10 to 30min. Then I make sure I am active during the day with commuting on my bike or walking to where I have to go. I mentioned earlier laying down I feel some much better if between session I can get horizontal. Even 30min unloading my back has become something I crave and notice when I don't do for a few days.

My view of the human spine and the various elements that enable us to move and do the activities we do is that it needs conditioning, obvious I know but its how to reach high levels of conditioning which can sustain health with stress's, loads and intensities. Building up to high levels takes time, is individual and requires adjustments and adaptations. Things like disc health and degeneration I feel can be turned around but require attention and effort daily.

Example of how I approached the Ergo build up:

Day 1 started with a simple 3 x 30sec @ 1.50 splits on rate 20. This progressed to 5 x 1min @ 1.46's then 3 x 3min @ 1.45's and so on until 3 x 5min and 5 x 5min @ 1.45's. This was about 4 weeks until I started changing rate and also changing load with various fan settings. After 12 weeks I was able to do 4 x 5min fan setting 10 on 1.42's. After 4 months I had done a few 6 km ergo's and by 8 months had complete a 6 km ergo on fan 10 just over 19min. That day I felt confident my back would be able to deal with the loads and training as long as I maintain my focus, effort and approach.

Rowing as an activity I feel is great for my back and yet at times I have been severely injured. I don't feel the action of rowing has been the cause so much as the lack of awareness for posture, load and managing self. Everyone is different and I guess since being an athlete most of my life has had me involved in very specific program at times where there have been benefits but also disadvantages. Exploration has become a great focus, along with increasing awareness. So I have often been working to find activities that allow me to do what I need to do. Then with this comes awareness. It is never ending and so I am still very much open to seeing what promotes capacity. One thing is for sure if I wish to row then avoiding the movement or avoiding load from what I have sense is not the answer.

It becomes a game of facing the demands of a sport in a way that I feel will help my back while ensure best performance. Choosing to row long, to hang off the handle and train in a way to fully challenge my body and back is and will continue to be key. Embrace the stress's and loads, but doing it in a way to improve health rather than reduce it.

Having now returned from two back surgeries I love the idea that what I am doing flys in the face of certain people thoughts about it even being possible, or that the risk is to high of even further major damage. I have lived in fear of hurting myself and I don't like it. So this whole process has really been about confronting my fear. Today as I sit here on a journey towards the London games I have not fear. I respect what I can do and appreciate the vulnerabilities. To train with freedom is something I am enjoying and will continue aim for.

Coming together to bring it together

2012-01-22T18:59:00.001+11:00

Have loaded up my family into a maxi cab and we are off to the airport. This trip has been a last minute plan. Reason for this is that once things become clearer with Duncan being more established as a core of this possible four. Once this happened he asked if we could get some time together as a group before our next camp in Sydney. Personally it's was going to be easier to take family away than be separated while I trained in Melbourne and my family would be on holiday down the farm. So here we are on the road to enjoy time together and do some quality training with the group.

More about the group then...

I must acknowledge we are not selected yet and as such need to keep proving ourselves to be capable of achieving in this boat. What we are getting is a chance to make it work. Since last year I have always felt we could find a very fast four in Australia to take on the best in the World in the event. My view has always been that given the best chances we can find a great four and the work to shape it further to create some great performances. Thus far we have not performed really. Signs are there of positive things but until we truly stand out there will be questions.

Are we to old? To young? To new? To slow? Not tough enough? Not committed enough? And the list probably goes on. Our continuing selection is obviously about find clearer answer to questions like these. My preference is to think and process in terms of possibilities.

How fast can we be? How well can we row? How smart can we be? How exciting is this opportunity? What are we willing to do to be the best? And my list goes on.

All this involves testing by those responsible for making the selection decisions and test by ourselves to ensure we make our best decisions about the step going forward.

This week we will be in Queensland and I am looking forward to what will be some solid work in and out of the boat. The last two days have provided a chance to recover from some solid work late last week and now I feel ready for more fatigue, discomfort and pain. It's about pushing the boundaries and finding the edge and seeing if we can move it, shift it and become comfortable with it.

With all the has happened thus far in the selection I have enjoyed the feeling of us really starting to understand the rhythm of the boat again. It has take a certain level of physical preparation to allow us the capacity to create the movement. Add to this the confidence and developing understanding for the feel for the boat and sense of excitement for finding easy speed. The combination and mix on the recent camp reminded me of many years gone by and yet new.

This week we are coming together to keep the progress going and to enhance the sensations we are realizing on the water.

The feelings are...

Lightness, flow, drive, speed, harmony, deliberateness, purpose, ease and togetherness. It is edge like and with time the edge becomes less precarious and more well know, accepted and enjoyed. From within we have been working length, sliding the hips, posture at the release, separate hands away and easy, floating recovery before a sharp and deliberate front turn. Let the boat work has been a great reminder as well as don't look for load. This has been where fast, light, dynamic and looseness comes in.

There is a fair bit in all that and yet it is more complex and simple at the same time. For now it's plenty and as such I am very much looking forward to the week and months ahead.

Taking a deep breath then back down to it

2012-01-19T15:34:00.001+11:00

The new year has kicked off pretty well. Short time back in Melb before we headed off to National camp in Canberra. It was only 6 days but quiet productive. Nothing really different to what we have been doing down home for much of this year, with planning, doing, reviewing and then adjusting where needed.

Our part of the National camp was focused on the four with 8 athletes working together in a very health way considering it was competitive and in someone part of our selection process.

It was 6 days with pretty much the same daily routine of sessions and workloads with video, gps and biomech analysis. Long story short we were informed post Dec trials the four would be built around Josh and I since we had already performed pretty well so far this season since the Worlds.

The focus for the camp then was to move the four forward interms of performance including refining the look and configuration of the crew. For now we have come out of it all that it's looking like josh, myself and now Duncan have now become quiet cohesive as a combination with a few athletes doing a great job in the bow seat with us. Going forward Fergus Pragnell will be with us until the next racing opportunity. I have to say though many have performed really well in the fours and the funny thing is with the sweep squad being split and targeted many top quality athletes are in both groups. What was told to us at the start of our camp was the guys they have targeted for the four were about finding a match up in the four with Josh and I. It's nice in one sense but I have been a believer in the best four needs to be found regardless of who. To this point though we have managed to position ourselves well but still have heaps of work to do. Finding a great combination is a start then from there we will need to develop our own unique brand of rowing. Actually let me rephrase. We will need to find what will work best for us as a crew.

So while I am up for air and sharing a few things about what's happened in the last 2 weeks I should mention I have recently been asked about training programs, diet and activities for bad backs. In the coming weeks I will address these. For now though it's interesting to mention that our current training has evolved greatly from the Oarsome Foursome days to the pairs period and now with our new focus of the four. I say evolved as each stage has been the best we knew and the best we could do. We have had a process of testing, adding then streamlining the approach. Benchmarks have progressed and training focuses have adapted given the challenges faced by each group. Recent I was asked about our supposed revolutionary new training program. I laughed and then tried to explain. What we are doing is not new but we have become better at doing what we do. Sure until we go further then our Beijing result and the standard we row we are yet to reach the level we think is possible. What we have though are years of insights and adaptations in our training approach. What we have been doing since returning from the Worlds is very positive and in part progressive. Nothing really new just what we are doing has greater integration and yet more simplicity.

We are now about to start a new process of training a few combinations with the aim to see how they race. This is getting exciting. The road ahead is still very long but I feel personally I am handling to training and delivering on what's needed. I was also reminded of the long term focus of the Games when I went to a team processing session and was fitted out for the team uniform. It's a different feeling when many of the elements of the games prep start to happen. It's starts to turn all the training and work into a reality. I felt like I was getting closer to what we have all been focusing on.

First row for the new year, and well it was interesting.

2012-01-05T13:43:00.001+11:00

So here we go...

Yesterday we had our first row for 2012. And while it eventually turned out ok it did not start so well. As it is often said a picture tells a greater story than words. Here are a few photos of our first row. Actually we didn't even get one stroke in. The focus before the row was to challenge ourselves to row longer. Something about being competitive people comes to mind and that oars probably should not be put parallel to a boat.

New testing has showed boats may go faster upside down and without athletes in them. So we tried it and to our surprise the boat just sat their. Obviously the joke was on us

Add to this that all athletes should not lean to one side and look to that same side at the same time. Plus if you have any nervous ones on board who bail early when things look some what precarious you should probably take life jackets out.

For my part I certainly didn't help things as at my age the reaction time has slowed so things did seem like it was just a sow roll into the water.

Once back on land we exited to the showers to clean off the grim. Plus hang our heads in shame for what would have been one of the funny moments for the season.

Since though I look back and realise we all felt so damn good about the Yarra river that to go swimming was just so natural and right give the hot weather of late.

The on lookers at the sheds all seemed to enjoy our diving and swimming style. Hardest part was getting my feet out of my shoes. Thought I was going to drown at one point and was only motivated to try extra hard to pull my feet free when the two big guys beside me started moving in to help. I had images of them trying to revive me on the bank if I did go under and well it was amazing how quickly I thrashed to release my self from the boat to avoid that.

Now just to remind people yes we are a so called elite-ish crew or athletes. And yes we are planning on big things this season. This probably won't be the lowest point of the year but it will come very close. Thing is we had a good laugh about it and that probably says something.

What did we learn? The bigger the risk/stupidity the bigger the fall, but so to is it a bigger pay off.

Into the new year we go where we stop...

2012-01-02T18:55:00.002+11:00

It's day 2 of 2012 and have to say its been a slow day. The temp is close to 40 degree's and I am not planning on any training until the evening. The last week or more has been interesting with some ups and downs. Not just from the extra riding I have been doing on the road but also some of the ergo work.

The hardest session being an hour test on the machine. Can say it was not much fun and it prompted many questions. Hearing about the New Zealander Eric Murray doing his World record dynamic ergo effort and some of the tweets I read from a few people like Martin Cross. While Eric went 18728m on the new dynamic ergo Martin messaged that his best was 17834m but Jean Christophe Rolland, French Olympic champion in 2000 in the pair still does a daily hour on the ergo. Martin said at 43 Rolland is still cranking out 1.38 splits for the hour. So I asked my coach to put the test on our Christmas training program for some fun. How stupid was I? So after explaining all that let me add the World record on the stationary 18221m by Graham Benton with Mahe Drysdale 18128m.

Well I set off planning to post my first serious hour effort since way back in 1994 when I recall doing one with av split 1.45 and thinking then I would never do one again. Damn I have been lured into this mad World of further pain and suffering. So not long after I started I was sitting on 1.38's and feeling pretty good. Got to the 20min mark and started to question why I would be even doing this. By the 30min mark my back side was killing me and I was starting to see 1.40 splits and probably not long after this I started to struggle. The grind had begun and even a moments pause when I thought I would stop but yet kept moving and realised the pain in my rear end was going to be the limiting factor. I recall seeing 27min left on the display I saying to myself it was my choice. The load of the stationary ergo felt heavy and yet I was trying to keep the rate alive and around 26-28 stroke per minute. Now this was no record attempt just a personal test. As my heart rate started touching the 170's I was content to manage my effort while my right glut muscle was screaming stop.

Getting into the final 10mins I set myself the task I getting as close to 18000m as possible. The first 20min set me up well but the middle 20min I had lost my way. So by the time the clock started to get close to 5min I had to start to get the numbers back under control. I started working into the 1.37's and final finished with a mid to low 1.30's. My heart rate climbed to 180 and with the heat in the garage climbing I was noticing just how bloody hot my body was. The distance I covered was 17931m, 1.40.3 split with av HR 164 and I can say it was such a mental challenge. When I got off the machine my ass was so sore and as I stood up it felt like I had a corked muscle. The hour is a significant test being able to race it takes it to a whole new level I am sure. For now I was happy to push to have the challenge and experience it. I would like to think next time I can go further by some way. The benchmark above by Eric Murray is a different activity with the dynamic ergo, but still doing 1.36's for an hour is huge.

For more about my training over this break I have enjoyed spending some great time back out on the bike. Staying down at my Dad's farm and spending many hours in the rolling hills inland have been a great way to train but also freshen up. The other ergo sessions have been nothing like the hour test but very much targeted to ensure when we start back in a couple of days I will be ready to go.

The new year has begun and I can say I am very much looking forward to the challenges and opportunities ahead. We have been informed about which athletes in the mens sweep squad will be targeted towards which boats. At this stage I am in line to trail for the four and I am motivated to help the group make it the fastest boat we can.

Wash Up of Trials: Many races & Some fast times

2011-12-19T11:32:00.000+11:00

A delayed post...

It was four days, two hits a day until the last day when we were let off the hook. What did we achieve I can happily say the Australian team or prospects of the team are travelling well. We are not with out any issues but as performances stand many athletes posted some great times.

We went into trials with a simple focus of take each challenge as it came and to ensure the first hit outs were at a standard that would establish our position and ensure some decisions could be made post event.

Obviously we knew a few things like starting in the pairs and this would include a 5km time trial and 2k race on the same day. We knew fours trailing would come after this and that the first four combinations would be picked based on the pairs in some way. So the target was simple win both pairs to ensure in with a great chance in the fours.

Josh and I did this and then put our heads down to race each four as well as we could. The challenge would be to make sure we stayed consistent and to be able to keep the high standard up. We did falter on two occasions in the four but not by much and we could see clearly why we didn't nail the performances. Add to this we have a great competitive group and athletes who are motivated to race hard and to bounce back from any poor performances.

What was encouraging was some of the fast times. It would have to be some of the quickest times posted in Australia in the pairs and fours. Thats the good news and not that there is bad news but we are in December and the trials will take some time to bounce back from. We have Christmas and then Camp in January so by then all should be full back up to speed.

As fr the boat I have been targeting well things are not further progressed in one sense but the coaches and selectors do have plenty of new data. I guess I feel well placed to make the four but until the day when we are told who is in the four and selected I guess I suspect there are always chances for change. This makes it hard in one sense as I am focused on the four and making it the best boat we can but the selection process also requires me to stay flexible and to prepare in part for anything. Personally I know I am better once targeted and yet I do believe I am improving even in this situation. Maybe thats the difference. I feel like I am improving but possible not getting the chance to make a four better is a concern.

Now I have not given a lot away here and thats not deliberate just much of what has just happened at trials is not really for me to share. What I will finally share here though and feel comfortable to do so is how I currently feel.

I feel tired and flat. Drained in many ways but still very excited about the road ahead. In some ways I feel more certain with the uncertainty and there is part of me which is or has become quiet clear about what will be need to achieve success in London in the four. Yep I am still focused on the four and until something changes I will continue to do my work around formulating the best approach to the boat. That's not to say I have not questioned myself, the target boat, the athletes I am training with and those leading our sport. My excitement for where we are at and the future ahead is good and the frustration and angst I have experienced is all part of working towards a great performance. The standards and expectations need to be extremely high. My tolerance for anything less had reduced and will continue to drop as time passes. We only get one shot at this and I am to aware of how things can change, be derailed or simply not meet the needs or expectations required.

What I am even more excited about is Christmas with my family. What a great time of the year and to think I have a few days now to relax with them and to just be a Dad and Husband.

Lastly I say thank to the many readers over this last year as many time I have wondered about keeping this blog going and I love to do it but at times I think about the benefits. So thanks for the support out there for this and what we are working towards.

I hope you all have a great Christmas, a merry new years eve and then a fantastic 2012.

Ho Ho Ho

Off to the first round of National trials.

2011-12-13T10:46:00.002+11:00

As I head out to the airport to fly to Sydney for the first round of National trials I laugh as this is my 17th year of preparing for senior competition. Its so strange to think that way back in late 1994 I went to Canberra to compete in my first National long distance trail with Ben Dodwell. Ben was already a senior athlete having competed in the 1992 Olympics plus 93 and 94 Worlds. We went to Canberra after being in the pair for a couple of months. I remember being there and thinking it was huge to be going for selection and to be rowing with one of the senior guys.

Over the years the time trials become a big part of the early season events and most National events were held then in Sydney on the Nepean River. So it's been 17 years and many long distance events have come and gone. I guess for the most part I have faired well in them and yet go it to this one wondering what sort of day we will have. Things have changed to as this year we will be doing 2k racing after the 5k time trial. So in effect it been weird thinking through the different demands coming up.

We will compete in the pair on Thur then fours for the rest of our time there. The focus has always been the same. Go as fast as you can in each boat and give the best showing for the work that has been done. We are still pre Christmas so I am not expecting any early presents but I am anticipating that we should be able to produce a number of good solid performances. I am not playing things down here rather being realistic about what needs to be done and how we set ourselves to continue and progress moving forward.

From a benchmarking perspective 17min for the 5k is a good line in the sand to be drawn. Something like 90% plus when compared to Worlds best time is another good play park figure. History would say you have to race the 5k not do it as a long distance plod. All this considering reasonable conditions.

As for the 2k racing well that at this stage is less clear but I would like to think we are ready to go pretty fast even with out much race prep. Our work so far has been largely base training and threshold focused. I still believe it will give us a great platform to race the 2k's.

So after 17 years I think I am ready but it still feels like I am just that young athlete way back then. Excited to get involved. Nervous about what it will take to go super fast. Very curious to see how we stack up compared to the other athletes. Clear that this is all preparation for a bigger day.

For now we travel and then we race. This is why I love being an athlete. Plan, prepare, compete and review. Next stop Sydney then Christmas and from there time will feel like it is speeding up.

2k Test: Here's the Wash Up

2011-12-07T17:42:00.001+11:00

Ergo Screen Splits for 2k Test Today

(Hope this makes sense as I have felt out of sort since the ergo and yet keen to do go again soon and do better)

Here's the wash up from my 2k test today. It's been a good block of training which lead me to consider setting a target for the test of 5.45min and I would have been very happy if I had of gone under 45 so to be outside that I found myself feeling somewhat disappointed.

The fact is though while preparing for the Worlds this last season in the four we did a test a few weeks out from Bled and I did 5.48min. So then I should be happy in one sense and it is very early in the season and since going to sliders for test I have found myself trying to reconcile the differences.

Today though I did struggle and that probably more the reason why I felt slightly down post the ergo. Personally I was trying not to go into the red zone to much even though this is a National test. Reason for this is I am not keen on smashing my system which I feel is pretty good currently. To really dig deep and pull out pure best performances takes a lot. The effort, motivation and the cost can be huge. So today I said to myself if I could operate right up near the ceiling with out smashing through it would be good.

Still though even with the intent of being very deliberate I found the last 600m was somewhat exhausting. It just felt heavy and as the rate slipped up I wasn't getting any more return. The first 1000m I remember thinking keep it light and in the hips. As I approached 900 I started to feel the strain and breathing while not out of my ass I was still finding my respiratory rate rising and was conscious of keeping my rhythm and breathing in harmony with the movement.

Just after 1200 I thought I would squeeze and see what it felt like but this only last until 600 and I could sense myself loosing the ease of movement. At this stage I was keen to maintain the predicted score showing on the screen of 45 but once into the last 500 it was like a bear jumped on my back. Afterwards Chris (Cobber) O'Brien my coach reminded me about staying tall and I was aware of it and tried a few times to sit up but just couldn't get my body up. Or rather as I tried I sensed the score slipping so I opted for staying low and was intent on suffering through to the end.

It was solid work and very much a full effort but I would like to think with great motivation I could go deeper into the red and produce a much better performance. The aim the season is to go sub 5.40 so this is still a long way to go, but today with the mix of emotions post test I have further reflected and considered my head space going in.

This time of the season has always been about setting up the season ahead and doing the long distance work. The 6k test was or has been more my focus so be able to do a PB was great but the time for 2k full blown efforts is still a long way off. Personally I am keen to keep building my capacity and base to ensure I can meet and exceed the demands of training and racing overseas next year. I am not meaning to look to far ahead or assume anything but I know how easy it is to eliminate the gains needed over the long term by chasing short to success or gains.

This is the ultimate challenge to get through trails and the domestic season in great shape with out running the race to soon. Peak performance is an interesting things. The find line of building capacity for the long term and trusting this process and meeting the requirements to make the team and perform well through all competitions leading up to the peak. Its still a long way to go and some great gains are to be had and yet big mistakes which might be hard to measure could cost simply in the way of 1/2sec here or there.

People wonder why or how some win Gold medals and other miss. Most athletes I know who have felt like they under perform late in a campaign speak of feeling better during some test or race in the lead up and yet not feeling as good again and quiet often I hear some describe there big races just not working or going to plan or feeling off the pace.

Again I mention all this as its a critical part of preparing to have our best race in London. Its not that I don't wish to be great all the way through it just some days like today it doesn't feel quiet right. No excuses as I felt like I got out of myself all I could today. But and here is the but, today I wasn't willing to go to the wall. Was not willing to break through a barrier of sorts.

No excuses I know I can do better and will do better. Every day we learn as so today I learned by trying a few things and will use this to be better next time. Now back to rowing the boat again as these test are done for a while so we now get back to re-focusing on how we race the boats next week.

Forgot to mention think I saw some pink elephants in the new VIS gym room with it's sprung floor. Could have been the fumes from the new paint or potentially from a little mess that was made by one for he athletes in the group prior to our test. Yep some one was sick so I guess when the elephants came out I thought I might have added to the breaking in of the room. When captain lactate comes knocking don't open the bloody door. Just hide inside and hope he goes away.

From within the boat: Listen to Little Webby's LM8+ race call

2011-12-07T16:21:00.001+11:00

Recently I was sent a link from the cox of this years Australian light weight eight. David Webster, not Andrew but some times Steve mailed out a request for feedback. After an hour or so yesterday listening to his race call which is as you will see here over-laid on the footage from this years race which he was coxing.

Well I listened and then listened again. I watched and listened and listened with my eyes closed. I replayed sections and made notes. He had asked for feedback and I felt compelled to make an effort to be as thorough as possible. Why? I guess I like helping where I can. Not being part of the race or his crew I really wanted to imagine being in the boat and how his race call would have influenced or impacted me.

After all this I asked him to make this video with his race call public on you tube as I feel its great to be able to feel and listen like you are in the boat with them. Huge learning to be taken away and loads of insight into coxing and certainly the intensity of racing. So here it is and I hope you can enjoy as much as I did. Well done Webby, and the crew on a great race.

It's not often cox's, athletes or coaches are willing to share something like this. It's the reality of a performance and highlights the great things but can also expose people. We get to hear, see and feel how the person really performs under race conditions.

From my perspective I know this young cox is keen to learn and I believe its this kind of willingness will enable him to have a great career in the sport and positive impact on the crews he is in. Through this I think it can help other young cox's also as its a rare glimpse from within the boat.

Now for how he practices steering and getting in the zone when out of the boat. The new VIS has everything to enable scholarship holders to prepare. Only thing missing is a crash hat and life vest and he would then be a model example of safety, performance and humour.

Can't be sure but I think I found a new way to breath today

2011-12-05T19:39:00.001+11:00

Thats it a new human capacity has been discovered. Thats right I mad the discovery during my 6km ergo at the new VIS facility. Many new things and this time I am pretty sure I have found breathing out of every hole in my body enabled me to hang on until the end of this 6k test. Yep normally its mouth and a bit of nose action but not today. I went and found that ears and eyes can add extra O2 when required. Plus and this is the big one I am sure I was breathing through my ass. That's right with some 2km to go I am certain air was coming in through all these available passages. Even think I may have been getting so O2 through the pores in my skin.

Now I can see how this could be seen as an exaggeration but no s%$t I am convinced I found air from everywhere. Could have been a transcendental moment to where from some parallel universe I was sucking in some O2 through a bit of a mind warping experience. Surly the blotches appearing in my vision must have been coming from air from some where else. So I figure another universe must be the most plausible explanation or at least during the final 1000m it seemed pretty real. My mouth and nose even as big as they are just didn't seem to be doing the job so I am sure I was getting air by other means.

Now for what all this means. We did our 6km test and have a 2k on Wed. For now I will share the score and the above rambling of thought for how I got through the last 2500m.

My score was 18 min 25 sec and yes this is on sliders. I rated no lower than 34 and did 1.30.1 split for the first 500m. Actually went through 2000m in 6.03 so yep I put it out there and did blow up a little or at least suffered a lot from the last 3k. The worse split was my second last 500m with a 1.34.7 and it was about then I am sure these out of body, super sublime, sensory overload experiences played out in the fullest.

Add to all this I was lucky to be sitting next to Josh and as he passed through half way he was charging along and began to eat in to the gap between us. He finished with 18.17 which was great and then only 20min later our VIS training partners James Marburg (Marby) and Cameron McKenzie McHarg (Maxie) did their 6k. Maxie went one better with a great 18.14min and he and Marby were barrelling home in low 1.20's which was very cool to see.

So that's it for now I guess my score is a PB but I had not really done a flat out 6k before on so previously on sliders I was 18.54. Previous best on stationary was 18.57 and I suspect this ergo would have had me just under 18.50 on stationary. Who say's you can get better when your old?

For this time of the year this is all encouraging and certainly sets us up well for next week in Sydney for trails. I figure if this is to be my last season possible then I want to feel I find new limits and definitely I am very keen on doing the best ever with my physical, mental and emotional preparations. I get the sense now that the wild idea of going sub 18min for the 6k is achievable. That would be something I would like to do before this season ends.

As for what all this means for the 2k I will have to see how it goes later this week. I would like to think some time this season sub 5.40 on sliders is achievable. Always said if I was coming back to the sport I want to be better than ever and these are simple measures which I like feeling I am chipping away at. The key then is translating the improved output into changes in boat speed.

I joke about the zone I got myself into today and how I found new ways to get the air in. I guess I prefer to put myself in that state and see what happens. The learning is huge and finding ways to maintain work rate while gasping for air is surreal and yet tangibly felt. The scores don't lie and the way to the end can be confusing as there are many forks in the road. Each choice and each moment has significance. Can't say I got it all right but for a good majority of it I was placing myself on the best path and a path that required a truck load of air. Next time I will do the same start but know I will be better prepared to keep driving along at those 1.30-31's. Or should that be 1.29's?

Anyway I love to be optimistic and now I now I can breath through my rear end and can also do the reverse. That is talk out my ass. So it is then, some hurt, some pain, some joy and some crap. Its all part of the process of preforming.

Remember Beautiful Bled

2011-12-05T13:02:00.001+11:00

Well done to Michael Nicholson on this little gem. Captures much of the wonderfully exhilarating scenes and moments from this years World Championship in Bled, Slovenia,

The video can also be found on the MUBC website: http://www.mubc.asn.au/

I just love the reactions from the light weight four, mens quad and the light weight eight.

BOG goes to Eddy, Anthony Edwards with some 18+ years of elite competition with his first World Championship Gold. His reaction when greeted by John Coates in the waiting area before the medal ceremony is epic. Huge effort by Eddy with all the crew. Plus all the Australian rowers seemed to be smiling and enjoying themselves greatly. Thats how it should be. Here's to remembering and now moving onto new peaks coming in the season ahead.

Training Update: Going in Circles

2011-12-05T12:43:00.001+11:00

Just amusing myself with a video update...

Has been a pretty solid week with a mini camp in Tambo, South Gippsland. Great to get away and do some long k's and some good work in the pairs and four. Heading to National trials next week so we are well into the season now.

The Joy

2011-11-26T18:25:00.001+11:00

Well it's been an interesting couple of weeks.

My thoughts have been public about Head of the yarra and could be seen as whinging or pointing out the stupidity. It's all perspective really. What is interesting is how these things like Head of the Yarra end like this. We used the fuel and yet kept ourselves focused.

The joy of having a race which turned the tables and probably embarrassed in some way. To think last week I was ill and feeling like much good work was undone. Then our TT at Carrum was less than preferred as performances go. Add to this the HOY organizes writing us off and Sydney Uni president putting a target on his crews back and the fuel to perform increased. Illness, bad TT and a point to prove all adds up to a moment when I had to laugh. Oh the joy and it's a gear reason why I love rowing and am still loving being involved to great athletes.

So we were the successful crew today. Many things helped us. We had the people committed to doing their best. We discussed how to get the best performance and how great equipment.

Our crew:

Cox Jared Spiers
Stroke Josh Dunkley Smith
Drew Ginn
Tom Swann
Nick Baker
John Linke
Danny Brighthope
David Crawshay
David De Lang

Coach Sandy Mitchell and David Framano (I said to Sandy well coached and his response was very under stated. He and many others got us organized and made sure today happened. He look exhausted yesterday and was coaching and rigging for many hours. Thanks)

Boat Wintech provided by Rob Walker (Rob was very anxious about his new boat and the state o the bloated river with logs coming down. Big thanks mate for the boat, it's a winner)

This was the mercantile crew for 2011 and we did a great job. Over took Syd Uni at the famous big bend with much swearing and yelling coming from our crew as we nailed the corner. Then the patience to sit behind MUBC and wait for Scotch Straight where we launch a full power effort once jarrod got our nose up there inside.

Our cox jared did a great job and the wintech eight did what we asked. Josh in the stroke seat maintain the tempo and after his now customary gorilla mating call which is like watching an animal waking from a deep sleep. The skin went red and power came on and the whole crew stuck to him like glue.

The Canberra based athletes Tom Swann, John Linke and David Crawshay came down to make it our best crew. The young guys were great keeping their nerve and sticking to the plan. Danny Brighthope and David De Lang stepped up and matched up well and delivered. New mercantile club captain and light weight World camp in the eight, Nick Baker was brilliant as a big man in the 5 seat. So you see belief, commitment and some good old rat cunning played a major part in the tables being turned today.

Some stats from my iPhone include:

28 min 40 sec with HR av 174 and max 184
Stroke rate av 35.2

Interesting numbers plus my inside forearm was blown up at the end from us rowing in the wash of the other crews for so long. Even so we never let the rhythm go and kept it alive all the way.

The celebration across the line was something to enjoy. It meant a lot and it why we will always do these club races when we can and are allowed. Not to collect a pot but rather the challenge our racing as a club. Mind you the trophy may be hard for the organizers to find. The boys won't be letting go with their frozen death grip cause giving up aint our thing. It's the way we do it at Mercantile. It's not arrogance but passion. A never say never attitude and yes we are proud. Like any athletes and people should be of their club.

All up it has been a roller coaster two weeks and yet it's ended on a high. Oh the joy.

- Posted using BlogPress from my iPhone

Looking for inspiration?

2011-11-23T14:33:00.001+11:00

A friend just sent this to me and made me feel better. To put in context we had our state based time trials this morning and after last week I am still struggling a bit physically but in the pair we rowed very poorly. So when this video came through I sat here and immediately feel like getting things back on track.

It's challenging so days when things either just don't go well or motivation takes a hit for what ever reason. I find watching things like this and even reading about amazing activities really brings me back to the central feeling of why I enjoy the challenge. It's because of the challenge that I get to feel when things are going well and appreciate things better.

We are not risking life in what we do and yet to get things just right requires enormous effort and concentration some times. Seeing and hearing about others finding new ways to go beyond their limits has always given me energy and understanding the process other use helps what we do so much.

Days like today I get frustrated and even feel pretty low but staying in the state does not help. Become more invigorated and stronger in resolve is whats needed and I can't forget the importance of recovering for illness. We now have 3 weeks until the first round of National trials. Today we fell over. Now its about getting back up and re-establishing momentum.

Results: http://www.rowingvictoria.asn.au/images/stories/draft_results_tt3.pdf

Head of the Yarra scam

2011-11-20T12:19:00.001+11:00

The organizers should be ashamed of themselves for what they have done with the draw for this years event. Sydney Uni wrote a letter asking to be bumped up the list past our mercantile club crew citing the so called obvious in equality between the crews.

What a scam I have been racing this event over many years and firstly the arrogance to suggest a draw change and then the sheer weakness of the organizers to stick to their own rules is baffling.

Question is simple: why even do the race if the rule of positioning crews based on the year before does count. Special circumstances could be given, sure but why? It's sad really the in previous years one club with a better crew has has to row past the crew with the lead position based on the year before. It make for a great race.

Maybe they should send Syd Uni off first make it as easy as possible for the so called best crew.

What a scam and to think all those fun and exciting past head of the yarra races could have been made easier with the stroke of a pen.

"please let's us start first or we won't come"

Think I might send a letter now to IOC and ask for a Gold Medal now I am pretty good. No harm in trying.

Head of the Yarra organizers you are a sad lot of suckers.

So that's my dummy spit out of the way now on to have fun next week and sticking up em as they say.

Slowed down by a bug... Damn

2011-11-18T15:26:00.001+11:00

Over the last few days I have struggled. In reality it's been a mild case of gastro, but it's knock me for six and has slowed my momentum. I am sure the slight cramping, fluctuating moments of feeling sick and the headache has all been magnified by being somewhat run down.

It actually start Mon when I noticed I just felt tired. Not so much specific training fatigue but a general sense of exhaustion. I was aware of it in training and felt I was sensible but come Wed morning when we do our competitive work with other pairs I had to work quiet hard to get going. After this I was sensing it was worse and the it hit. Gastro, and yes I know it's probably not the ideal thing to be talking about here but what I figure is a stomach bug of some sort so blood, and such a little thing had me feel very ordinary that night.

Come Thur morning I was due to ride then row but I decided I would only go for the row and even then asked the guys if we could only do one lap, 7kms. As soon as I stopped rowing each time the throbbing in my head was like some one banging on a door. The pounding was only matched by the waves of nausea. After this I had to head to the Vic Institute of Sport to have an unrelated test done as part of our selection process for the Olympic team. We had an ECG taken to make sure our heart are ok. Less the worry for me at the time as all I really wanted to do was get home and rest.

Here what hurt most. I jumped on my commuter bike and start out along St Kilda Rd towards home, when two people rode by. They were on very old clapped out bikes and looks very unfit and I could not even muster the energy to keep up with them. It felt like I crawled home and once in the door I start guzzling down water feeling so thirsty.

After posting some great training score on the rowing machine last week and feeling very much onto of things I am now feeling out of shape. Yes I know once all this clears that is less the truth but for now I feel and have felt terrible. Slowed down by a little bug and how humbling it is as I at a few times have felt like all the great work is being undone. Again I rationally know this is not the case but until I can get back into things this is how I feel.

It's amazing how quickly the wheels can come off and things can come undone or at least in our minds. Today I did a light wattbike session and still have a residual sense of being drained.

Q. When was the last time you got knocked for six, or stopped in your tracks, or slowed down and how did you bounce back?

For me it will be about starting small again and testing my body so I don't have a second round of what every it was thats had it's way with me. Ugh, I feel dirty and violated.. Time to move on, Please.

Learning to row and applying the learning to work

2011-11-15T22:00:00.001+11:00

Great fun delivering a corporate rowing experience today on the Yarra River. Through Mt Eliza Executive Education I had the chance to work with another group from VicRoads.

We had three eights on the water and with the help of some coaches and coxs from my home rowing club, Mercantile we were able to have them out on the water for 90min.

The challenge is to take complete beginners and provide them with a great experience in just one row. After the session I take them through a debrief to help them understand what they have been through and how they can then utilize the learning back in the work place.

We had a great day today and it was heaps of fun giving the group the chance to be exposed to our sport.

Some simple and yet powerful messages came out of the day.

They included:

*The need for greater reflection to enable improvement

*Teamwork involves competition and cooperation

*Communication that foster honesty, openness and trust is essential

*Clarity about goals and the need for buy in

*Teams require leaders and leaders need a team

*The value of difference

*Capacity to find better solutions

*Listening, sharing and feedback are critical

Project coming to life: Oar Inspired

2011-11-14T19:10:00.001+11:00

This has been great to see an idea coming to life and obviously it's very special for Des the owner and developer of the Oar Inspired gate, intelligate.

Today we had a little photo hoot for the Australian News paper for an article for next week.

My personal role has been to assist Des where I can as an advisor to the project.. Its been great to be able to discuss ideas around measuring and improvement in rowing. To be able to help in someway to guide and encourage his thinking has been rewarding. I love the idea of innovation in sport and to have direct impact on what's needed to enable rowing to move forward in this area is of great interest.

The new gate and other elements like displays and other input devices will be an integrated system which will make a significance to those in the boat and coaches using it.

List of Chores

2011-11-13T16:41:00.001+11:00

This I suspect was created by a little person rather than my coach, but still I think I need to take it seriously. Have some work ahead of me.

The row for 20hrs need clarification. Is that all at once or for the week? Life is so demanding and yet so much fun.

Ergo Step Test

2011-11-12T21:21:00.001+11:00

It's hard to benchmark as our testing is now on sliders but in the lab I am getting numbers for VO2, lactate and HR which suggest I am right on track for the journey ahead.

Here's a screen shot of the ergo splits achieved for each 4min step.

This has been our second test thus far in the season and I am happy to say gains have been made. From last year and obviously this year.

With age comes wisdom or so I here. With age comes a certain perspective on things. With age I would like to add so to can improvements be made.

The Future of Self-Improvement, Part II: The Dilemma of Coaching Yourself :: Articles :: The 99 Percent

2011-10-28T22:45:00.000+11:00

Cultivate Learning Expertise, Relentless Learning.

The Future of Self-Improvement, Part II: The Dilemma of Coaching Yourself :: Articles :: The 99 Percent

This resonated with me greatly and I have found myself reflecting on it and wondering how it relates to some great athletes I have worked with. I wonder how it relates to the way I work. I share it so you can wonder too.

Moving Forward In Rowing

2011-10-26T14:07:00.000+11:00

For some time now I have been keen to see rowing take a huge leap forward. Many great things are fostered and supported, and yet some areas need improvement I think.

Today I want to share some thinking about the next generation of advancing the sport of rowing. To move things forward we need greater understanding. Understanding performance, understanding measurement, biomechanics, people, movement, equipment, competition, competitive advantages, sensory, perception, team dynamics, and the various influences.

This then is my simple list with people I have exposure to in some way either in the past, currently or in future. It's a limited list because I am interesting in seeing what other think.

Moving Forward

Performance & Technology
Paul Francis
http://www.batlogic.com.au/

Measurement
Des Jacobs
http://www.oarinspired.com/

Measurement
Dr Valery Kleshnev
http://biorow.org/

Movement
Mark McGrath
http://www.markmcgrath.com.au/

To imagine, improve or change the future we also need to to understand and appreciate the past. Two weeks ago my Dad got me a gift, he had Peter Mallory's 'The Sport of Rowing' sent to me. I love history as it helps me understand whats happened before and by who.

Looking Back

History
Peter Mallory
http://rowingevolution.com/

Andrew Guerin
http://www.rowinghistory-aus.info/index.html

So my challenge is this:

I am keen to grow this humble list and am interested in what and how needs to be included.

In the boat: Time Trial & Why I Row

2011-10-26T14:04:00.000+11:00

Keen to share something from the weekend which involved the pair with Josh. It's what I love about rowing. The feeling of timing and ease. The feeling of getting great boat speed. Now I am not saying it was easy for the time trail but found a few sections particularly early we found some great rhythm.

This was the second time trial and the reason for this is that due to the nature of the 2km course at Carrum we do our TT's as 3800m with a turn around. It means stopping to spin the boat and getting going again within the 45sec.

As I say this was the second time out as we did the first one in the single scull. As we paddled up to the start point I was feeling somewhat flat as I had no break between the efforts as I was delayed getting on the water for the single due to forgetting my oars. Long story short, it made me late to the start line which then made me late for the start of the pair. Effectively got off the water changed into the other boat went back up again and then back into it with Josh.

Now for the funny part and what this post is about. That feeling, the sensation, the focus and connection. We took off in the pair at the start of the TT and it was not so different than what I expected. After some 500m I found myself thinking, actually we have started pretty well here. The tempo was up and as we discussed before it was about keeping it alive and letting the natural rhythm work for us. Here's where things became interesting.

The rate was about 32 strokes per minute and I thought this is about right, the length felt pretty long without being heavy and the hips were sliding back off the front and the sensation of hanging during the drive was like a slow motion one. The match up was good and the boat felt like it was bubbling along onto of the water. My hands felt light and the speed off the back was flowing with out being forced and the space under our blades was comfortable. Josh was doing a great job at leading the rhythm and my role of following and making calls was come easily. Just a few words of encouragement came at different stages and the match up was not something I had to think abut greatly. It was coming together and with each stroke was growing in a sense. I love the feeling of ease, flow and drive as an integrated experience. I mean as I reached out to the left side and Josh to the right the weight was well balanced and then the pick up was sweet and fast. Almost as the handles swing back into the mid line it was like being suspended. Between the oars, the riggers, each other and between the boat and water. This moment like nailing the action together is so very cool. As the handles started to swing outwards the feeling of flatness and timing was perfect, not every stroke but many of them. The release is a challenge to get right as it happens so quickly and the timing of it together is or can be tricky. For many strokes I found the harmony a breeze and with a slight tail wind I watched the rate hover around 31-32 and saw the speeds dance from 1.38 - 1.42's and each time we got even more harmony and ease it would slide back down. No effort required was all that kept coming into my mind. With about 300m before the turn I thought we were travelling pretty well and my mind was settled and ready for the turn around. On the way back we start well again and the rate came even easier but after about 600m we did start to tire. A few mistakes crept in and things become less efficient. All in all it was a good first TT and certain my recall of the early and middle stages of the first lap were very positive.

If asked, why I love rowing I pretty much think of those moments. Difficult to describe and hard to share with out confusing some one but its that feeling of togetherness, harmony, ease and those clear thoughts. Funny things I get to experience this most days and sometimes for long periods of time. This is the gift and one I am grateful for and revel in.

Bled Time Lapse: Very Cool Little Creatures

2011-10-24T12:16:00.002+11:00

Rowing Update: trending upwards

2011-10-23T11:05:00.001+11:00

Between lab testing, ergo challenges, time trials and skill session it feels like we are on a pretty good improvement curve. From this day dreamers perspective I found yesterday when I jumped on the wattbike in the garage that I was projecting forward some 9 months. Have to say I was feeling excited and in a way revealing in the thoughts of what lay ahead. This sense of anticipation came after a pretty solid and reasonably well executed two weeks of training and testing. Let me say this I can be a bit of a sceptic at times when I hear numbers or data that doesn't seem to fit a pattern from previous samples. Let me explain...Last weeks lab test at the VIS had me enjoying some good numbers but also questioning a few things. It's early days but things have started well. The numbers I am referring to include: VO2 Max at 6.5L with 72 ml/kg at 89.7kg (put this into perspective when I was cycling VO2 was 6.2 and Body WT got down to 77kg so 80.5 ml/kg)* the top cyclist in the World are reported to be 82 - 88 with some reports of 90 +** now body weight plays a big part and so rowers while they have huge VO2 once related to body weight came back on the scale*** Josh Dunkley Smith has recorded 7L at the AIS and down here last week got 7.5L which is huge, and given he is 100kg then that puts him at 74ml/kgWhat, stop the press did I say 89.7kg? Yes that's right and add to this I clocked in at 90.5kg before yesterday's time trails in Carrum. So when I say 'trending upwards' I mean pretty much everything is going that way. Body weight, VO2 and outputs in terms of better scores. What can I say, at 36 years old I feel like I am enjoying and seeing some great gains.During the week we did a 6km test at 95% and although I was on sliders on the ergo which I have mentioned before that I believe makes it easier, I did 18 min 57sec with a lactate of 4.2mml which has me right on threshold. For me this is very good and I feel like the work over the last 18 months is really starting to pay off. Effectively this means that for this type of session I am feeling and having less cost for what I have to do. Being able to back up is important and staying motivated I think directly relates to how hard I feel like I am having to work. Things then are getting easier and my capacity to recover is much better.Now onto the weekend and our time trials at Carrum. First up was the single and after forgetting my oars and narrowing another set after Cam McKenzie McHarg finished his TT, I adjusted the length and inboard and jump on the water. About three week before I did 14min 26 sec and this time 14 min 11 sec and have to say that because we have been back in pairs and fours I only got to have a paddle once the Thur night before. Having elected to gear the boat up and deciding keeping the rate up is key rather than getting bogged down I sat on 30 strokes per minute and rather than rowing hard just stayed fast and easy.Then we went out in the pairs and after having a few dodgy sessions this week due to fatigue it was great to be able to put together a fair effort with Josh in the pair. Length and athletism were the orders or should I say just keep it light and easy. What are we working on? Simple really...1. Effective length and sequencing2. One push, hips then body swing in one smooth motion3. Platform of the boat to be able to work well and stability within to make the match up and timing easyWe are getting to the end of October and the bases by which we will get out best performances is being created. As I say things are trending upwards for me personally and I am reminding my self that if this is my last time round the circus then I want to be the best I can be and have plenty of fun with it.

Training during the week

2011-10-21T21:20:00.000+11:00

Carrum Water Sport Centre.. The say you can't polish a turd but the morning Carrum looked spectacular, even if it's right next to a poo farm.

A bit of 'Whack-a-do & Side-by-each'

2011-10-17T18:43:00.000+11:00

Sitting hear listening to my children makes me laugh. Their interactions are often very entertaining. Why be so serious is a question I ask my self. Something happens when you get older and I think when you've been doing what you do for a long time. You can get a bit serious, too serious. This made me think of the terms spoken to me after James Tomkins returned for the US in 2002. He had spent some time over at Princeton with the National program and we had stayed in touch. The fond phrases or statement of, 'lets do a bit of whack-a-do & side by each became a funny way to refer to some competitive training. So as I sat here listening to my kids I thought how great it is that we can make fun of situations which probably enable us to enjoy things more. Even my kids get the idea of lightening the mood. Right now they are going on about besets, bettered and gooderest, which only gets trumped by the bestestered. What a great way to build and get excited about simply discussing being the best at something. So this week I am looking forward to some side by each and whack a do, and I will be doing it to be the bestest and gooderests for infinity(Add this to anything and it makes it last). Now that's pretty damn good and it will come from some health competition.

Lab Test: Here's To Finding New Levels Of Performance

2011-10-17T10:03:00.000+11:00

Last week we did our first lab test for the season. Seems I am getting better certainly compared to last season. Actually I am way ahead of last season already, which I would have hope and I guess expected. Still its encouraging to see gains being made. At my age they say you can improve but I say stuff that I want to be better than ever in my career. Mentally, physically, emotionally and technically. If experience counts then great but on pure motivation and willingness to keep learning I want to live, train and prepare like its all new. The joy and excitement for being able to still be doing this is very real. It's now less than 10months to the Games and the time has come to step it up. So heres to making gains, being better and living fully.

Open publication - Free publishing - More drew ginn

Tapping Into Team Energy

2011-10-14T12:54:00.002+11:00

Oarsome Foursome Gold 1996 - Team Energy for Success

Over many years now I have wondered why some performances have come easy and others have not measured up or lived up to the standards we have expected and hoped for. Why is there a difference between some teams? Why is there a difference between different days, moments and events? Many questions about how and why and team performs and obviously when it performs are critical in understanding how to better prepare teams and how to ultimately tap into the collective energy available by bring people together.

Before getting to far into the collective capacity it is important I share some of my thinking around energy in some of the many forms.

Now energy can be thought of as a bit abstract I agree. When we are energised we know it or at least when we are aware of it we are. We we are drained we know and many people I work with comment when they are drained and how certain strategies are then used to get a boost or pick me up. Many busy people describe being run down or running out of energy. All most as if their tanks are low and yet they don't have time to full recharge or fuel up.

Energy in its many forms can be understood from the perspective of how we gauge ourselves and often how we gauge others. Energy though relates to physical, emotion, mental and spiritual. As physical goes we need fuel as people like food and drinks. How this is utilised and how this produces and influences our capacity to move and think needs understanding no doubt. Even after so many years of being an elite athlete I am still learning heaps about what goes into my body and how it effects my ability to perform and recover. We need fuel in terms of relationships to though. We need nourishment from others and some times often challenges and stimulus. It's all energy and feeds us in many ways.

Sport is a great way to look at energy. The game of energy exchange, energy levels, energy influences and energy at play can be seen by the obvious, visible and gross action. Subtly is less obvious and often hard to see or can't be seen but only felt. Energy into action is something I like to consider as a key to performing and needed to be understand. This applies to people in all sorts of dynamics.

Energy into Action

It's GAME, Energy Into Action.

Energy into action in sport is easier to see and understand. Like a pitcher throwing a ball. The intentional element of creating an action. Intending on getting the ball past a batter, into the catchers hand. Levels of intent include, hitting a mark, moving the ball, hiding the type of pitch, generating force from the ground through the body to the hand and fingers, and the work done on the ball. It's all energy into action for the sake of a baseball game.

Other forms of energy do become a little more difficult to understand and trust. Personal energy that comes from our mental and emotional states is fascinating. Learning to focus better brings a sense of energy and power to the activities we do. Being diffused can give as a feeling of wasted energy. Those moments of insight. The flashes of inspiration that come to us in a moment of clarity seem to be uplifting, energising and support us in ways we find hard to comprehend. Creativity is one classic case of you know it when it happens and yet so many people struggle with recreating or harnessing these creative moments when the energy that comes to us can often feel unlimited. This is our brilliance as people our capacity to find solutions and the energy in a solution is wonderful. Do a search on the web for creativity and you will see a World of wonder and frustration. Wonder for the energy creativity brings and frustration for how challenging it can be to find it, or bring ourselves in to this space.

In one sense energy is known often by the contrast in experience. Before a release of energetic thinking it may have been a block or obstacle in our thought process to create the build up before we have the so called break through. Certainly there is a feeling of energy in these moments. As for movement, before we can feel free we often struggle with a sequence, tension and awkwardness before we have it fall into place. This sense of energy in movement and freedom of energy in our movement can be remarkable. Feeling easy and thinking easy is like have more energy for other things. Now is this more energy in the moment or are we just better utilising our energy?

This leads to my thinking about energy being limited or unlimited. While keeping this in the personal and individual space for a moment I have often had the thought that certain energy we have is limited and this I suspect is the physical stuff. However mental and emotional energy seems to be either triggered or controlled by this or the connection is less about the physical and more about another source of energy we have access too. Yes I realise this is far more abstract but I can't help but think that times we I have felt an unlimited supply of energy that comes from even considering the possibilities of how to make a boat go faster. The ideas and creative juices start to flow and it does feel real and certainly its expansive nature seems from what I can tell to be with out limit. With out limit until I think more physical about it. Questions like how many more thoughts can I have, seem to raine it back in. Restrain it in some way. Thought like how will I possibly do it all or try it all provide a heavy wet blanket to the thought process. Slowing it down and agree it does draw it back to reality. Only thing is prior to the reality check the energy coming from the thinking of possibilities provides that sense of creativity and the boost in energy is noticeable. This kind of boost effects physically how I feel and what I am willing to do or try.

What then of team energy. The combinations and variations of energy individually and how we understand, utilise and access energy is interesting. Add more people and we get some amazing outcomes as we have all seen in life I am sure. Great things can happen when we tap in to team energy but also horrible things can occur when group energy spirals out of control. Or should I say spirals in a direction which can be harmful, damaging and devastating in terms of what we might do to others or the World around us.

Let me tune in further here to an experience recently involving the new crew I raced with this last season. For those who follow this blog you will know from many post about many things that happened along the way. What I want to do here is to share some of the benefits of team energy and how it related to our last two week building towards our race in the final.

Two week before the final we did some race work with other crews and it was pretty poor. Physically and emotionally we hit a wall. Energy levels seemed to drop and the result was a slow and tired movement in the boat. It surprised how it set in and the work on the water just lost any luster. The life had drained from what we were doing in a way that things felt unresponsive and heavy.

From that weekend it become the mission to tap back into the team energy through belief in a few processes and elements of our final phase of preparation leading to the final race. These involved doing far less training. Less volume but greater focus. Less seriousness and some more fun. Things like throwing the frizzbee around and going for swims in the lake in Bled felt refreshing, they felt energising. Walking and riding to the boat park become fun activities which involved plenty of light hearted humor.

During each day we put in a place a simple process of one row on the water of no more the 8km. We included a daily relaxation session and visualisation. Energy came up quickly and excitement and purpose about getting on the water returned. The visualisation session had something in them as they spark conversations and a sense of energy from anticipation. The activities like frizzbee become dynamic at times and other times quiet casual. Yet during and after the energy was noticeable. Obvious being at a major event was something that enabled the feeling of energy to rise.

We spoke regularly about our race plan and the excitement and preparedness was interesting as we dialogued about building up over the two weeks. The focus, the communication, the support, the sharing, the challenges, the questions, the solutions, the ideas, the thoughts and feelings all played out in a way that was energetically absorbed, felt and enjoyed. Yes I speak from my personal experience here but I could see as the days passed that as team we were tapping in to our groups energy. Harnessing it to be able to race well. To race in a way that we probably hadn't done in training in one sense.

Australian Four - Team Energy for Best Race in Final

Post the final some people seemed surprised by our performance. I guess some thought we would do better and yet many expected us to potentially do worse I suspect. We raced like a confident crew. We races with courage. Boldness was the order of the day. The energy build up came because of uncertainty and because we agreed to do things a certain way. The race was a release of energy. For me the contrast was come from much of our training. Inconsistency and a lack of efficiency was visible to others and felt by us. Like all good athletes we kept working at it. Reminders were often used about belief that we would perform. This all has energy in it. Like the little steam train saying I think I can and changing to I know I can, we to transitioned.

Once a team gathers momentum they as a collective can be hard to stop. Mass matters and a mass of energy directed by a group of people has great power. For year I have rowed in smaller combinations like pair with just two of us on the water together and a team of three including our coach. To come back into a four reminded me of the larger group and the challenges but also the opportunities. Add to the numbers and make it an eight and I hear regularly the eight is about belief. It's about using the energy of the whole to create a performance. Big boats need more energy and have the capacity to to tap into more energy. It really is less physical and more abstract with size.

Recently while working with group of executives I set them a task of taking a collective of thoughts on what would make a goal setting session worthwhile. The group number about 20 and when left to there own the challenge of tapping into group dynamics and group energy to achieve became clear. Disengagement, frustration and angst all started to play out. The team energy was diffused and competing. They as a resource we under utilising themselves. After much time and a few prompts things started to shift. Peoples energy morphed from the negative to the positive and the influence, support and willingness to engage began to shape the group. Final the outcome was amazing with a clear and simple list consolidated from the original work. People looked happy almost in flow. Smiles and nodes could be observed and a calms strong energy I think was felt. I stood there watching and final remark, 'Now do you see?' More of a question but with out the need for them to respond. Group energy had played out in a most wonderful way.

The above example like many of the rowing examples could be seen to align to Bruce Tuckman's model of stages of team development. Below the surface of the described stages I think it the under current of energy flows. It involves blockages, channels, flows, resistance, releases and realisations. Tapping into team energy is critical for achieving many great things. I have mentioned this before but their really is no individual, we are all connected in some way. We are all connected by energy. Why then would we not trust it and why then would we not focus more on tapping into how we energise each other. How we influence as team or group seems to have much to do with how we feel and the choices we make about how we want or need other to feel around us.

In sporting teams it obvious we need to tapping into team energy and yet still we struggle at times and quiet often we grapple with how to harness the teams energy. Sport is visual and promoted. Team sport has its place as an obvious domain of team energy. It is no different to any work place though, and what of our families and various communities we are involved in.

Imagine what what could be possible if you tapped into team energy more effectively? What could we all achieve and experience?

MTB Head Butt

2011-10-11T13:36:00.001+11:00

Trying to imagine a shark or something jumping out of the water at us as we row along. This is amazing...

Heart Starter

2011-10-10T12:58:00.001+11:00

Many days I begin by having a coffee. Actually you could say I have a certain compulsion towards not starting my day until that coffee bean solution hits my blood stream.

Funny thing is if left to my old devices I would rise late, have a coffee, watch my kids have breakfast, check my emails and wait until the inspiration sets in and I finally decide to train. My non-preferred mornings are ones where I need to be up early and getting to training as the sun is coming up. I am a slow starter in this respect. Strange but as the day goes on I get better or at least feel better. I become clearer and more engaged in the World around me. Training flows easily for me once the day has already been established. Eventually I find even training late at night a joy.

Last night at 8pm I did a 6km ergo. Thought it would be cool fun to do it about 95% and see what score I would get. So simply at the start of the day I need coffee as a heart and head starter, but in the evening I find my energy levels have been imagining challenges which triggers an ambitious and often late surge.

What are you, a morning or an evening person?

A Great Event: Alcoa Corporate Head of River

2011-10-08T18:54:00.001+11:00

Today I have come down to Geelong to help support and event I am proud to be part of. The Alcoa Corporate Head of River is an event that has been running for 10 plus years. It's raised over 1 million dollars in that time and today again should raise $100 000. This goes to helping an organisation down here in Geelong. Give Where You Live.

http://www.givewhereyoulive.com.au/

Here's a video for the event down here.

Why am I involved?

I feel strongly about making a difference in the World I live. Obviously I don't live in Geelong but feel it has been a place I have spent training and I enjoy it here. Their are many people I have come to know down here and I love that too. This Charity is on the right track and supports many disadvantaged people. It's a powerful thing helping people. For me this a such a small thing to be able to support and be patron of the event requires little of me but I enjoy the impact the event has and my role is a way I can help.

Back in action, but not without some challenges.

2011-10-07T22:25:00.003+11:00

It is coming to a point where we have kicked off training and now settling into whats required to be better than every before has become my mission. Unfortunately rowing or at least the part of the sport which I enjoy which is to be in a team requires others. It has been a number of weeks with some frustration at some different opinions about how to proceed. Being some what limited in where I am located due to my family I have had to go into negotiations or at least to put my case forward to have my partner from last domestic season, Josh Dunkley-Smith to be here in Melbourne so we can work together. Much has happened and finally over the last couple of days things have become clearer. The plan involves Josh and I training together. I am no fortune teller and so won't get into what is ahead for us but its safe to say things will be fantastic as its been 6 years since having a training partner living in the same place. I am looking forward to being able to train in boats daily while we prepare to get ourselves ready for trialling. The challenges then have been making all this possible. Josh made his final decision and one I am happy to say has made me pretty excited. Opinions aside I am like a little kid looking forward to what can be achieved. Even today as I assisted Chris O'Brien my coach and the Women's pair coach, Bill Tait. Both are the VIS coaches. Today I sat in on a planning meeting about the training program between now and end of December. The start now has occurred and with it comes some consideration for personal goals as well as team or crew objectives.

Don't choke! Why we buckle under pressure

2011-09-29T17:55:00.000+10:00

Thats right don't chock. Heres an article that prompted my think below.

Don't choke! Why we buckle under pressure

Not sure if the connection to sport can be made as easily as they have, but I agree different situations require different skills and different ways to perform need different approaches in terms attention and focus. What I would like to see happen is a better understanding of our capacity to focus under various situations.

From the article...

They compared "monitoring pressure" -- being watched by others, whether it's a teacher, audience, or video camera -- to "outcome pressure" -- seeking a high test score, prize money, scholarship, or title -- to lower-key situations.

"Pressure hurts performance if it leads you to pay attention in a way that is bad for the particular task you're doing," says Marci DeCaro

From what I can see this is a great example of some of the great research out there that can assist athletes and people in business, the arts and science. However we need to be careful when connection and links are made that are less clear from the research. This article still shows how quickly assumptions can be made about the sport based on a study or studies that were done on computers and with college students.

Years ago I was coached to focus on the process rather than the outcome. This had obvious benefits and one was the ideas of reducing stress or anxiety. It was from James Tomkins and the other two coaches involved in my last year at school. Paul McGann and Lawrie Malcom were great with James in reinforcing this message. Process equals outcome. Focus on the process and the outcome will take care of itself. Year later with the Oarsome Foursome this was the same message within the crew.

My thinking is that I would add a range of areas or definitions relating to pressure. Perceived pressure in the areas like, monitoring, outcome, skill, relationship, time, money, stakes, cost, parental, expectations etc... It appears important that we see the elements of inner and outer pressures. AND what of practice people?

That's it the other thing with all of the above is the forgotten need to practice under these situations. Surely this helps us perform better and with out know more from the research I would suspect they have over looked why as athletes we train and prepare for years to ensure we don't fall foul of these pressure. So if you don't want to chock simply spending many hours refining and learning in the situations will help you thrive in a pressure cooker situation.

Back to how I was coached, it was a great message and they guys used it greatly in our preparation for the 1996 games race. Since I have learned that process does equal outcome but I find these days less in a performance situation gets me stressed. I enjoy thinking about how I row even while I am racing. I enjoy considering the outcome and get excited but what is possible and what it will take. So all the above is situational and experiential which changes with the accumulation of moments over time. What does this all mean? I like to think with an activity like rowing I am better prepared and capable of performing in more situations and this has come from doing it more but doing it with attention and focus towards learning.

Learn how to thrive under pressure rather than worry about not chocking I say.

Honesty, openness and respect

2011-09-26T16:17:00.001+10:00

This comes as I am starting the process of working through all the things needed to start a season well.

1. Start training

2. Take time to reflect on past season or experience

3. Start and initiate the dialogues with key people

4. Question and challenge assumptions

5. Engage with those to improve performances

6. Create routine

7. Identify new standards

8. Formulate plan for success

9. Keep training

10. Review plan and training

11. Streamline where possible

Here we are 11 months out from Games. Yes that's right it's a game. One we take seriously, but still we should maintain a sense of humor as the ups and downs are difficult enough with out make ping them harder.

Going forward I am only keen on working with genuine people. People with integrity. People who I respect and who respect me. Honest is critical and openness essential to build trust. One things for sure is I didn't start back in this sport to be dealing politics. If I wanted to be in politics I would stand from parliament. Sport though has politics also and unfortunately opinions, egos and expectations are in the mix to complicate matters. I like rowing as once you are out in the boat all that matters is the team, the boat and the event.

All I guess I need is honesty and respect. Communication becomes important and feeling valued in the process matters. We are trained to make decisions under pressure, to perform when it counts and yet when things are less inclusive I start to become suspicious. Read into all this what you will.

My goal going forward is to be part of a great team. To have an amazing experience and to create a near perfect performance. The outcome of all this I believe will enable a great result which includes a Gold medal.

From my teammates to my coach, to the support staff like doctors I just need them to be honest, up front and to be about creating the performance. Even as I sat with the VIS doctor today to have my 250 000km service I enjoyed to open and honest approach being taken. My coach and I have the same relationship.

All this comes into even sharper focus as I then had a client briefing meeting with a law firm here in Melbourne. Most of our conversation revolved around relationships and honest, openness and respect for self and others. During this meeting it became clear that these things matter to these people and they matter to me. I hope they matter equally to those I am involved with. I certainly know in the past it has been these things with people like James Tomkins and Duncan Free that have enabled us to perform successfully.

Technical skills, physiology, training programs, training standards and equipment all matters nothing if the relationship within the team don't have trust. None of it matters if trust in oneself is low. Trust in teammates, trust in coaches, trust in people around you. I share all this as right now I am getting ready for the journey ahead and all has to be active in creating the performance or else they should be brushed aside. Trimmed away as they say. Performance will be about being streamlined not bloated with past baggage. Inflated opinions and wasted and ill-informed agendas.

Streamlining starts now and I am personally changing things already to be better than ever before. Exciting times but also challenging.

Honesty, openness and respect works in a boat, a team and in business.

Questions are...

How do you rate self? How do you rate your relationships? How is the team or culture you are in rate? How would others rate you?

Time Off

2011-09-18T14:30:00.001+10:00

It's been two weeks since the Worlds and I have enjoyed the time with family, getting back up to speed with my work and doing a few activities to keep active.

Before I go to far I must mention getting my rib rescanned late last week and getting the good news that my rid has remodeled very well but the bad news is the arthritic joint looks worse. Will be looking into what can be done to reduce the pain and in any way assist with keeping it mobile.

As for much of my time off it hiss been great to hang out and play with the kids. Yesterday we went and had a hit of tennis. Also Jasper has been made trying to do hand stands. Here's a little shot of him and I practicing.

Also yesterday while down the coast at my dads farm we went to the beach. I had done a quick surf check to see what was around. These are a couple of images of the coast out in front of the farm. The shots of the wave aren't great but there was a decent swell running so when Mel and the kids were ready we headed down for some fun.

It had been a while since I was out in then water. Between getting back into rowing, work and the my rib things just went against going for waves. There I was yesterday paddling out and it felt amazing. The water was pretty cold and my hands were aching for the temp but I was buzzing for how it feels to even just be out in the ocean. As I paddled around through the channel and the current swept me into position a set rolled in. Bother huge but as I spun around the feeling of being lift up was a great reminder. Straight away with out even thinking I jumped up and was into it. That feeling of dropping back down the face and swinging off the bottom was so enjoyable. Being on one of my spare boards which is longer I turned slowly or that just could have been me being a little rusty. The wave started to break down the line and even though it was a bit fat and full I loved riding it to the shore. After I rolled under the last section of white water I popped up with a big smile on my face. Such a great feeling was the thought as I began to paddle back out.

It wasn't a long surf but it was great and even for my body it felt like it got me moving again. As for other activities since returning to Australia, I have done three very short ergo sessions totaling 50min and a total of 30min of the wattbike. I guess these days I prefer to stay active even if only low volumes.

Podium Bike Hub: All Over

2011-09-15T11:12:00.000+10:00

Well it has been very sad, but while I was away it was agree amongst the directors of our Bicycle Business that we would close it down.

Its hard to see something you have put time, energy and money into and see it not work. The powerful message has been that retail in Australia is a tough game. We certainly made our fair share of mistake and loads of learning occurred over the three years.

We tried all we could in the last 12 months to pull things back on track but between poor cash flows and the changing market in retail and the bike industry here it got away from us. My motive for being involved was to obviously have a successful business, with people who I respect and to be part of a great learning opportunity. We did grow from one store to two and this probably proved to hurt us more than we realised until the last 6 months. Our staff were fantastic in the main. Many of the guys went above and beyond, but we did have the usual experience of staffing challenges. Motivation, responsibility and support all become very clear elements to how we engaged with them. Again we made plenty mistakes but did try to provide opportunities to those working with us.

As a business we had a vision, we planned big and we generally had great passion for building the business into something we could be proud of. In the end things really dropped away. Chasing our tails and covering issues with suppliers become a huge drain though and the juggling act with cash flow took some huge skill but all created stress and frustration as to why we just couldn't get the business on the front of the curve.

My update here is about about sharing but also saying to many who were part of the experience, thanks you. To those who shopped with us here in Melbourne it was great to be able to provide this service and to those we enjoyed riding with it was great to be able to share cycling and the joy of cruising down the road together. The riding will go on obviously.

From a directors perpective the three of us where rowing friends who had an idea to set up a bike store. We will go our different ways with business and the work we do but I am happy to say we are still friends.

Olympic Athlete Diary: Bronze In Bled

2011-09-13T08:36:00.001+10:00

Here's the link to the AOC London Olympics Athlete Diaries website. Some great updates from many Australian athletes. This link is for my recent diary update post Worlds racing in Bled.

Bronze-in-bled-a-reason-to-smile

Crew Meeting

2011-09-07T06:21:00.001+10:00

1. Find a nice location

2. Have the people involved who need to be..Sam and I are out of frame obviously. Or are we just not needed?

Have something symbolic of being Australian. Symbolic of simple stand the test of time and clearly bonding in buried. The volleys...

The meet, strategies, visualize, joke and basically hang out in between sessions.

A key to us going pretty well this year was out time together like this and our communication and relaxation off the water.

Worlds Wrap Up

2011-09-07T06:16:00.001+10:00

The wheels on the bus go round and round... We are heading home and I am so looking forward to seeing my wife and children.

Yesterday we raced the final of the coxless four and all jokes aside we had a dip, took a crack and even attempted a bold stroke. We are going home with bronze and I am ok with it as a result. Sure it's always nice to go better, but it's important to keep things in perspective.

The situation we were in made things very simple. Nothing to loose is a nice position. As such we raced like athletes who were willing to take the risk. It didn't full pay off but that is more about our ineffectiveness as a crew at this stage. As for some context. The GB crew dominated and the Greeks showed they are very consistent and great racers. We put our nose in front early and I guess gave ourselves a chance.

Our crew has come so far since Lucern and the gains made over the last two weeks was great to see. As for being critical we still have not beaten the Greek crew but we are closer and at least the race yesterday we got a lot closer to GB then 7 weeks ago.

The two weeks were about building up to our best race and we did that for the season. It was about putting more pieces of the puzzle together under pressure. The picture is far from complete but we are in the frame now.

Yesterday I was asked on many occasions what will happen next year. Who knows I said. I was asked about our crew and what will happen with Duncan and others. Who knows I said. I was asked about where I will be based. That one was easy. At home I said in melbourne. As for what's possible I am enjoying the four and still feel it's a great and achievable challenge. The gap is still significant but I am motivated and the guys this year and any one involved in trying for the four next year will be equally motivated.

Eleven months is a long time to make gains, but it will fly by so it will be critical to build from here. As I sat on the start line yesterday and even days before I was not thinking beyond this week of racing. Obvious as I was on the start my mind was only on the race ahead. Actually that's now entirely true. Thoughts of the ups and downs did come to mind. They were like butterflies fluttering in then lightly taking off again. As for the body of my thinking it was on our race and our plan. It mainly involved just the first stroke and yet each stage of the race was in the background but almost like it was slightly blurred with just that first stroke in focus. Even just sitting there was fun. Nervous sure but fun. Each word we all spoke was directed towards a clear reminder or a person. My family was there, not physically but within my thoughts and the sensory stuff like my oar, the seat, the shoes, the water on my neck and sweet on my forehead was all so rich. The visual of sitting there looking back towards the boat holder and start tower with the crowd again like a blur just out of focus or frame. With each look down the boat I knew we were ready to put it out there and even as I glanced across at the other crews I found it reassuring the feel that it was a great place to be. On the start line, ready, waiting and focused. It's like a tunnel and like I have experienced plenty of times before it's the coming in to that state. Ready and willing, but waiting. It's the game and one I love. For moments later we were released. Not before the start decided to old us for what seemed like a life time. Time goes so slow or should I say it seemed to pass as if to be saying, slowed down. Slow down. Slow down. The little red little was shining behind the boat. It was held in the box too. For a moment I thought the starter may have fallen asleep. Just nodded off as he must have sensed the need to slow down too. Or it just could have been one of those beautiful Bled swans. They too were going slow. There you have it Bled, the lake, the swans, the starter and all of us, just hanging, waiting. Then like a bolt the buzzer sounded and we like all others were off. Simple really and the starters job for that race was done then ours had begun.

You could say in one sense that that buzzer marked an occasion when for the first time we provided some competition. Yesterdays race was about that really. We have now been truly benchmarked. We have in one way put up a fight for what will become a great race next year. This year though we raced with our hearts and gave ourselves a good account. Going forward we will need to be better, faster, smarter, tougher, more motivated, more clear and happy to wait and trust in our approach.

Now as I sit on the bus heading to Munich to fly home I am starting to think forward. We raced well and can be happy with our result. I know many athletes in our boat and out will be keen to head to selection now and first make the team, the particular crew and then continue building the performances. I sit here an am excited about what is ahead. Nothing is certain and I think we need to all be tested. In fact our Australian team did a great job in Bled but we are all very aware of the bigger picture.

Nothing is certain. My understanding is anything can change and change in the blink of an eye. Personally I will be doing all I can to be the best prepared I can and to give myself the best chance to be in the best boat I can. To be prepared and be part of a great crew with great people has always been the aim. The target has never changed it is getting clearer and with the steps here it has become more real.

Favorite races in Bled.

Kiwi Double and German Doubles going head to head.

Mahe in the single after his back issues and new approach.

Our light weight four was a classy performance.

Obviously I enjoy some many of the Australian results and I think we all take real pride in our own so to see the Quad get Gold and many other boats medals was very enjoyable.

Australian light weight mens Four, We salute you

2011-09-03T00:13:00.001+10:00

What do you say when you see something special? "You bloody beauty"

Before today I was aware our light weight four was traveling very well. After yesterday's semi my feeling was they would be a great chance. For weeks now when they raced us or train with us the way the rowed and took it too our four was fantastic.

At the start of the week they look a bit tentative. By today they looked like masters in their domain. I love watching when athletes and crews have that sort of belief and command of their rowing. It's inspiring. Back in Australia right now their will be many light weight rows rejoicing.

It's been a long time coming and since the fours were included in the Olympic program we have had competitive crews. These guys have been through it all. One in particular Anthony Edwards is older than I am yet last night we spoke about their final today and he was like young kid. Full of excitement and well directed at that.

The other guys, Sam Belts, Ben Cureton and Todd Skipworth are all great athletes and certainly all paid their dues. Last year when they came second it came out of the blue a little. It should not have been surprising though. Today how ever you could see very early on the composure, the precision and the commitment. Nothing frantic and yet you can bet they were giving it plenty in the water.

All I could think while watching was, now that's rowing. That's the art of rowing right there. Moving the boat sweetly every stroke and with great ease, or at least a look of ease.

Just had a chat with Nick Green and old team mate of mine and he remarked how great they looked and that its the way they rowed way back in the early days of the Oarsome Foursome. The light weights have with out doubt shown us something special today. And like a few previous fours light weight and heavy the style of rowing is attractive, appealing and effective.

I am sure the guys will enjoy celebrating tonight and during it all will start to turn their attention to the future. With their coach Brett Crow they will celebrate and they plan the next 12 months and I can imagine their focus will sharpen even further as they move forward. This is a great step boys and you all deserve the reward for all the years of work, effort, sweet, pain, frustration and joy.

Australian Light Weight men's four we salute you... You are leading the way.

Location:Prešernova cesta,Bled,Slovenia

Rowing Talk: Pre Worlds Video

2011-09-01T22:24:00.002+10:00

Post Rep, Observations & Speculations

2011-09-01T21:57:00.000+10:00

Yesterday we raced our rep and came through pretty well. The guys have been great with how we are working together to improve each time we go out. As for the race itself it was a big improvement from 7 weeks ago in Lucern. I mention this because the ability to get through racing with out smashing the system is key to success in the racing at the end of the week. Back in Lucern each hit out had us working to hard for boat speed. During the rep yesterday the positive was to find some extra speed early and be able to transition well into a rhythm that was quiet effective. It's been no secret that we have had to work as a combination to find harmony and easy speed. Personally I am not worried about weather we will find better speed and an easier collective movement as each time we race it becomes clearer I think for us as a combination.

There is something about racing which is the ultimate learning experience for any team. Over the years it become a simple strategy to race less as we had a great sense of what we needed in those pairs to perform. This season has brought thing back to the rawness of learning that only comes when you are out there in the thick of competition. To find clarity amongst the franticness of racing is key and to be able to learn to trust each other, to support each other, to believe in each other and to appreciate each other is a huge part of how any team preforms in the big moments.

We still have a long way to go and things can go down many paths from here. It has always been about making choices, have the best attitude and willingness to direct and harness our energies towards a clear goal. Ours is boat speed and effectiveness of movement. Next stop our semi final and one I think will require great composure and some serious commitment. Plus I think we will have some fun. It would seem even starting officials can make jokes and make us laugh. Just before starting the rep Josh was warned for not having matching calf protectors. Are they serious? Surely it was a joke so we all had a good laugh before we started. Seems laughter is great for relaxation as we started well and it was pretty loose.

As for some observations.. Not all races but a few

Our Women's pair did an amazing job yesterday after the stroke seat has been changed due to a medical condition. Its a horrible thing for an athlete to miss out like this and for the girls to get on with the job and show a great capacity to deal with the change is amazing. Then today they have come out and taken a bronze. Very cool work. The New Zealand girls showed why they are number one with a gritty, never say die row. The closest margin of the races so far I think. GB did pretty much everything right but it's hard we you have a crew that just keeps going like that. Its a hallmark of many New Zealand crews.

The Slovenian Double, Spike and Cop are fantastic. Just watched their semi and its great to see them going well. Our Australian Mens double is look very dangerous now and the guys are building well to great form for this event and beyond. The New Zealand double is great they just keep pushing it all the way.

Watched the LWT Mens four semi's and some great racing with what will be a huge final tomorrow. What was impressive was the Italian crew with a sweet movement and some ease about what they were doing. GB and Australia obviously look like they can do it all again and I get the sense our guys have been building towards something special all year.

Men's eight was just raced and you have to hand it to the German's they are maintaining their form. I am sure GB will be frustrated and critical of themselves. As for our Australian eight the guys did everything right and it was a drag race to the end. Really sorry for them as they were so close.

As for speculations... Sorry, the bull shit is something I am not interested in. I ain't going to speculate that's for people with to much time and energy. Just thought I would put it up there to make a point.

Racing going forward has semi's and finals and they are spread over the next three days. Anything can happen. The name of the game is to hold your nerve. Do what you have trained to do. Be bold. Trust the process and race like there are no more to come. Many will run senario, what if's, but it all just a waste. Once the buzzer goes you're either on your game or not. You're either full committed or pretty much taking up a lane. What needs attention though is being appreciative of the motivation that comes with semi's, final, qualifying etc. Make no mistake each opportunity is rare and if wasted then any athlete is foolish.

At my age I am more aware of this than ever before. The thought that each race is either my last or getting me very close to my last is a great motivator. When I was young I just got really nervous but loved the feeling of letting it all hang out. Taking risks was a key to success. These days it has taken me some time to find or be aware of whats the head space required now I am back in the game. Know what? I still love taking the risks. I still get bloody nervous and yet I am more comfortable with it all now.

We have a semi on Sat and that is all that matters now. Until then we rest, prepare and have fun.

Post Race Perspective: Heat

2011-08-29T06:30:00.000+10:00

Today we raced the heat in the four. Feels like de ja vu with our competitors from Greece. It was only some 7 weeks ago in Luzern in the heat that we had an almost identical race with them. I would like to say we turned things around but they pipped us again and not by a slight margin. With 500m to go we almost got back on terms with them only to have them kick away again in the last part of the race. They are a good crew and have a positive approach to racing from what I have seen. In fact as we crossed the line one of their guys called out in a celebration of sorts and it indicated how much it means to them. We were obviously disappointed as we slumped over our oars at the finish. The range of emotions came flooding in very quickly. I could have screamed out with anger, frustration and an overwhelming sense of heart ache. To loss is always hard and its certainly not something I or any athlete gets used to I think. You do all your training and make plans to perform, but when it doesn't come together it just hurts. What can I say about the race? We didn't start as well as we know we have too. We transitioned pretty well and rowed well through the middle 1000m even with all the crap water. No excuses about the water as its the same for everyone. We did ok with the water but still our skills were not good enough to enable us to get our work on. Our back end of the race was pretty messy and we were out classed but a crew who stayed on top of things and made gains in the last 500 and 250 of the race. As for our event we are in the hunt but certainly not in the top crews yet. Bled has thrown a few curve balls with conditions which has it's advantages and disadvantages. If we can make the best of the water and be more adaptable then we can go very well. For now we have a clear plan about going through the re-percharges on Wed. From there it will be about immediate responses to the outcome of the next round of racing. We plan to make the final and plan to race our best in the final. To ensure this can all happen we need to make every thing we do count. Every session, every stroke and all our energies will need to be directed towards our best racing each time we go out. Thats right today was not our best. It's not like we did have the right focus. We wanted to win the heat today. It didn't happen so we are now united in our aim of doing better. The guys have all responded really well and much of our conversations since racing have us very much moving forward in a positive way. Now we will use the next two days to prepare for the rep and find ways to improve.

Tourist

2011-08-26T00:55:00.001+10:00

On way into Bled

First look out our window

Checking in on Cobber

Above start line looking to the finish

Looking back at our hotel

On our way to training

Looking out over start of course

Looking towards the finish

Visualisation: Questions & Strategies for best performance

2011-08-25T21:18:00.001+10:00

Welcome to Bled. Welcome to the World Championships. Welcome to the reality of what's required. Welcome and here we go. But before we race and even during the race week a key to performance is visualization. In all the various forms, structured, casual, systematic, organic, with all the comes with creating the head space and stimulation energetically of what we are readying ourselves to do.

Reinvigoration and stimulation through visualization has us enjoying the final phase of preparations which is why I was a little surprised in our first session.

To explain...

A rather strange thing happened yesterday. We were laying in our room as Cobber took us through a relaxation and visualization session. The first of what will be many over these two weeks.

The strange thing was how great the relaxation was then as soon as he started moving us into the boat and had us on the start line my heart rate went up. I say strange only because it took me by surprise. We had agreed before the session that once he started the imaginary race he would just alert us to 250m markers and I would make the race call like I would in the boat.

This has happened in the past but I guess once you do many visualization sessions the capacity to be ready and have simple little strategies for maintaining a calmness during imagining the race become very subtle. It had been years since I had done a specific race visualization.

*visualisation

It was a big part of what we did way back in 1996. Eventually that year after Noel Donaldson has set up the relaxation aspect and brought us into the boat my role as the person making the calls was to run through the calls. From memory I practices this heaps And found eventually it was so clear and the rhythm and timing of the race while eyes closed was pretty spot on for what would happen out on the water during our race.

So yesterday the anticipation was noticeable as my heart rate jumped and I could feel a certain level of anxiety as it washed over the relaxed feeling we had established. With each call I found my body temperature and rate rate rise and it was consistent with each moment that I would be reminding the guys or asking the guys to respond.

This is what was strange. Between the physiological responses and probably how much my mind spin into gear of racing, it just caught me out. Actually made it all a bit overwhelming, not in a bad way just required some more preparation and clarity beforehand.

First questions then... Why is it that just by imagining racing we can be triggered so significantly in this way? How help is this?

My thinking has always been it is helpful. To be triggered and have the capacity to find composure is great. Yesterday I was not greatly composed and did like the responses I felt, but it has lead to learning. Why it happens has much to do with associations and connection between mind and body. Anticipation plays it's part and with it comes the chemical exchanges and release of the various elements like adrenaline and cortisol. Breathing, relaxation and composure are all great antidotes for this.

What did I learn then and how did I apply this?

To take a moment before the call to be clear, calm and relaxed is key not just in the visualization but when we are out on the water. Funny things is while on the water today during our session we did a number of racing efforts. During them I took this learning with me. It helped and I felt it aided in holding off the fatigue process. I felt almost like I was floating along during the efforts and although I could feel what was going on and although it wasn't perfect in our boat I sensed I was less frustrated and the cost of the efforts was lower. My energy levels were higher and actually felt in reasonable control of movement and stayed light and fast.

Then later today we did another visualization session and by bring this learning into the session for the second time was much better. Or at least from my own perspective of composure and triggers.

How important is awareness of the emotional roller coaster and what comes with the responses and strategies?

Personally I feel it is critical that we are capable of handling high pressure situations but only if we have either had experiences or taken or make opportunities to create the highs, lows, stressors, responses and to be able to practice how we might handle it all.

To be able to see the movement, each stroke, the harmony, the race, the event. To be able to feel subtly the feelings, emotions and to harness it all to focus the energy towards a great performance. It's a big part of major events. Great performances.

This week we have rowed less and yet spent much time visualizing how we will row and race.

On the road

2011-08-24T18:03:00.001+10:00

It could be said this experience has strengthened my resolve. Specifically relating the approach we take for next year. At this stage we have done all our work and although some of the key measures have not been perfect I am open to seeing how this plays out in regards to performance in Bled.

It was said to me at the start of the tour that I need to be open and possible challenge some of my own assumptions. The assumptions about paddling speed and rate step speed relating to race speed. Sure I can appreciate you don't need to be fast at paddling and all levels of rates. My past experience tells me otherwise but I have heard plenty of examples of crews not being all that fast at low rates but having good race pace or a great capacity to race. Personally I have often felt that training speeds at low rates correlate closely with race pace, but that has been just my experience.

*questions would be why we do low rates? What advantages and disadvantages are there?

Moving On...

This trip we have worked to be faster at paddling and rate steps and have seen improvements but not to a level I would have preferred. The coach who told me that the tour I would need to challenge my assumptions has given me something to think about. In two weeks time we will know the result of this. I have no excuses for how we perform and feel that most is possible in this four. So much learning has happened and I know I have become much clear and more committed to the pathway forward.

Not wanting this to sound like I am expected things not to be the best we can be. I am looking forward to coming out of our taper and seeing the benefits of the training. In my mind I can certainly visualize how we can row and perform. The challenge with any newish combination is consistency. This is something we have worked towards over the last three weeks and gains have been made. Will it all stick under competition is the question. Our best is fast enough and our team is motivated. What is left is how consistently we do it. Stroke by stroke and race by race. We must stick to the task of moving the boat as well as we can. No different to what any other team or crew or athletes will be aiming for.

Now we are on the bus. Our team is together. We are traveling to Bled waiting to start the final phase before competition. The final phase will be about settling in, establishing a presence, sharpening up further, and waiting.

As I have said before more time now is spent waiting and with that time comes a chance, to make the best of the time, to waste the time and or just live in distraction. Already today I have rowed our perfected race numerous times. I have gone over various sessions and hand picked in my mind the sections I believe will produce our best. Today I am still preparing and readying my mind and body for what is ahead.

The reality of what is physically required can some times be scary. What it takes to dig deep and to find the resource to maximise effort and speed. What's required to harmonize and find the perfect match and have the meeting of the minds can be scary. Taking all that you have done before and to bring all the energy, focus and state of flow to ensure the greatest row of your life is also scary. For to have all this requires being vulnerable, exposed and to be on the edge of perfection and failure. The fear of making mistakes, the fear that forces people to close their eyes and hope it might just work out is costly. Finger crossing is bullshit. Hope is waste. Ignorance is not bliss it is merely a way to be fooled and to be a fool. Reality, choice and action are key to getting the best outcomes.

For all this we have two weeks left of this season, not to do something special but to do what we simply came here to do. Race. Nothing else matters now really. Mindsets become critical and belief of what can be do essential. Coming together to race has always been the end game and as long as we arrive get off this bus and go about our business then we will perform.

As for what others do it's of little consequence. Or should be less of a concern. Knowing what big events are like the buzz, and bullshit, the speculations and projections will be high. Deafening at times but only if we or others buy into it all. Big events are mind games. Simple solution then is change the game. So for now we travel. Soon we race. Then we will know. Simple really. How to change the game, well that will be a surprise. As I said we all need to wait and see.

Young & Old: A reason to row on

2011-08-19T01:55:00.000+10:00

Over the last week I have been rooming with Nick Purnell. We have been in the man cave with hours spent sleeping, watching video's and plenty of chatter about how we are going ad what's ahead. Purnie is 21 and I am 36. In 1996 when I was racing at the Olympics he was at a Wiggles concert. We are the young and old of our crew and actually pretty much the youngest and oldest of the Australian Rowing team.

So over the last 12months I have been asked about why I have chosen to row on. This is one of the reasons. I was fortunate enough way back then in the Oarsome Foursome to row with guys who had achieved at the highest level. To be able to row with those guys that year in 1996 and then beyond is a big reason why I have been lucky to have had the success I have. The learning, the discussions, the insights and moments of clarity about what is and was required over a number of years set my career up well.

This last week then reminded me of all this. I figure its pretty damn pointless if you just do you thing and get the results and leave. The ability to work with the next generation and to play a role in transitioning the experiences and learnings is critical not only for the sport in Australia but Internationally.

This leads me to a statement made recently while in Henley when Martin Cross commented about my willingness to share data and information about our training and preparations over the years. When I first started this blog it was a way to engage on a simple level with those interested. It has grown and between moments like catching up with Crossy and him saying how refreshing it was that I am willing to put stuff out there and weeks like this last one with Purnie I am enjoying making sure I don't just finish up as someone who rowed and got certain results and left the sport on that note.

When I was young I was enthusiastic, reckless and passionate. Now I am older I still have those things within me but I am more strategic, thoughtful and satisfied. The itch to compete is still strong but my reasons have shifted. Early days it was about glory, success and self. These days I enjoy the little moments, the subtle shifts and the feeling of delivering on promises. Somethings that I am noticing is balancing individual needs with group needs.

When I was 21 in the four I pretty much tried to do what ever I needed to to be in the team. This had some interesting consequences with moments where I simple feel out of step with the group. Then for many years in the pairs I felt harmony came pretty easy. Individual and team blurred and my needs seemed to marry up with those of my team mates and coach. This has been a slight challenge for me over the season as the difference in age and experience is even bigger. Our needs and some of the differences are vivid at times. Managing this has required some more attention to it than I expected.

This is a good thing I think it has got me really processing a lot about how we find that harmony. So I started all this because I want to achieve something special in London with a great team. The passing and transitioning from old athlete to young is another key elements to my reasoning for taking this all on.

Here's to a mixed of ages, experiences and perspectives. Here's to bridging the gap in age and integrating the variables to ensure the reasons for going on transpire and realise the best outcomes.

Car trips

2011-08-18T02:42:00.001+10:00

This is what the boys looked like jammed into Cobbers little fiat. Big Nick is in the baby capsule, make of that what you will. The big man is very capable and flexible to be able to fit. This little car also has suicide doors, so once in the guys weren't planning on getting out until the trip was done. Even then it was only the scent of pizza which lured them from this cozy position.

Location:Via Garibaldi,Biandronno,Italy

Life on tour & the build up to Worlds

2011-08-18T00:53:00.000+10:00

It's late afternoon and I sit here in a lounge of sorts where I have grabbed myself a bowl of cereal to ensure I am fuelled up for our ride this afternoon. There's lots about the European Training Centre which is great but I can't say I have been satisfied with food here. Not so much the food itself but the freedom to choose what you eat and when. Sure I could go shopping but it's not like home and yet a week ago while staying with family the flexibility and freedom was better.

Now let me say that from pretty much every other vantage point the centre is great. Maybe internet could be improved but to have access to a venue like this here is amazing. I guess personally over the years I have become pretty streamlined with what is need when training. So the centre has more than I could use or choose to use.

The Australian Rowing team feels as if we are and have prepared pretty well. Loads of time and energy has been spent by athletes and coaches ensuring performances reach a peak in Bled.

Life on tour can at times drag along but when the training loads go up there really isn't much time to get bored. Simple training days have involved 1 - 2 rows with either gym or bike sessions. Many days the hours averaged training sat around 5hrs at when you get to the point of collective fatigue you just crave food and sleep.

Today though the light can be seen at the end of the tunnel. The sense of energy levels rising in anticipation of moving from here to Bled is building if not high already. Some days though have felt like you would not make it through but with this week starting to come to a close and racing work being done to get us all sharpened up things change. The swing from load and volume to speed and shorter session becomes a catalyst for excitement. The banter amongst crews seems to be increasing and the challenges in sessions feels like it starts to bring out our best.

From the World Cup so many weeks ago it has been or should have been a build up to Bled. Timing the peak is critical and yet until you start racing you never quiet know for sure how you have come out of the block of training. Now the game changes with more time and less work. With that comes more chatter and speculation. This is a time for composure and to let the little monkey free. The little monkey is that thing. Cheeky and full of life yet somewhat distracted and certainly distracting. It's the mind chatter. The group chatter and as it's volume goes up many of the more important elements of the final days of preparation get lost.

Bigger events are not just about what you do. They are often about the things you don't do. The build up to the Worlds will be about focusing on what matters most. Not just individually but mainly collectively. With the extra time and busyness things can get out of sync. Or should I say with the changes we think or perceive things getting out of sync. All the great work can be undone very quickly with to much energy being waste of things that matter less. The name of the game changes as I said and it becomes no more training and turns into a waiting game. Patience and composure rise to the surface and accepting the challenge of competition is a great antidote.

Life on tour has been great and Rowing Australia has made it so by some many factors being taken care of. We now have four days left here training and then we travel. Our bag of tricks are full and ready the plans and discussions now wait for the time to present them. I am certain our team will perform and the pride of any Australian athlete is to rise to a level where we can hold our heads high. We have no excuses and the racing will be hot.

Deep into the training zone

2011-08-07T20:52:00.000+10:00

It's interesting to think that some 12 months ago I was just starting back into rowing. It had been after my little stint at cycling which I am still very much using as part of training now, the weight loss of 10kg and the good 12 weeks of nothing while I considered my future in sport..

I guess in those early weeks once I thought I would give rowing another crack I was very unsure of if it would be even possible. My back at the time had heal to a certain degree and yet strength and weird signs of over use and pain reminders still hang around. From the bike I was sure I was motivated and certainly had done some great base work. Also add to that I had been in a competitive environment with racing and TT's so the urge to push and challenge was still there.

Currently we are in the thick of preparations. Deep into the training zone and I am surprised at how some days I feel great and am handling the work well. Others I do have a slide into old age creep and excuses. Fatigue does catch up but not as much as I expected. I have had the days when I have wondered why I am doing all this and then the days I would not or could not imagine doing anything else.

The days my body has ached as I have laid in bed trying to get just 30-40min of rest before the next hammering I have not thought about stopping but rather about how can I keep finding more. At times I have had no answers to the questions then other times I can see solutions and way forward easily.

With the fatigue comes also some mental overload. During rows last week we pushed the button and I certainly found I came to my end of concentrating and lost form then found new ways to stay focused. Sensory things like feeling my feet. Feeling the shoes around my feet and feeling the different pressures in my feet. Being this is just one area of connection to the boat and my crew mates I found this kept my attention and gave me great feedback. So while the overload and fatigue were high, I found ways to stay fully engaged and felt this enabled me to row better in time with the boat and crew.

While being in the thick of training here I start to sense the end of this phase of the journey is coming to an end. Bled is not all the far away. For many years I have prepared for races like this and yet this one seems strangely different. The learning about my new team mates and re-aquianting with the four has been some what unsettling at times. Only because I felt like my own physical shape and conditioning took so long to return after my rib injury. Even then the question marks about my back were still hanging in the air. Adding all that to being in a new team and the change from a familiar boat and you could say I was a little like a sailor lost a sea. Now though my sense of direction and co-ordinates have become much clearer. As a team we have been through more together now and although our understanding of each others is not at the highest level yet the certainty of how we row and respond is clearer.

Training is a critical part of what we do. So much time is spent crafting the movement and grooving our timing that it's easy to forget that ultimately how we race is what we are measured by. Everything, well almost everything is measured these days. Racing is illusive and costly to use physically. I need to explain this as too much racing can undo all the great building work done on our physical and mental systems. To little racing or race work and the risk of being unprepared is high.

Being deep within the training zone is then about finding the balance between the ultimate speed, movement and cost of raving and racing work and the training which builds capacity, movement co-ordination and efficient speed. The balance is the challenge and timing the build up the secret to success. Any good team can go fast. Going fast at the right time though is key. To be able to peak for a performance is how big races are won and to be able to get to the big races in the best shape possible with the least cost is essential.

We are deep in the training zone now and working to ensure we layer our performance. Movement and flow are important and harmony is needed to fly. Our systems are being built and to keep concentration on what works now is improving. Finding that balance as we fine tune and thread the mix of perceptions, motivations, ideas, feelings and needs towards the button hole ahead to ensure we can pull it all together requires greater and great subtlety. Eventually it is about holding and pressing it all together in just a way as to create a dynamic tension, sprung loaded and read to rip.

For now we training and the time will come to race and between now and then we prepare to be the best we can be collectively, not individually.

Rowing 101: Simple Skills and a touch of flare

2011-08-06T04:36:00.001+10:00

It would appear that after all these weeks that the rowing stroke is a lot simpler and more amusing than I ever realised.

You stretch your arms off the back and let the rest follow. Obviously you need to put the blade in the water to move the boat. And just as obvious should be the need to then take it out. Wearing a special suit really brings it all together and well a cheesy grin or two can top it off.

Location:Via Bellini,Ternate,Italy

Ergo Test: Sliders

2011-08-04T21:16:00.000+10:00

Well the start of this week we did National team ergo testing. What can I say about where I am at personally. It would seem I am getting good return from the training over the last three weeks. Prior to the test I was a little anxious and somewhat like I recall feeling before ergo test back in school. Funny really because I had very little idea of what I should be aiming for it was strange almost to be going in blind.

Before I thought if I went under 5.50 I would be pretty happy. Now I should mention these were done on sliders. There are benefits in terms of score and I have had my estimates as to gains from stationary. So any way I figured if I was sub 50 that would be good. My approach was to get into the first 500-800m and not over cook it and be aware of what might be possible on the fly. So I sat comfortably around 1.28's until I got through 800m and then thought from 900m or 1100m to go I would see what might be possible. Probably had a few surges with one at 900m then again at 1200m. This put me in reasonable place to then open it up some more.

So I start getting pretty focused on staying around 1.25's and the predicted target started showing 5.45. At this stage I was now through 600m to go and was sensing the need to maintain but also watched as my rate was well into 39-40 spm range and then decided I would settle things to be sure about getting home well. Letting the splits back out to 1.28-29 not so much that I could have done more but rather I was unsure of what spinning along at such a high rate would do towards the end. Once I hit 200m to go I figured I was home and the target was hold 5.48-50 and with that I thought I would, could or should keep closer to the 48 mark.

When I finished it was 5.48.7 and my first reaction was it felt pretty easy. Load was light and the cost was different to stationary. My prediction from a few comparative tests from stationary to slides has me feeling it about 6-8sec in favour of sliders. I mention this as I figured I would have done about 5.54-56 normal ergo set up and I am happy with that at this stage. If the predictions of other hold true that the difference is less and more like 2-4 then great I am going better than I expected at this stage.

My perception of the sliders is it requires more front half of the stroke force. I can get away with rowing with less acceleration or at least I feel the benefit of second half force does not produce value in the split. Obviously being able to rate higher I think helps me as in the past on stationary the load would get heavy. My average rate was 39, with lowest being 36 but not for long and in the past I would have rated 30 at lowest and maybe average 32-34. The sense of fatigue is very different with slides feeling aerobic and neural and stationary being muscular and loaded.

I see merit in both forms of stimulus but also believe that rowing on water has a load to it. Water resistance is not wind and fan resistance. To move a boat fast requires many thing but leverage is a key element. Distance per stroke has an in build efficiency as less strokes means less stoping and starting. Less time the blades need to go in and out of the water which involves and messy process which the very best make look easy.

My ergo test was a good benchmark. I now have a score that can be compared Nationally to others. But it has taken away my previous benchmarking. Now I figure I have to go low or even sub 40. I have always been one to what a challenge and ergo testing I like as a way to find individual gains physically and mentally.

How all this transfers to water is less clear as I am not yet rowing as well as I would like, but I am improving.

Pizza .. Giganti Challenge

2011-08-01T05:27:00.003+10:00

A week or so ago I was told if I was to be a man-ly man I would have to eat a giganti pizza.

As you can see it was much bigger than little old me. It has been somewhat of a tradition that Aussie rows come to this pizzeria in Varese and consume to the point of being sick. So I eat under the influence of peer pressure. The youth of today have such weird ways. I felt sick that night. And still didn't crack 90kgs.

Luzern retrospective

2011-08-01T05:27:00.001+10:00

About three weeks ago we raced in Lucern. At the same time we found out where we were positioned. We found our spot on the map of the fours event you could say. On that weekend we came to a cross road. Like the boys here we took our first real steps in this new combination. You could say we hit an obstacle or a few bumps in the road.

We raced and searched for little things that would assist us in getting the best outcome out of the World Cup. We missed the final but it has fueled us well. We didn't row well and that has made us want to be better. We were outclassed and this has inspired us.

What must be acknowledged is how good the GB four is right now. They are performing in a class of their own. The other fours like Greece and US are very good and it's seems to be a tight field between 2 to the rest. We are in the bunch. Back to GB, the way they are moving and rowing is great. Flowing, composed, confident, and fast. I like it as it's no none sense and they are taking charge of their performance.

As for us we are learning. I like this also as we have many gains to be made and with a willingness to learn and clear understanding of what's need we will be competitive going forward.

Since Lucern we have complicated things and then simplified. Actually the process has been like finding the tension in a sail. To tight or to loose and you loose power and speed. Our focus was initially on length of stroke and effectiveness of connection. Then sequencing become the challenge with the forward and back movements a focal point to create easier timing. Physical work load was thrown in and with it came fatigue. Concentration and skills was identified and then came sessions where things dropped off and it became clear attention and control needed dare I say it, more attention. Bit like meta-attention, concentrating on concentrating if that works or even makes sense. So it has been full on and still we have further to go.

Lucern though was a wake up call. Not surprising it was bound to happen given the many changes and lack of consistency in training leading up. No excuses though as we did all we could at the time to best the best we could. Lucern is a beautiful place but racing can be brutal if unprepared or unrealistic goals are set. It has provided a benchmark and now we are working to bridge the gaps.

What Lucern showed was that being in a new team is exciting but also enabling this new team to fire has it's challenges. I think there was a view that just by putting me into this crew with three from last year that it would just work. Lucern showed things keep improving and moving forward. Sure some years regress but the general trend is improvement.

This year we saw a few amazing performances with real class and speed in pretty neutral conditions. We have faced facts about our performance and look towards some of the better performances to use as learning and comparison. I think for many the Kiwi Pair is a stand out amongst all events. The way the are approaching their rowing I feel is more like people enthused by mastering their craft. What's involved is individual, collective, equipment and the requirements to be fast. Fast has no limit and with harmony of all elements coming to the surface and the years of consistent and accumulative preparation they are now shining brighter than any I believe. To add to this I think the GB four has found a pretty special mix also. The seating, the athletes and coach look like they are onto a winner with harmony and consistency. It is rare that four or bigger boat can get such margins and I would like to think that the fours field can use this to really more the event forward. Now I have focused on only two crews but probably this says something about my bias more than what else happened in Lucern. To wrap up what i saw, the German eight is very well positioned to continue it's run. GB has a number of women's crews who certain look to be holding great form. The light weight four has to be the tightest event and so bloody exciting to watch. Poor little men seem to all be going flat out with any mistakes producing disaster towards then end. It seems the ultimate test of efficiency. The power is so similar, size too, but the difference between first and last is a true test of rowing skill. Great learning here for all heavy weights. Careful though would want all the little rowers out there getting to sure of themselves. Our little fellas are full of chatter and banter. Having them think we heavies admire what they do would make life unbearable.

Only final thing about Lucern is I loved being back there. My family came over and they loved it. It really is an amazing place to compete. Years gone by we did spend many weeks in Lucern and Switzerland to train and compete. I guess I miss that as a place it's beautiful and I have so many great memories.

Lucern has now become a great step in our journey and three weeks now feels so long ago. We have moved on and even though I have looked back to learn I am very much looking forward to the next few week and the into Bled for Worlds.

Preparing for a show down

2011-08-01T01:49:00.001+10:00

What happens when generations come together?

Here our Head Coach Neal Donaldson is taking on cox of the eight Toby Luster.

Seems both want the job of steering the eight and will go to any lengths to do it.

When the young and old come together you can some great competition and learning. Some weight loss too and some realizations that while the mind is willing the body at so interested in responding.

Luster and Neal sweating up a storm. Wonder if for testing day tomorrow they will go head to head on the ergo. Could be a great show.

- Posted using BlogPress from my iPhone

It's a kids life

2011-07-31T22:41:00.001+10:00

It's a funny thing to consider how great it is to have family here when we are training and preparing. It's a kids life hanging out and swimming at a near by lake. Not just for the kids though. It has been perfect for an old athlete too.

Back in 2007 when we first had family come and stay here I recall that Duncan and I both viewed the experiences as one of our most enjoyable tours overseas.

Now in 2011 with Rowing Australia embarking on continuing the evolution of the family tour I am again loving the lifestyle and how it makes a big difference in preparing.

The training is often challenging, mentally and physically. At times when I have felt like I have nothing left to give my family have reminded me of why I am doing all this. Their support and involvement make it more worthwhile.

Being an athlete is a kids life or at least a charmed one. Being supported to do what we wish. What we love and to have the freedom to prepare for a moment is quiet something. It's as if we never have to fully grow up. I watch my children play here and at the lake and I am reminded of the joy of play. The freedom to have fun. The limitless mindset and how time really seems to be a wasted perception.

Integrating this into our preparation feels like a great way to expand, deepen and enhance performance. It's not child's play but rather a kids life, if that makes sense.

Italy absorbed

2011-07-28T00:31:00.001+10:00

What can be said about a place you love? Pretty much the experience of training here, having family here and enjoying the lifestyle here is all consuming, absorbing and quiet wonderful. Some reality though...

I have been so tired on many occasions and free time has been somewhat rare. I am not fluent at speaking Italian, or even ok at it. At times the heat has me completely overwhelmed and then again we have had rain and storms too. But I love it here.

Sorry for lack of posting to my blog as I said time has been rare.

For now though I will sneak in a quicky for good measure. Training is progressing, we aren't flying but have really been working solidly to improve. We are at our best yet but have discussed what being our best means. We have had to find ways to improve and still exploring. We have been reminded to keep it simple and yet at times it feels we need to make it more complex to truly learning for the long term. We are not completely clear yet but clarity is coming and along with it our ability to communicate and embrace change. I have been reminded of life as an old athlete and young. Some challenges have been personal and others about triggering each other to change. Our boat has been tweaked and we are finding what works for us. Our connection to each other is growing and our relationship with each other, coach, boat, performance, learning and change is strengthening. Letting go of certain ideas has had to happen and yet some old principles have come to the surface. We are still rowing and the want to be faster has not changed and we never be to far from our minds.

Personally what can I say about the journey thus far? Moments, glimpses, reality checks, frustrations, joy and excitement have all been present and quiet full on. My role in the crew, our team has evolved. I have been asked to be more vocal and yet at times I have felt vulnerable. Even weakness has been an acquaintance over the last weeks. A sense of weakness of frailty. The questions of can I or will I again be able to do what I need to achieve and lead have jump out from the shadows and while my body with the various injuries seems to be holding up, it does ache more the years gone by. Even as I share this I remind my self that as much as it's my body, it is my mind. I have a will to succeed and am regaining my footing to lead and be part of a team. This has taken time and I have found it hard to position my self to be the best I can be for my team and to articulate the ideals and standards that I know must be achieve to experience that satisfaction in a months time. Plus on the next 12 months. So that is my situation and obviously more to come but for now I am off to train. The preparation is key and the readying self and crew for a great performance has no time to rest.

Hands, I love u so

2011-07-19T23:46:00.000+10:00

You would think I was past this crap. Week 2 here in Italy and my hands are shredded. I have sores on my ass too and yet I love this feeling of pushing the boundaries. Not easy but something about testing things and having the obvious signs of wear and tear showing through. Have been pretty damn tired this first solid week. Leave no stone unturned as they say. Right now though I am about to head to our new swish training centre to better myself. Seems the weather has hit and the regular thunder storm will have us indoors this time on wattbikes. The joy of fatigue is coming my way yet again. Not the first time today but that's no surprise as we have some racing to ready for. Onwards and upwards and until all resolve is meet with pure persistence it will be the day we find ease. Hopefully my soft little hand harden the f&$k up soon, please.

Boat Speed

2011-07-08T00:40:00.003+10:00

Post: Boat Speed
From > http://davidcalder.ca/

Dave Calder & Scott Frandsen Canadian Pair now and in 2008

Just found this great post Dave made back in 2009. I agree with all he has described and actually think the carry over of comments about how their pair rowed to be somewhat lacking understanding. Here is my two bobs worth...

We worked boat speed as did they. Simple.

How they made it look was different but only as he mentions here that they had different body types.

My respect for them came before 2008 as I had rowed against both of them at different times in my career. First against Dave in 1999 if I remember correctly. First against Scott in 2003. Both these were in pairs and Dave was fresh out of juniors in 1999 if as I remember being told about this young Canadian kid back then. Scott strokes the pair in 2003 in Milan and was in the final. Watch the race and from the front to the back of the field it was 2 boat lengths for the first 1000m. I know they have been in different boats and had success. What they did in Lucern in 08 and obviously the Games was fantastic. We knew they were fast and that the way they rowed with maximising boat speed in mind and keeping the tempo up due to the style that suited them that they didn't slow down. I loved this and after the two years of racing the wonderfully competitive New Zealand pair, Bridgewater and Twaddle it was a cool surprise when they showed there form in Lucern.

Boat Speed is all that matters. How you get it is about learning what works for the individual and crew. Simple really.

Luzern Life

2011-07-07T00:55:00.001+10:00

Got to say its been 2 years but things are the same here in Luzern as they were back then in 2008 and actually I felt like it's been since 1994 that I have been coming here and not much is different. I loved it then and over all those years have some many great memories that come flooding back.

The Rotsee which is the rowing course is as good a place to row as any where in the World. It has an almost mystical feel to it as you stroll down the road to be greeted by the sight of the boat park. Sure I use license here but why not when you feel this way. The place holds something special.

Since arriving we have trained and done race prep and now starting the freshen up process for racing. Things have taken a significant step. It's not perfect but the commitment to change this week has been great. It's a challenge as we are a new crew yet three of the guys have been together all last year.

On family matters... Had a meal with my family last night at a place just on the river. The kids are happy and my wife is happy and that makes me happy.

This weekend we will race and race well. The speed we will show we represent where we are at and I am now starting to see clearly what we need to do to go from here and really step things up.

This week I am reminded about feel for the boat, feel for the water, feel for each other and feel for the moment or event. Having presence and being intentionally focused and harnessing that sense of purpose is key. Understanding that rowing is about moving a boat not only during the drive phase but more so during the recovery. Listening to the boat, being aware of the movement, the pacing, the sensory elements all for the purpose of going faster with more ease.

Luzern is an amazing place, postcard like and it has an old World feel. We are here and each day more teams arrive and our team I feel is coming nicely into form. Maybe not pitch perfect form, but sustainable patterning and purpose that will enable performances here and greater gains in the coming months. Luzern is a step and used to be a benchmark regatta. Things haven't change with the place that much as I said but it has become a critical step to greater performances.

Passing the time away...

2011-07-01T06:42:00.000+10:00

Here's Josh and Nick well and truly happy passing the time between training sessions, eating and sleeping. Should mention we have done our fair share of walking too here in Henley.

Between the games, the ebooks, the you tube video's, the movies, updating facebook pages and pretty much lively banter about almost anything its simply a way to stay occupied. Guess we could take up knitting and make jumps for the team, but I figure once in Italy it will be to hot anyway. For now then we play the waiting game before racing and as a crew we are starting to get to know each other better, or should I say I am getting to know them and they are getting to know me.

Tomorrow we have our first race together. Racing, yep thats what this is all about seems some time since I last got down and dirty so tomorrow I believe is when things start to become interesting. We start to see what might be possible and over the next week and a bit we will hopefully have a number of hit outs and get to explore and adjust what we are doing to ensure from Lucern we can get serious about how to make this little yellow boat of ours sing.

Race plan is simple...

Go hard, harder and hardest as an old row once said to me. Then he added, then you find more. I liked it then and I like it now. I suppose there are subtleties in there but in many ways it is so simple. Maybe sub the word hard for fast and it pretty much can't be put to rest. Talking if rest it would seem here we have in a room four guys very happy to put our feet up and the other Aussies in our home stay seem even more incline to go to bed earlier.

One last thing I like history, well history of sport and Henley has a great history. Had to weight in before dinner tonight and I am still capable of influencing a crew. Brought the average weight down considerably and with the the average age obviously. Clocked in just over 87kg and proud. The young blokes are looks sharp at 98 & 100 with Sam stuck in the middle. Seems I am meant to get up to 90 to be more robust. Something about having more protein and eating more. I am trying... and it is up, way up from 77 from my cycling effort. So while they have their collective heads down I am pretty much feeding my face ever chance I can get. Chocolate brownie from the bakery for a snake after dinner was nice and about to grab some protein mix just to give my self a fighting chance to keep the bow in the water tomorrow.

about the numb3rs, Or is it?

2011-06-30T06:14:00.001+10:00

The last few weeks I have felt older and younger. Not at the same time but rather it has come in waves. What is it about getting older? Is it the years, the number of experiences? Is it how long you've been doing something? The trials, tests, the ups and downs, is it these things that make the sense of time seem exponential.

The numbers then...

Age 36, years rowing 20, 2 back surgeries, 2 kids, 1 wife, 3 new crew mates, a goal of 1 gold in 2012, recently 8 hours laying in a MRI/CT scanner, around 15-20 hours per week training, recent max heart rate 184, body weight 87kg, been involved in 3 Olympic games and have been fortunate to achieve success 3 times, love doing 30min wattbike sessions, favorite ergo session 3 x 10min rate 20, can't get enough data from gps and biomech.. Lots of numbers there, have 1 coach, and 1 dickie back and newly repaired rib. Can't argue with the numbers.

Some times though, well actually quiet a bit of the time numbers are merely the tip of the ice berg. The preverbal scratch on the surface. The pimple on ones ass and simple a blemish in time. Behind the numbers sits a greater context, more connections and relationships which can't simply be ignored.

Why I mention all this is that for some 4 weeks leading into coming over to Henley we used, captured, digested and analyzed our fair share of digits. All this to assist with making our boat faster. Good, yes but probably helped as much as overwhelmed things. I mean the numbers are great but need context and the greatest reason for them is to enable us to move better, faster and with great ease.

Now, numbers add feel or sense of movement and you start to get a better combination of success factors. This week has been interesting, good, a nice challenge and one thing that has become clear, we like many need to honor the feeling first and foremost.

Then numbers or the numeric value only come from a feeling. The movement is sensory and the ease or effort a perception. The numeric rises to the surface you could say and only to be as a representation of what sits beneath, within and it is this inner sense that must be our intent. To move fast feels fast and the connection to time is one measure by a hand of a clock. Or at least that is how is was in the old days. Back when I was a kid it did go digital, but like that same kid tearing down the street on my first bike with that sense of freedom, speed and marvelous innocence. Sure it could have been measured but I am tipping the reality was less impressive in terms of speed, but no matter it felt fast so then it was. Hold this sense I say and add to it by building greater speed, capacity and performance, and this then does require the numbers. Not to disappoint but rather benchmark and compare. Using the feeling and numbers then becomes a life of learning and improvement, or at least that has been my experience.

Today then or even yesterday and today I was reminded of the above relationship. The feeling of timing, connection but even more about like a dynamic sting or pulse as the hips slide back and the body unfolds like a whip. It's the sense of timing, of athleticism and harmony that is like a magic moment and one that can and was measured but not before we ensured the intent and feeling was achieved. This is just one little example and out on the Eton rowing course I projected forward some 12 months I said to myself this is all we need to do. Keep things in perspective, keep the order of things in check and ensure the balance of feelings and numbers on that knife edge.

To go fast is also like a knife edge to take things to the limit and be able to hold that level is critical for long term success. Numbers don't lie but they don't tell the full story.

Henley arrival

2011-06-30T05:19:00.001+10:00

Yesterday we arrived at Heathrow and made our way out to Henley. Got to live this regatta and how it has maintained so many classic features. From being billeted out to strolling around the town with it's rowing history and the two lane course and enclosure, it's all very historical in feel and certainly a very cool place to come and race.

In the afternoon we jumped on the ergo's in the back of the boating area. Got pretty hot once more athletes flocked in to do a session. Chris our coach had arrived early with other coaches and went to Eton the Olympic rowing centre to rig our boat. The plan was to do some aerobic work about 30-60min just to get the body going after the long flight.

The ergo room got blood hot quickly and so even 30min was plenty to get things going. It was a bit like being on a spit roast on a summers afternoon. Red faces, loads of sweat and elevated heart rates. Nice to arrive though and get into things.

Interesting insights

2011-06-22T11:50:00.001+10:00

This morning I have had a little flare up again with my rib/joint issue... Back with doc this morning and now another scan to work out what can be done before departing on Sun. If my rib has healed further then it's the joint and the solution is nuke the nerve to stop this repeated flare up process. If it's the bone then... Well I don't know what the solution is or I am not interested in considering that right now.

Trusting myself is key as it's difficult to pick the difference between the pain signals. Being that it could be subtle less serious signals from underlying causes that are just part of getting old and have a body that has done many years of training now. The other is more serious damage which could well and truly derail my season and this whole project. Picking the difference is not easy so I am erring on the side of caution. For now anyway.. As things can be down here in Australia which once overseas can be done as easily.

So what else has happened today?

We did Myers Briggs personality assessment with the crew this morning. Some great insights and in the main the guys all felt their type was accurate. Very helpful for how we work together, and a big help for Cobber our coach. With out going into detail it's safe to say we have a good mix but have some clear preferences which now we can use to enable great performance rather that potentially causing frustration particularly as we build up and pressure comes on. A few little surprises too which is great to see. Now we must ensure we use this platform along with what we have learnt to far about our crew to start to kick things up a gear.

Exciting times and I guess with my personal challenges it helps for us to keep building connections on and off the water. Also had dinner together last night. Beer and burgers with a few other friends and our crew which was great fun. Learning and perceptions of each other are being shaped all the time. The others know each other pretty well so for me it is about integrating while being who I am.

Actually we all need to be comfortable with each other to the point where we can trust each other and to feel that connection which verges on being mystical in terms of harmony on the water. I feel we are progressing but still have some way to finding the easy, natural and grooved state of readiness and preparedness. It is like finding extra gears which previously don't not seem to exist. I think we are in about 3rd gear and personally I am transitioning for 2nd to 3rd as I can see and feel I am way off 5th but 4th is not far away.

Once we really start to lock in the transition will happen quickly if we have prepared the right foundation. And you only know you have prepared the right foundation once the whole process starts to come to a boil. It's this kind of release which proceeds and percolating of sorts. We are still very much bring things up to the boil.

The insights are coming and today was interesting and I am looking forward to the flow which is on the horizon.

Heading up for race practice

2011-06-17T14:27:00.001+10:00

It's been a while since I race 2k. Actually I now stop and recall it was Nationals and since then I had 4 weeks with almost no training then another 4 weeks of wattbike. Then I was allowed back out on the road and soon after start back in the boat. But wait we had a little scare with another week of no rowing until two weeks ago I was allowed to do a row every second day. Now this week we have had almost a full load of sessions and intensities. So how do I feel about racing? Surprisingly good, now. Could be a different story after some 1500m tomorrow but if the hammer doesn't fall then I will be happy that we have managed this all pretty well. The test will be seeing how we go prognostically and comparatively.

What's it been like in the boat?

First let me say it was hard loosing Duncan as it meant I would be working with more new people. This took some time for me to adjust. Now I feel we have found a good mix.

Sam is in the bow seat making the calls and doing a great job. Nick is in 2 seat behind me in the tandem rig and feels like we are close to doing some great work together. It has taken me some sessions to slot back into the movement and speed work is improving. Josh has made some nice changes and is rowing longer and I feel we are starting to find some hood match up.

Generally the guys are very good off the front with the first 1/4 to 1/2 of the stroke being very dynamic. We have work on accelerating better and this is showing benefit at times. All up between length and timing with some of the individual differences its coming together. Everyone has been happy to try things it has taken some discussions to ensure we are all understanding what's required and intended.

Location:Bushranger Grove,Jamisontown,Australia

Training in the four

2011-06-13T12:50:00.000+10:00

Sample of our session yesterday when we had done some tech work and started into paddling with acceleration focus.

Well finally we are out of the darkness and into the light. Also we have started to try different seating options. We had an amazing conversation the other day after a bike ride about how we aim to row. We are starting from different places with different experiences and it will take some time for us to find our way. The guys last year had a great performance in Munich and we want to build on that and go much faster. I think we can find a number of things which will provide us with a capacity to step things up. So far the strength of the crew is how dynamic the front half of the stroke is and this will provide some good easy boat speed early in racing I think. That not to say I am assuming we will be fast just like that but I am looking forward to find that real harmony which enables the strengths to be utilised along with areas for improvement.

For now we have a good week of work ahead and then some test racing this coming weekend. Then as we will be keeping our heads down it will be another solid week before we take off for UK. To be honest I am not sure yet where we will be at in the short term but I am feeling confident that longer term is certainly starting to look promising.

Here a sample of our racing effort yesterday as part of the session which included repeats of efforts just below to just above race pace.

Blood foggy morning to begin with but looked cool once it started to lift when heading back into the city on the Yarra.

Back on that horse

2011-06-03T19:23:00.001+10:00

Josh zipping along on his newish Look bike. He looks pretty happy on it.

Today I flew to Canberra to meet with the guys in the four. It was a last minute decision to be with the guys to meet about our new crew. It was also a chance for me to meet with the heads of the sport.

You could say we have had a few false starts but after today I feel better about moving forward. We had a good meeting about things and I enjoyed learning more about the guys. Obviously so much more learning to happen and loads of stuff comes from when you're in the boat together.

After during the the meeting with the high performance manager and head coach it was clear a few critical actions had been missing from our side of the equation with communication of plans, specifics and updates. This I think is essential to ensure all are on the same page. It's a two way street though and I have felt a little in the dark with somethings and when certain bits of the puzzle would be finalised.

More focus here then is on uncertainty, ambiguity or the unknowns. Personally my life seems like it is constant flux with change occurring so regularly that I have come to assume that's the norm. Years ago life was so much easier, clearer and less stressful. I say stressful not so much that I am stressed but the way of working, training and being with my family has me often stretched. Routine was lost years ago and yet what I try to do is find ways to gain some consistency of focused effort which often is only achieved after 8.30 at night. Unfortunately i don't think anyone else would like this routine.

What I am looking forward to is being able to spend some time with these guys in this boat and then and only then can we get a sense of the possibilities.

Right now I predict our four will be ok. Comparatively I think we will be around the mark. Is this acceptable? Not really but I think this should be kept in perspective. Quality people who work together will usually go pretty quick.

So what are we? Who are we? What do we need to perform? These were all question I wrote on a bit of paper during our meeting today.

Also I made a note about the three phase I see ahead.

Now to Lucern: Bring it together

Italy Camp: Taking it to a new level

Bled Racing: Making it happen

Getting back in the saddle as they say is my next step. The guys are moving forward and have one of the squad training with them. My role will be to bring experience to the group and I guess I can be very dogged when it comes to how we prepare, train, move and the standards we aspire to reach.

We have just over three weeks in Australia left and I know all to well have quickly things can come together with the right mindset. People have already been making changes and this will continue. So for me I am getting excited again and looking forward to next week.

Where to next?

2011-06-02T14:54:00.001+10:00

While many other will be heavy into preparations with their crews, little old me is just here doing my bit to keep myself together. Not even sure that was good english. Self together is an interesting concept. Together, keeping things in perspective.

This week has seen some strange vulnerabilities I feel from being exposed by having my rib flare up are interesting. The confidence I have in being able to perform is ok and being able to find harmony within a crew by assisting in bringing it all together is good too. But when you are injured it just makes thing hard. The challenge is to stay focused on the longer term while keeping momentum in the current situation, all the while not dropping the ball with rehab. Our crew hasn't even really begun yet. The benefit for this new crew is three of the guys raced last year at Munich and had success in the four.

So while everyone is nervous about my situation it was agreed the guys and Chris had to keep moving so up to Canberra they went to join Nick and Sam. Have to admit I am worried that with now until 26 June being our time in Australia and the fact that I haven't really spent much time with two of the crew in training and competition it's really against what I have worked on for many years to ensure when going into events you have a clear sense of your performance standards.

Well this time will be different I plan to be healthy and back in the boat in full swing soon. My body is certainly showing signs of years of wear and tear. For now it is basic next steps while maintaining some connection to the others which when I don't know some of the guys that well requires time together.

The wonders of the World Cup

2011-05-30T13:26:00.000+10:00

Figure if I can't row I may as well watch some. The plan was to fly to Canberra today to do a camp. I am not frustrated or pissed off yet but rather just waiting. Have scans at 3pm so will find out then if I have re-fractured my rib. Between now and then there is no point worrying about what that means.

So then I watched...

Things I enjoyed watching on the World Rowing video just this morning.

Eskild Ebbessen you are a legend.

One of the most dynamic athletes in the World

The LM4- is a great event and has been since it was included in the Games in 1996. Not to say before that it wasn't great it's just since then I can't help but think having one sweep event for light weights makes it such a hot contest. Eskild is a star and the way he rows is so dynamic and athletic. I recall seeing him in the early Danish four way back in 1995. Obviously on the back on 1994 as World Champions the set a new standard. Now after so many amazing crews with so many different athletes he is back again. At 39 and moving with such intensity, spring like and yet he looks calm. I love what he does and even though I can't say I have every really spent much time with him from all reports he is a great person.

Another I enjoyed was seeing Tom James back in rowing and again I don't know Tom, but loved watching his rowing in 2006 when he was in the pair with Colin Smith as the GB pair. They were a sharp combination and with Tom now in the 3 seat of the GB four he looks like his is moving very well. Again he has an athletic movement which is spring like and elastic.

Another amazing performance for me was Ekaterina Karsten that capacity to over haul everyone in the last 500m.

Add to this Marcel Hacker for the fact that since 1997 I have known him and more so in 2000 when his coach Andreas was not given access to the Olympic boat area. Anyway to now see Marcel really making some changes the most obvious is his use of body swing and length of stroke. Marcel I think has polarised people over the year with his approach, but you can't deny him this change in movement and composure is wonderful to see.

Obviously haven't watch all races but was great to see closing racing and some athletes returning and making changes. It's an exciting time now going into the next World Cups.

What happens when things don't go to plan?

2011-05-29T17:04:00.001+10:00

Free hit by a car

Well what a week. Personally I feel like I am pretty good under pressure. Actually think I get better when it comes on. Doesn't mean I don't get frustrated or make porridge decisions, just think we things go wrong I tend to become more resolved, focused, and purposeful.

This week has been a test. Working on program all week while training in the boat with Josh. Very early starts and long days and late nights with last sessions at 9pm to get everything done.

Plus a great friend gets hit by a car on his bike. Makes you stop. Makes you scared for his life, particular when the first details are a bit sketchy. Having Duncan in an accident just brought up so many feelings. How quick things can change. How life can change. Loss and fear. Emotions flow and memories come flooding back. How close it could have been to being fatal. Scary stuff when you think about it.

Apparently he was not long on the ground before expressing his frustration at what he might be missing out on and that feeling of letting down you team mates. He knew he was ok but his leg smashed with eventually being shown to have his femur being broken close to the hip joint. Hear about flips through the air and hitting the car/trailer at some 40km/h and it conjures up all sorts of images. He is a big body and would have look amazing and awful all at the same time. Apparently cirque du sola have been in touch so if he doesn't make it back to rowing a new career may have emerged. All jokes aside though. I was and am just so relieved he is ok.

When I say he's ok you know what I mean. What's not ok is his bike above.

Now with his new challenge he will reset and then start back towards his goal. London and he assures me his is as motivated as ever to get back in the four long term.

Plenty of athletes have had there direction changed by a single moment. With out details I can think just a few who have in just one moment have the Olympic aspiration change. Personally having been through it in 2000 where many bad decisions where made and so many things hampered the preparation with finally my injury stopped me from competing at the games.

Guys like Alex Partrige come to mind back in 2004 and Tim Foster in lead up to 2000. Some times the impact of injuries or illnesses to show much more than a slight form drop. But other times seasons are written off like for Duncan now. Sad thing is way back in Dec and Jan this year Sam Conrad another Australian rower was well placed for this season only to be ruled out due to a virus from a Queensland tick.

With all this in mind it's easy to get frustrated and loose sight of what matters most. If what matters most is still taken care of then it's about the next thing which is the long term objective. In this case it was Duncan not being hurt in a way that it might not have been recoverable. James Cracknell had his recent accident and it reminds us that life is precious and great to hear him recovering but I am sure many times it was very serious and scare for family and friends.

Duncan is planning to be back in four in London. But what does this mean for us now. We have to get on with our job of making our boat go as fast as possible. My issue is my rib has shown signs of the fracture returning. With last night a restless experience when I realised my rib was aching again. Now my week has been turned on it's head again. Appointments, scans and new plans will be made.

What do I do? Let go. Forget my other plans and make new ones. Meet with Josh this morning and found myself discussing the future but with a reality of have within thur next few days my season could be over too.

John Fisher's model of personal change - The Transition Curve - is an excellent analysis of how individuals deal with personal change. This model is an extremely useful reference for individuals dealing with personal change and for managers and organizations helping staff to deal with personal change.

Now like Fishers model grief and how we deal with it fits a similar process.

Dr Elisabeth Kübler-Ross pioneered methods in the support and counselling of personal trauma, grief and grieving, associated with death and dying. She also dramatically improved the understanding and practices in relation to bereavement and hospice care.

Why mention all this on the back of Duncans accident. Well it's probably obvious but for me and many athletes it's not until your in the process that you can fully understand what it's like when things go so wrong. Flip so quickly and change happens with such ferocious speed that your head spins and emotions go wild and you are strapped in for one hell of a ride. Not limited to athletes though so don't get me wrong here. We all experience moments like this and gain perspective is critical and resetting in someway needed.

What do you do?

Right now I am going back to the start. Most important thing now is to relax and enjoy my life with my family. I feel tired but with a good nights sleep I hope to be able to start thinking through the way forward, slowly, deliberately and with a sense of possibility for a great future. Guess I am an optimist. Next steps will be planned then if possible rowing will be worked out and if not then that's life.

Favorite Combo

2011-05-14T10:06:00.001+10:00

Got to love a little combo. A coffee and choc milk is a joy.

Mt Eliza Week

2011-05-12T20:59:00.000+10:00

A nice challenge to have I say. Training and working down Mt Eliza last week. The balance between pushing and preparing, combined with co-facilitating a 5 day residential program for Melbourne Business School.

Managed to get out on my bike each day and this you tube video was my ride down to Mt Eliza on the Tue morning.

While there I did ergo/rowing machine sessions as I took down the machine with me. This was a challenge as usually it was late at night around 8.30pm and even though I was not doing very long sessions just finding the mental energy after each long day with participants was a test.

Learning

2011-05-11T21:39:00.001+10:00

Have been asked many times lately why I am still rowing on. Apart from the obvious.. I love a challenge

More important I love learning. Learning gives makes me feel energised and I feel I still have so much to learn.

So years ago I was exposed to Kolbs learning model.

Kolb views the learning process as a context of people moving between the modes of concrete experience (CE) and abstract conceptualization (AC), and reflective observation (RO) and active experimentation (AE). Thus, the effectiveness of learning relies on the ability to balance these modes, which Kolb sees as opposite activities that best promote learning.
In addition, Kolb (1999) claims that concrete experience and abstract conceptualization reflect right-brain and left-brain thinking respectively.

Kolb theorized that the four combinations of perceiving and processing determine one of four learning styles of how people prefer to learn. Kolb believes that learning styles are not fixed personality traits, but relatively stable patterns of behavior that is based on their background and experiences. Thus, they can be thought of more as learning preferences, rather than styles.

The joy of a good ride, coffee and great conversation

2011-05-08T11:56:00.000+10:00

After this mornings ride the group enjoyed warming up at cafe racer. Mahe was over from NZ and joined us for a trip down to Frankston.

Everythings Negotiable

2011-05-06T10:38:00.000+10:00

On program all this week and my co-facilitator just showed me this little clip and it made me laugh.

Things don't always work out: Close one of our stores

2011-04-29T09:38:00.000+10:00

Well it's been about 2.5 years in business with our first store and we have come to the time we have to close it. Our second store is still up and running and our efforts will focus on it. In the meantime closing Williamstown is sad, but a reality.

For those interested in a deal the sale is on this weekend only and is located at 18 Ferguson St Williamstown.

Sad yes, but I tell you I have learned heaps. The three of us as owners have held off the decision for as long as possible.

From a business point we tried to grow to soon. And with the change in the cycling market over the last 12months plus another store opening in Willy it made this very difficult from a cash flow perspective. Once cash gets low compromises get made and the rot starts. So many things we stopped doing well and so we take all the learning and with a new refreshed commitment we will improve South Melbourne store significantly.

First Group Ride Since Dec: Nth Rd This morning..Wow

2011-04-28T08:52:00.000+10:00

My watt bike session came in handy but still was lacking when it came to real punch and ability to recover. Here's the garmin data, nothing special but funny to see heart rate sitting around 170 for way to long. Should be long to get the top end back now though.

Response to comment/email request to post stuff.

2011-04-27T12:22:00.000+10:00

Here's to James who recently commented on "Getting Back Up To Speed" post.

http://jamessedouglas.blogspot.com/

I enjoy sharing, creating and learning how to be more effective. My blogging has developed since way back in 2006 I think and it was on the back of writing for a news paper on behalf of Bluearth Institute in the lead up to the 2004 games.

Ambassadors http://www.bluearth.org/team/ambassadors.cfm

At this time I established an newsletter, Insight. So I guess this blog came from these types of activities. My real interest is in sharing insights and learning for sport and the influence on me. The idea of linking all this with a blog here, plus twitter https://twitter.com/#!/drewginn and my personal website drewginn.com is to provide family, friends, clients and a wider audience in rowing to be part of the journey.

One things for sure is I am not great at keeping all this going but I am learning.

So now in response to your questions below:

Was wondering if you could do a blog post some time on what sort of stuff you do in the gym when it comes to weights (movements, sets, reps, weights etc), stretching and things like that. Obviously I understand that may not be so easy when you're returning from injury but just an insight into the sort of things you do. I'm fascinated by some of the training and cross training you've spoken about.

Well I haven't done proper/conventional wts since way back in 1999 when I first ruptured my disc doing squats. So I can explain the modified training I have done in the gym. Which by the way happens in spurts. Prior to Beijing Duncan and I had a simple session which basically involved:

Leg Press (Set usually 3-6 of 6-15 reps)
Bench Pulls (Same as above)
Seated Rows (Same as above)
Chin Ups (Max reps x 3 - 6 sets)

Plus we did yoga postures and some partner activities.

Postures included:

Down/Up face Dog
Side star
Hand Stands

Partner Activities involved:

Slaps - Basically pushing each other off balance while standing face to face and only being able to slap hands.
Swiss ball balancing with ball skills - Standing on a swiss ball while your partner throws a 2kg medicine ball at you.
Partner Swiss Ball - Both on swiss balls and batting the ball back and forth.

Currently I do postures with combined vibration plate work. Obviously while rib has been injured nothing but now I am allowed to do hand stands, push ups and side stars again.

Also, do you have to think very carefully about what you eat and drink? I know some people seem to be able to eat what they like and others have to be very strict. Do / can you enjoy alcoholic beverages ever? Obviously at uni we have the two extremes in the club with British trialists and other more serious athletes taking having to be quite careful with eats and drinks and some people you wouldn't even know did a sport the amount they eat and drink what they like.

I am aware of what I eat and try to where I can be sensible. How ever for me it is usually quantity first with the need to keep up the calories as I tend to loose weight easily. Protein is critical too as when your body is getting hammered the rebuilding is essential to stay strong.

As for drinking I am a fan of water but love my beer. Usually I have a beer or two each night. Years ago there was the binge drinking but now more. I am more sensible, boring as it sounds.

Pretty much for many years I got away with eating and drinking anything. The cost was quality of training not that day but days and even weeks later. The impact of a poor diet or unhealthy eating and drinking comes later when your body is at full stretch. The recovery, repair and rebuilding is less effective and this takes it's toll. But I am no angle and have my vices. Tim Tam biscuits were a favorite for years and I could go through a pack in one sitting. Loads of calories so even with the fat the down side was less of a concern for me. I am better with these things these days.

So my wts training is more about body function, stability and maintainance these days and my food and drink is about ensuring I recover the best I can.

Thanks James for posting the questions and hope this helps.

Personal Tests

2011-04-27T09:37:00.000+10:00

When there is no one watching, no monitoring, no body just your self training, preparing its a great test.

Some days you just stop and think how amazing.

2011-04-27T08:56:00.000+10:00

"The World Peace Game is about learning to live and work comfortably in the unknown."
John Hunter

This made me stop this morning. Stop to consider, to reflect, stop to wonder, to be amazed, to be humbled. What a great story and example of providing a real learning environment.

Getting Back Up To Speed

2011-04-25T22:04:00.000+10:00

Getting back up to speed. Obviously right now has been about getting over being sick and my rib injury. Starting to come out the other side so here are some video's over the last two days.

Through riding I am at least getting to enjoy being out and about. After spending so much time indoors I love getting out on the road.

Hers another session which I must admit shows that I am just a big kid. My kids are so much fun and being able to do these types of activities with them makes me laugh, smile and love life more. I mean life is great but with a family I find so many times I am tested, pushed, stretched, rewarded, tickled, made to reflect, it's humbling, marvelous, grand, simple and well it brings out the best in me.

So many ways to train and prepare. Years ago when I was working with Bluearth Institute the people, purpose and experience was amazing. Working with coaches and kids in schools had such a profound effect on my life. Like here with my kids it great to just be free to play.

Stages of team development

2011-04-25T15:30:00.001+10:00

Something I have used for some time. Tuckmans model for stages of team development. Our new crew is very much in forming stage. Planning, meetings, two pairs have trained and raced, plus getting to know each other. This model is less linear than it appears here. From experience it's a good reference to assist, remind and promote thinking for teams and ours will use it going forward.

Got to thank Xeno for inadvertently putting me on to this great blogging app. Can use on the run now. Checked out his twitter post about him using it. Also we appear to both have the same blog site template currently....whoops. I am looking to up date things over coming weeks to see how we can improve this blog and my website.

- Posted using BlogPress from my iPad

The 7-Stage Evolution of a Socially Responsible Brand

2011-04-24T08:47:00.000+10:00

The 7-Stage Evolution of a Socially Responsible Brand

Read this during kids running around madly and the silence of little people consuming chocolate. Evolution of a brand much like evolution of an athlete or a team I feel it similar. Responsibility, vision and connection seem to be closely matched and are less about industry or groups of people and mre about why and how we do what we do. Personally sport years ago was pretty much about that self centered need to make a team, get a result and achieve that aim. This changes the linger you stay in the game. Just like the stages of evolution for a brand in the article here I feel it shows a pathway that for me resonates.

Still Dragging Along

2011-04-22T10:00:00.000+10:00

Ahhh well here I am on a rainy day. Things just seem to be going along like I am a dog dragging my backside around.

Somethings wrong I have had my rib, and now been sick for a week with what started out as my sinus's playing up. It's advanced into a head cold and chest infection. It's often said when things go wrong they really go wrong.

Sure I will come out the other side but boy I have to say I am getting to the point where I am over being laid up and out of action. So last weekend I got to ride my bike and feel normal, but since then I have gone through tissue box after tissue box.

'Well if I can't row, I can think about rowing or performing.'

Here we go...

Keeping my self engaged in the process of thinking through how I want to row and how I think the crew I will be in will need to row.

Length keeps coming to mind. Longer, faster, easier all feels like it fits well together.

Faster, How? Drive, purpose and understanding about how to maximise the boat speed.

Reality check, don't forget that it's about racing and everything should be about learning to move faster at the top end.

Rating, 34-36 strokes per minute that's what I see and that's what feels like will create the best, fastest, and optimal speed.

Length, again stay long and maximise the time in the water.

Time to accelerate, time together. In the water and out, the flow is all important.

Harmony, keeps popping up as something we must maintain. There will be times of disconnect and times or frustrating pain. But then again we will find some rhythm so sublime.

Length, again I know... it is so mundane. But hold on, swing along and make it long and strong.

Old school simplistic principles, length and poise will sing. The boat sounds fast and surges last, centimeters more per stroke.

Didn't mean here to sound all fuzzy and not practical. Words like water need to flow and slippery it is a show.

Strong and long, confidence we must have and to stay on track.

Straight lines and sequencing a must.
And did I say stay long?

What's it like being a stranded cow?

2011-04-21T19:59:00.002+10:00

Entertaining I know, but for this little cow the experience of taking in the wonderful view was eventually overridden by the reality of how the heck do I get down from here? Sure I don't know if cows have reality checks but the sound of this cow said to me she was less than certain about her situation. Do you ever have that feeling? I know I do?

How much sleep?

2011-04-18T11:19:00.000+10:00

Always knew I needed more sleep. Found this article which was posted on Twitter by Dan Pink. When I read it I thought, Yes. Finally confirmation as to what I have always felt I need more sleep. You probably need more sleep too.

What this means to athletes is maybe not as clear but there would be a point at which when training the amount of sleep needed increases. And even the afternoon nap is very helpful. On camp earlier this year I recall being tired a couple of times and having an hour nap in the afternoon before the final session for the day. I know with my kids they need 12 hrs or else we start to see over a few days it catches up with them.

Water is another one I feel is key also. Being dehydrated means you feel sluggish and yet often we counter it by food an in particular sugar. Anyway more about water some other time. For now lets talk sleep...

MAGAZINE
How Little Sleep Can You Get Away With?
By MAGGIE JONES
Published: April 15, 2011
For most of us, eight hours of sleep is excellent and six hours is no good, but what if we split the difference?

First Ride Back: Been four weeks indoors until yesterday

2011-04-17T13:00:00.001+10:00

Here comes 4 parts of a video during my first road ride back since having my rib stress fracture diagnosed.

There is a bit of a rant about the Desalination plant that is being built down on the coast, some talk about where I am at physically and I guess mentally. Add some reflections about rowing and the pathway forward from here. Plus the fun of being able to get out on the road bike again.

"Motivation is tested

when you have to

start again."

The Wattbike has served well and surprising considering I have kept my training time limited to be able to get out and enjoy a ride just over 2hrs through the hills out back from Inverloch/Wonthaggi and be getting the power number / heart rate and sense of effort in the right zone. The road ahead is long and I still have a couple of weeks before I get a look at a boat. Getting used to re-start process of injuries and illness and whats required to get back up to speed.

"My training hasn't been normal for years."

So I am back to the build up and yes my motivation has been tested. It's been hard to watch my level slip away from where I was at during the Nationals. That's not the worst thing though. I have felt my back regress slight with out the stability work in my training due to not being able to use my arms.

Also not being able to do loaded work on the ergo means my backs strength has dropped. This is the hard part. The focus and attention to regain back strength will be consuming for some period once I am back to normal training. What am I saying? My training hasn't been normal for years. It's like every time something breaks, fall a part or just stops working properly I have to find a work around. Great for being creative and finding new solutions to training, preparation, performance and learning.

All this time others involved in our National team selections have been building up to the trials which are on right now. This I felt guilty about. Nothing I can do but still to be sitting back while everyone battles it out leaves you feeling a bit hollow. I mean I am very grateful that we are being supported to be able to go to the World Cup in Luzern to race as our selection. It is still weird when you can actually race for selection and others have to. Not sure what I am trying to say here, just the random thoughts of a caged athlete I guess. Guilt, frustration, excitement for the little things and some ambivalence.

So here are the video's from yesterdays ride.

Stats: 2hr 10min

HR av: 146

Watts: 370

Stops: 4 to take video

Comment: First 20min I was like a little kid. Last 20min I was getting hungry.

Head sketches

2011-04-10T09:30:00.001+10:00

Head sketches, a photo by DailyPic on Flickr.

Sometimes it's just stuff, random, meaningless. Then other times it can be so clear, precise and purposeful. The shifting wave of thoughts from clear to hazy make focusing hard sometimes and then again, easy. Each thought has energy, some up and some down. Sometimes they come from within and others come from outside. I do wonder though where some come from because I just simply don't know. Randomness, patterning, abstractions, stimulating, off putting machinations, sublimely clarify. I don't but I must say sometimes, just sometimes what's in my head simply surprises. What's in your head?

Whiteboard: what's important

2011-04-09T18:09:00.000+10:00

Presentation Journey Map

2011-04-04T17:05:00.000+10:00

High Impact Performance on Prezi

3 weeks with dodgy RiB

2011-04-01T15:13:00.002+11:00

'8+' Documentary: The 2 Seat - (row2k features)

2011-03-31T22:36:00.000+11:00

INteresting take on some past years and framed around seats and crews.

Obvious reminding us about the course for the London games is important.

'8+' Documentary: The 2 Seat - (row2k features)