Well I had an awesome race yesterday in the double sculls in very tough headwind conditions – we led start to finish and won a USRowing Masters National Championship with open water over the next closest boat.
Observations: 1) Ability to maintain CONSISTENT horsepower instead of “fly-and-die”, 2) Ability to handle a race that was 30 seconds longer than usual due to conditions with NO LOSS of power or speed, and 3) Ability to RECOVER quickly after the race, feeling like I could do it again.
This type of race is basically equivalent to doing 140-150 kettlebell swings or bodyweight deadlifts in 3 minutes 52 seconds.
I commented to my doubles partner that until the week of the race, I had not done a practice session lasting more than 40 minutes all summer, following the WODs at Crossfit Ignite for strength/power and the Crossfit Endurance model of high-intensity intervals with little rest on the water. Clearly this method works for masters rowing where the events average 3:30-4:00 in length and all of us have work/family commitments that put pressure on available training time.
The last time I won this event was 10 years ago when I was in my early 30s…and I feel as fit or fitter now than I did then.
It will be interesting to see the carryover into the fall races where the course is 5K, or 20-25 minutes.
6-month goal on the whiteboard at Crossfit Ignite: “Win Masters National Championship”. CHECK !