Neekesh Panchal
IT A-Team row 100km for Alzheimer's Society!
Fundraising for Alzheimer's Society
Story
Each team is limited to four people, meaning that each of us will row 25km! For those of you who have tried to row just 2km before, you know what an epic challenge this is. To win, we will have to take it in turns to row in short sharp energetic bursts at close to 100% effort repeatedly throughout the day. The estimated time to complete this huge distance is between 7 and 10 hours!
We are doing this challenge to support Alzheimer's Society and defeat dementia - a devastating disease which robs people of their lives.
Please please give generously. We would all really appreciate your support and the extra motivation.Click on the "Read more" link below for training updates!
10/05/2010 – 4 days to go I’m sure you’re all feeling pretty confident now, so you’ll be pleased that this is a light week… Week 6: Session 1: 3 x 2k erg @ 24-32 spm Target split: 1:48 – 1:55 Take 10 mins rest in between each 2k (light cardio, e.g. bike) plus some stretching Power song: One More Time by Daft Punk Session 2: Beach Weights: Bench press: 3 x 10 reps @ 70% of max weight Seated row: 3 x 10 reps @ 70% of max weight Biceps (preacher curl): 3 x 10 reps @ 70% of max weight Triceps (skullcrushers) 3 x 10 reps @ 70% of max weight Tabata protocol: On the erg, row for 20 seconds at 100% effort, then 10 seconds at 30% effort. Repeat 8 times (total 4 minutes rowing) Power song: Theme from Rocky 03/05/2010 - 1 week to go Back by popular demand, we have the 8k row! I know you guys loved it last time. Week 5 Session 1: 1 x 8k erg @ 20-28 spm (wherever you feel comfortable) Target split: 1:55 – 2:05 Take 10 mins rest to stretch back and legs 1 x 2k erg @ 24-32 spm Target split: 1:50 – 2:00 Power song: Danger Zone from Top Gun Session 2: 3 x 2k erg @ 24-32 spm Target split: 1:50 – 2:00 Take 10 mins rest in between each 2k (light cardio, e.g. bike) plus some stretching Power song: New Breed by Fear Factory Session 3: Weights: Squats: 4 x 10 reps @ 70% of max weight Hamstring curls: 4 x 10 reps @ 70% of max weight Biceps (21s): 3 x 21 reps @ 60% of max weight Triceps (narrow grip bench) 3 x 10 reps @ 70% of max weight Tabata protocol: On the erg, row for 20 seconds at 100% effort, then 10 seconds at 30% effort. Repeat 8 times (total 4 minutes rowing) Power song: Jesus Walks by Kanye West 26/04/2010 - 2 weeks to go Another tough week – no pain, no gain. Made a little tougher with the addition of some stadium rock. Week 4: Session 1: 2 x 5k erg @ 20-28 spm (wherever you feel comfortable) Target split: 1:55 – 2:05 Take 10 mins rest in between to stretch back and legs Power song: Here I Go Again On My Own by Whitesnake Session 2: 4 x 2k erg @ 24-32 spm Target split: 1:50 – 2:00 Take 10 mins rest in between each 2k (light cardio, e.g. bike) plus some stretching Power song: Welcome to the Jungle by Guns n Roses Session 3: Weights: Squats: 4 x 10 reps @ 70% of max weight Hamstring curls: 4 x 10 reps @ 70% of max weight Biceps (cable curls): 3 x 10 reps @ 70% of max weight Triceps (cable pushdowns) 3 x 10 reps @ 70% of max weight Tabata protocol: On the erg, row for 20 seconds at 100% effort, then 10 seconds at 30% effort. Repeat 8 times (total 4 minutes rowing) 10 mins light cardio, e.g. bike Tabata protocol: On the erg, row for 20 seconds at 100% effort, then 10 seconds at 30% effort. Repeat 8 times (total 4 minutes rowing) Power song: The Final Countdown by 19/04/2010 - 3 weeks to go This week is a tough week, but has the addition of one of the most important training aspects – beach weights! There’s no point pulling good erg times if you don’t look good. Week 3: Session 1: 1 x 8k erg @ 20-28 spm (wherever you feel comfortable) Target split: 1:55 – 2:05 Take 10 mins rest to stretch back and legs 1 x 2k erg @ 24-32 spm Target split: 1:50 – 2:00 Power song: Fuel by Metallica Session 2: 3 x 2k erg @ 24-32 spm Target split: 1:50 – 2:00 Take 10 mins rest in between each 2k (light cardio, e.g. bike) plus some stretching Power song: Nitro by The Offspring Session 3: Weights: Squats: 4 x 10 reps @ 70% of max weight Hamstring curls: 4 x 10 reps @ 70% of max weight Biceps (preacher curl): 3 x 10 reps @ 70% of max weight Triceps (skullcrushers) 3 x 10 reps @ 70% of max weight Tabata protocol: On the erg, row for 20 seconds at 100% effort, then 10 seconds at 30% effort. Repeat 8 times (total 4 minutes rowing) 10 mins light cardio, e.g. bike Tabata protocol: On the erg, row for 20 seconds at 100% effort, then 10 seconds at 30% effort. Repeat 8 times (total 4 minutes rowing) Power song: The Logical Song by Scooter Finally, the weather is good so if you have time, throw in a run or two. 12/04/2010 - 4 weeks to go Time to crank things up a notch: Week 2: Session 1: 2 x 20 minute erg @ 20-28 spm (wherever you feel comfortable) Target split: 1:55 – 2:05 Take 5 mins rest in between to stretch back and legs Power song: Hearts on fire by John Cafferty (from the montage in Rocky IV when he runs up a mountain) Session 2: 3 x 2k erg @ 24-32 spm Target split: 1:50 – 2:00 Take 10 mins rest in between each 2k (light cardio, e.g. bike) plus some stretching Power song: Rhythm is a Dancer by Snap Session 3: Weights: Squats: 4 x 10 reps @ 70% of max weight Hamstring curls: 4 x 10 reps @ 70% of max weight Tabata protocol: On the erg, row for 20 seconds at 100% effort, then 10 seconds at 30% effort. Repeat 8 times (total 4 minutes rowing) 10 mins light cardio, e.g. bike Tabata protocol: On the erg, row for 20 seconds at 100% effort, then 10 seconds at 30% effort. Repeat 8 times (total 4 minutes rowing) Power song: Breathe by the Prodigy 06/04/2010 - 5 weeks to go So here are the sessions for this week – an easy one to start off with: Week 1: Session 1: 2 x 20 minute erg @ 20-24 spm Target split: 1:55 – 2:05 Take 5 mins rest in between to stretch back and legs Power song: No easy way out by Survivor (the scene with the night driving from Rocky 4) Session 2: 3 x 2k erg @ 24-30 spm Target split: 1:50 – 2:00 Take 10 mins rest in between each 2k (light cardio, e.g. bike)
Power song: Eye of the Tiger by Survivor