Airo-lehti on osa suomalaisen soudun identiteettiä. Sain tiedon että Soutuliitto on harkitsemassa julkaisun lopettamista. Olen itse ollut mukana kirjoittamassa lehteä, myymässä mainoksia, ottamassa kuvia ja ostamassa mainostilaakin, jo kaksikymmentä vuotta. Nyt olen töissä Tsekissä ja seurailen suomalaista soutua jonkinlaisen etäisyyden päästä. En ole juuri nyt ajan hermolla soutuliiton asioista, mutta olen joskus ollut, joten ehkä minulla on kompetenssia sanoa mielipiteeni tähän asiaan.
Toivon että lehden kuoppaamista harkitaan tarkoin. On harmi että suomalaisen soudun pienuus on johtanut siihen että henkilöresursst eivät riitä lehden ylläpitoon. Henkilöresursseistahan tässäkin on kysymys; lehti tuottaa tappiota koska siihen ei kenelläkään ole aikaa myydä mainoksia. En sano että mainosten myynti on helppoa, mutta jos mainosmyyntiä tehtäisiin aktiivisesti ja organisoidusti, olisi tappio ainakin pienempi. Toivon että lehden kehittämistä harkittaisiin tosissaan lakkauttamisen sijaan. Yhteistyö Sulkavan Suursoutujen kanssa on ollut järkevää, koska vahva synergia löytyy molempien organisaatioden nimessä esiintyvästä SOUTU sanasta. Laji tarvitsee markkinointia kuten Sulkavan Suursoudutkin.
Alla muutamia ajatuksia jotka heräsivät keskustelua silmäillessäni
Airo on ollut osa lisenssipalvelua: toisin sanoen lisenssin lunastaessaan saa myös Airo-lehden. Osa lisenssituloista kuuluukin näinollen käyttää Airon toimittamiseen.
Soutu on soutuliiton jäsenseurojen ja soutajien yhteinen laji. Soutajat ovat ylpeitä soudusta ja Airo-lehdestä. Tunteeko sama joukko samanlaista ylpeyttä koko vesiurheilusta? Soudussa on useita lajiryhmiä, kuten on melonnassakin. Jos Soutuliiton ja Kanoottiliiton julkaisut yhdstyvät, riittääkö eri lajiryhmille tilaa lehdessä niin että se säilyy kiinnostavana kaikille osapuolille, vai kuihtuuko se omaan pirstaleisuuteensa?
Toivotan Soutuliitolle menestyksekästä syyskokousta; tehkää punnittuja päätöksiä!
Suuri voi olla kaunista - pieni voi olla dynaamista ja toimivaa
torstai 12. marraskuuta 2009
maanantai 2. marraskuuta 2009
Efficient nutrition – way to improve health and performance
When formula one or rally team chooses fuel for their car, they do not consider 56 octane gasoline. Surely they prefer better quality. I do not see any difference with the situation in sports. Athletes need 1st class fuel to perform optimally. In my opinion 56 octane gas is equal to bad nutrition, in many cases considered normal nutrition even for athletes. We should do better than that. For example red blood cells live about 120 days and almost all cells in human body are renewed within one year! Replacement of them requires quality nutrition.
What to eat?
Eating healthy is about choices. When we go shopping or to a restaurant we choose what we buy. If athlete lives at home, maybe we can choose to influence to one who actually makes the shopping and prepares meals. Knowledge helps us to make right choices. With good nutrition we can stay healthier on short and long term as well as recover better from training. I try to point out simple guidelines for you to be able to make the right choices.
Antioxidants / free radicals
Antioxidants enhance recovery, and fight against free radicals. Best sources for antioxidants are fruit, vegetables and berries. I should point out the fact that quality of the fruit, vegetables & berries is very important. Everything should be ripened by sun, not some gas during transportation. In recent study it was found that organically cultivated carrot has 40% more antioxidants, vitamins and enzymes in comparison to “normal” cultivation. Free radicals are produced as result of combustion processes of our bodies. They cause oxidative stress that weakens our immune system. Antioxidants neutralize the situation and help body to recover. Free radical sources are various; tobacco, too much alcohol, preservatives, artificial colors and sweeteners of our nutrition, medicine, too much sunshine, hard training, radioactive radiation, pollution, infections, big amounts of coffee, animal fat and so on. If we burden our bodies with lot of causes for free radicals and train hard, situation becomes unbearable for our bodies and we became ill. I believe that we have a good reason for trying to minimize the other sources and keep training hard to meet our goals.
Carbohydrates
Carbohydrates provide us big part of the energy that we consume in training. It is common belief that athletes can eat lot of white sugar and it would not harm them. This belief is not correct. White sugar does not have much nutritional value, it does give us energy, but not in a correct way. The Glycemic index of white sugar is very high and causes big variation in blood sugar level, variation that hurts our performance on training and competition. Large quantities of white sugar weaken also our immune system. It is better to consume carbohydrates that help to sustain blood sugar level somewhat stable, and that release energy over longer period of time. This we can reach by selecting full grain products, rice, pasta, bread and so on. Full grain products have many advantages; they contain more vitamins and minerals and more dietary fiber that is important for our well being as well. Fruit sugar is generally better than white sugar, and fruit can be consumed by large quantities with no problem. Many times we can replace the sugar with honey, excellent source of variety of different sugars as well as beneficial phytochemicals.
Protein
Need of protein is individual, but here is some guideline of daily need for athletes. In case athlete eats too little carbohydrates need for protein becomes bigger as well. In this case body uses protein instead of carbohydrates for source of energy. In rowing the need for protein would be around 1,5g/kg/day for men, little less for women. The amount we need depends also on the intensity of our training. For recovery from hard training both, carbohydrates and proteins, are important, as soon as possible after the workout. Best sources for proteins are beans, nuts, eggs, sesame seeds, fish and bird meat. Some red meat is not off limits, but we easily eat too much of it.
Fat
Fat is necessary for us. Many cases lightweight rowers cut all fat from their nutrition in order to reduce their weight. This is absolutely wrong. Body needs fat to function. Small amount of animal fat is also necessary. Vegetable oils are the most important for us, and we need to get them daily. Oils contain lot of energy and it is important that the quantity of daily intake of oils and is correct.
Nutritional choices
YES/ NO
+ Full Grain rice, whey …/ - Sugar
+ Fish & white meat / - Lemonades
+ Sesame seeds, (rich on calcium, zinc, magnesium)/ - White wheat
+ Vegetables / - Milk
+ Rice, Soy and Oat milk / - Animal fat in big quantities
+ Organic have higher nutritional values / - Artificial colors and sweeteners
+ Nuts / - Sweet lunch
+ Fruits & berries / - french fries
+ Cold pressed vegetable oils / - fatty stakes with creamy sauces
+ Eggs, especially egg white / - sweet rolls
+ Sauerkraut / - potato chips
+ Sour milk products / - almost all fastfood
Best way to use fruits for snacks is to eat them to empty stomach, this way nutrients are absorbed well to our bodies to use, and you prevent some non-welcome symptoms that you get if you eat fruit right after meal.
Supplements
Market is full of products that are said to be good for enhancing the performance. Many times these products are money for nothing. It is individual what people want to have, but I would choose my supplements according to following:
Protein
Sometimes we need additional protein after hard training and competition. My choice would be some protein powder with no sweeteners or color. I do not know what Czech suppliers offer, but surely there is some good products available.
Carbohydrates
Sports drink should also be without artificial sweeteners or colors. One possibility is to use honey and sea salt mixed to water.
Antioxidants
I recommend as natural products as possible. I do not accept synthetic vitamins because they are not absorbing well at the body. Fruits, vegetables and berries provide us big variety of vitamins and minerals. We get the benefit of these substances working together. This benefit you can get for example from these products:
- Juice Plus+ capsules that are made from fruit and vegetables
- Vitamin D that is produced to linseed oil that enhances absorbing to body
Minerals
- Calcium, Zinc and Magnesium are important and very necessary at least when training in hot environment when sweating is increased. Sesame seeds are excellent source for calcium and magnesium. There is a product called Tahin or Tahini that is sesame pasta and can be used with bread instead of butter. Try it! It is also rich on protein and other minerals and vitamins.
Timing
Timing of nutrition is important for training and competition.
- 1-4 hours before training 1-5g/kg of carbohydrates. (Carbohydrates 30-60 min before race or training seem to effect negatively to performance.)
- During training 45-75g/ch if training lasts over 1h
- After performance 1,5gch/kg first 20min, 2h and 4h after performance
Joy
When our general nutrition is good, we can also enjoy the taste of delicacies occasionally, without making harm to our training. In general it is important to enjoy the challenge of winning. At the end, it is the motivation of the athlete that makes the winner. The motivation requires athletes to enjoy what they are doing, maybe not every day, but in general.
Time
At the beginning of this blog I wrote about the time it takes before cells are renewed. It takes a long time before one can really feel the input of better quality nutrition. It is important to try to make the right choices permanent way of living. This way we will, at some point, really feel the difference and enjoy improved health and performance.
In the next blogs I will write about training, and the reasons behind my views. In case You have questions, no not hesitate to ask. There is no stupid questions, maybe stupid answers, though.
What to eat?
Eating healthy is about choices. When we go shopping or to a restaurant we choose what we buy. If athlete lives at home, maybe we can choose to influence to one who actually makes the shopping and prepares meals. Knowledge helps us to make right choices. With good nutrition we can stay healthier on short and long term as well as recover better from training. I try to point out simple guidelines for you to be able to make the right choices.
Antioxidants / free radicals
Antioxidants enhance recovery, and fight against free radicals. Best sources for antioxidants are fruit, vegetables and berries. I should point out the fact that quality of the fruit, vegetables & berries is very important. Everything should be ripened by sun, not some gas during transportation. In recent study it was found that organically cultivated carrot has 40% more antioxidants, vitamins and enzymes in comparison to “normal” cultivation. Free radicals are produced as result of combustion processes of our bodies. They cause oxidative stress that weakens our immune system. Antioxidants neutralize the situation and help body to recover. Free radical sources are various; tobacco, too much alcohol, preservatives, artificial colors and sweeteners of our nutrition, medicine, too much sunshine, hard training, radioactive radiation, pollution, infections, big amounts of coffee, animal fat and so on. If we burden our bodies with lot of causes for free radicals and train hard, situation becomes unbearable for our bodies and we became ill. I believe that we have a good reason for trying to minimize the other sources and keep training hard to meet our goals.
Carbohydrates
Carbohydrates provide us big part of the energy that we consume in training. It is common belief that athletes can eat lot of white sugar and it would not harm them. This belief is not correct. White sugar does not have much nutritional value, it does give us energy, but not in a correct way. The Glycemic index of white sugar is very high and causes big variation in blood sugar level, variation that hurts our performance on training and competition. Large quantities of white sugar weaken also our immune system. It is better to consume carbohydrates that help to sustain blood sugar level somewhat stable, and that release energy over longer period of time. This we can reach by selecting full grain products, rice, pasta, bread and so on. Full grain products have many advantages; they contain more vitamins and minerals and more dietary fiber that is important for our well being as well. Fruit sugar is generally better than white sugar, and fruit can be consumed by large quantities with no problem. Many times we can replace the sugar with honey, excellent source of variety of different sugars as well as beneficial phytochemicals.
Protein
Need of protein is individual, but here is some guideline of daily need for athletes. In case athlete eats too little carbohydrates need for protein becomes bigger as well. In this case body uses protein instead of carbohydrates for source of energy. In rowing the need for protein would be around 1,5g/kg/day for men, little less for women. The amount we need depends also on the intensity of our training. For recovery from hard training both, carbohydrates and proteins, are important, as soon as possible after the workout. Best sources for proteins are beans, nuts, eggs, sesame seeds, fish and bird meat. Some red meat is not off limits, but we easily eat too much of it.
Fat
Fat is necessary for us. Many cases lightweight rowers cut all fat from their nutrition in order to reduce their weight. This is absolutely wrong. Body needs fat to function. Small amount of animal fat is also necessary. Vegetable oils are the most important for us, and we need to get them daily. Oils contain lot of energy and it is important that the quantity of daily intake of oils and is correct.
Nutritional choices
YES/ NO
+ Full Grain rice, whey …/ - Sugar
+ Fish & white meat / - Lemonades
+ Sesame seeds, (rich on calcium, zinc, magnesium)/ - White wheat
+ Vegetables / - Milk
+ Rice, Soy and Oat milk / - Animal fat in big quantities
+ Organic have higher nutritional values / - Artificial colors and sweeteners
+ Nuts / - Sweet lunch
+ Fruits & berries / - french fries
+ Cold pressed vegetable oils / - fatty stakes with creamy sauces
+ Eggs, especially egg white / - sweet rolls
+ Sauerkraut / - potato chips
+ Sour milk products / - almost all fastfood
Best way to use fruits for snacks is to eat them to empty stomach, this way nutrients are absorbed well to our bodies to use, and you prevent some non-welcome symptoms that you get if you eat fruit right after meal.
Supplements
Market is full of products that are said to be good for enhancing the performance. Many times these products are money for nothing. It is individual what people want to have, but I would choose my supplements according to following:
Protein
Sometimes we need additional protein after hard training and competition. My choice would be some protein powder with no sweeteners or color. I do not know what Czech suppliers offer, but surely there is some good products available.
Carbohydrates
Sports drink should also be without artificial sweeteners or colors. One possibility is to use honey and sea salt mixed to water.
Antioxidants
I recommend as natural products as possible. I do not accept synthetic vitamins because they are not absorbing well at the body. Fruits, vegetables and berries provide us big variety of vitamins and minerals. We get the benefit of these substances working together. This benefit you can get for example from these products:
- Juice Plus+ capsules that are made from fruit and vegetables
- Vitamin D that is produced to linseed oil that enhances absorbing to body
Minerals
- Calcium, Zinc and Magnesium are important and very necessary at least when training in hot environment when sweating is increased. Sesame seeds are excellent source for calcium and magnesium. There is a product called Tahin or Tahini that is sesame pasta and can be used with bread instead of butter. Try it! It is also rich on protein and other minerals and vitamins.
Timing
Timing of nutrition is important for training and competition.
- 1-4 hours before training 1-5g/kg of carbohydrates. (Carbohydrates 30-60 min before race or training seem to effect negatively to performance.)
- During training 45-75g/ch if training lasts over 1h
- After performance 1,5gch/kg first 20min, 2h and 4h after performance
Joy
When our general nutrition is good, we can also enjoy the taste of delicacies occasionally, without making harm to our training. In general it is important to enjoy the challenge of winning. At the end, it is the motivation of the athlete that makes the winner. The motivation requires athletes to enjoy what they are doing, maybe not every day, but in general.
Time
At the beginning of this blog I wrote about the time it takes before cells are renewed. It takes a long time before one can really feel the input of better quality nutrition. It is important to try to make the right choices permanent way of living. This way we will, at some point, really feel the difference and enjoy improved health and performance.
In the next blogs I will write about training, and the reasons behind my views. In case You have questions, no not hesitate to ask. There is no stupid questions, maybe stupid answers, though.
sunnuntai 1. marraskuuta 2009
Training for 2010 has begun
We started training on 19th of october. To this date we have had excellent 2 weeks on water. New develpoment is that we work now with close co-operation with the LM group, we share training programs and camps. In my group is now about 10 athletes. It is possible to make U23 4x or 2x as well as 4x and 2x for adult races. The goal for winter is to improve technique and physiology to meet world standard next year. We need to improve technically towards more similar thinking and and rowing amongst our group.
We will do most of indoor training on slides, and we also have sceduled some skiing camps during winter. On fall we try to row on water as long as it makes sense regarding to weather conditions. Indoor rowers will be in very heavy use during this winter. Total of about 45 rowers train on the same Dukla facility.
For the winter training we try to keep some variation, so that the winter is not only ergo, but some skiing, biking, running, ballgames, yoga, fitball and so on. It will be an interesting winter and definitely very interesting season. World championships in New Zealand are a real challange for the organization. Reservations have to be made very early, and trip is very expensive, so we should know now which boats are going. Problem is that nobody knows the speed of boats next season. Preparation to championship that takes place on end of october on the opposite side of the world is not traditional either. From athletes point of view they seem to have very good motivation for the next season. Qualification to London looms only one year away from next season! The level of the European Championships next year will be extremely hard. To make good result there we have to be ready!
I will write some blogs about training, nutrition, rowing technique and so on and have them translated in to Czech. I would like to increase the discussion about rowing and this way to improve the quality of training. Understanding the rowing technique will make our training more efficient! Having said that, I do not think that my thinking is the only way to the top, but one group should have the same idea of rowing to go fast. I have experienced various levels of understanding english and I feel that is i important to publish my ideas in Czech language. Thanks for Daniela and Rowline for helping out in this!
We will do most of indoor training on slides, and we also have sceduled some skiing camps during winter. On fall we try to row on water as long as it makes sense regarding to weather conditions. Indoor rowers will be in very heavy use during this winter. Total of about 45 rowers train on the same Dukla facility.
For the winter training we try to keep some variation, so that the winter is not only ergo, but some skiing, biking, running, ballgames, yoga, fitball and so on. It will be an interesting winter and definitely very interesting season. World championships in New Zealand are a real challange for the organization. Reservations have to be made very early, and trip is very expensive, so we should know now which boats are going. Problem is that nobody knows the speed of boats next season. Preparation to championship that takes place on end of october on the opposite side of the world is not traditional either. From athletes point of view they seem to have very good motivation for the next season. Qualification to London looms only one year away from next season! The level of the European Championships next year will be extremely hard. To make good result there we have to be ready!
I will write some blogs about training, nutrition, rowing technique and so on and have them translated in to Czech. I would like to increase the discussion about rowing and this way to improve the quality of training. Understanding the rowing technique will make our training more efficient! Having said that, I do not think that my thinking is the only way to the top, but one group should have the same idea of rowing to go fast. I have experienced various levels of understanding english and I feel that is i important to publish my ideas in Czech language. Thanks for Daniela and Rowline for helping out in this!
tiistai 6. lokakuuta 2009
Vuoksen Soutajat - Vuoksi Rowing Club, 60 years!
Vuoksen Soutajat, Imatra - Finland, was established 1949. My history with Vuoksen Soutajat began on 1994 when we moved to Imatra From Helsinki with my wife. At that point the club was not very active and there was not many rowers. I became chairman of the club on 1996 and with the handfull of people we started to revive the club. Funny co-incidence is that I sculled my first National Championship medal (3rd) in Imatra 1980 in 2x (boys U16) with Janne Martensson, guy who I have to praise or blame for my over 30 year career in Rowing. He was the one who dragged me to Helsinki Rowing Club on spring of 1979.
Revival Of Vuoksi Rowing Club was successfull and already on 1997 we started to build a new boathouse by Imatrankoski athletic field, with a support of many sponsors and the good will of City of Imatra. We sheared many good moments, many victories and losses, altogether, I enjoyed very much my time (12 years) as chairman of Vuoksi Rowing Club. Some of my dreams were too big, but some we did manage to reach. At the moment Vuoksi Rowing club has about 100 members, own gym, good boats and sculls for racing and recreational rowing.
The VS gym is really exceptional. We have about 20 rowers (bunch of them with slides), 5 wattbikes, 1-2 C2 dyno´s, 2 Concept2 SkiErgs, 2 treadmills. Nemes Perform vibrating machine for enhancing power training. This gym is really a paradise for indoor endurance training. (Finnish weather is not always pleasant for outdoor training) To spice up the training there is also several fitballs, small one hand weights and mats for stretching. Vuoksen Soutajat offers group rowing with very high class instructors, including Olympic silver medallist Minna Nieminen, and several finnish national champions. At my current position as Czech sculling head coach I am tempted to take my group to enjoy skiing and services of this gym during the winter months...
I wish the future of this club would be bright. Location is excellent, by Vuoksi river that flows thru the center of Imatra, small city of 30 000 people. Maybe it is not a co-incidence that small cities bring up Champions. Last weekend I attended Chalupa Cup that was held 17th time at Jindřichův Hradec, city of 10 000 people. Jindřichův Hradec is the home town, not only for Vachlav Chalupa, but also David Jirka, stroke man of Athens silver medal M4x, and Josef Luks, the coach of Jitka Antosova who recently won the U23 W1x title. Small cities face the common problem of Young and talanted moving to big cities to study, but at the same time the role of small city clubs in upbringing the young is enormous and very important for the sport.
When I some day return to Imatra it would be nice to see active rowing club, strong and skillful rowers training on the river and skiing tracks of Imatra.
I wish very happy 60th anniversary to club that I consider very much My Rowing Club. For the club members I wish jolly good party on 10th October 2009, do not hardly party, but PARTY HARD! I wish I could be there with my wife, also active Vuoksi Rower, but at this occation it is unfortunately impossible.
Revival Of Vuoksi Rowing Club was successfull and already on 1997 we started to build a new boathouse by Imatrankoski athletic field, with a support of many sponsors and the good will of City of Imatra. We sheared many good moments, many victories and losses, altogether, I enjoyed very much my time (12 years) as chairman of Vuoksi Rowing Club. Some of my dreams were too big, but some we did manage to reach. At the moment Vuoksi Rowing club has about 100 members, own gym, good boats and sculls for racing and recreational rowing.
The VS gym is really exceptional. We have about 20 rowers (bunch of them with slides), 5 wattbikes, 1-2 C2 dyno´s, 2 Concept2 SkiErgs, 2 treadmills. Nemes Perform vibrating machine for enhancing power training. This gym is really a paradise for indoor endurance training. (Finnish weather is not always pleasant for outdoor training) To spice up the training there is also several fitballs, small one hand weights and mats for stretching. Vuoksen Soutajat offers group rowing with very high class instructors, including Olympic silver medallist Minna Nieminen, and several finnish national champions. At my current position as Czech sculling head coach I am tempted to take my group to enjoy skiing and services of this gym during the winter months...
I wish the future of this club would be bright. Location is excellent, by Vuoksi river that flows thru the center of Imatra, small city of 30 000 people. Maybe it is not a co-incidence that small cities bring up Champions. Last weekend I attended Chalupa Cup that was held 17th time at Jindřichův Hradec, city of 10 000 people. Jindřichův Hradec is the home town, not only for Vachlav Chalupa, but also David Jirka, stroke man of Athens silver medal M4x, and Josef Luks, the coach of Jitka Antosova who recently won the U23 W1x title. Small cities face the common problem of Young and talanted moving to big cities to study, but at the same time the role of small city clubs in upbringing the young is enormous and very important for the sport.
When I some day return to Imatra it would be nice to see active rowing club, strong and skillful rowers training on the river and skiing tracks of Imatra.
I wish very happy 60th anniversary to club that I consider very much My Rowing Club. For the club members I wish jolly good party on 10th October 2009, do not hardly party, but PARTY HARD! I wish I could be there with my wife, also active Vuoksi Rower, but at this occation it is unfortunately impossible.
lauantai 19. syyskuuta 2009
Speed and results
I have to agree that the results of my sculling group have been terrible at World Championships and European championships. Maybe it is good to look behind the numbers as well.
For me as a coach, speed is most important. If we have speed, we will have results, at some point. Starting point of the M4x was 10th place in Beijing, quite good semi-final there too, but no final. Jakub Hanak finished his career, and according to the members of the crew he was the best man of it.
This year we had to replace Hanak at the 3 seat, as well as improve all crew members even to sustain the level of last year. Our speed at the world championships shows that we were able to do this. Speed was competitive, and the result would have been excellent if we would have been 0,11 seconds faster. Peter Buzrla especially made huge improvement on his technique, but having said that, everyone else improved as well.
We can also look at the level of competition at M4x this year. 1. Poland, Olympic champions and now 4-time world champions. They were out of our reach, this year. 2. Australia with the M2x Olympic Champions from Beijing, strong crew, but maybe possible to win on headwind. 3. Germany, big rowing nations number one priority boat with Marcel Hacker. At semi-final we were faster than them for the last 1500m of the race. 4. Croatia, new boat, U23 world Champions, winners at Munich and so on. 5th and 6th France and Italy, boats that we competed with to make the A-final. Italy, 2nd in Beijing and France 3rd. Some people have cahnged, at the French boat was the olympic champions from the M2x in Athens, and also world Champs on 2x in Munich (Hardy- Maquet). Simone Ranieri was still stroking the Italian boat.
At B-final we had Slovenia, with Cop, Estonia with Endrekson and so on. I think that the event really had excellent quality. B-final was a failiure from us. We should have been able to compete with the top crews of it.
M2x Buzrla - Jirka for the European Championships
We use speedcoach at our training and I have some knowledge of their speed. I only say that is was a pity that David became ill and we were not able to race. It was tough decision, especially to David to make, but that´s sport. There is nothing You can do.
Jakub Houska
Jakub improved his best ever time in 1x by 25 seconds in Belarus, normal conditions. I think it is quite clear sign of improvement from him. Last place, but so what? He did fight with 2 other guys, but skill to sprint is not there yet. We have to focus to improvment. Jakub has some talent, and maybe some day he can reach his potential, and then the speed will be very much something else than today.
I think that results on paper look bad, but I know that when we have speed, results will come. I can be proud of these men, even with these results. If we think about London, improvement is the most important key to success, we have to continue to push ourselves to make the improvement, every single day. We missed the results this year, it is time for some patience, and vacation.
For me as a coach, speed is most important. If we have speed, we will have results, at some point. Starting point of the M4x was 10th place in Beijing, quite good semi-final there too, but no final. Jakub Hanak finished his career, and according to the members of the crew he was the best man of it.
This year we had to replace Hanak at the 3 seat, as well as improve all crew members even to sustain the level of last year. Our speed at the world championships shows that we were able to do this. Speed was competitive, and the result would have been excellent if we would have been 0,11 seconds faster. Peter Buzrla especially made huge improvement on his technique, but having said that, everyone else improved as well.
We can also look at the level of competition at M4x this year. 1. Poland, Olympic champions and now 4-time world champions. They were out of our reach, this year. 2. Australia with the M2x Olympic Champions from Beijing, strong crew, but maybe possible to win on headwind. 3. Germany, big rowing nations number one priority boat with Marcel Hacker. At semi-final we were faster than them for the last 1500m of the race. 4. Croatia, new boat, U23 world Champions, winners at Munich and so on. 5th and 6th France and Italy, boats that we competed with to make the A-final. Italy, 2nd in Beijing and France 3rd. Some people have cahnged, at the French boat was the olympic champions from the M2x in Athens, and also world Champs on 2x in Munich (Hardy- Maquet). Simone Ranieri was still stroking the Italian boat.
At B-final we had Slovenia, with Cop, Estonia with Endrekson and so on. I think that the event really had excellent quality. B-final was a failiure from us. We should have been able to compete with the top crews of it.
M2x Buzrla - Jirka for the European Championships
We use speedcoach at our training and I have some knowledge of their speed. I only say that is was a pity that David became ill and we were not able to race. It was tough decision, especially to David to make, but that´s sport. There is nothing You can do.
Jakub Houska
Jakub improved his best ever time in 1x by 25 seconds in Belarus, normal conditions. I think it is quite clear sign of improvement from him. Last place, but so what? He did fight with 2 other guys, but skill to sprint is not there yet. We have to focus to improvment. Jakub has some talent, and maybe some day he can reach his potential, and then the speed will be very much something else than today.
I think that results on paper look bad, but I know that when we have speed, results will come. I can be proud of these men, even with these results. If we think about London, improvement is the most important key to success, we have to continue to push ourselves to make the improvement, every single day. We missed the results this year, it is time for some patience, and vacation.
torstai 17. syyskuuta 2009
Můj rok jedna v České republice
Jedenácté místo na mistrovství světa není dobrý výsledek. Měli jsme rychlost na lepší výsledek (jak jsme viděli v semifinále), ale ztratili jsme možnost závodit ve finále A o 0,1 vteřiny.
V průběhu mého krátkého času jsem již něco viděl z českého veslování. Rád bych se s Vámi podělil o své úvahy, které snad pomohou českým veslařům být rychlejší a VYHRÁT na mistrovství světa nebo na olympijských hrách. V Poznani jsme viděli, že máme dobrou tréninkovou filozofii a veslařskou techniku. Několik lodí se probojovalo do finále A; rád bych poznamenal, že zde nejsem, abych kritizoval české trenéry, kteří udělali skvělý kus práce, ale rád bych přinesl nové úhly pohledu, které mohou pomoci naším lodím být ještě lepší.
Co zlepšit?
Jako bývalý trenér lehkých vah jsem viděl vliv tělesné váhy na rychlost lodě, který může být větší, než si můžeme myslet. Snížení tělesné váhy je první věc, kterou se můžeme zrychlit. Můžeme matematicky spočítat kolik jeden kilogram váhy přidává na mokrém povrchu lodi (mokrý povrch lodi – jak moc je loď ponořena do vody), tedy jak moc se zpomaluje loď v určité rychlosti.
Například zvýšení váhy o 10kg v posádce M4x znamená 1,36 vteřin ztraceného času při rychlosti 5:45 na 2000m. Díky tomu, že jsme prohráli o 0,1 vteřiny tak 1,36 vteřin je hodně. Jeden kilogram by znamenal 0,14 vteřin, což by stačilo na finále A za předpokladu, že by síla sportovce zůstala neměnná. Tuto matematickou kalkulaci můžeme použít na jakoukoliv disciplínu. U skifu 1kg navíc znamená 0,6 vteřiny. Mnohem víc než u M4x.
Podobná kalkulace je možná při porovnání individuálních časů na Concept2 a různé váhy. Díky tomu, že mám informace o polské M4x (závodní váha, časy na Concept2) mohu svůj tým s těmito daty porovnávat. Polský průměr Concept2 na 2000m je 5:57,3 při průměrné váze 92,2kg. Naše M4x vážila na MČR v Olomouci 90,5 kg a průměrný výkon na Concept2 byl 6:01,3. Když vezmeme v potaz skutečnost, že naše posádka je „trochu lehčí“ a že mokrý povrch lodi je menší, můžeme „upravit“ náš výsledek matematicky a můžeme získat výkon 6:00,4. Pro mě to znamená, že jsme hodně pozadu za polskou posádkou v naší fyzické výkonnosti. Cíl je být lepší než polská posádka do budoucna. Proto potřebujeme zlepšit naše výkony na Concept2, ale zároveň udržet stejnou tělesnou váhu, nebo dokonce tělesnou váhu snížit na závodní období. Neříkám, že bychom všichni měli být lehké váhy, ale věřím, že každý veslař má optimální tělesnou váhu, který by se měl projevit v nejlepším výkonu na vodě. „Tuk“ nepohání veslařskou loď.
Jak snížit tělesnou váhu a zároveň si udržet vysokou úroveň výkonu?
Je vědecky znovu a znovu dokazováno, že zdravá a na antioxidanty bohatá strava podporuje regeneraci stejně tak imunitu proti infekcím a onemocněním a překvapivě je také dobrou zbraní proti únavovým zraněním. Zdravá strava normálně upraví tělesnou váhu na optimální hodnotu. Se zdravou výživou je také možné ovlivnit střevní floru pro lepší boj proti virům. Znalost zdravé výživy se v nejlepším případě přenese přes sportovce na jejich rodiny, jejich po-sportovní život a umožní lidem dobré zdraví.
V Dukle máme skvělé místo na zlepšení výživy sportovců. Věřím, že je to velmi efektivní způsob, jakým dosáhnout lepší zdraví sportovců v průběhu tréninků a závodů, ale také lepších výsledků při závodech. V letošním roce jsme vylepšili stravování na soustředěních a já silně věřím, že bychom měli v těchto snahách nadále pokračovat přes stravování na všech závodech a soustředěních. V budoucnu budu
o této problematice psát podrobněji, přesto se ptejte na cokoliv pokud máte otázky.
Silový trénink
My, jako trenéři se snažíme vytrénovat rychlé veslaře. Viděl jsem tréninky na nárůst svalové hmoty vrchní části těla, která závodníkovi přidává váhu, ale ne rychlost pro veslování. Nerelevantní váha také zpomaluje loď. Síla, speciálně horní části těla, není téměř nikdy určujícím faktorem pro veslařskou výkonnost. Když se jednoduše podíváme na většinu úspěšných veslařů, velká skupina z nich jsou vysocí a štíhlí závodníci s dlouhými svaly a minimem tělesného tuku. Vždycky zde budou výjimky potvrzující pravidlo, ale být výjimkou znamená mít výjimečné fyziologické parametry, které většina lidí nebude nikdy mít.
Prevence onemocnění
Dobrá výživa podporuje imunitní systém. Jak zabránit virům v šíření je mytí rukou hlavně před jídly, a také používat individuální lahve na pití v průběhu tréninku a závodů.
Vzdělání
Věřím, že potřebujeme vybudovat život sportovců tak, že se mají možnost připravit na život po sportovní kariéře na vrcholné úrovni. Myslím si, že je velmi důležité, že sportovci se chtějí zlepšit ve sportu, ale zároveň také v dalších oblastech života. Studium a veslování je možné zkombinovat na vrcholné úrovni. Znamená to vysokou míru soustředění a motivaci, ale je to možné. K tomu, abychom měli úspěšné veslaře, potřebujeme sportovce, kteří mají výjimečnou motivaci k učení se nových věcí a ke zlepšení fyzické kondice.
Veslování není pouze matematika, ale také hodně dovedností a pocitů. Je hodně způsobů jak naučit dobrou veslařskou techniku. Každý trenér má svůj způsob. Můj způsob je, že se snažím naučit veslaře vnímat a cítit směr síly, která pohybuje loď každým tempem. Porozumění a cítění pohybu jsou nezbytné pro pochopení podstaty veslařského tempa.
V průběhu mého krátkého času jsem již něco viděl z českého veslování. Rád bych se s Vámi podělil o své úvahy, které snad pomohou českým veslařům být rychlejší a VYHRÁT na mistrovství světa nebo na olympijských hrách. V Poznani jsme viděli, že máme dobrou tréninkovou filozofii a veslařskou techniku. Několik lodí se probojovalo do finále A; rád bych poznamenal, že zde nejsem, abych kritizoval české trenéry, kteří udělali skvělý kus práce, ale rád bych přinesl nové úhly pohledu, které mohou pomoci naším lodím být ještě lepší.
Co zlepšit?
Jako bývalý trenér lehkých vah jsem viděl vliv tělesné váhy na rychlost lodě, který může být větší, než si můžeme myslet. Snížení tělesné váhy je první věc, kterou se můžeme zrychlit. Můžeme matematicky spočítat kolik jeden kilogram váhy přidává na mokrém povrchu lodi (mokrý povrch lodi – jak moc je loď ponořena do vody), tedy jak moc se zpomaluje loď v určité rychlosti.
Například zvýšení váhy o 10kg v posádce M4x znamená 1,36 vteřin ztraceného času při rychlosti 5:45 na 2000m. Díky tomu, že jsme prohráli o 0,1 vteřiny tak 1,36 vteřin je hodně. Jeden kilogram by znamenal 0,14 vteřin, což by stačilo na finále A za předpokladu, že by síla sportovce zůstala neměnná. Tuto matematickou kalkulaci můžeme použít na jakoukoliv disciplínu. U skifu 1kg navíc znamená 0,6 vteřiny. Mnohem víc než u M4x.
Podobná kalkulace je možná při porovnání individuálních časů na Concept2 a různé váhy. Díky tomu, že mám informace o polské M4x (závodní váha, časy na Concept2) mohu svůj tým s těmito daty porovnávat. Polský průměr Concept2 na 2000m je 5:57,3 při průměrné váze 92,2kg. Naše M4x vážila na MČR v Olomouci 90,5 kg a průměrný výkon na Concept2 byl 6:01,3. Když vezmeme v potaz skutečnost, že naše posádka je „trochu lehčí“ a že mokrý povrch lodi je menší, můžeme „upravit“ náš výsledek matematicky a můžeme získat výkon 6:00,4. Pro mě to znamená, že jsme hodně pozadu za polskou posádkou v naší fyzické výkonnosti. Cíl je být lepší než polská posádka do budoucna. Proto potřebujeme zlepšit naše výkony na Concept2, ale zároveň udržet stejnou tělesnou váhu, nebo dokonce tělesnou váhu snížit na závodní období. Neříkám, že bychom všichni měli být lehké váhy, ale věřím, že každý veslař má optimální tělesnou váhu, který by se měl projevit v nejlepším výkonu na vodě. „Tuk“ nepohání veslařskou loď.
Jak snížit tělesnou váhu a zároveň si udržet vysokou úroveň výkonu?
Je vědecky znovu a znovu dokazováno, že zdravá a na antioxidanty bohatá strava podporuje regeneraci stejně tak imunitu proti infekcím a onemocněním a překvapivě je také dobrou zbraní proti únavovým zraněním. Zdravá strava normálně upraví tělesnou váhu na optimální hodnotu. Se zdravou výživou je také možné ovlivnit střevní floru pro lepší boj proti virům. Znalost zdravé výživy se v nejlepším případě přenese přes sportovce na jejich rodiny, jejich po-sportovní život a umožní lidem dobré zdraví.
V Dukle máme skvělé místo na zlepšení výživy sportovců. Věřím, že je to velmi efektivní způsob, jakým dosáhnout lepší zdraví sportovců v průběhu tréninků a závodů, ale také lepších výsledků při závodech. V letošním roce jsme vylepšili stravování na soustředěních a já silně věřím, že bychom měli v těchto snahách nadále pokračovat přes stravování na všech závodech a soustředěních. V budoucnu budu
o této problematice psát podrobněji, přesto se ptejte na cokoliv pokud máte otázky.
Silový trénink
My, jako trenéři se snažíme vytrénovat rychlé veslaře. Viděl jsem tréninky na nárůst svalové hmoty vrchní části těla, která závodníkovi přidává váhu, ale ne rychlost pro veslování. Nerelevantní váha také zpomaluje loď. Síla, speciálně horní části těla, není téměř nikdy určujícím faktorem pro veslařskou výkonnost. Když se jednoduše podíváme na většinu úspěšných veslařů, velká skupina z nich jsou vysocí a štíhlí závodníci s dlouhými svaly a minimem tělesného tuku. Vždycky zde budou výjimky potvrzující pravidlo, ale být výjimkou znamená mít výjimečné fyziologické parametry, které většina lidí nebude nikdy mít.
Prevence onemocnění
Dobrá výživa podporuje imunitní systém. Jak zabránit virům v šíření je mytí rukou hlavně před jídly, a také používat individuální lahve na pití v průběhu tréninku a závodů.
Vzdělání
Věřím, že potřebujeme vybudovat život sportovců tak, že se mají možnost připravit na život po sportovní kariéře na vrcholné úrovni. Myslím si, že je velmi důležité, že sportovci se chtějí zlepšit ve sportu, ale zároveň také v dalších oblastech života. Studium a veslování je možné zkombinovat na vrcholné úrovni. Znamená to vysokou míru soustředění a motivaci, ale je to možné. K tomu, abychom měli úspěšné veslaře, potřebujeme sportovce, kteří mají výjimečnou motivaci k učení se nových věcí a ke zlepšení fyzické kondice.
Veslování není pouze matematika, ale také hodně dovedností a pocitů. Je hodně způsobů jak naučit dobrou veslařskou techniku. Každý trenér má svůj způsob. Můj způsob je, že se snažím naučit veslaře vnímat a cítit směr síly, která pohybuje loď každým tempem. Porozumění a cítění pohybu jsou nezbytné pro pochopení podstaty veslařského tempa.
maanantai 14. syyskuuta 2009
EM-kisat, Brest
Tänä iltana istahdetaan bussiin Prahassa ja huomenna illalla noustaan bussista Brestissä. Matka ei ole valtavan pitkä, mutta tiet ovat Puolassa hitaita kulkea. Brestiin ollaan menossa, tosin muuttunein suunnitelmin.
Tomas Karas on sairaana eikä pääse reissuun joten pariaironelonen ei lähde. Kokeilimme Jakub Houskaa neloseen, mutta homma ei lähtenyt toimimaan, niinpä kisat vedetään ryhmäni miesten osalta seuraavasti:
Pariairokaksikko Miehet (M2x): Petr Buzrla - David Jirka
Yksikkö Miehet (M1x): Jakub Houska
Näin ensimmäistä kertaa kaksikon vesillä tänään ja se oli positiivinen yllätys. Saa nähdä miten kisat menevät, jos homma kestää kasassa niin edellytykset ovat vaikka mihin. Petr ja David ovat taistelijoita isolla T:llä. Tekniikan ja yhteissoudun toimiessa voimme nähdä positiivisen yllätyksen, mutta toisaalta viikon harjoittelun jälkeen on mahdollista että soutu ailahtelee niin paljon että vauhti ei riitä hyvään sijoitukseen. Venekunnan keskipaino on n. 88kg ja ergokeskiarvo n. 6:00, fysiikan puoleen on siis jotain saumaa onnistumiseen. Jakub Houskalta odotan lähinnä hyviä kisavetoja ja taisteluita, sijoituksesta viis. Hänelle matka on opintomatka ja kaikki päänahat ovat plussaa.
Kaikkiaan meitä lähtee bussilastillinen. M4-, LM4-, LM2x, LW2x, W1x, W2x, M1x ja M2x valmentajineen, fysioineen ja kuskeineen.
EM-kisojen jälkeen on sitten kausi ohi, ja tulee olemaan ainalyysin aika kuluneesta kaudesta.
Tomas Karas on sairaana eikä pääse reissuun joten pariaironelonen ei lähde. Kokeilimme Jakub Houskaa neloseen, mutta homma ei lähtenyt toimimaan, niinpä kisat vedetään ryhmäni miesten osalta seuraavasti:
Pariairokaksikko Miehet (M2x): Petr Buzrla - David Jirka
Yksikkö Miehet (M1x): Jakub Houska
Näin ensimmäistä kertaa kaksikon vesillä tänään ja se oli positiivinen yllätys. Saa nähdä miten kisat menevät, jos homma kestää kasassa niin edellytykset ovat vaikka mihin. Petr ja David ovat taistelijoita isolla T:llä. Tekniikan ja yhteissoudun toimiessa voimme nähdä positiivisen yllätyksen, mutta toisaalta viikon harjoittelun jälkeen on mahdollista että soutu ailahtelee niin paljon että vauhti ei riitä hyvään sijoitukseen. Venekunnan keskipaino on n. 88kg ja ergokeskiarvo n. 6:00, fysiikan puoleen on siis jotain saumaa onnistumiseen. Jakub Houskalta odotan lähinnä hyviä kisavetoja ja taisteluita, sijoituksesta viis. Hänelle matka on opintomatka ja kaikki päänahat ovat plussaa.
Kaikkiaan meitä lähtee bussilastillinen. M4-, LM4-, LM2x, LW2x, W1x, W2x, M1x ja M2x valmentajineen, fysioineen ja kuskeineen.
EM-kisojen jälkeen on sitten kausi ohi, ja tulee olemaan ainalyysin aika kuluneesta kaudesta.
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