The Sub-7 Experiment

Tag: Strength Training

  • The Jigsaw Pieces Are Dropping Into Place

    I think I can see it coming together now.

    It’s been a fairly quiet week on the rowing front. I did a big row at the weekend and then kept things calmer through the week — a few walks, nothing massively strenuous.

    Yesterday I went for my second bike fitting and it was a great afternoon. BikeFit Barry did a brilliant job as always. It’s nice to feel the cycling side getting dialled in again too.

    Then today, WHOOP had my recovery in the yellow. A “go” day, but not a flat-out day.

    Coach GPT put 5x 500-metre intervals into the plan at a target pace of 1:52/500m and a stroke rate of 24–26. My first reaction when I saw it was: that’s a bit much.

    But I’ve just completed it.

    I did the five 500s and it felt good. It felt strong. More importantly, it felt like these are the pieces that begin to sew the whole Sub-7 thing together. I’ve still got a fair way to go, but I can see how the jigsaw is starting to make a picture.

    What struck me today is that the speed and power were controlled. Rhythmic. Consistent. Sustained. A while back that kind of pace would have been something I’d either dream about or attempt while flailing around. Today it was work, but it was managed work.

    I even did a sixth 500m a bit faster, and yes, it was still controlled.

    So, it’s coming together. I can see it now. Maybe six to nine months away, but the direction is right: more gym work, more strength work, and more controlled rowing at the speeds that matter.

    Right. Time to go and do some work.

    This is The Sub-7 Experiment — and I can see it now.

  • Friday Strength, Blue Sky Head

    That was a good strength session.

    A couple of things helped. First off, it’s Friday, which is always a good day. Secondly, it’s one of those proper winter days: cold enough that there was ice on the car this morning, but the sky is blue and the sun is out. That kind of day always lifts the spirits.

    I had a solid hour going around the weights and really enjoyed it. I even upped the weight on a couple of things, which felt good — progress without drama.

    One thing I’m noticing more and more is how much having a rowing machine at home changes what the gym is for. I’m genuinely privileged to have the RowErg in the shed. It means that when I do go to the gym, I can use the rower there just as a warm-up and then focus properly on strength training. No juggling my hour between rowing and weights. Just warm up, lift, leave.

    Grateful for that.

    Right. Time to go and start the rest of the day.

    This is The Sub-7 Experiment.

  • A Good Day to Lift

    Today is Tuesday, and when I opened the curtains this morning the sun was actually shining. Hooray.

    If I am completely honest, the first thing I thought about was walking on the beach and looking at the sea. That was the real temptation. But I have work commitments and a day to get on with, so instead I went to the gym and did a strength session.

    And it was great. I really enjoyed it and I am very glad I went. Today is a good day.

    I saw something on Instagram recently that came back to me while I was training. It was the idea that we always call in sick when we feel terrible, but we never call in well.

    Wouldn’t it be brilliant to phone work and say, “I’m not coming in today because I feel great, and I’m going to walk on the beach and look at the sea”?

    I might float that with my manager next time I see him. I doubt it will take off, with deadlines to meet and targets to hit, but the idea still makes me smile. A day off not because you are broken, but because you are actually doing well and want to enjoy it.

    For today, though, I am doing the grown-up version. I lifted, I feel good, and now I am going to get some work done.

    This is The Sub-7 Experiment.

  • Back and Building

    And we’re back. Thirty minutes on the rower, steady pace, light resistance, just finding rhythm again. Nothing heroic, just movement with purpose.

    After that, some strength work: sled pushes at 80 kg, solid but controlled, then farmer’s and suitcase carries with 20 kg in each hand. Nothing fancy, just the foundations.

    It feels good to move with intent again. Each session adds a little more confidence, a little more strength. The engine’s coming back online.

    This is The Sub-7 Experiment — back and building.

  • A Letter to My Future Self

    Wednesday Strength Session

    Wednesday and it’s a strength session in the gym today — the first one for a good while.

    And it felt… flat. Underpowered. Enlightening?

    The rowing warm-up was clunky at best, off form, and left my head all over the place. Then the weights — fine, but I was down a few kilos from before. That’s no surprise really, given how long it’s been since I last did strength work.

    On to the sleds: 100 kg pushes with arms straight and bent, followed by 80 kg sled rope pulls. All of that was fine, but I only did three sets instead of five, and I let myself walk away from the last two.

    They say mindset is everything, and the power of the mind immense — and today I let mine get in the way. I’m still wondering why.

    I always feel sad at the end of summer, knowing we’re heading into short, dark days with dropping temperatures. I don’t mind the cold; I just don’t like being cold. But it’s the lack of sunshine that gets me. Maybe I’m feeling it more right now because I’m trying a new Vitamin D supplement and it isn’t agreeing with me. Maybe it’s the crash from all the honey in my cycling food at the weekend. Or maybe it’s simply still recovery from the 121 km on the bike.

    Whatever it is, I need to remember to be kind to myself and just let it be what it is. They say what you resist persists, so go easy on yourself.

    I think I’ll put a note in my calendar for June next year — a letter to my future self, reminding me how I feel right now after taking a summer off from measuring things: calories, distance, effort, kilos lifted or carried. That letter will say something like:

    Loosen up, but don’t let go completely.
    Keep some rhythm in the gym.
    Enjoy your summer, but don’t drift so far that September feels like a restart.
    Future you will thank you

    Right now, the Sub-7 goal feels far away. Not as far as when I first set it last year, but certainly further than it felt in June. So this little reminder to my future self will be worth it.

    This is The Sub-7 Experiment.