Sunday 7th January 2024: short 2km warm up row followed by 12km virtual WattBike ride on Zwift and strength session

Short 2km warm up C2 RowErg followed by a virtual WattBike ride on a 11km Zwift course as shown below.

Nice ride and need to increase power by increasing gears more. However improving each time. This was followed by 20 single arm dumbbell 💪 rows on each arm (10kg), 20 barbell bench presses (20kg). 10 barbell curls (20kg) and ended with a I minute abs plank.

Saturday 6th January2024: PNPGC Men’s mixed team training row

PNPGC men’s mixed team training row including race starts, buoy turns, technique improvement exercises. Cox: Julie 6: Jem 5: James 4: Steve 3: Trevor 2: Me 1: Jonny. Nice quiet sea and sunny 😎 so nice row. Look how sunny it is from the GoPro clip below which was taken before we got into training

Friday 5th January 2024: WattBike virtual ride round the Zwift Watopia course

Nice 20km virtual aerobic training ride on WattBike on the Zwift Tempus Fugit Watopia course. This was followed by 20 minute strength training which included 50 crunches, 1minute plank, 20 barbell bench press (20kg), 10 dumbell bicep curls (10kg), 10 dumbbell one arm row L&R (10kg), 20 Tricep extension (5kg) 20 Squats with 20 Kg barbell

Wednesday 3rd January 2024: WattBike Zwift virtual ride followed by strength session and a short C2 RowErg

Just over 10km WattBike on Zwift route followed by strength session of single 10 kg dumbell single arm row left and right. 10 Bicep curl with 10Kg dumbell left and right, 20 barbell bench presses with 20kg, 10 Tricep extension with 5kg dumbell, 50 ab crunches as well as a minute plank. Followed this with a 1km ErgRow.

Monday 1st January 2024: New Year’s blast on WattBike on Zwift flat Watopia route

After sometime only walking during the festive season with friends a New Year’s Day blast 💥 on the WattBike on a zwift flat route. Followed this with a 15 minute weight strength training session with the bar and dumbell