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Sep 9 2015

2015 World Masters Schedule

This post is a shameless copy of this post by Ben Redman.

My schedule is the following:

Thursday

Event 106 M B 2X Heat 5 Start 13:50
M1 BRA C.R. Vasco da Gama Carlos Eladio Rodrigues Costa (1968), Guilherme Armando (1980)
M2 GER Ratzeburger R.C. Jens Burow (1967), Jörg Lehnigk (1980)
M3 CZE C.V.K.Brno, Lodní Sporty Brno Sander Roosendaal (1972), Radek Otevrel (1977)
M4 NED R.Z.V. De Amstel Maarten Juch (1976), Sjoerd Verhallen (1973)
M5 BEL V.V.R. Gent Christophe Larrangé (1966), Wouter Hermsen (1981)
M6 GER R.C. Protesia Hamburg Jan Zamow (1968), Hagen Ohltmann (1979) M
7 ESP R.C.R. Alicante Basilio Pueo-Ortega (1973), Alberto Jarabo-Pereda (1974)
M8 GBR Peterborough City R.C. Steven Cranfield (1978), Ian Palmer (1969)

Friday

Event 208 M B 4X Heat 1 Start 09:34

E1 CZE C.V.K.Brno Tomas Nahodil (1984), Martin Krocil (1967), Ondrej Hubik (1983), Sander Roosendaal (1972)
E2 GER Stuttgart-Cannstatter R.C. Matthias Gathmann (1973), Andreas Kaiser (1977), Max Schramm (1979), Matthias Penkner (1980)
E3 SWE Vänersborgs R.K. Mikael Werner (1975), Joakim Swahn (1979), Marcus Ankar (1979), Thony Boström (1978)
E4 AUT Wiking Spittal Markus Schützelhofer (1977), Gerald Olsacher (1978), Paul Paternoss (1980), Martin Moser (1979)
E5 INT Northwich RC (GBR), Strathclyde Park (GBR), Texas R.C.
(USA)
Simon Borchelt (1981) USA , Jonathan Morrissey (1981) GBR , Stewart Plant (1977) GBR , Peter Venables (1973)
GBR
E6 ITA Canottieri Padova Stefano Bertazzo (1967), Lorenzo Moi (1987), Giovanni Spandri (1973), Rampado (1984)
E7 GER Neuruppiner Ruderclub e.V., R.C. Havel Brandenburg Oliver Papenbrock (1983), Lars Beilfuss (1976), Jens Beilfuss (1973), Enrico Goldstein (1973)
E8 FRA Sport Nautique Compiègnois Laurent Brosseau (1984), Guillaume Lecocq (1983), Samuel Viandier (1974), Philippe Debaye (1969)

Event 229 M C 2X Heat 3 Start 14:15
O1 RUS Dynamo Moscow R.C. Mikhail Yurchenko (1970), Dmitrii Ovechko (1971)
O2 PER Club de Regatas Lima Marco Sanguineti (1969), Ricardo Suito (1975)
O3 POL K.S. Posnania-R.B.W. Pawel Szczepaniak (1970), Gerard Bednarek (1971)
O4 GER R.C. Aken, R.V. Dessau Carsten Albert (1977), Siegfried Mehl (1962)
O5 FRA S.N. Avignon Norbert Achery (1968), Pascal Fourey (1973)
O6 INT Beatrix Eindhoven R.V. (NED), C.V.K.Brno (CZE) Sander Roosendaal (1972) CZE , Arjan Buist (1969) NED
O7 NED R.I.C. Amsterdam Roel van der Steen (1967), Bart Guijt (1974)
O8 GER R.C. Oberhavel Hennigsdorf Mike Jungemann (1966), Andreas Köckeritz (1973)

Saturday

Event 307 M B 1X Heat 7 Start 09:41
H1 NOR Aalesunds R.K. Are Prytz Berset (1973)
H2 CZE C.V.K.Brno Sander Roosendaal (1972)
H3 GER R.V. Hellas Offenbach Erkut Tinaz (1969)
H4 IRL Commercial R.C. Renatas Dainys (1972)
H5 GER Münchener Ruder-Club von 1880 e.V. Hans Weytjens (1968)
H6 BEL S.R.U.N.Liège Christophe Campolini (1971)
H7 NED K.R.Z.V. De Hoop Amsterdam Kees Hooft (1973)
H8 GBR Norwich R.C. Tim Davies (1974)

Event 317 M A 4X Heat 2 Start 11:46
U1 ITA A.S.D. Canottieri Monate Stephane Jedrzejczak (1985), Alessandro Michellon (1980), Diego Bina (1980), Giovanni Marino (1978)
U2 INT S.C. Porto (POR), T.R.T.Hazewinkel (BEL) Stijn Cornelis (1985) BEL , Xavier De Groot (1979) BEL , Nico Roels (1975) BEL , Luis Rodrigues (1979) POR
U3 GER Neuruppiner Ruderclub e.V., R.C. Havel Brandenburg Oliver Papenbrock (1983), Lars Beilfuss (1976), Jens Beilfuss (1973), Enrico Goldstein (1973)
U4 CZE C.V.K.Brno Tomas Nahodil (1984), Martin Krocil (1967), Ondrej Hubik (1983), Sander Roosendaal (1972)
U5 NED Tilburgse Open R.V. Peter de Wijs (1964), Michiel Roos (1986), Boris Veldkamp (1980), Robert paul Prijt (1964)
U6 GER Schweriner R.G. Sebastian Pahl (1983), Christoph Schön (1984), Martin Meermann (1958), Markus Krenzien (1973)
U7 SWE Vänersborgs R.K. Mikael Werner (1975), Joakim Swahn (1979), Marcus Ankar (1979), Thony Boström (1978)
U8 AUT Wiking Spittal Markus Schützelhofer (1977), Gerald Olsacher (1978), Paul Paternoss (1980), Martin Moser (1979)

Sunday

Mix C 2x and Mix C 4x. Schedule not yet known.

We left Brno at 5am this morning and drove to Hazewinkel in 11 hours. The guys who are towing the trailer are still driving, there estimated arrival is 10pm, one and a half hours from now. The boat area is already pretty full.

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51Eu2ObMi-L._SX342_BO1,204,203,200_

Sep 7 2015

Das Buch

No training today. A very long day at work, followed by preparing the double for transport. It started to rain when we were doing that, so I decided to leave the single for tomorrow. Hopefully I will be able to leave work earlier than today.

In the afternoon, I received a phone call from my son (10). It was in the middle of a meeting, so I said to my colleague: “Sorry, my son is calling. I have to answer this. It may be something important.”

Here’s is the conversation:
– “Hi, what’s up?”
– “Dad.”
– (Slightly concerned) “Yes, Dominik, what’s up?”
– “I am at home. Just wanted to tell you that a parcel was delivered for you. The guy wanted a signature, so I signed.”
– “Oh. Great. Thanks.”
– “Yeah, I am just informing you, right.”
– “Yes. Thanks.”
– “I am bringing this to your attention. I signed.”

I laughed. He just wasn’t entirely sure that he had done the right thing so he just wanted to be sure.

The parcel contained this:
51Eu2ObMi-L._SX342_BO1,204,203,200_

It’s the book “Masterrudern, das Training ab 40” by Volker Nolte and Wolfgang Fritsch. So far I have just been browsing and looking at illustrations. My impression? I think it is a nice and complete book (272 pages) summarizing all the stuff a Master Rower needs to know. The book is written as an entry level text, so I sort of expect to already know most of the stuff by figuring it out (trial-and-error style) and discussions on erg training schedules here and on the various erg and rowing dedicated fora and blogs. Also, much of the stuff on training theory and training plans is quite sport independent. But that’s OK. I am looking forward very much to reading the book from front to back and find the stuff I didn’t know yet. Also, it’s interesting to see these authors’ take on Masters Rowing.

Here’s a quick summary of the contents, and some remarks on what I hope to find in those chapters:

Part I

1 – Masters Rowing

General discussion about age groups and target groups.

2- Aging successfully as a Masters Rower

Discussion of how performance changes with age. A good summary of available literature.

Part II

3 – Learning to row

Not so relevant for me, but good to read. I know how to teach kids to row, but not how to teach adults, who learn slower.

4 – Can technique still be improved?

General chapter about Rowing Technique, including drills. I don’t think this is specific for older rowers.

5 – Rigging for Masters Rowers

This will be interesting. I guess most of us just copy what the elite is doing, but perhaps we should power for a less strong and less flexible body. Personally I look at how elite women are rigging, but as age progresses this may be more and more wrong.

Part III

6 – Training for Master Rowers

6.1 General Remarks

General remarks about how training works. Training effect. Recovery between trainings for older rowers.

6.2 Rowing Trainings

Steady state training. Fartlek. Red Lining. Intervals. Training for specific races (focuses on sprint racing). Training programs.

6.3 Other Trainings

Actually, this is the chapter I want to study in most detail. It covers strength training, erg training, general fitness training and “coordination training”.

7 – Racing for Masters Rowers

Year planning, training planning, training camp and preparing to race. All very useful stuff.

dasbuch

I will write more about the book when I finish reading it.

As a last remark, I find it quite interesting that the book was first published in German. It’s logical, given that German is the authors’ mother tongue, but I think there is a bigger audience for the book in the USA and Canada. As the authors themselves remark in the first chapter, in Europe the percentage of former Elite rowers among Masters is much higher than in Europe. Also, the typical European Masters Rower has started rowing during his youth, whereas the typical North American Masters Rower has started as a young adult, or very often as a Master. Content-wise I think the book is more suitable for the latter.

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Sep 6 2015

Last training in mix quad

Taper has started, so I was a little concerned when Romana proposed to take the bike to the rowing club instead of the car. Unnecessary concern, of course. The bike is an excellent way to warm up and cool down.

Morning cycle: https://www.strava.com/activities/386037589
(I like to go through the hills at Medlanky, but Romana preferred the longer alternative on a solid road and with fewer steep climbs.)

We rowed from Lodni Sporty today, because our quad is in Villach for races. The Wintech quad with a hole in the hull is still not sent for repair. As two rowers in our mixed quad are from Lodni Sporty, it’s not a problem to go over to the bad side and row from there.

Quite windy conditions and huge waves. We rowed to a quiet area in the canyon and did start practices there. Nice to get into the World Champs atmosphere:

“Czech Republic – Attention – ROW”

Numerous starts in headwind, starting with one stroke only until perfection, then two strokes, then three strokes, then an exercise where we did 20 “half” strokes in a row to get the entire boat used to the right stroke length. Then four strokes, and finally a full start, then a start+5.

Same in tailwind.

Then rowed back to LS. Mister Knapek wasn’t there, otherwise I would have wished his daughter good luck. She, Mirka Knapkova, rowed the final in the big World Championships today. When I am writing this, she already came in a silver position. Kim Crow was simply too strong for her.

After the row, we cycled back home, had a quick lunch and then settled in front of the TV to watch some races from Aiguebelette. We saw Synek win and Knapkova come in second place.

Now I have some packing to do. I need to prepare everything for Belgium. There will be no time to pack on Monday or Tuesday.

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prehrada

Sep 5 2015

Small Pyramid

A small pyramid

Probably the last training in the single before Belgium. Sunday mixed quad, Monday probably a rest day and Tuesday the Masters quad. Reduced intensity a week before the race, so I did the “small pyramid”:


20 seconds @ 40spm
20 seconds rest
40 seconds @ 38spm
40 seconds rest
60 seconds @ 36spm
60 seconds rest
40 seconds @ 38spm
40 seconds rest
20 seconds @ 40spm

Rowing in the single, I did all intervals at a slightly lower stroke rate. The 20 seconds were going to be standing start and then keep the rate high. The 40 seconds were going to be above race pace, and the minute was going to be at race pace, but with a “15 stroke move” after 15 strokes.

I had been reading in my edition of Nolte’s “Rowing Faster” (first edition) and there was a remark on “race moves”:

  • A 10 stroke move is too short to change how the race is unfolding
  • A 20 stroke move is too long to get the crew to really row at higher intensity/stroke rate
  • The ideal is a 15 stroke move
  • This has to be trained in intervals sessions in order to simulate how it feels during the race (including tiredness).

So I decided to build that 15 stroke move into my 60 seconds, imagining that I would be sprinting for the line.

I met another sculler at Rokle, and he agreed to do the 20 seconds from standing start with me, even though he was coming out of a long steady state session towards the castle. It is always nice to have someone rowing next to you. I beat him by about a length.


| Dist_ | Time_ | Pace__ | _SPM | avg HR | max HR | Remarks
| 02051 | 12:51 | 03:07.9 | 19.6 | 140 | 176 | WU
| 00096 | 00:20 | 01:44.4 | 37.8 | 129 | 159 | 20 sec from standing start
| 00064 | 00:19 | 02:29.0 | 21.4 | 169 | 171 | rest
| 00195 | 00:41 | 01:45.4 | 33.5 | 175 | 182 | 40 sec
| 00135 | 00:40 | 02:28.2 | 21.2 | 180 | 183 | rest
| 00273 | 01:00 | 01:49.8 | 33.2 | 182 | 185 | 60 sec with "move"
| 00176 | 01:00 | 02:50.5 | 18.4 | 177 | 185 | rest
| 00017 | 00:39 | 18:36.2 | 32.9 | 179 | 181 | 40 sec; GPS trouble

I do not have reliable data for the second 40 seconds and 20 seconds intervals, because the XGPS160 decided to stop measuring distance.

malapyramida

I am quite happy with how it went. I managed to hit my race stroke rate quite well and row a 1:49 split during the 60 seconds effort. The “15 stroke move” was intense but good. In the 40 seconds I rowed around 1:45 split.

At Sirka, I took a panorama picture of the lake:
prehrada

Then I rowed next to one of Romana’s new girls for a while to give her instructions. A 17 year old who was on a rowing camp in Italy this summer and decided that she wants to continue with rowing. She’s definitely talented and according to Romana who did a 2x10min on the erg with her, her erg fitness is quite good. It will be nice for Romana to have a new beginner to take care of. If she will be a good race rower, will depend on how often she will show up at practice. So far she seems to enjoy learning a new skill.

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2x750b

Sep 3 2015

2x750m in the double with Radek. Nice flat water. Temperatures around 19 degrees C. We had a pair to row against, but the pair is of course a lot slower than the double.

The first 750m was rowed at 90% effort and a lower stroke rate. The second one was at race pace. I reset CrewNerd after 2500m of warming up with a few high stroke rate bursts, so the data are without warming up.


|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|00245|00:51|01:43.9| 32.6 | 150 | 173 |08.8| 250m
|00250|00:53|01:45.9| 30.5 | 176 | 178 |09.3| 250m
|00250|00:54|01:47.8| 30.8 | 179 | 180 |09.0| 250m
|02971|18:57|03:11.4| 19.1 | 140 | 180 |08.2| rest
|00249|00:51|01:42.3| 35.2 | 157 | 177 |08.3| 250m
|00250|00:52|01:43.9| 32.6 | 179 | 181 |08.9| 250m
|00247|00:53|01:47.3| 32.1 | 182 | 182 |08.7| 250m
|02233|13:37|03:02.9| 19.0 | 134 | 182 |08.6| Cooldown


dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
1493_____|_05:14____|_1:45.2|171|32.3|8.9|Main set
2233_____|_13:37____|_3:02.9|134|19.0|8.6|Cool down
2971_____|_18:57____|_3:11.4|140|19.1|8.2|rest meters
6697____|_37:48____|_2:49.3|143|19.2|9.2|_Total

2x750b 2x750

Quite happy with the rowing. The paces are slightly disappointing, but technique wise this was more than OK.

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3x5x30a

Sep 2 2015

Masters Men’s Quad – Grunt Fest

Another version of 3x(5×30″), this time as advertised here, but as this was the quad we would do the first 5 in 36spm, second 5 in 38spm, third 5 in 40spm.

The weather has changed. A 10 degree (C) temperature drop from yesterday. Paddle boarders and swimmers have disappeared. It was windy today but by the time we hit the lake it was calming down.

On Monday I rowed a slightly different version of this in the mixed quad. Today was totally different. I was exhausted from work. But that was not the only difference. The mixed quad rows on technique, stability, and manages to go fast by that. The Men’s Masters quad is more aggressive but that doesn’t always lead to results. Today was a good example.

Somehow we had agreed that every interval should be well below 1:30 pace. After the 30″, I would shout the average pace for that interval. Problem was that I forgot the XGPS160, so we were relying on the iphone GPS with reduced precision. On such short intervals there can be a 5 second error on the pace. So I had to shout a result above 1:30 a few times, which greatly frustrated the team. The result was that more and more grunt was put into the rowing, until we were all in the red zone and the bow rower couldn’t hear me any more because of the grunting of Martin on #2.

Here are the stats. CrewNerd gives higher stroke rate averages.


| Dist_ | Time_ | Pace__ | _SPM | avg HR | max HR | DPS | Remarks
| 02041 | 12:39 | 03:05.9 | 18.7 | 125 | 146 | 08.6 | WU
| 00180 | 00:31 | 01:26.0 | 35.7 | 154 | 170 | 09.8 | 36spm #1 tailwind
| 00104 | 00:30 | 02:24.5 | 23.3 | 169 | 174 | 08.9 | rest
| 00165 | 00:29 | 01:27.8 | 34.9 | 174 | 179 | 09.8 | 36spm #2
| 00101 | 00:31 | 02:32.8 | 23.7 | 176 | 179 | 08.3 | rest
| 00165 | 00:30 | 01:30.6 | 34.3 | 176 | 180 | 09.7 | 36spm #3
| 00095 | 00:29 | 02:32.5 | 23.0 | 177 | 180 | 08.6 | rest
| 00161 | 00:31 | 01:36.0 | 34.0 | 175 | 179 | 09.2 | 36spm #4
| 00103 | 00:30 | 02:26.1 | 23.6 | 177 | 180 | 08.7 | rest
| 00161 | 00:29 | 01:30.3 | 35.7 | 176 | 179 | 09.3 | 36spm #5
| 01417 | 08:01 | 02:49.7 | 20.0 | 147 | 180 | 08.9 | rest
| 00156 | 00:30 | 01:36.2 | 36.7 | 171 | 177 | 08.5 | 38spm #1 headwind
| 00150 | 00:45 | 02:30.3 | 22.5 | 175 | 178 | 08.9 | rest
| 00157 | 00:29 | 01:32.3 | 36.6 | 178 | 183 | 08.9 | 38spm #2
| 00154 | 00:46 | 02:29.1 | 22.9 | 179 | 184 | 08.8 | rest
| 00151 | 00:30 | 01:39.4 | 36.9 | 179 | 183 | 08.2 | 38spm #3
| 00133 | 00:45 | 02:48.8 | 23.0 | 177 | 183 | 07.7 | rest
| 00171 | 00:30 | 01:28.0 | 36.9 | 176 | 180 | 09.3 | 38spm #4
| 00122 | 00:44 | 03:00.1 | 22.4 | 176 | 182 | 07.5 | rest
| 00172 | 00:31 | 01:29.9 | 36.9 | 175 | 181 | 09.0 | 38spm #5
| 01132 | 08:00 | 03:32.0 | 20.2 | 144 | 181 | 07.0 | rest
| 00169 | 00:30 | 01:28.7 | 39.7 | 163 | 174 | 08.5 | 40spm #1 tailwind
| 00186 | 01:00 | 02:41.2 | 22.9 | 170 | 175 | 08.1 | rest
| 00178 | 00:30 | 01:24.3 | 38.8 | 175 | 180 | 09.2 | 40spm #2
| 00203 | 00:59 | 02:25.4 | 22.6 | 176 | 180 | 09.1 | rest
| 00167 | 00:31 | 01:32.9 | 38.3 | 176 | 181 | 08.4 | 40spm #3
| 00194 | 00:59 | 02:31.8 | 22.3 | 175 | 182 | 08.8 | rest
| 00164 | 00:31 | 01:34.3 | 38.3 | 175 | 181 | 08.3 | 40spm #4
| 00207 | 00:59 | 02:22.5 | 23.1 | 175 | 182 | 09.1 | rest
| 00170 | 00:31 | 01:31.4 | 37.0 | 175 | 181 | 08.9 | 40spm #5
| 02211 | 12:02 | 02:43.3 | 19.3 | 153 | 181 | 09.5 | CD

Short summary:

dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2041_____|_12:39____|_3:05.9|125|18.7|8.6|warmup
2488_____|_07:33____|_1:31.0|173|36.7|9.0|Main set
2211_____|_12:02____|_2:43.3|153|19.3|9.5|Cool down
4302_____|_24:58____|_2:54.1|156|21.1|8.2|rest meters
11042____|_57:12____|_2:35.4|152|19.5|9.9|_Total

3x5x30a

Average pace about 1:31. Shoot.

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ctc

Aug 31 2015

Monday: CTC & Quad Training

Last day of the month. Just a few hours left to do the CTC.

I arrived at the club very early, spent an hour offloading our boats from the trailer, rigging them and giving them a good wash. Then I had some time left before our quad training at 6pm. So I went to the erg room and rowed the 3×9 min that is this month’s CTC. Not doing the CTC that was chosen by my own team, Free Spirits, didn’t feel right.

However, with an intensive quad training ahead I couldn’t do this at a decent pace. I decided to do it at warming up pace and try to hit 2:15.0 pace exactly, 2000m per interval, 6000m in total. Here is how I managed:

ctc

I rowed 1m too much in the first interval, but somehow the numbers still add up to 6000m.

The mixed quad training was excellent. The training plan prescribed:

3x(5×30″)/R8 (1) 30″/30″ @36spm, (2) 30″/45″ @ 38spm, (3) 30″/60″ @40spm

However, I changed it a bit. I decided it would be more interesting to row the 5×30″ as 30″ @ 40spm, 30″ @ 38 spm, 30″ @ 36 spm, 30″ @ 38spm, 30″ @ 40spm.

This being the last day of the school vacation and temperatures hitting 35 degrees again, the lake was full of paddle boarders, swimmers, windsurfers, pedal boats and motor boats. We decided to leave the lake and row the first two intervals in the canyon. The problem was the setting sun and the presence of more paddle boarders there. Somehow, we managed.

The problem with the paddle board paddlers is that they are very inexperienced, are glad they manage to stand up, go very slow, on the wrong side of the river, do not look behind themselves and do not steer well. Also they tend to go in groups so you suddenly have a flock/swarm of paddlers around using the entire width of the river, so you cannot pass them. We had to stop hard a few times during the warming up.

Somehow we managed to do the first two series without problem. Then we rowed back to the lake during the second 8 minute rest period, but by the time we were supposed to start the first 30″ interval, we were in the middle of a swarm of swimmers and paddlers. And, I must mention this, a nude guy on an inflatable raft. The ladies on the paddle boards were not looking at us but at the nude guy, so we had to stop hard before we could pass them.

Here are the stats:

Series 1

30″ / 155m / 1:36.9 /35.9 spm (38 max)

30″ / 152m / 1:39.1 / 37.9 spm (38 max)

30″ / 146m / 1:42.3 / 34.0 spm (38 max)

30″ / 145m / 1:42.7 / 36.0 spm (38 max)

30″ / 150m / 1:40.0 / 37.9 spm (41 max)

Series 2

30″ / 148m / 1:41.8 / 37.9 spm (41 max)

30″ / 147m / 1:42.1 / 36.0 spm (39 max)

30″ / 147m / 1:42.3 / 35.9 spm (37 max)

30″ / 150m / 1:39.8 / 36.0 spm (39 max)

30″ / 134m /1:51.7 / 34.0 spm (39 max) – stopped early to avoid collision with paddlers

Series 3

30″ / 91m / 2:45.4 / 21.9 spm(23 max) – couldn’t row because surrounded by paddling ladies and nude guy on inflatable raft

30″ / 156m / 1:36.5 / 35.9 spm (38 max) – wake

30″ / 151m / 1:39.1 / 35.9 spm (37 max)

30″ / 154m / 1:37.6 / 37.9 spm (39 max)

30″ / 160m / 1:33.6 / 38.0 spm (41 max)

Very happy with today’s training. The boat was super stable, even though Romana on bow seat had to turn her head every second stroke to spot swimmers/paddlers. We managed to row through a wake without problem, and we had less and less difficulty hitting the high stroke rates.

The goal of today’s session is really to get comfortable rowing 35-36spm and I think we achieved that.

No HR data today  because I left the belt at home.

quadpace

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