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Oct 11 2015

FISA World Rowing Masters Regatta – Part 2

Meanwhile in the UK, Masters are also thinking about strength training

By sanderroosendaal • Uncategorized • 0

Hradiste 001

Oct 11 2015

Saturday: Hradiště 6km head race

Before My Race

We drove to Babice early in the morning, because our first task was to be at the start at 10am to collect shoes and bags of the kids who started at 10:30. Here are 2 pictures of the start area. It was dry but there was a cold north (tail) wind and it was just a few degrees above zero:

Start area in Siberia
Start area in Siberia
Panorama picture of Siberian Start area
Panorama picture of Siberian Start area

We briefly talked to our head coach, who just came out of the meeting. My biggest opponent, Mr Machacek, had canceled his participation because of illness. I was a bit disappointed, because I would have liked to race him, but illness is illness.

We collected shoes and bags, then drove the 10km (by car) to the finish area. There Romana and I hopped on our bikes and rode along the river to the 3km point, where we picked up some of the Juniors. We basically assisted the head coach shouting steering instructions and general remarks of encouragement to the kids.

Junior sculler
Junior sculler
Junior Pair
Junior Pair
Junior sculler
Junior sculler

There was a gap of about an hour, so Romana and I had time to go into the Moravia rowing club club house and had a warm lunch and hot tea. Great to be able to warm up a bit. In the mean time, it started to rain.

Around 2pm, the last junior had arrived. We loaded three singles on my trailer and drove them back to the start area.

Then I just sat in our club’s minivan and waited for my start time.

My Race

Being the 340th boat in this race, my start was scheduled at 4:45pm, only to be followed by the Women’s Masters. At 4pm, the last girls went on the water and the minivan drove off to the finish area, basically leaving me in the ice cold drizzle in my rowing clothes. I ran a few rounds to get warm, then I started to get the boat ready for an early launch and a few warming up rounds on the river.

We chatted a bit with the other Masters. Our main conclusion was that we were all crazy to do this. Pesat and Cernak teased me by saying they had hoped that I would be ill, because now I would be the certain winner. There was a new guy as well, a Mr Polasek. Apparently a former rower who had just returned to Masters rowing. Here is is World Rowing Bio:

http://www.worldrowing.com/athletes/athlete/8721/polasek-martin

There was also a rather old participant from Ukraine. I had already met him on my Friday training. He started a few minutes before me and I knew he was very slow.

We got ready to start. In the moment of concentration, I forgot to start the Garmin Forerunner, but I didn’t forget CrewNerd. Also, I had the good idea to remove the remove the “glass” from my glasses. It would have been hard to use the mirror through damp glasses full of raindrops.

Pesat started two minutes before me. There was a two minute gap between him and me, because Machacek cancelled. Cernak was one minute behind me, followed by Polasek another minute later.

Task was clear. Row away from Cernak and Polasek, close the gap with Pesat.

Go. I did a start sequence to get up to speed, then slowed down to 28/29spm and tried to keep that. I had a few moments when I dropped to 27spm but I decided to not force it back up to 29spm. I had the feeling I was rowing well, and forcing it in the beginning would have been a mistake.

Here is the summary from CrewNerd. I had defined a “course” in CrewNerd. I made it slightly shorter than the real course to avoid starting the timer while waiting for the start signal. I am surprised by the reported stroke rates. I had the feeling I was doing 27/28 most of the course, not 26spm. Also, I have only data for the 95% of the race part, not for the warming up or the cooling down.


|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|00499|01:53|01:53.2| 27.5 | 170 | 178 |09.7|km 1
|00500|01:57|01:57.1| 26.7 | 175 | 176 |09.6|
|00500|02:04|02:03.9| 26.7 | 176 | 177 |09.1|km 2
|00498|01:59|01:59.4| 26.5 | 178 | 179 |09.5|
|00499|02:00|02:00.3| 26.6 | 179 | 180 |09.4|km 3
|00502|02:02|02:01.5| 26.5 | 179 | 180 |09.3|
|00501|02:03|02:02.8| 26.6 | 180 | 181 |09.2|km 4
|00498|02:01|02:01.4| 26.9 | 181 | 182 |09.2|
|00502|02:02|02:01.4| 27.0 | 181 | 182 |09.1|km 5
|00496|02:00|02:01.0| 27.0 | 182 | 183 |09.2|
|00498|02:03|02:03.4| 27.5 | 182 | 183 |08.9|km 6
|00264|01:03|01:59.1| 28.5 | 183 | 184 |08.8|

After 1.5km I passed the Ukranian guy. After 3km I noticed that Polasek had passed Cernak. Hm. I had the feeling Cernak was slower than I, but now I had to judge if this Mr Polasek was two minutes behind me or less. Staring at them I made the “beer brewery” turn a bit too wide. After that, I decided to ignore the guys behind me and just focus on my own rowing. There were too many turns to check, anyway. I could only see him on the straight bits.

I noticed I had forgotten to remove the head scarf worn as a shawl during the cold wait. I didn’t mind. I wasn’t cold any more, but it was still chilly.

Now I hoped Romana would have found time to drive to the 3km point and cheer me, but that didn’t happen, unfortunately. She had to spend time with her pupil, who I later heard had rowed well, but missed her start slot by 1:20 minutes.

Tailwind was nice and I was doing well until the end. I cranked up the stroke rate to 30 in the last 500m. I heard the bell when Pesat finished, and that was certainly less than 2 minutes before my finish time, because I was well past the 500m mark.

hradiste2

In my last 20 strokes I heard the commentator telling the public that Mr Roosendaal, “who was last year’s winner, had won the sprint races last week, and now he is back to head racing.” Great.

I finished. Put on warm clothes. Forgot to check the watch to check if there were more or less than two minutes between me and Mr Polasek. From the rowing club house balcony, Radek shouted at me that I had “probably” won. I decided to wait.

The information came when I was already on the dock. The speaker announced that the winner was … Mr Polasek. Roosendaal in second place, 6 seconds behind the winner.

I admit I was disappointed.

The Result
The Result. Ignore the 2km and 4km times. I think the kids measuring at the 2km and 4km marks were frozen by the time the Masters category passed

Afterwards, I think I should be happy with the result. The guy beat me by 6 seconds but he is two years younger than I and looks a lot stronger. That means I have kept up with him by rowing technique and good steering. I beat Cernak and Pesat by large margins. In the Open Men’s LightWeight 1x, I would have been 14th out of 20. In the heavyweights, 13th out of 19. The fastest woman was 15 seconds slower than I.

My time was 30 seconds slower than a year ago, but the river was much lower. I think the difference is due to less strong current.

Lessons for next year’s edition:

  1. Minibus parks in finish area, so rowers can enjoy the warm club lounge and its offering of tea, warm food etc before and after the race. Use small cars to shuttle batches of rowers to the start.
  2. Divide tasks between trainers: Cyclists whose only task is to cycle up and down the course and encourage crew, finish area guys who help rowers with boats and loading the trailers
  3. Have someone responsible for food

Anyway, season over. Let the winter preparation begin!

PS Here’s the main Czech TV report about the new tradition of Academic rowing races in Brno: http://www.ceskatelevize.cz/porady/10103510226-sport-v-regionech/315297370030049-univerzitni-souboj-osmiveslic/

By sanderroosendaal • Uncategorized • 4 • Tags: 6km, head race, OTW, race, rowing, single

Babice 001

Oct 9 2015

Hradiště test drive

The club needed my small trailer for tomorrow’s head race, to shuttle singles that are used by more people from the finish to the start. My trailer has the nice property that you can load it with a few singles without removing the wings/riggers.

So I took the opportunity to load my own single on my trailer and go for a morning reconnaissance row in Hradiště. I also had the opportunity to combine it with a work-related visit to the local aircraft manufacturers Evektor and Aircraft Industries.

My timing notes for today were:

  • 5:30 depart from home
  • 5:45 arrive at rowing club; pick up trailer
  • 6:00 depart from rowing club; drive 110km to Babice
  • 7:30 arrive in Babice
  • 8:00 launch and row
  • 9:30 backfrom training
  • 9:45 drive to finish area; park trailer
  • 10:15 drive to Aircraft Industries
  • 10:30 arrive at Aircraft Industries
  • 11:00 meetings
  • 13:30 depart from Aircraft Industries; drive 70km to Brno
  • 15:00 arrive at work; interview candidate

Woke up with the common cold at 5:20. Worked off the program. Arrived at Aircraft Industries at 10:37. I arrived at work 14:55 to interview the candidate. I was never more than 15 minute from the plan.

Here is how I arrived at Babice, in the rain, in the middle of nowhere:

Babice 001

I rowed the 14km from the launch point to the finish and back. I had programmed the race as a “course” in CrewNerd and I test drove this. It was good that I did that. I had placed the start 100m before the real start. Corrected that now, but I discovered that the upgrade of SportTracks seems to have lost my most used plugin: Google Earth Visualisation by Dobrou Extensions. 🙁

The row itself was nice. The mirror works perfectly for steering and I tried to row the ideal course. You can check here:

https://www.strava.com/activities/409295053

On our own river, I had difficulties distinguishing between the two banks in the evening light, but on the Morava river with its green, grassy banks I had no trouble. The ideal course is, according to my estimate, the shortest course that never brings you closer than 2 meters to the bank. Closer than 2 meters, and the river is too shallow and you don’t benefit from the stream.

Rowing on the perfectly flat water and checking my mirror, I really got into the mood for tomorrow’s race. Not good that I am a little sniffly, but I decided to just ignore that.

hradiste

The meetings were fine. Both companies make interesting aircraft. Here is a promo video about the L410 landing in Nepal. Quite nice, even though the engines are from the competitor:

By sanderroosendaal • Uncategorized • 2 • Tags: head race, OTW, race prep, rowing, single, training

2014

Oct 8 2015

The Draw

Wednesday

Cycled to work.

Cycled home.

The usual course. In the morning, I left home 20 minutes later than normal and I discovered that this is a mistake. In Židenice, the part of Brno that I ride through, are a lot of small courtyards, and on these courtyards, there are small enterprises. Handymen, builders, carpenters, etc. They start at 7AM with their preparations for the day, and around 8AM they all leave their courtyards with their little vans and trailers. What I perceived as a quiet neighborhood was suddenly buzzing with activity.

Thursday

The original plan was to use a gap around lunch time to row and prepare the boat for transport for Friday’s reconnaissance row and Saturday’s race.

The gap disappeared in a sea of work.

Then the idea was to leave around 4:30, row and prepare the boat for transport. I had one call to make with a guy in Phoenix He let me know he had a conflict and needed to postpone. So I arrived at the club around 6 and the only thing I could do was admire the mirror flat water, not row, and prepare the boat for transport.

I am OK with it. I will not sit on the erg but take a rest day instead. Today it was important to get all the work out of the way, because tomorrow I want to have time for my reconnaissance row.

The Draw

Around lunch time they published the draw. First let me show you last year’s result in my field:

2014

I won, and Mr Machacek from Blesk, the president of the Czech Rowing Association, came 9 seconds behind me. Close, but i was faster.

Here is this year’s draw:

2015

So Dusan Machacek starting one minute before me … so he can watch me. Interesting coincidence. Cernak, who didn’t race a year ago, is also pretty fast. So this will be interesting. At least i have all my opponents around me.

Tomorrow, the plan is to get up at 5:30, get the trailer, leave Brno around 6, arrive at the race start at 7:30, go for a 12km reconnaissance row, park the trailer on the trailer parking, and head for my 11AM meeting, about 10km from the race venue.

Here is the reconnaissance video I made a year ago:

By sanderroosendaal • Uncategorized • 2 • Tags: OTW, race prep, rowing, single

30min

Oct 6 2015

Tuesday: 30 minute erg + circuit training

Working from home today because in the afternoon I had to give a lecture at the technical university, which is close to my home.

So just before lunch I took an hour to do my workout for the day. I am mixing strength workouts into the mix, and the current recipe is 30 min erg (or running) followed by either weights or body weight circuit.

I am still not settled on the exact format of my strength training, so today I was going to go with what I could do from home, with the limited equipment I had.

First, 30 minutes of light erging (after a warming up of course):

30min

Perhaps I should try Greg’s method of starting slower, then increasing. And I guess that without lactate testing this a bit a shot in the dark. Had I not worn my HR belt, I would probably have gone a little faster …

Then, the circuit. Here’s my draft circuit:

  1. Triceps dips using a chair 20 reps
  2. Dorsal Raise 30 reps
  3. Press Up 20 reps – leg assisted when form started to break down
  4. Sit up 30 reps
  5. Pull ups – as many as possible with good form (not many, too embarrassed to tell the number)
  6. Burpee – 20

I did three rounds which took me about 20 minutes. I will probably expand this to 30 minutes but I don’t think it is wise to ignore that I am in a lousy shape, strength exercise wise, so I will try to do the number of reps that I can do with good form.

The good thing about this circuit is that there is nothing that cannot be done in a hotel room.

I am also reading up on strength exercise, so maybe with increased wisdom absorption I may change the routine.

Actually, I hope to change the routine, unless the literature tells me that I have to absolutely do the exact same routine every time. I am hoping for variation, though.

By sanderroosendaal • Uncategorized • 18 • Tags: circuit, concept2, erg, OTE, rowing, strength

steering

Oct 5 2015

Today should have been a rest day. Unfortunately, I only found out 6km into the session.

I had a meeting-free gap in my calendar between 3pm and 6:30pm, so I used it to

  • Drive through the peak hour traffic to the lake
  • Row steady state in the single
  • Bring kids home from rowing club and have dinner with them
  • Drive back to work for the 6:30 to 9pm teleconference block (which I could have done from home, had I not forgotten my notebook at work)

Yes, when I turned after 5.5km I noticed that my legs were quite empty after the sprinting on Saturday and the head race simulation on Sunday. I even felt a little light in the head. So on the way back I took down the intensity even more and just focused on making nice strokes.

According to RIM (Rowing In Motion), I succeeded:

rimgraph rimtable

Check factor and stroke efficiency values are among my season’s best for the 18-20spm range. Catch duration and Catch efficiency are similar to my usual values.

Looking at the heart rate graph one may wonder if this “Extensive Steady State” or “Compensation” but I would say it was the second best thing to do after taking a complete rest day:

steadystate

The steering practice in the twisty bit was pretty good given the conditions:

steering

This was entirely steered in the rear view mirror, which was not easy today because the sun was already low and the water was nice and flat, and thus a perfect mirror. Combined with the green and gold of the tree leaves both the real part and the mirror in the water, I was having trouble seeing the water surface in the rear view mirror, let alone finding the point to steer to. Basically my entire field of view was filled with very beautiful autumn colors, but that makes it impossible to distinguish between the right bank inner turn point I want to steer to and the left bank outer turn in the background.

Perhaps on the race, coming Saturday, it will be easier, as the river Morava has grassy banks.

By sanderroosendaal • Uncategorized • 4

6km

Oct 4 2015

Sunday: Head Race Simulation

We slept in and had an extensive breakfast. Scrambled eggs, bacon, freshly pressed juice and all.

After coffee, Romana and I headed to the lake. We cleared the boats off our little trailer, rigged the single, and parked the trailer. Then Romana went to the erg room to do a steady state 3x15min erg, and I headed to the lake to do my weekly 6km hard distance.

Only a little of wind, and no chop. Ideal conditions. My usual 6km course with a turn would feature head wind in the first half, and tailwind in the second. A nice variation.

Unfortunately, a sailing race was planned for today. This is the sense of humor of the Brno Dam. When there are rowing races, there is strong wind, high waves and generally unrowable conditions. When there are sailing races, there is no wind, and the contestants just float around on a flat lake, legs up, doing nothing.

The sailing race course was laid out in such a way that I couldn’t do my usual 6km course on the lake. It would bring my straight through the field and along the boat with the referees. I wasn’t curious to hear their reprimands. Hugging the shore wouldn’t help either.

So I decided to go on the canyon. With a couple of sharp turns at the entry to the canyon, this would be a good mirror steering exercise. Here is a map showing how twisty this part of the river is:

twisty

I overtook a tourist ferry about 500m before the turn. On the way back, in the headwind, there was a motor boat in front of me. When I approached to about 50m of them, they suddenly opened the gas and sped away from me, leaving me in their wake. With rocky and steep banks on both side, especially in the twisty bit, this created a lot of heaving waves which slowed me down.

A good head race simulation anyway.

6kmspm 6km
|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|01803|10:25|02:53.4| 19.2 | 128 | 139 |09.0|warming up
|00999|04:11|02:05.6| 25.9 | 158 | 169 |09.2|km 1
|01001|04:13|02:06.4| 25.3 | 170 | 172 |09.4|km 2
|00999|04:12|02:06.2| 25.6 | 175 | 177 |09.3|km 3
|01001|04:46|02:22.8| 25.0 | 171 | 176 |08.4|turn & km 4
|00997|04:38|02:19.4| 25.7 | 173 | 175 |08.4|km 5
|00985|04:35|02:19.6| 25.9 | 172 | 175 |08.3|km 6
|01888|11:30|03:02.7| 17.7 | 134 | 175 |09.3|cooling down


dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
1803_____|_10:25____|_2:53.4
|128|19.2|9.0|warmup
5982_____|_26:35____|_2:13.3
|170|25.6|8.8|Main set
1888_____|_11:30____|_3:02.7
|134|17.7|9.3|Cool down
9673____|_48:30____|_2:30.4
|153|22.3|8.9|_Total

By sanderroosendaal • Uncategorized • 1 • Tags: OTW, river, rowing, single, training

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