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P1000434

Oct 4 2015

Saturday: Otrokovické Sprinty Race Report

The day started early. The Otrokovice sprint races are a big regional event for the kids, especially those who have learned to row over the summer. So in addition to the big club trailer, I had to tow my own little trailer with a few boats. We picked up the trailer and set off at 6:45. It’s about 110km to Otrokovice, which is east of Brno.

We had our traditional taking the wrong turn event 500m before the final destination. This is the third time I drive to Otrokovice and I haven’t been able to take the right turn in any of those times. I remember you turn at the gas station, but there is one turn before and one after the station. It’s the one after. Remember to read this blog, a year from now. Here’s a map of the race venue:

Otrokovice
Otrokovice Sprint races. Start, Finish and Race Course drawn roughly

It’s about 450m on a very small lake. At the start, you are a few meters from the bank on one end. You cross the lake diagonally and after the finish line you have to stop hard to avoid bumping into the bank on the other end. The course is marked with white jerry cans on both sides, with 6 narrow unmarked lanes between them. There usually is a lot of bumping into jerry cans and crossing of lanes.

We arrived in time to join The Meeting. This was an important one, because the organizers had made some mistakes with the Czech version of Regattacentral, so many on-line registrations were lost … We went race through race with all the club representatives and happily deleted and added entries. Arriving at the men’s open 2x, I contemplated adding myself but looking at the field I thought it would be a waste of time. Too fast, those young guys. But Mr Akai from the Breclav rowing club raised his hand and said that their LW guy Mr Susky would like to start if there was a partner for him. So I raised my hand and said that if he didn’t mind rowing with a Veteran, I would be more than happy to race. Susky is a fast, 25 years young LW guy, so why not?

It’s that kind of race. Last minute crew formation. Anyway, that split second decision meant that I suddenly had only 45 minutes to the start time, so I headed back to the boats to rig the double and find Mr Susky. I succeeded in both tasks.

There was a strong cross/tailwind and quite some chop, especially on the second half of the course.

2x Men

We had a good start, quickly rowed out of the pack and were leading by a bit about 350m into the race. Bratislava was starting to overtake us, when the referee waved his flag and stopped the race. The local club, Otrokovice had crossed lanes and hindered another crew. We rowed back to the start for a second try. We had to wait a bit at the start, because they started off some other races before they had time for us. There was a bit of joking between the crews, accusing Otrokovice of trying to disqualify all other crews so they could win.

The second start was as good as the first one, but somehow we didn’t end up in the front. There were 2 boats in front of us. We tried to catch them back, but a slight steering error caused some flag waving by the referee, so we had to get back to our lane and row a few extra meters. We didn’t hinder anyone, so the race was not stopped. We finished third in 1:21.6.

Otrokovice 005

Other events

My single race would be at 3:30pm, so I had a lot of time to watch the kids racing. My daughter Lenka rowed to a third place in the double, missing the aggressiveness that you need for these sprints.

Lenka & Iva in the double
Lenka & Iva in the double

There was a fun race between three boys’ 13/14 year pairs from our club. Unfortunately, the guys who were expected to win came in last because of a broken rudder cord.

The big fight in pairs
The big fight in pairs
P1000542
Winners on paper, but if you have a broken rudder cord … Disappointment after the race

There was also a lot of excitement about a coxed quad, because the kids had taken only 3 wing riggers, plus one wing rigger from another Wintech boat, which didn’t fit. The wings are in bags which are clearly marked. A lesson for them. We went to ask the referees if they were allowed to start as a 3x+. They allowed us, but insisted that the fourth guy sits on the boat, in order to have roughly the same weight. They rowed in this manner and finished second …

Quad of shame going to the start
Quad of shame going to the start

My son Dominik had been added to a quad during the Meeting, and because his coach had told the other coach that Dominik is very experienced, they put him in stroke seat. It was fun. They came in second place.

Very Experienced Stroke on a coxed quad
Very Experienced Stroke on a coxed quad

Iva and Tereza won the girls 13/14 double with a nice fight in the final 200m. Iva will go to Romana’s training group after this race.

Romana pushes off Tereza & Iva to the start
Romana pushes off Tereza & Iva to the start
Lenka & Iva still in second position
Lenka & Iva still in second position
P1000546
Now they have passed Olomouc and are leading! Yay!
It's a win, but first hold hard unless you want to crash into the bank
It’s a win, but first hold hard unless you want to crash into the bank
P1000565
Proud coach Petra with the winning crew

Lenka rowed a single where she finished third. Slightly more aggressively rowed than that double race.

P1000525 P1000524

Dominik also rowed a single race where he came third. He rowed a bit more ugly then he usually does. I don’t have a picture of this race, because it was too close to my single.

Some random shots from the race venue:

My two sons and the daughter of one of our coaches
My two sons and the daughter of one of our coaches
Yours truly and his wife Romana
Yours truly and his wife Romana
Beach girls
Beach girls

P1000438

There was just one dock, so most of the crews launched from the ice-cold water
There was just one dock, so most of the crews launched from the ice-cold water

Masters Single

I focused on just one opponent, Mr Joška Akai from Břeclav. Right, he was the one who coupled me with Susky for the Men’s Open 2x. Apart from that, he also added himself to the Masters Single race. This guy was dangerous. He has beaten me on the Nationals in 2014. By quite a big margin. I wasn’t 100% fit for that race, having had just a few hours of sleep before the start, but still.

The others. I thought I could have them. And so did they, at least so they told me in the pre-race chat.

I had a good start and made sure I executed my race plan. Strong start, then immediately 10 strokes as hard as possible, followed by 10 more hard strokes. Repeat until finish. It was important to get a lead right from the start, because of the bad chop in the second half of this race. On such a short distance one bad stroke can be fatal.

Indeed, I managed to be half to three quarters of a length ahead of Mr Akai, with the others falling behind. When we arrived in the bad water, the Akai managed to come back to half a length behind me and I was nervously waiting for his final attack that would crush me.

It didn’t come and I crossed the finish line first. Yeah!!

I won a medal and some sponsor gifts. Two faux leather items that I will probably throw away, some energy bars that were eaten almost immediately, two tubes of hand cream.

The rich bounty
The rich bounty – the edible parts already gone

Mix Double

There was an open entry Mix Double race. The entries were open until noon, so everybody could find a partner of the opposite sex and register. Age categories could be mixed. In the end they made three races, based on average age.

My daughter Lenka and I have an average age of 29 so we were put in the group with average age between 18 and 30. We were up against Mr Susky (25) with a 19 year old girl, two trainers from our club (42 and 20 years old). Our double had both the oldest and the youngest participant to the final.

First start was OK but the race was stopped after 10 strokes, because the boat next to us had hindered another boat.

Mix Double Race at the start
Mix Double Race at the start. We are the crew on the right

The second start was great and we were in the race. We pulled hard and were rowing in front. Mr Susky and his 19 year old took the lead, but only by a length. Lenka and I were in second place. I thoroughly enjoyed this, because whatever the finishing order I really wanted this to be a real battle.

P1000600
We are the second crew from the left. I believe this is the moment when the referee told us to move more to the right

There were some steering issues. The crew to our right was moving towards us, and we were moving towards the other Brno crew to our left. I let it happen, because we were leading and I didn’t feel we were so close that it was dangerous. I mean, their blades were more than 10 cm from their blades. Finally the referee thought it was too much and waved the flag. I corrected a bit and the referee was happy, and didn’t stop the race.

In the final 100m that Brno crew actually started to accelerate by a lot, and we were slowing down with Lenka’s fire dying a bit. I think they beat us on the finish line, but the speaker announced us in second place, so we’ll keep it at that!

P1000603
Just after crossing the finish line. Second place official result: Not Bad

Great race and a great experience to race with my daughter.

P1000611
Yours truly and his daughter in an unelegant position, trying to leave the double, stepping into ice cold water, and trying to avoid being blown onto the beach by the strong wind. All at the same time.

Then we prepared the boats for transport, drove the trailer back to the club and the Roosendaal family ended the Saturday with a success celebration dinner at the local Thai restaurant.

By sanderroosendaal • Uncategorized • 4 • Tags: double, OTW, race, rowing, single, sprint

Oct 2 2015

Carry-on luggage running shoes

Had a business lunch close to a mall today so I checked the sports store. With lots of business travel between now and Christmas, I am on the lookout for lightweight exercise gear. 

Bought Adidas minimalistic running shoes. They fold flat in th carry-on luggage, are lightweight and full running shoes. 

On the training front I did a steady state row with some speed bursts, then prepared double and single for transport. 

Departing 6;45 tomorrow morning. Sprint races. I will row Masters 1x and mix all ages 2x with my daughter Lenka. We are 29 years on average so Masters A. 

Fun races. 

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

DSC_0257

Oct 1 2015

Thursday: Cycling and Steady State OTE

I posted about rankings earlier today. Here is a pic of my mate Arjan and myself studying the rankings / results in Hazewinkel:

DSC_0257

The results were also on-line immediately after the race but I like the old-fashioned way of discovering the results on a notice board and discussing them immediately with your opponents.

Cycled home from work today. As usual. Average HR 128, 43 minutes. As an experiment I used the Strava app on the iphone to record the ride. The advantage is that it gets correctly marked as a bike ride and automatically uploaded to Strava. Then Tapiriik does it’s magic and it all appears in SportTracks and Garmin Connect as well.

https://www.strava.com/activities/404166429

After dinner I set up a 30 minute and a 25 minute session on RowPro. The 30 minute session was a solo row, but for the 25 min I had company from the UK. I did steady state with bursts. In the 30 minute session I did a faster 1 minute every 6 minutes. Same for the 25 minute session, but with a 5 minute cycle. The “bursts” were at 22, 24, 26, 28 & 30 spm in the 30 minute row and at 30, 28, 26, 24 & 22 spm in the 25 minute row.

30min

25min

Tomorrow:

Pick up my trailer from Jundrov, drive to lake. Join work related call from clubhouse. Row. Load trailer. Sprint races on Saturday.

By sanderroosendaal • Uncategorized • 5 • Tags: erg, OTE, rowing, steady state

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Oct 1 2015

Mont Blanc in the sunset, academic eights and cycling (Wednesday)

Tuesday evening I flew home. I always chose a window seat on the starboard side of the vessel when flying the Toulouse – Munich leg in daylight. This time I was extremely lucky. We took a route very close to the Mont Blanc, so I spent a very nice 10 minutes looking at the alps during sunset.

Then Munich – Vienna with a 45 minute delay, spent in a very hot airplane on the tarmac in Munich, and a company driver who brought me home. At home I spent another 15 minutes trying to pay him, but his card terminal refused service. In bed around 2am.

Wednesday I slept in a little and cycled to work around 8:15. At the end of the afternoon I headed to Jundrov to watch the Academic eights rowing race:

This is a renewed tradition, the first time the race is held in 70 years. We basically composed 2 eights consisting of rowing students, one eight for each university in town. Interestingly, our club has predominantly Masaryk University students, while the other club in town, Lodni Sporty, has predominantly Technical University Students.

The Technical University won. You can see a TV report on the race here. A few pictures:

12079220_953797624678510_1273320075065934077_n 12046992_953797501345189_3460455735964073593_n 12036371_953797961345143_6239052724937663991_n 12046578_953798224678450_8742192170382003410_n

It was a fun event. Let’s see if it gets more people to row. It was quite fun to watch the eights on the very narrow and windy river Svratka. We are used to the lake, but this was interesting as well. In the pictures you can also see the “river” club house of our club, which is the historical site of CVK Brno and still owned by the club. Some of the buildings haven’t been renovated since 1930, but it’s still all there. A few times I have contemplated storing my single there. It’s much closer to work and quite nice water to row a single, but on the downside I would be quite lonely there, with the rest of the rowers on the lake.

The cup is an original cup from the 1930s, found on the attic of our old club house. Here is a picture of the “new” old club house:

oudclubhuis

Here is how it looks now (from Google Street View):

oudclubhuisoud

After that I wanted to do some steady state erging at home, but there was an accident with an IKEA cupboard in the boys’ room. It collapsed, after 3  times being disassembled and assembled because of moving and 3 years of rough use by the boys. So I spent the evening cleaning up the mess. IKEA stuff isn’t made for this.

By sanderroosendaal • Uncategorized • 8 • Tags: eights, OTW, rowing

Masters3

Oct 1 2015

Masters Ranking 2015 – some thoughts about rankings

Masters Ranking

The Masters top 10 is a competition among Czech OTW rowing Masters. The rules are quite simple:

  • Points are awarded for all races authorised by the Czech Rowing Association that have Masters categories
  • Points are allocated as follows
    • First place: 6 points
    • Second place: 5 points
    • Third place: 4 points, etc
  • In a race with multiple age categories, points are awarded according to your relative result in your age category, but
    • If you are beaten by one or more competitors from an older age category, your points are reduced accordingly. So if you are the first Masters C but a Masters D has won the overall race, you get only 5 points.
  • You also get points if you are the only boat in your age category, under the condition that you cross the finish line.
  • For competitors with the same amount of points, the older competitor will be ranked higher, as well as those who achieve the points with fewer starts
  • For the Czech National Masters Open Championships, points are multiplied by 2

So here is the standing for Men with just a few races to go:

Rank Name Club Cat. Starts Points Alternative
1 Černák Vojtěch OSTP C 65 36 258 165
2 Knopp Jiří SLAV E 60 32 220 145
3 Pešat Jan OSTP E 56 30 187 125
4 Šulc Josef SLAV E 58 18 125 98
5 Burda Vladimír BOHM F 52 14 114 97
6 Řepka Petr ÚSTÍ G 49 12 90 81
7 Krejza Zdeněk MĚLN F 52 13 88 77
8 Vránek Pavel ŠTĚT C 72 14 87 74
9 Malecký Jiří MĚLN B 77 15 86 71
10 Viktora Milan HODN C 66 15 85 71
11 Šimůnek Jan ÚSTÍ G 48 12 82 74
12 Blahout Rostislav SLAV E 56 11 79 73
13 Roosendaal Sander ČVKB C 72 10 79 76
14 Vyhnal Jiří TŘEB I 36 10 78 75
15 Zoubek Václav VKSM H 44 10 76 73
16 Šnajdr Vladimír MĚLN H 42 10 75 72
17 Prachař Josef SLAV F 55 8 72 75
18 Štancl Jan SLAV E 57 8 72 75
19 Mitáš Petr UHHR C 71 6 68 80
20 Vránek Petr ŠTĚT C 72 11 68 63

I copied just the top 20. There are actually 348 names on the list. I did some graphs:

masters1

Masters2

A few observations:

  1. Apart from the top 5 there is a fairly large group of Masters rowers who rowed between 5 and 15 races.
  2. The ranking really is about participation rather than winning often. Apart from the Masters Nationals, most races are regional events, with about 20 to 30 Masters rowers participating in total, spread over various age categories and boat classes. There are 23 events that count for the ranking. The leader started 36 times in 7 events of the 18 that have already taken place. In contrast, I started 10 times in 4 events (and will participate in 2 more).

This got me thinking about an alternative way of ranking. One could, for example  simply calculate the number of points divided by the number of starts, but then there are a whole lot of people who won one race at the Nationals and thus collect 12 points for 1 start.

My current thinking is that a fair system would be to rank based on p2 = points/log(1+starts). That would (raise me to a ninth place and) give the following graph:

Masters3

Apart from the top 5 it seems to make it much more interesting to compete with the persons around your position in the ranking, and it makes it more interesting for somebody who doesn’t have time to go to all events. Also, it raises the important of head races where you cannot participate in more than 1 race per day, plus makes it easier for Masters who also double as race organizer or official to catch a few points.

But of course, the formula has a “log” in it, so it is scary …

Any thoughts of interesting ways to calculate a ranking?

By sanderroosendaal • Uncategorized • 6 • Tags: masters, OTW, rowing

0565_fi_00_p_751x371

Sep 29 2015

Blagnac Hotel Gym

Monday

Up at 3:20 to travel to the airport. A few meetings in Brussels and 2 flights later, I arrive in my hotel room in Toulouse Blagnac at 11:30pm. No training.

Tuesday

If I wanted to get some exercise in, I had to get up at 6am and work out in the hotel gym. Did that. I had to enter the date and time into the Concept2 erg and adjust the brightness so it didn’t show Mura defects.

The plan was to do a 4x2km intensive session, but after such a long day and a short night, I discovered during the warming up that I didn’t have the mental strength to do it.

So after the 2km warming up I did 20 minutes steady state. Very easy, because I didn’t feel like more:

pullman 002

Then I did a few strength exercises. Three sets of eight repeats for each exercise. I discovered a mat and a Pezzi ball, so I used them for situps, back, classical pushups. I also did squats, and all the arm and shoulder exercises possible with the fitness machine, adjusting the weights after the first set if necessary. Thirty minutes in total. It was a bit light on the legs in my opinion. Overall it was probably a bit light but I want to gradually work this into my routine, not do an all out once and then never again.

The Pullman hotel gym. There's a mirror so it's much smaller than it looks on the picture
The Pullman hotel gym. There’s a mirror so it’s much smaller than it looks on the picture

Then a 1km cooling down and some stretching. Has to be enough for the day.

Having dinner at the Brussels Airlines lounge at Brussels, I finished my exercise planner in excel. It calculates time in different zones. I already used it today to capture what I have done so far this week and adjust the rest of the week to hit the right percentages and fit my schedule.

By sanderroosendaal • Uncategorized • 1 • Tags: erg, OTE, rowing, steady state, strength

Running 9-27-2015

Sep 27 2015

Sunday: Black Hole (?) recovery run – and a training week proposal

Today’s session

The training plan had rate ladders OTW, but I felt more like a recovery run, after yesterday’s hard 6km. Also, the weather was very nice. It has been dry and sunny for quite a while, so I fancied a trail run.

oresin2

I really tried to ease off on the pace. Half way the long hill I took a break to drink clear water from a spring”

I even took time to read the info panel about the water quality. I just remember that the water temperature is +7C year round and that the water fulfills all norms for drinking water, and has some good minerals.

It’s a great pit stop.

On the top picture, I have put a green oval around a piece with suspicious pace. Looking carefully, I the average pace is correct. Apparently in that valley I had bad satellite coverage or something, because this is a flat part of the run and I really ran a constant pace.

Meant as a recovery run, SportTracks classifies it as a Black Hole because of more than 10 minutes spent in the AN HR region. The red parts in the following figure:

Running 9-27-2015

Yes, those are the parts where I have been climbing a bit. It’s also a great illustration of how real life workouts are never only endurance or only strength. The uphill running is part strength. And the narrow path between lap 13 and 15 is a downhill section on a narrow path with many tree branches: clearly proprioceptic training. 🙂

Running 9-27-2015, Elevation Running 9-27-2015, Heart rate

Good stretching after the run. In the afternoon I spent two hours at the wellness. Sauna’s, hot tubs, steam … and relaxing in the autumn sun.

Training Plan

I have been thinking about how to combine all the ideas about a training plan into an ideal training week. Here is my thought process:

  • I listed all different kinds of sessions I would like/need to do
    • Run or ski run (like today’s session)
    • Extensive Steady State rowing
    • Intensive Steady State rowing
    • Strength endurance rowing
    • Bicycle commute
    • Circuit training
    • Strength training (stations)
  • Then I rated each session in terms of estimated time in each category (compensation, extensive, intensive, strength)
  • Created a spreadsheet where I could divide the different sessions over the week. The spreadsheet automatically calculates the weekly percentages. For example, the following schedule:
Mon Intensive SS
Tue Fitness+Row 30 min
Wed Cycle -> Work + Extensive SS
Thu Circuit + Row 30 Min
Fri Cycle -> Home/CVK + Extensive SS
Sat Row
Sun Run/Crosstraining/OTW

This schedule amounts to 25% compensation, 49% extensive endurance, 13% intensive endurance and 13% strength.

A nice task for tomorrow at the airport is to make the spreadsheet in such a way that I can select from a pulldown menu the session per weekday, then let the spreadsheet calculate the percentages automatically. I could then use the spreadsheet to plan my weeks flexibly. For example, coming week will look roughly as follows:

  • Monday: Alarm clock at 3:30 to catch the 7AM Vienna – Brussels flight. Meetings all day. Catch the 9PM Brussels – Toulouse flight. Arrive in Pullman hotel around midnight.
  • Tuesday morning: 4x2km on Pullman hotel Concept 2 erg. Meetings at big airplane OEM. Catch 6pm Toulouse – Munich, Munich – Vienna, taxi home arriving around 1AM
  • Wednesday morning: cycle to work. Afternoon: watch academic rowing race. Evening: Steady State with speed bursts OTE
  • Thursday afternoon: Cycle home and weights
  • Friday: Extensive rowing. Prepare boats for transport
  • Saturday: Drive trailer to Otrokovice. Sprint Races (2x450m). Drive home with trailer.
  • Sunday: Hard 6km OTW (single)

At least that’s the plan for now. Let’s see how it works out.

By sanderroosendaal • Uncategorized • 11 • Tags: cross-training, running, training, training plan

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