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donauinsel

Jun 18 2018

Friday – Another practice row in mix 2x

Thursday

I wanted to do a weights session but had to stay at work very long. Then in the evening, I needed time to pack for the weekend.

Friday

I attended my Monthly Operations Review meeting, a monthly marathon meeting where I go through the state of my group with my direct reports, which took about 2.5 hours, and then I headed to the rowing club to pick up Romana and the trailer with the boats. We were moving southwards to Vienna by noon.

The trip was uneventful, which is always a relief when driving with a trailer. We were in Vienna before 2pm. Between 2pm and 3pm we rigged the boats and explored the race venue, the 1991 World Championship site.

Between 3pm and 4pm, I attended the mandatory club representatives meeting, and after that Romana and I went out to test the Neue Donau.

Couldn’t find my heart rate belt in my weekend bag, so no HR data.

For a change, I have a map chart with real naval info:

We were only allowed to row in the cooling down zone. The 2k course is to the southeast of this chart. It was pretty windy.

Then we went to our hotel close to the Prater:

We walked over to Praterstern where we found a nice Syrian restaurant. After the dinner, we watched Spain – Portugal with a bunch of Russians in the hotel lobby. Ronaldo!

By sanderroosendaal • Uncategorized • 0 • Tags: 2x, mix, OTW, race prep, rowing, training

myimage (43)

Jun 18 2018

Wednesday – Mixed 2x Race Prep

Free form rowing in the double with my wife Romana. We did practice race starts and sequences of 20-30 strokes at race pace.

Unfortunately, I missed a SpeedCoach memory full warning, so only the first 20 minutes or so of this hour long workout was recorded. You are missing the best. Seeing 1:45 and 1:50 paces in neutral conditions (Temperature 18.0C/64.4F. Wind: 2.5 m/s (5.0 kt). Wind Bearing: 10.0 degrees), I concluded we are definitely not slow.

It was good that we did this practice. The first 30 stroke race pace interval was not entirely satisfying (that’s the last interval that’s entirely visible in the chart). The boat felt heavy and I didn’t get the stroke rate up above 32. We reminded ourselves of some attention points and worked on “just feeding the pace”, i.e. rowing at a light, high stroke rate cadence where you just keep the boat going. That helped a lot. We were definitely faster.

By sanderroosendaal • Uncategorized • 0 • Tags: 2x, double, mix, OTW, race prep, rowing, training

Capture

Jun 12 2018

3 – 2 – crash

It was a little more complicated than normal to get to our rowing lake. In the morning, I had brought for the biannual technical inspection and a regular service, and after lunch they called me that there were delays at the technical inspection station, and if it would be a problem to get my car done on Tuesday.

No problem. Took train home, then scooter to the lake, which gave me an opportunity to change from business casual to shorts and a t-shirt, which was pleasant given that the temperature was around 30C.

The workout was


(2-5)x(3min+2min+1min)/3min @ 26/30/34spm

That is pretty tough. I was hoping to do 3 or 4 sets. I also wanted to focus on a light catch, avoiding boat stopping during the recovery, etc. Unfortunately, I had forgotten my Android phone so I couldn’t use the Quiske pod and their RowP app.

More technical problems:

  • After 100m of rowing I realized I had forgotten to put on the heart rate sensor
  • The Empower Oarlock was having a pretty bad day, connecting and reconnecting. Sometimes the oarlock icon would come up on the SpeedCoach but there wouldn’t be any Power values.

I paddled up the lake to Rokle, using the new traffic pattern, crossing the 2k course and continuing all the way to the right bank before continuing towards Rokle (highlighted on the map below):

I couldn’t start the workout at Rokle, because on hot summer days this place is like rowing in an outdoor swimming pool. The risk of bumping into someone who is blissfully unaware of a traffic pattern or any traffic rules on the water, grossly underestimate the speed of a single scull racing shell, or doesn’t realize that with only her head sticking out she is almost invisible for a rower, that risk is just too high.

I was running the workout in “Just Row” mode with the timer showing on the screen. That is the only way with the NK SpeedCoach to get the freedom to chose the number of intervals according to how the workout goes.

The workout didn’t go well. I did complete the first 3/2/1 minute series, but I didn’t reach 34spm and it completely wore me out. I had to stop, drink, dip my cap in the water to have some cooling and wipe the sweat off my arms and face. Then I paddled to the finish of our 2k course and I decided go for quality and take a longer rest.

I rowed the second interval in headwind, and focused more on the lighter catch. I thought I was doing well, but when it was time to raise from 30spm to 34spm, I just stopped rowing. These series have a crazy effect. You start off with 26spm and you really have to work hard to keep the rate down to 26 as it keeps creeping up to 28spm. You focus on boat run and everything is fine. Then you are finally allowed to raise to 30spm, which at first seems easy, but one minute into it you have to start counting strokes to manage. Then you are expected to raise to 34spm and do a one minute long 250m sprint. Good race simulation, but at yesterday’s temperatures, and this being the first time I do sprint race specific trainings, it was just too hard to manage.

I paddled to the start of the 2k course and got ready to do the third interval. Lightening up the stroke a bit more, I managed to get to within 30 seconds of the end of the interval, but I handed down again.

I did paddle out the full 2k course, to set a time for the Brno Summer 2k Virtual Race of 8:44.0 (2:17.9 pace). Not a great pace, but a starting point. I have until the end of July to improve on it.

Then I paddled back to the dock. Lifting the single out of the water and carrying it up the hill I thought I was going to faint. I was really tired. I guess it’s a combination of an exhausting weekend, hot weather, and a stressful work day. Also, the workout was a tough one. I am going to redo it soon.

Comparing the two tailwind intervals #1 and #3, using Split Workout functionality in the following series of Comparison Charts:

It is a little hard to compare because I had some longer Empower connection failures during the first interval, but I think the two intervals were essentially the same, and just a little higher in power and average & peak drive force, but that also translated in slightly faster pace. The water did get calmer and I think there was a slight tailwind in the first interval vs no wind in the second one, but I guess the speed difference could be entirely explained by me just pushing a bit harder (too hard to sustain, as it turned out) in the first interval.

By sanderroosendaal • Uncategorized • 0 • Tags: 1x, intervals, lake, OTW, rowing, single, threshold, training

51D0A6C9-8D1A-4D4D-944E-D32AA8C48534

Jun 11 2018

105th Primátorky 2018 – Race Report (drama)

Thursday

I only had time for a weights workout in the gym close to the office.

Friday

No time for a workout. It was a planned rest day anyway, to get rested before the races of Saturday evening. I worked from home, then headed to the rowing club at 3pm to join the rest of the club and travel to Prague in a bus and a minivan. We arrived at the rowing club CVK Praha at 6:30pm. The juniors went for a quick row, and then we headed to the hotel.

It was already late, so dinner consisted of a quick bite at Burger King next to the hotel. Then it was time to go to bed and get well rested for a long day of racing. I was looking forward to it. Primatorky are a very interesting race. The race is held in the middle of Prague, and the only disciplines rowed are 1x (only Men and Women open) and 8+ (all age/gender groups). There is always an impressive finish area, and usually the weather is nice.

Here are a few pictures from the Friday evening racing program (Academic Eights, one of them featuring World Cup single scull winner Ondrej Synek).

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The lady coxswain in one of the pictures is Martina, the trainer of the Juniors of Slavia rowing club in Prague. I have much more to tell about her below, so read on.

Saturday

Races started at 9:30am, so I joined the “athlete bus” at 8. I could have slept longer and take an Uber or public transport, but I was interested to see the other races. Also, the terrace of CVK Praha rowing club is a nice place to have a coffee, read a bit, and chat with friends. Compared to our budget hotel room in an uniteresting part of Prague, it is definitely better.

View from Rower’s Island. The yellow building is Dukla Praha rowing club. In the middle of the river you can see the starting pontoons
View towards the finish. The 2km course has a dramatic turn around buoys after 800m, just before passing under Vysehrad castle.

The plan unfolded without surprises. I spent two hours catching up on the Prague rowing stories, saw our Men’s single scullers go for a quick training (and almost getting a warning for not obeying the traffic pattern) and watched my son Dominik race his heat in the Boys (<14yr) 8+. They won their heat easily and qualified for the semifinals.

Our Juniors 8+ came 2nd in the heat (even though leading with 300m to go) but they won the Repechage and qualified for the semifinals.

Romana’s Women’s 8+ raced their heat and had to go to the Repechage.

Then, Romana and I had lunch and we took the tram to the finish area.

Finish area with the panoramic view on Prague Castle
Waiting for son Dominik’s semifinals

We had an ice coffee and waited for Dominik’s race. Meanwhile, the sky had changed from completely blue to cloudy.

Dominik won his Semi with a large margin and so they were in Sunday’s finals. We took the tram back to the start, because Romana’s girls had to get ready for their repechage.

I took my position on the balcony of CVK Praha rowing club, with a great view of the race starts.

The clouds had become more threatening, and I could hear thunder and saw lightning in the distance. We all took out our phones and started monitoring the weather reports. It was not good. And by 5pm it got pretty dramatic.

At 5pm I had to go inside because it started raining hard. Within 5 minutes hard rain had changed to very hard rain and strong wind. It was basically a white spray outside and there was zero visibility. Martin went out to check if our boats had been tied to the slings and returned entirely wet. I was watching some poplar trees that were bending dramatically.

Around that time, I heard that the races hadn’t been stopped and that our Boys (<16yr – not the boat with my son) were out on the water. I moved from the club house to the boat house to join a concerned group of people from our club. There was little we could do. We watched how the wind blew away the portable toilets, taking one eight with them.

It was a terrible 15 minutes, but then we saw our boys 8+ arriving at the dock. We helped them secure the boat and sent them to the warm showers. I went to see them in the changing room, and I now have a lot of respect for their stroke and cox. They were at the start pontoon but decided, while the race organization was still paralyzed, to not race and row back to the club. A very wise decision. I later heard that the officials had still started this race and let it go on in wind and hail.

By that time the races had been stopped for 2 hours. Our 7:10 pm start in the Masters 8+ was moved to 9:10pm. I wondered how they would move a program that ran officially until 8:30pm by 2 hours?

We all gathered in the club house and waited for further instructions. The weather had calmed down now and I was preparing to get changed to racing gear, when the official announcement came that all semifinals had been moved to Sunday morning and the Masters races had been cancelled. I guess it was, finally, a wise decision. Here are some pictures from other parts of Prague, after the rain.

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We all got in the buses and were driven to the hotel. After a quick shower and putting on dry clothes, Romana and I decided to head to the Vinohrady quarter and have a dinner in a nice restaurant.

At the end of the dinner, the restaurant was visited by 5 guys dressed only in towels. They had been surprised by the rain and gotten completely wet. Then a lady living nearby had invited them to her appartment to dry their clothes, and while they were waiting for their clothes to be dried, they decided to go to the restaurant on the other side of the street to have a drink.

After a very nice dinner, Romana and I headed back to the river for the Masters party. The party was on a boat in the finish area, and we joined the other Masters who hadn’t raced.

That is also where we heard a couple of frightening stories.

  • One club had no information about the whereabouts of two ladies singles scullers, who were on the water when the storm arrived. Later, it turned out that they had found shelter in another rowing club and were unharmed.
  • Martina, the trainer of Slavia, had helped with a dramatic rescue of two people who had ended up in the river

On that second story, we first thought they were tourists from a pedalo, but on Sunday it became clear that it was a group of four people playing geocaching. They had entered a dry tunnel to find the cache. Then they were suprised by a flash flood which spit them out into the river. One person from that group was later found dead, and another is still missing. Martina noticed two people “swimming” in the river, and noticed that from a nearby river boat somebody threw a rescue ring at them and then jumped in the water. She (mother of 2 children) jumped on her launch and helped with the rescue, getting the two drowning people out of the water. Some pictures taken from the river boat.

Dramatic video footage from the rescue here. That video also shows (towards the end) some cellphone video of the weather conditions. Watch it, because my description above is quite inadequate.

What you may not realize is that the rescue operation was pretty risky. The river flow and the wind were dragging the launch and the river boat towards the bridge and a weir. If the river boat made a mistake there was the risk that it would have crushed the launch and the swimmers on the bridge. Martina is a hero.

I already respected her as a trainer and knew her to be a very nice person. What she did on Saturday was heroic and admirable. Here’s another interview with her, taken on Sunday and another video of the conditions.

Sunday

The weather was nice again, and Romana and I went to the finish area to watch our son’s final races.

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Here’s the video. My son is in the blue boat coming second:

Then, I took a train to Brno, hoping to be back in time to get a OTW row in the single. Meanwhile, our Juniors won their final race, and our U23 single sculler Ondrej Cermak won the Men’s Open 1x final in a great race. I watched it on TV in the evening. It was great to see our club (and our sponsors) being so successful at these races. Here is a link to the Czech TV broadcast of the event. Our juniors start at 8:45 minutes in and our single sculler at 1:08:00 in.

I didn’t manage to get in a row on Sunday. My car was parked at the rowing club, so I took the public transport to the lake. By the time I arrived there, there was a fierce thunderstorm (not as bad as Saturday’s Prague one) and by the time the sky was clear again, there wasn’t any time left to row. I waited for the bus and the trailer to arrive from Prague, congratulated all our winning crews, and drove home with Dominik.

Our juniors after their winning race

By sanderroosendaal • Uncategorized • 0 • Tags: OTW, primatorky, race, rowing, thunderstorm

myimage2

Jun 7 2018

The Practice That We Shouldn’t Have Done

Yep, a final practice in the eight before we defend last year’s win at this event:

Here is what happened:

  • Two of our crew couldn’t attend because of work, so we rowed with 2 reserves
  • The traffic situation was hopeless and one of our crew hadn’t paid attention to that, or isn’t using the right route planning app, and arrived more than 30 minutes late
  • Our stroke had his birthday and was expected home at 7:30 pm for his party, so we didn’t wait for the guy who was stuck in traffic, chartered an additional reserve on the spot and set off for a very short practice
  • Because of all that, everybody was lightly irritated, and I guess also a bit nervous for Saturday’s race
  • It was pretty windy and very choppy
  • We were in the Wintech with an unexperienced cox and no cox box, so we were going in all directions, the boat was unstable, and in bow we couldn’t hear anything and had no clue what was going on
  • I didn’t have my SpeedCoach GPS with me and there wasn’t a good way to attach the phone running BoatCoach to the Wintech, which mainly affected the stroke rate data.
  • One of our reserves caught a major crab causing his oar to slam into his front stay and bending it. (We managed to bend it back after the session.)

Looking at the chart, I think we did 3×30 strokes/30 strokes in the 2k course, and then a few practice starts.

Let’s pretend this session never happened. We are the eight that doesn’t practice.

Saturday, 7pm. Race Time.

By sanderroosendaal • Uncategorized • 0 • Tags: 8+, eight, OTW, race prep, race preparation, rowing, training

bokeh_plot(11)

Jun 7 2018

Back at old level? Lots of charts to try and figure that out

Monday

A 45 minute strength workout in the gym close to work. I went after work, which was a mistake. It was too crowded and I had to improvise the exercises because some stations were occupied. Must take breaks from work to work out here, then get back to work.

Tuesday

A long steady state session in the single, and a good one.

I had no difficult holding 180-190W, and the pace was good enough. I tried to work on light catches (and not digging too deep). At the end I did a start plus 20 strokes for fun, and then another 20 strokes around race pace. In the bit between 21 minutes and 33 minutes I was chased by a launch and an eight full of juniors from the Lodni Sporty club, including a fresh European Champion. Not sure what they were doing, but they stayed behind me, and around 28 minutes they stopped for technical discussions.

Catch and finish angle look a little inconsistent, and getting less layback when I get tired.

I was happy with the Work Per Stroke values, having been lower in the “recovery from illness” sessions.

Pretty good length. I am not happy with the average value for Effective Drive Length. In the boat, I saw values around 92 degrees, and yes according to the workout stats the Median is at 90 degrees.

Wash and Slip are in decent ranges, so nothing to worry about.

Box Charts

The rowsandall.com box charts are an underestimated source of insights. Just select a date range, a boat type, and select similar workouts, and there is a lot to learn from the charts that you create. Here is a set of workouts in the single for April, May and early June.

May 13 included a race, and after May 27th is me recovering from illness. You can see how the Work per Stroke value slowly climbs back to normal levels.

The Power values are interesting as well. So, on May 13 I raced, so ignore that session. May 7 was a sprintervals session. I guess the power ranges are influenced greatly by what kind of session you do.

Total drive length. Seems to be increasing slightly over the past two months. So it is definitely not going in the wrong direction.

Interestingly, I cannot say that about the effective drive length. This one seems to be stagnating.

Distance per stroke is an interesting metric for many reasons. One, because it can be measured without the need of specialized equipment. All you need is pace and stroke rate. Second, because it is one of the few ways to look at check and boat run. This one seems to have jumped to consistently higher values since my illness. I guess the slow steady state gave me time to work on the recovery.

Finally, peak for angle, a good way to see where the accent of my pull lies, close to the catch or more towards the finish (better). I see improvement.

Flex Charts

Once you see some trends in the box charts, it is always good to check your theory using the Trend Flex chart. Another rarely used gem of rowsandall.com, if I may say so.

Here, for example, I am plotting the Distance per Stroke vs Stroke rate, each circle being a separate workout, with the lighter circles showing the earlier workouts and the darker ones the more recent ones. That shows that I shouldn’t claim victory too early, as most circles seem to be falling around some “natural” relationship, and all that has happened is that I have been rowing lower stroke rates recently.

By sanderroosendaal • Uncategorized • 0 • Tags: 1x, lake, OTW, rowing, single, steady state, training

mapka

Jun 6 2018

Sunday – Training and Racing

Sunday Morning

Kazi was still in town, so we set out to do a fartlek session in the double. There were races going on, so we had to stay clear of the 2k course:

One of the club coaches was watching us and warned me for digging a bit deep on the catch. Good feedback.

Afternoon

Time for the racing. With the Primatorky coming up, this 2k race was a good way to practice.

There were 5 eights at the start. The race was a bit local, with just two clubs participating. Our club had three eights at the start, the young guys, us, and the old guys. Lodni Sporty, the club from the other side of the lake, had their young guys and their old guys.

Our young guys’ average age was 21. The young LS team was about 25. Our average age is 43.

 

I was using the BoatCoach app to record the row and it wasn’t entirely perfect:

  • Somehow, my heart rate stuck around 140. Believe me. I am sure it was above 180.
  • I don’t believe some of the stroke rate dips. I think we were doing 32-36 all the way down the course

Out of the starting block we were third, behind the two “young” boats, and with the two “old” boats falling behind pretty fast. Rowing in 2 seat, I was level with the Lodni Sporty coxswain, with “our” young guys a length and a half in front of us.

That boat, our young guys, was coxed by my son Dominik, and it was the first time he coxed a Wintech eight. The rudder is bigger than the Empacher rudder, and it is further from the stern. These two facts make the boat very sensitive to cox corrections, and Dominik was struggling with that. In fact, he used both our lane 1 and his lane 2 during the race. So we were constantly rowing in their puddles.

For the full 2k race, I was level with the Lodni Sporty cox. We tried to do some power tens, and moved perhaps by half a seat. Then we got puddles again, and they moved back to where they were.

So we finished in third place. Not a bad result, I think. Good practice for coming Saturday.

By sanderroosendaal • Uncategorized • 0 • Tags: double, eight, OTW, race, rowing, training

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