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Training diary and random remarks around my rowing
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Apr 25 2018

Tuesday – The Tale of the Lost Kilometers

This was the day that I really benefited from zipping around town on a scooter, as opposed to being stuck in traffic.

After a few meetings at the office, I had to go to the Medlanky airfield for some flight tests involving drones. This airfield is very close to the lake, so I could fit in a training session after lunch, before going back to the office.

To outsiders, the whole action at the airfield must have looked like a scene from Men in Black, and definitely had conspiracy theory fueling potential. The drones arrived in unmarked jeeps and a minivan. A gang of guys in dark suits and sunglasses jumped out of the jeep, while a bunch of “IT types” jumped out of the minivan. They set up some satellite dish and other equipment, then launched a couple of drones, which didn’t seem to do much. Just hovered around a bit. Then, everything was cleaned up and the group disappeared.

It was a pity I had to go on the business lunch with the Men in Black, because in the mean time the wind had become stronger. I decided to row towards Veverska Bytiska, taking shelter in the river gorge.

The workout was 4x10min (done as 4/3/2/1 minute at 22/24/26/28spm) at three minutes rest. After a 15 minute warming up which brought me past the twisty part of the gorge, I stopped to set up my SpeedCoach. The advantage of the gorge is that there is no chop, but that doesn’t mean it is not windy. To me, the SpeedCoach user interface is not intuitive, and the whole programming took a long time, during which I also had to make correction paddles to avoid being blown onto a rock, and because I wanted to set up the intervals as variable intervals 10min+3min (as the SpeedCoach doesn’t record strokes during the rest). I guess I have high demands in terms of data collection.

Well, in the end I managed to get my SpeedCoach set up and I set off. First interval straight into a headwind, ending close to the castle. Then three minutes of paddling, and the second interval as the SpeedCoach started counting down 10 minutes again. I was a little worried that the interval would take me further than where the river is rowable, but a good stiff headwind helped me there.

As I eased up into the second 3 minutes of rest, I noticed that the SpeedCoach was immediately starting a 10 minute count down again. What the heck? I stopped the SpeedCoach, turned the single, and took a rest of approximately three minutes, then continued.

The third and fourth interval were rowed with tailwind, and I ended up doing the third interval’s 28spm bit in the middle of a sharp turn and the fourth interval ended in the twisty part of the river. Apart from that, everything was fine.

Sixteen kilometers of quality training, what could one wish more?

Of course, I was slightly bothered about my SpeedCoach, which was still running its workout countdowns while I was doing my cooling down. Arriving at the dock, I stopped it. Now, would it save my strokes? Looking at the menus, it seems that the only option I had was to continue rowing until it had finished the programmed workout, or do something that the SpeedCoach called “Cancel Workout”.

I had a moment of panic for fear of data loss, but in the end opted for “cancel workout”. I needed to get back to the office for my afternoon and evening meetings.

After uploading the workout to rowsandall.com, I noticed that I did lose some data. See the map, with the arrows indicating a straight line where my trajectory jumps over the forest. More about that in the How To section below.

Here are the charts for the first and third interval. Notice the funny heart rate jumps caused by the data loss:

First and third interval (data for second and fourth interval is missing)

How To

Used equipment:

  1. NK SpeedCoach GPS 2
  2. NK Empower Oarlock (connected to SpeedCoach through BlueTooth)
  3. Polar OH1 optical heart rate sensor worn on starboard upper arm, connected to SpeedCoach through BlueTooth

[amazon_link asins=’B074KG6G5Q’ template=’ProductCarousel’ store=’rowingdata-20′ marketplace=’US’ link_id=’629c99c0-486f-11e8-817d-ef11995d54bd’]

So this is my basic setup in the single. I have a Empower Oarlock on starboard side. This oarlock measures force and oar angle, and from those measurements you get a couple of useful metrics on your SpeedCoach:

  1. Maximum and average force
  2. Work per Stroke
  3. Power
  4. Catch and finish angle
  5. … and more

Look at the chart in the main part of this post. Rowing in strong wind on a windy river, the boat speed was basically an irrelevant parameter. What is important is to compare the power levels for the different intervals. (Although to be honest, power levels would have been better if I had two oarlocks and could measure the average, as during turns the power through one oarlock is not representative to the total mechanical power.)

Having power in addition to heart rate gives a very complete picture of the training.

Today, I used the programmed workouts function of the NK SpeedCoach. As you understand from the blog post above, this is not without risk. The NK SpeedCoach does not record rest data. I think that the default behavior should be to include rest strokes in the data records. It is easy to remove part of the data after the row, but you never get the stroke data back if the hardware didn’t record it in the first place.

How Not To

Here are screenshots of the NK SpeedCoach where I tried to program a 4x10min/3min workout in such a way that I would also capture the data during the three rest minutes.

The mistake I made is that I overlooked the “rest between sets”, which was set to 10 minutes. So that is where I lost 20 minutes of training data.

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

myimage (26)

Apr 25 2018

Monday – Hay Fever Steady State

It’s been warm weather for a few days, and it hasn’t rained much. Also, all trees are in bloom. Finally, Monday saw a change in pressure and wind direction.

For Hay Fever guys like me, that means taking precautions. A daily sniff of nose spray, and at high risk days also a tablet.

I forgot all that and just hit the road unprepared.

In the afternoon, I had to run some errands (bank, notary, post office), and I used the public transport, so I spent some time in trams and buses with open windows.

By 6pm, my immune system decided it was time to go into full emergency action against the pollen dose.

Painful, inflamed eyes and nose, feeling tired, etc.

It is hard to do a training in this state. Energy wise, I felt like even a light steady state would be too much. But, I also know that actually doing the exercise helps reduce the symptoms. As soon as I start sweating a bit, the symptoms seam to ease.

So I did just that. An hour of steady state on the erg. It was hard in the beginning, but I gradually got into it, and the symptoms really did ease up. Glad I did exercise.

I was rowing the session on Painsled, connected to Zwift for some virtual company. I let Zwift chose random courses for me. This time it was two loops in some city environment, with a few short cobblestone climbs in the second half of the loop, which really helped me to get through the entire hour. The nice thing about rowing on Zwift is that the loops give you some kind of “completion point” which keeps you going until you have reached it, as opposed to allowing yourself to stop erging at a random point.

By sanderroosendaal • Uncategorized • 0 • Tags: concept2, erg, OTE, rowing, steady state, training

myimage (25)

Apr 22 2018

Sunday – Intervals in the mixed 2x

Another beautiful and sunny day. Romana and I went to the rowing club immediately after breakfast, to avoid having to row in the middle of people renting kayaks or pedalos, with no clue of traffic patterns.

We found that the wind direction had changed to North wind again, but there was hardly any wind. The lake was mirror flat, except from a bit of wake from the Rescue Service.

The workout we did was:

2x(3x3min/3min), then 3x1min/1min.

Rest between sets 6 min. The three minute pieces at race stroke rate, the 1 minute pieces +2spm

We deciced to take the stroke rates down a little. Our 1k racing takes a little over three minutes, so I couldn’t imagine us doing 6 of them, followed by three 1 minute efforts.

Also, we need to row together and we haven’t been above 24spm this year.

So I rowed the 3 minute pieces around 28spm. In the final 1 minute efforts, we did them at 32spm, then 32-33spm, and then I told Romana that we should do the final one at not higher than 33spm, because that is high enough.

About fifteen seconds after I said that, I started the piece at 34spm, increased to 35-36spm and kept it like that. It was a great row.

A shower, and then a coffee on the bench in front of the club house, overlooking the lake, listening to birds’ songs.

There is nothing wrong with our boat speed!

By sanderroosendaal • Uncategorized • 0 • Tags: 2x, double, intervals, OTW, rowing, training

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Apr 22 2018

Saturday – Spring Races

Absolutely crazy weather. Approaching 30 degrees C. The Brno Dam was packed with people.

In 2017, this race was canceled because of hard wind. This year, the only trick that our lake did was to swap wind direction specially for Saturday. The entire week had been a nice tailwind from Start to Finish. Now it was a headwind. Otherwise the water was fine.

I had to be there because of the eights races. I didn’t race any small boats. But lots of family members were racing. Here’s a picture I took when I walked to a nearby restaurant to have a quick lunch.

I spent most of the day relaxing on the grass. I made a mistake not going for a quick training row in the single, but there was so much to see.

These races are organized by Lodni Sporty, the rowing club on the other side of the lake. From our club’s perspective, it’s a strange event. You don’t really see the buzz of racing, the commentator’s voice, the out-of-town clubs arriving with their trailers. It’s just a busy, sunny day at the rowing club. But then you take your boat out of the boathouse on to the water, you do a warming up, and there you are in the middle of a regatta.

First, my sons rowed their races, watched by their trainers:

Dominik was second in the 4x+ over 1000m. In fact, their cox had a confusing moment and they rowed about 1100m, leaving the race course and then returning to it.

Robin and Vasek won the 500m in the double:

Romana and Veronika won the Women’s double (for their only opponent not being at the start in time, because of double boat use).

Then some more lazy race watching:

We need binoculars to see most of the racing.

By then, it was time for some eights racing. A certain Masters group had registered for the Open 8+, and a mix of Juniors and Men from our club had taken up the challenge.

(Of course, this is not the CVK Brno Masters 8+, because we are not training at all.)

So a little after 5pm, after the Women’s 8+ race, two crews hopped in the boats and rowed to the start, which is just one kilometer from our club. This Masters 8+ group needed that entire 1k to go from arms only to full stroke, and that was all the warming up they got, because the referees were eager to get this final event of the regatta started off.

Two eights at the start. A Masters group, and a mix of Juniors and young Men. A Wintech boat (the Masters) against an Empacher (the men/juniors).

Ready … go.

No practice starts done at all, and still this was a great start. The Masters were half a length ahead of the juniors/men and in the first 200m they built that to a boat length advantage, going strong at 35spm.

One of the Masters rowers, a guy sitting in 2 seat, was rowing well and enjoying a bit of racing, but also struggling with his too loose hat blowing off his head in the headwind. The hat blew into his lap and he was afraid of getting it between the rolling seat. Luckily, after a few strokes, the hat fell into the cockpit behind the footstretcher.

Thirty four strokes a minute, 500m into the race, the Masters were still leading, and just silently enjoying the view of the Juniors/Men, a length behind them. That other boat was not silent. One after the other, those guys were shouting calls. They were clearly surprised at not leading.

After about 1000m, the Masters eight passed the CVK Brno club house, in front of assembled wives and partners. Good to hear the cheers.

A few strokes later, there was a huge wake coming from the left. From the Water Rescue Squad, who were being playful with their launch.

The Masters got the full wake but kept rowing, but the Juniors were doing one more of their power tens while they didn’t have the wake, and rowed straight through the Masters.

From that moment on, the Masters were trailing half a length, then a length. There was some good cheering at Kozi Horka (Little Goat Mountain) and the club house of Lodni Sporty Brno, and then it was counting strokes until the finish line.

As expected, the men won, but the Masters won the 1k, and isn’t that the Masters’ distance?

Well, look at the stroke rate. No wonder they faded at 1k.

How-To

This row was recorded on a NK SpeedCoach GPS 2 coupled to a Polar OH1 optical heart rate meter, worn on two seat Masters rower’s upper left arm. This doesn’t limit the rowing at all.

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There were a lot of people wearing heart rate belts, and perhaps this confused the SpeedCoach, or there was something else wrong with the heart rate, because this Masters rower went well above 170bpm. He knows how he felt during the race, and it certainly wasn’t 140 bpm.

The row was recorded as a “Just Row”, because on Regattas, you don’t want to fiddle with the SpeedCoach right before the race start.

After the race, the SpeedCoach was paired with an iPhone and the row was downloaded using NK LiNK for iOS. From the app, you can select the workout and send it as a CSV to workouts@rowsandall.com, which is exactly what happened just before the post-race shower.

As the SpeedCoach didn’t record power data, the rower had to use one of the little tricks on rowsandall.com to get a power estimate.

On the Advanced Workout page, there is a link to “Geeky Stuff”. Clicking on that brings you to a page where you can Edit wind and stream data and start the OTW power calculations.

First, we need to add the wind, because the wind direction has a large influence on the power needed to achieve a certain boat speed.

The easiest way to get wind data is to click on either “Airport Data” or “Dark Sky Data”. The wind is downloaded from these databases (either for the nearest airport or for the row’s coordinates from the Dark Sky database) and from the wind bearing and speed, a headwind/tailwind is estimated. After that is set, you can launch the OTW Power calculations.

It is important to check the boat type and average crew weight, otherwise you get nonsense results. The Quick Calculation is a slightly faster calculation cutting a few corners. The site will launch a background process to estimate the power for each stroke, and it will send you an email when it is done. Then, you have power estimated values in your workout data.

It is important to note that the estimate is the average power per rower for the eight. You may have pulled harder or less hard than the average. However, the power estimate is a good way to get at least some power value for rowers without power, and it is a way to see if rowing with power is something for you, before you spend the money to buy a power meter.

Finally, I had set up today’s workout as a row over a course. On rowsandall.com, you can upload courses to row. Here is a link to the Brno 2k. You need to be logged in to see it. When you set up your session as a row over this course, and you link it to your workout data, the site checks whether your row went through the polygons marked on the course map and calculates your net time from start to finish:

When this is done by an entire training group, the rowsandall.com page gives you a ranking per time.

By sanderroosendaal • Uncategorized • 0 • Tags: 2k, eight, OTW, race, regatta, rowing

myimage (23)

Apr 22 2018

Friday – Ladies’ Eight

They chartered me for the ladies’ eight, who were missing a lady. So I happily rowed with them. Mostly low race stuff, and two pieces of approximately 500m. The stroke had a tendency to rate down to 16spm, but many of the crew had a hard time following her. I had a great time anyway. I like rowing in eights.

By sanderroosendaal • Uncategorized • 0 • Tags: eight, OTW, rowing, steady state, training

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Apr 19 2018

Wednesday – 4x2km OTW

Monday and Tuesday – no training. It’s a tough week to find time to train. My parents are visiting. On Tuesday, it was my daughter’s 18th birthday. On Thursday, it will be my birthday.

The weather is great and we visited one of the attractions of Brno, the Villa Tugendhat, a 1930 building by Mies van der Rohe, a famous architect.

Yesterday, we went to the rowing club so my parents could watch the rowing training of their grandsons, and I made use of the opportunity to sneak in a 4x2km/5min. The last time I had done this session OTW was in August.

Interestingly, in warm water and with little wind, I managed a 247W average power and a 2:10.2 average 500m pace.

Today, the workout summary is:


Workout Summary - media/20180418-1525480o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08000|36:17.0|02:16.1|231.9|26.2|173.2|183.0|08.4
W-|08000|36:17.0|02:16.1|231.9|26.2|173.2|183.0|08.4
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|183.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:28.1|02:07.0|238.2|25.6|169.2|179.0|09.2
01|02000|09:39.9|02:25.0|234.4|26.0|173.1|179.0|08.0
02|02000|08:32.5|02:08.1|227.9|26.6|175.5|181.0|08.8
03|02000|09:36.9|02:24.2|227.4|26.6|174.8|183.0|07.8

So a 231W average and a 2:16.1 average 500m pace. It was quite choppy, which usually reduces the power a bit (at same perceived rate of exertion), and the water was colder. So at 93% of the power, compared to last August, I rowed at 96% of the pace. Seems pretty consistent. I was expecting the average pace drop to be larger. I am thinking that water depth is important too. The lake in Trebon (where I rowed last August’s 4x2km) is shallow with a sandy bottom. The Brno lake is deep, with a rocky bottom.

When I downloaded the charts, I was annoyed that I had forgotten that the NK SpeedCoach doesn’t record the rest strokes when you program intervals with rest.

This slideshow requires JavaScript.

The slide show shows the technique charts that I found interesting. Catch angle influenced by head vs tailwind and by chop. The same thing can be seen for effective drive length. Wash was gradually increasing during the workout, as I got more tired.

This was a nice, pretty intensive workout. I had fun. It’s nice to row at 26/27spm, 80% of maximum effort, and cover the 8-9 minute effort with confidence. Also, there were sailboats and other scullers out on the water, so I had to pass people and watch traffic, which makes time go by so fast, in comparison with the ergometer.

I am adding to pictures from the weekend, which I forgot to attach to the blog. One of a coach who got towed in on Saturday morning. Engine problems with the launch, on the middle of the lake. The water guards told us he was their first “rescue” of the year. Another picture showing the mirror flat water on Sunday, which quickly became choppy while we were changing clothes. An old trick of our rowing lake.

By sanderroosendaal • Uncategorized • 0 • Tags: 1x, 4x2km, OTW, rowing, single, training

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Apr 18 2018

3x(3x2min/2min) in the Single

Romana went out in the double with her partner Veronika and I took the single. I was looking forward to this workout, and a little worried about the prescribed stroke rates:

3x(3x2min/2min)/6min, two minutes are 1 minute at 28spm, 1 minute at 30spm

The coach always writes stroke rates for bigger boats, so for a single we are supposed to subtract 2. Still, I haven’t spent much time at stroke rates above 25spm this year, and the water was a little rough.

It was, actually, ideal weather for the youth sailing regatta happening on the south end of the lake, confining us rowers to its northern half:

A bit of a zig zag course. I warmed up to Rokle (top left on the map) and then on to the start of the 2k course (top middle, close to “Osada”). I did two of the three intervals in headwind (south direction), followed by a turn, and then one interval in tailwind, followed by a paddle back to the start of the 2k. In the last series, I had to change course quite abruptly at the beginning of the second 2 minute interval, to avoid a crash course with some sailing boats, so I rowed the last interval in front of the rowing club, and the cooling down was quite short.

I am pretty happy with the stroke rates I managed, especially given that the charts below seem to suggest I was holding up technique pretty well at the higher rates, despite the choppy water. This is in line with what I felt during the row.

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

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