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Training diary and random remarks around my rowing
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Sep 22 2017

Traffic

The plan: 8km hard distance OTW

Reality: 30 minutes OTE

I couldn’t leave work early enough, then ended up in traffic jams. Changed plans. Drove home for an hour on the erg.

I was frustrated. After thirty minutes of erging, I stopped to write a work related email. Didn’t resume. 

Tomorrow: 8km hard distance OTW.

Edited with BlogPad Pro

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

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Sep 21 2017

Planning

Wednesday

Back on the erg. This time I was a bit better prepared. For example, I listened to a podcast from the RowingChat series. Catching up with these RowPerfect podcasts, I listened to the episode where Rebecca Caroe was the interviewee.

At one point there is a short discussion about rowing data, and Rebecca remarks that people respond well to small challenges, leading to incremental improvements. YES!! I entirely agree with that. Measuring and trying to improve is a huge motivator. And it can start with simple measures. Even counting strokes on the erg. Or counting the number of strokes you can row with clean blades.

The workout was simple. I did two full sets of 5k, with a roughly one minute break in between. In the last, third interval, I rowed 2.5km at normal steady state pace, and then started to lower the stroke rate. I wanted to generate some data to look at the new Distance per Stroke metric on rowsandall.com.

I noticed that I should clean the erg. The drag factor is a bit low.

So, here are the charts with the nww metric:

Thursday

Rode to work and back on the bike. It was nice weather, and this is a very time efficient way to get 90 minutes of cross training. I am puzzled by the 600m difference between the morning and afternoon ride. It was the same route.

Planning

I have been playing with a new training plan for the coming 12 months. I am going to try out 9 day cycles, as opposed to week cycles. The nine day cycle will enable a very simple ‘rhythm’ of workouts:

Hard/easy/easy/hard/easy/easy/hard/easy/easy

Three of those cycles (plus a few days) is a calendar month, which I plan as training blocks with emphasis on a certain type of training, with a specific goal. The three cycles will be

  1. Intensive, low volume
  2. Low intensity, high volume
  3. Low intensity, medium volume
Of course reality will interfere and there will be deviations, but I hope that the longer cycle of nine days ensbles me to be more flexible.
Tomorrow: another hard day. A full out 8km row on the water. In the single. Whatever the weather.
Rowsandall.com

Apart from the new metric, I have also made a few changes in the code to make adding new metrics even easier. Introducing a new metric (from a new sensor, or a new calculated metric) now is almost as simple as adding a new line to a configuration file. In case anyone is interested.
Edited with BlogPad Pro

By sanderroosendaal • Uncategorized • 4 • Tags: concept2, erg, ergometer, OTE, rowing, steady state, training

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Sep 19 2017

Another Hard Distance row in the single

Sunday & Monday

I am back on the erg. Now that Bled is behind me, and because September is a hectic month at work, I am reducing the number of water sessions and starting to row more on the erg.

Somehow, I am even looking forward to it. Playing with the lactate measurements. Improving Rowsandall.com for erg users.

On Sunday, we actually planned a row in a mixed 8+, but in the end only Romana and I showed up for the session. It was raining very hard. I put the erg on slides in the rowing club erg room and rowed steady state. Painsled (the app I use for recording erg data) and I didn’t get along very well. I was running it on my new iPhone, connected to a PM3 with the cable, and it was misbehaving.

On Monday, I rowed steady state on my static erg at home. Using Painsled on the iPad, with the PM5 without any problems.

The sessions were not exciting enough to write a long blog post about. They were short. I need to prepare my erging. A collection of podcasts to listen to. And then slowly build up the length. Perhaps use a seat pad. I seem to have become more sensitive for pain in that part of the body.

Tuesday

The core of this training mesocycle is hard distance, combined with intervals at head race pace (with short rests). Today, I was targeting a 9km in the single. I do not think that I can significantly move my fitness in the three weeks I have to prepare for this race, but by doing a lot of these long rows, I think I can work on my mental toughness. Rowing long hard distances at head race pace causes an entirely different kind of fatigue than sprint racing. Also, it is a way to calibrate my power curve and figure out the power I can sustain over 6km. And finally, I need to work on my technique at 26-30spm. It is a different stroke than the sprint stroke.

To make this one even harder mentally, I decided to go to work before it, and to row it in windy and rainy weather.

Well, that wasn’t my decision. I have a job and I like it. And there is a lot of stuff that needs to be done at the office. And the weather is the weather. It’s autumn.

It was raining hard when I drove to the rowing club. When I arrived, Romana just finished her session in the eight. The girls were very wet and freezing.

I put on enough layers, and while I was preparing the boat (putting the Quiske sensor under the seat, setting up the Android phone in its holder), the rain stopped. There was a very dark cloud to the north though, and I did expect to get very wet during the session. But I was lucky, and it didn’t happen.

During the warming up, I was passed by a double with white blades (the other rowing club). To do my 9km, I had to row a little further towards Rokle than they did, and when I started the 9k, I realized I was rowing towards them and their coach in a launch. There was a risk that I would be constantly rowing in the wake of the launch, and this particular boat from the Lodni Sporty club is a very bad one. I don’t understand why their coach didn’t take the Catamaran when it was available. Apparently this boat is more comfortable, but it is heavy, and causes pretty big waves.

I actually almost caught up with them while they were listening to some coach instructions, but then they set off. I rowed slightly behind the double and in a parallel trajectory that was about 50m more to the west, to avoid being too close to the launch. First, they were rowing away from me and I was watching the wake coming closer and closer to me, but then they slowed down slightly, I added a little pressure, and I overtook them.

Turning at Sirka, and rowing back immediately towards Sirka. This is one of the hard parts of rowing a longer hard distance row with turns. It is hard to get back to the rhythm, and the rowing seems to hurt a little more in the first 10 strokes after the short pause. Crossing the launch’s wake took only four or five stroke.

In the third interval, I got more wake. The double and the launch were going towards Rokle when I was already rowing back, but the lake is narrower there and with hard, concrete banks, so you get the reflection, and the reflection of the reflection, so there were 20 or 30 strokes where my boat was bumping up and down, turning left and right, and it caused a dip in power:

myimage (6)


Workout Summary - media/20170919-185910-Sanders SpeedCoach 20170919 0555pmo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09000|39:50.0|02:12.8|228.9|25.5|178.1|185.0|08.8
W-|09000|39:51.0|02:12.9|229.0|25.5|178.0|185.0|08.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|185.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|02:06.0|02:06.0|228.6|24.7|154.2|170.0|09.7 - tailwind
01|00500|02:06.0|02:06.0|233.3|24.4|169.8|173.0|09.8
02|00500|02:05.3|02:05.3|234.0|24.9|174.1|178.0|09.6
03|00500|02:03.1|02:03.1|247.7|25.1|180.0|182.0|09.7
04|00500|02:04.5|02:04.5|242.5|25.1|179.7|181.0|09.6
05|00500|02:06.3|02:06.3|231.8|25.0|179.1|180.0|09.5
06|00500|02:35.7|02:35.7|220.5|25.5|176.2|179.0|07.5 - turn
07|00500|02:20.1|02:20.1|232.8|25.3|179.3|181.0|08.5
08|00500|02:17.9|02:17.9|230.8|25.2|180.2|182.0|08.6
09|00500|02:20.2|02:20.2|234.9|25.4|181.2|182.0|08.4
10|00500|02:16.6|02:16.6|236.2|25.5|182.0|183.0|08.6
11|00500|02:17.5|02:17.5|229.1|25.8|182.5|183.0|08.4
12|00500|02:37.3|02:37.3|213.6|26.1|178.6|183.0|07.3 - turn
13|00500|02:09.7|02:09.7|215.4|26.4|178.9|181.0|08.8 - wake
14|00500|02:07.2|02:07.2|220.5|26.0|179.2|181.0|09.1
15|00500|02:06.9|02:06.9|222.0|25.8|181.5|182.0|09.2
16|00500|02:06.5|02:06.5|227.1|25.8|182.4|184.0|09.2
17|00500|02:05.4|02:05.4|226.6|27.3|183.7|185.0|08.8

It is clear from the chart that I had tailwind in the first and last 3k (3k being one lake length) and headwind in the middle 3k. A couple of interesting metric charts. I wanted to hold a little below 600J in terms of Work per Stroke, but I am seeing that this is not sustainable over more then 6k.

bokeh plot (18)

Also, I can see how I sit up less straight when getting tired, which is effecting mainly the Wash value:

bokeh plot (19)

The Quiske charts are interesting. From the above metrics and from how I felt, I had already established that the third part of the row was technically the worst. Here are the Quiske charts (red being the final interval):

Image

 

Image

 

Image

 

I think that the difference in seat speed is caused mainly by me rowing a little shorter and a little higher rate in the third interval. Looking at the boat acceleration curves, my mind is racing, thinking about ways to minimize the deceleration dip coming into the catch …

Exciting stuff – I am really enjoying rowing at head race pace.

By sanderroosendaal • Uncategorized • 3 • Tags: head race prep, lake, OTW, rowing, single, training

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Sep 17 2017

Saturday – Mordor’s Perun Cup

I was really longing for a day to sleep in, but Saturday was not going to be that day. Alarm clock at 6, picking up boat trailer at 6:30. Thus was slightly more complicated than anticipated, as someone proactively locked the cupboard with the keys to the coach’s office, where the minivan car keys are kept, and when we solved that, we couldn’t find the adapter for the electric outlet of the van. So I ended up towing the trailer with my own car. As there were just three singles on the trailer, It wasn’t hard, and at 9:30 we arrived in Mordor. Pardon, in Ostrava. The country’s “steel heart”.

I didn’t want to race, but Vojtech convinced me that I was needed to have a third boat in the Masters 2x category. Originally I was scheduled to row with the Ostrava rowing club president, but in the end Vojtech arranged to row with me, which made the race qite unfair. We are much younger than the rest of the field.

The other doubles asked to row at low pressure and only race the final 200m, but out of the start it seemed to me that they were not holding their promise, so I added some power and that got Vojtech and myself into competitive racing mode. Half way we were leading by a few boat lengths, so I relaxed a bit.

A nice row. Ostrava have their boats rigged very lightly, so I don’t know if it is that or if we were really rowing well, but it felt great to stroke that Filippi.

These are tiny local races. Just one launch, and there was a bit of panic when they were rescuing a flipped sculler and couldn’t start the engine.

Lenka won all her races, and Dominik won the single. Only Robin didn’t win anything. He came second after a mid race crash causing him to lose his bow number, the last “2” our club had.

Need to buy new bow numbers.

Some of the disciplines were combined, so we had a women’s quad combining Masters and 16 year olds:

Edited with BlogPad Pro

By sanderroosendaal • Uncategorized • 1 • Tags: 1k, double, OTW, rowing

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Sep 17 2017

Friday – hard distance

During one of the flights, I took some time to lay out a training plan until my Head Race early October. I plan to do a three week mesocycle of threshold training, i.e. spending a lot of time in my hard workouts at 25-29spm. I am actually looking forward to this. After the sprint racing it is a big change, and it is a range of stroke rate where you can work on technique and boat efficiency a lot.

I also want to try out 9 day long microcycles. I have been used to do a weekly plan, but the 9 day cycle allows to balance workouts better. In each microcycle, I want to do two hard distance workouts and one interval workout with short rests. The rst is steady state, cross training and recovery. Regarding the hard distances, I plan to start at 10km and work systematically down to 6km. So it starts at the intensive endurance part of the spectrum and ends with threshold rowing.

So, at the end of a work week with business travel, I headed towards the lake for my first training after the Masters Worlds. Yay!

The task was a 10k but with our lake and traffic pattern, it would be an approximate 10k. Rokle to Sirka is a little over 3km and Sirka to Rokle is a little less than 3km. In the end I managed to do 9.5km.

It was hard work
Workout Summary - media/20170915-133036-Sanders SpeedCoach 20170915 0514pmo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09500|43:56.0|02:18.8|225.2|25.2|177.5|183.0|08.6
W-|09500|43:57.0|02:18.8|225.2|25.2|177.5|183.0|08.6
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|00500|02:17.8|02:17.8|222.9|24.7|156.1|174.0|08.8
01|00500|02:25.8|02:25.8|239.6|24.7|174.3|176.0|08.3
02|00500|02:25.9|02:25.9|229.5|24.5|175.5|178.0|08.4
03|00500|02:24.3|02:24.3|231.6|24.3|178.3|180.0|08.5
04|00500|02:22.8|02:22.8|236.7|24.4|178.9|180.0|08.6
05|00500|02:21.0|02:21.0|242.1|25.0|180.2|181.0|08.5
06|00500|02:32.5|02:32.5|233.6|25.6|178.1|181.0|07.7
07|00500|02:09.2|02:09.2|228.0|25.4|177.4|179.0|09.1
08|00500|02:10.1|02:10.1|223.6|24.8|178.8|180.0|09.3
09|00500|02:09.6|02:09.6|237.0|25.3|180.1|182.0|09.1
10|00500|02:10.5|02:10.5|224.9|25.1|180.6|182.0|09.2
11|00500|02:12.5|02:12.5|222.9|25.3|179.9|181.0|09.0
12|00500|02:34.9|02:34.9|200.5|26.0|177.6|182.0|07.5
13|00500|02:15.4|02:15.4|201.9|25.4|176.6|179.0|08.7
14|00500|02:16.3|02:16.3|217.0|25.2|178.9|181.0|08.7
15|00500|02:17.1|02:17.1|215.2|24.9|180.1|182.0|08.8
16|00500|02:20.2|02:20.2|209.4|25.2|179.1|181.0|08.5
17|00500|02:18.5|02:18.5|227.2|26.1|180.3|182.0|08.3
18|00500|02:13.1|02:13.1|235.5|27.1|182.0|183.0|08.3

Yes, it was hard work. My heart rate is high, but I blame that on the travel and not being fully recovered from Bled. In the first Rokle to Sirka segment, there was a heavier headwind and chop, which you can clearly see from the splits. I aimed at 24spm but didn’t have difficulties going above.

Rokle on top, Sirka on the bottom. I rowed Rokle-Sirka-Rokle-Sirka

Power wise, I was very happy to see me holding a power between 220 and 250 W constantly, and it felt OK. Checking my CP chart, I should be able to hold 225W without difficulty over 45 minutes OTW. My limit is around 250W, but that would be after a good taper. Not after a week with air travel, business dinners after an exhausting regatta.

Also, this row was done with two turns …

here are some of the metrics charts:

The second part, from Sirka to Rokle, was the best in my mind. This was in mild tailwind. At the end of the first section, the wind suddenly calmed down and after that the lake was very easy to row. I was rowing strong and had a tendency to go up in stroke rate. I had to actively push the stroke rate and power down, knowing that there was another 3k to go.

In terms of metrics, I need to decide if I keep using Work per Stroke or switch to stroke length and average force. I think I will stick to setting a Work per Stroke target range like I have done so far. My stroke length doesn’t vary too much, so WpS is essentially determined by average handle force, as is clear also from the charts above. Also, 600 is an easy number to remember, which is important when you do checks while you are working at heart rate above 180.

As I had Quiske running, I thought it interesting to average over the three sections.

Blade angle vs time
Boat acceleration
Horizontal and vertical blade angles

What surprised me most is how close the curves are, where I really had the feeling that the first segment was sloppy and the second one (tailwind) was the best.

 

Edited with BlogPad Pro

By sanderroosendaal • Uncategorized • 0 • Tags: head race prep, lake, OTW, rowing, single, training plan

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Sep 17 2017

Bled – which photo to order?

Sportgraphics.com has finally published pictures from Bled World Rowing Masters Regatta. I collected all example photos I could find from our group. Now which photo do you like most? Let me know!

This slideshow requires JavaScript.

By sanderroosendaal • Uncategorized • 0

Medal.jpg

Sep 14 2017

Masters Worlds – the last day (WIN)

Sunday. The last day of racing, entirely devoted to the mixed disciplines, and the day to drive home.

It had been raining all night, but when we rode the bike to the car park close to the rowing center, it was relatively dry. Our mixed double was scheduled for 12:33, but Romana was rowing in a mixed C 8+ with our joyful French friends, in the morning.

The same interesting ritual of determining who would row on which side and where to sit, and this time I took pictures of it. I am fascinated by people who, when they see someone taking a picture, snap into ‘funny picture for the internet’ mode, as demonstrated by the cox of the eight.

As expected, the eight was not rowing in the front of the field. As expected, they had a lot of fun. I did a quick inspection of our trailer and took this picture:

Around 10:30, the weather got worse. The light rain turned into rain, and later into heavy rain. Romana and I spent most of the time in the food tent, drinking coffee and eating donuts. 

Then, it was time to go. As Romana had already raced, her warming up routine differed from mine, and I really didn’t fancy running in the rain. So I made a change. After changing to race gear and dropping my back at the luggage drop off, I headed to the erg room, upstairs in one of the buildings in the rowing center. I jumped on a RP3 erg and rowed for ten minutes. I had no feedback on how hard I was rowing, but my routine was simply ten minutes row with a few speed bursts in the final five minutes. 

I do like the feel of the RP3. Definitely closer to on the water rowing than the static Concept2 erg. I enjoyed going higher rate and having the direct start of the drive, as opposed to the sloppy catch on a static C2. I even slightly started wanting to own such a machine, but I then reminded myself that I was going to put my money on on the water related gear. I also feel that a C2 on slides is a decent alternative, with the added benefit of using a PM which makes resukts comparable with C2 ergs worldwide.

I took a glance at the C2 dynamic in the corner of the gym, but refrained from trying it out for a direct comparison. 

I grabbed my umbrella and headed out, into the rain. 

Some friends helped carrying our blades, and just before 12:00 we were on the water. It was raining harder. Luckily, our two loops of warming up kept us warm. 

We were at the pre start about 15 minutes before our race time and waited. By now it was raining very hard. Martin and Jitka, a Czech Masters mixed double who we race on home races, were waiting in the same lane for the race after ours. Jitka is a professional fitness instructor and she does look like you expect a female fitness instructor to look. Including sun glasses planted on forehead. 

Martin turned around, a big smile on his face, and asked me if we had a hairdryer in our boat.

“Jitka’s hair has become wet. We do have sunglasses on board, but no dryer.”

We were all laughing. The joys of mixed rowing. 

Not long after that, we removed our soaked upper layer of clothing and tucked it away in the boat, where it would absorb the rain water that we had collected. Luckily, we didn’t have to wait for our race to start, because it was chilly in just a uni and a shirt.

We were on lane 6 and we didn’t know any of the other competitors. 

We had a good start. I timed it right, starting the stroke exactly when I saw the starter lowering the flag (which you can spot earlier than hearing the sound of “go”). The second start stroke was not ideal but we were there and gaining speed fast.

In fact, after about 100 meters, we were in front, with only one boat level with us. 

With 750 meters to go, Romana’s killer instinct kicked in and she called for a set of power strokes. I rated up slightly (back to 36spm), worried if the pace was sustainable, and we started to pull away slightly from the boat in lane 2 (Abingdon/City of Oxford).

That gave confidence, so with 500m to go it was me who called for another power ten, and this time we were able to break them. I could see it from how they rowed. They were hurting and mentally accepting a second place.

All the while it was raining hard.

They were not far behind with 250 meters to go and we had to continue rowing hard and avoid mistakes in order to win, but passing the 250 sign I was starting to enjoy the row. Somehow our stroke had felt rushed for the entire race and I spent a lot of time worrying if I should rate down to go faster or not, but now I didn’t care any more. Perhaps part of the rushed feeling was due to us being super precise at the catch and our stroke just felt fast and light. 

All the while it was raining hard.

Crossed the line first! Yay! 

Result MMixC2x

I had heard a comment at the rowing center earlier, from a multi-medalling rower, that mixed races don’t really count, but I disagree with that of course. 

We paddled to the medals ceremony dock where we met Míša and Petr, the Czech winners of the preceding race, and while we were waiting for them to get their medals, Jitka and Martin came by winning their heat by a very small margin. So apart from Karel and Vendula, who withdrew because of Karel’s back problems, the entire Czech Masters mixed 2x crowd won at the worlds. Mixed rowing is popular here and taken very seriously, and it showed.

While we were getting our medals, an older lady from our club, Darina, was trying to master her smartphone and take pictures. I have seen the pictures and even commented that Darina is a hidden journalistic talent, but unfortunately I forgot to get the pics off her phone. So for now, this is the picture I have: 

Edit

Got the pictures from Darina’s phone.

Having received our medals, we paddled back to the rowing center, carried our boat to the end of the boat area (which was quite a challenge in the mud) and put the boat in slings. Our club members volunteered to prepare the double for transport, which was great because I was shivering by now.

I hurried back to the luggage area, where I received congratulations from our French friends, and then changed into dry clothes. 

Then I went to the parkking on top of the hill  to get our minivan, which had been parked on this muddy meadow for five days. I did make a mistake there. Instead of driving forward, over the sidewalk, onto the road, I backed up and tried to drive across the muddy field to the official exit of the parking. About half way, I got stuck in the mud and couldn’t move the car any more. I talked to the guy in charge of the parking and he was great. He called a friend with a tractor, which arrived about ten minutes later. Just enough time for me to read the manual and find the towing eye. 

I got to the end of a long queue of towing cars. 

About two hours later we were seeing our trailer. 

The issue was thst the trailers were on an extremely muddy field and the organizers had only one 4×4 and one tractor to tow. So it took about ten minutes per trailer. Some people had their towing car in line but their trailer wasn’t ready, causing more delays. We spent three hours in the queue. At 6pm, we departed to Brno.

We arrived home at 1am, after a long, rainy, but otherwise uneventful drive. I was in bed by 2am. 

It was worth it. It was a great regatta. I am proud of my two second places in the single. Not bad for a skinny guy like me. I am extremely happy with the mixed double medal. And I had a great time talking to all the people interested in rowing data. I met s jolly bunch of Frenchmen and got to row the eight. We had very good dinners in the local restaurants and great eveningss at the Bled promenade. 

This week

No rowing far. On Monday evening, we unloaded the trailer in the rain. On Tuesday I had to work long, and on Wednesday I left for a two day business trrip. I am typing this blog post on the international train Vienna – Warsaw. Tomorrow, I will start fall training.

Edited with BlogPad Pro

By sanderroosendaal • Uncategorized • 1 • Tags: double, OTW, race, romana, rowing, WRMR

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