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Training diary and random remarks around my rowing
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20160606-204144-sled_2016-06-06T19-23-15ZGMT+2.strokes

Jun 7 2016

Monday – steady state

There is a lot going on at work so I couldn’t leave early and row on the lake. Couldn’t row in the morning and arrive late either. So in the evening I just sat down for an uninspired steady state row on the erg.

To force myself to row at least for an hour, I dialed up a 14k. On the erg, I have a strong preference for distance based rows.

To make it more interesting, I did a 10 stroke push every 1000m, at varying stroke rates. That generated this beautiful plot:

Average pace was very slow. Over 2:08, including the “warming up” and “cooling down” 2k on the beginning and end of the row. Total time was 60:00.3. Damn. I rowed 0.3 seconds more than I wanted!

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

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Jun 5 2016

Primátorky race report – disappointed

Primátorky races. Eights and singles in the heart of Prague, on the Moldau river. The culmination of the season for many Czech Masters teams.

As you have been able to read here, also the Masters men of CVK Brno put in a few trainings on the eight, to defend their series of 4 subsequent wins on this race. Last year I didn’t take part because of back issues, but this year I would be rowing on 2 seat.

We left Brno on Saturday morning. A comfortable 2.5 hour train ride brought us to Prague. The race would only be at 7pm, so time enough for a nice lunch with Romana and some race watching.

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Spectators on the Moldau bank near the finish line. Prague Castle in the background

 

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View from the grandstand towards the famous “Railway Bridge”

After watching a few races from the grandstand, I moved to the Railway Bridge to take pictures of our Men’s Eight (the young men) in their heat.

 

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View of the finish area from the Railway Bridge

Prague is a great place to race. Here is the first men’s eight heat approaching the railway bridge.

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The Brno Men:

cvkbrno_rotated

After the men rowed their heats and the repechage, the Wintech eight was ours for our Men’s Masters B final. We had time enough to launch early and used that time to sharpen our skills. After all, we hadn’t had so many trainings together. We rowed a good 7 km with 10 stroke pieces at different stroke rates and a few practice starts.

We were ready to roll and it was time for our start. Four boats started to align at the 1000m mark.

Lane 1: Brno (that’s us)

Lane 2: Piestany (they came all the way from Slovakia)

Lane 3: Neratovice

Lane 4: Blesk

A year ago our boat beat blesk by a tiny margin.

While we were aligning for the start, this guy came steaming up the river from the finish:

Right next to us, at the start line, it started to turn.

It turned. Then its engines roared as it started to make speed to return to the finish. Right next to us. The bowman and I were trying to keep our boat in the right direction.

Suddenly I noticed that the other boats had started. We did a panicky improvised start and started chasing them, right through the wake of that big river boat. The water seemed to have reached the boiling point. Whirls everywhere, waves, and the roaring sound of a fifty year old diesel engine.

After about 10 strokes our cox had to pull sharply to the left to avoid bumping into the giant. A few strokes later we started clashing blades with Piestany, but we quickly rowed through them. Adrenalin fountains were spouting from our ears. Stunned tourists on the deck of the river steamer saw us steam past them. Our stroke rate was 39 spm.

Two hundred meters into the race Blesk’s lead had shrunk from a boat and a half to a boat length. Our cox was shouting orders and we were reducing the gap by every stroke. They rowed over on the other side of the river and I was just focusing being in sync with our stroke, who was doing a fiery 37spm.

In that part of the race I was confident. We were rowing into Blesk so fast that I estimated we would be next to them by the time we rowed under the railway bridge, and then would be able to pass them in the final 300m.

By the railway bridge I had them in my peripheral vision. Thirty strokes to go. We were over 40spm by now and we were still moving but not as fast as I liked. That was clearly the feeling in our entire crew because everybody started to pull harder and harder. The problem was that everybody was pulling for himself and as we hit an area with very bad water because of the concrete banks, we started to lose balance and hit a few bad strokes, which cost us the win.

Immediately after the finish our stroke and our cox raised their arms and summoned the marshalls to listen to our complaint. At first he thought we were complaining about the clashing blades, but when we explained him the situation at the start, he started to understand. He acknowledged that conditions at the start had been far from ideal and even proceeded to say that the should have stopped the race after a few strokes.

His launch disappeared to the bank to discuss with the finish line officials. The Blesk boat and us were waiting impatiently.

After about 20 minutes of waiting, they finally seemed to have a verdict. The marshall’s boat came to the Blesk boat and started talking to them. We couldn’t hear what they were saying but it was clear that Blesk wasn’t pleased. Then the Marshall communicated the verdict to the speaker, who announced:

“The Masters B is declared undecided because of unfair conditions for Brno at the start. The two first boats will re-row the race at 19:40 to decide the winner. If one of the boats, or both, do not show at 19:40, they will be automatically put in last place in the results.”

After this announcement, Blesk rowed away proclaiming that they wouldn’t re-row. Our boat needed another five minutes to calm down. At that moment, I was ready to row to the start and race again, but some of us were fiercely against it.

All was decided when our stroke got cramp in his legs. We returned to the Blesk rowing club, only 7 rowers rowing, stroke seat bent over his oar and holding his leg.

At Blesk we went to see the Blesk crew to explain our point of view. Apparently they had calmed down as well, because they invited us with a big smile, exclaiming: “What did you think complaining against a crew from the organizing club?”

We explained that they rowed well and were not to blame, but that the conditions at our start were clearly unfair. Anyway, there wouldn’t be a re-row. One 1000m row was clearly more than enough for some of us (and some of them as well).

Our times of 2:54 and 2:54.4 were the two fastest of all the Masters races by more than five seconds.

HR and pace plot of the warming up row and race. No stroke rate data because I didn’t take the phone on board.

So of course I am disappointed by the result. On the one hand, I am sad we didn’t do a re-row. That would have been a nice story and a nice thing to do for the spectators, whoever would win it. On the other hand, I must acknowledge that I have crew members who cannot do 2 1000m efforts in series. Especially when done at 37 to 41 spm. Also, we clearly should have rowed better in the final 300m, instead of just everyone pulling hard without coordination.

Romana, the girls and I took the 9pm train from Prague to Pardubice, where we spent the night. Today was basically getting home, taking the train from Pardubice to Brno, then some groceries and now I am firing up the barbecue. My training of today consisted of a bike ride to the supermarket.

By sanderroosendaal • Uncategorized • 4 • Tags: eight, OTW, prague, race, race report, river, rowing

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Jun 3 2016

Technique & Steady State

Worked from home today. By 4pm we all headed to the lake. In the morning it was damp and humid, gray weather but after lunch it cleared up.

With the races tomorrow, I was conscious not to hit any higher heart rates. So I just rowed and rowed. And rowed. And rowed. Twenty strokes per minute in the single:

Click here for a nice interactive plot of my row

Around 2:20 pace in the light tailwind, 2:30 pace in headwind.

I have been playing a bit with my rowing physics model today. Trying to get the calculation of corresponding ergometer power right. I am not there yet. Here is a plot of what I am trying to achieve:figure_1-1

Looking at my heart rate and how the row “feels”, I would say I was rowing at a pace that on the static ergometer is somewhere around 2:00 – 2:02. My calculations give me something between 1:55 and 2:00. I don’t know about you, but for me the difference between 2:00 and 1:55 is huge. And rowing at 1:58 on the erg, I definitely achieve higher heart rates. Being an experimental physicist by education, I have no ego problems admitting that I am in the stage where theory and experiment don’t match.

(The other explanation would be that I am a superior rower and lousy on the erg.)

Bill Atkinson has, very timely, started the discussion about internal energy dissipation in rowers on rec.sport.rowing. Also today, I received an email from Marinus van Holst mentioning that in anticipation of the Olympics, the Nederlandse Natuurkundige Vereniging (Dutch Physics Society) has devoted the June issue of its Tijdschrift voor de Natuurkunde (Dutch Journal of Physics) to Physics and Sports. Of course, being Dutch, they focus on swimming and speed skating, but still this was interesting enough to order a copy. (I am a member of this society but living abroad I don’t get the journal.)

I am very excited about this. Ultimately, when I have sorted the physics and found something that I understand and is correlating well between my humble OTW and OTE results, I want to offer the erg to water power calculations to the members who register on rowsandall.com.

Racing tomorrow. It’s not exactly Oxford vs Cambridge, but it’s the fourth year in a row of Piestany vs Brno vs Neratovice Masters Eights on the Moldau (Vltava) river in Prague. Sixteen Masters rowers will be disappointed. Eight Masters rowers will feel they own the universe. 🙂

 

 

By sanderroosendaal • Uncategorized • 0 • Tags: lake, rowing, rowing physics, single, steady state, training

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Jun 2 2016

2x30min on the erg. CTC or not?

In the morning I dropped the car off for a check (and probably renewal) of its shock absorbers, as well as the bi-annual technical test. Plus oil and filters.

They were supposed to call me. In the evening I realized they hadn’t. Need to check tomorrow. I hope it’s not more expensive than they told me and they are afraid to tell me. :-/

Anyway, without a car, the lake is a bit too far. So I did an erg session at home. First, a gentle 5 minutes warming up. Then a 2x30min with 3 minutes rest. The first one nice and gentle as well, the second one at 24spm average and a bit more fierce. Not as fierce as I wanted, but still. I managed 7705m.

This was not exactly what my training plan prescribed, unless you call this extensive steady state. This month’s CTC is not entirely clear to me. At the Free Spirits Forum, it is described as 30 minutes at 24 spm (maximum average). On the CTC site, it says: “Row for 30 minutes at a stroke rate of 24spm or lower.” I am not sure if my row fits the bill. The average was 24spm or lower, but I counted strokes and knew I could go up to 29spm in the final minutes. I did start the second interval from a standing flywheel, even though that condition is nowhere mentioned.

I hope it is a valid attempt, because with all the rowing on water, it will be hard to fit a second attempt into the month.

The cooling down was a 2000m which I managed in 9:00.0 minutes exactly.

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I am proud to say that I uploaded it to my website rowsandall.com where it transferred correctly:

http://rowsandall.com/rowers/workout/268

By the way, here is the interactive plot of the 2x30min:

http://rowsandall.com/rowers/workout/267/interactiveplot

Also, all this syncs nicely to the Concept2 logbook:

Capture

If you also want this functionality, just register at rowsandall.com.

There are still a few glitches that need ironing out, but we are slowly getting to the point where the interactions start to be smooth.

 

By sanderroosendaal • Uncategorized • 0 • Tags: concept2, ctc, erg, OTE, rowing, rowsandall.com, training

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Jun 1 2016

A short training in the eight – sprints between thunderstorms

Today’s training was a short session in the eight.

Warming up, 1k lower four, then 1k upper four. Then 2.5km with some stroke rate variations. And then the main event.

When we launched, thunderstorms had swept over our lake and were disappearing to the northwest. During our warming up the wind started to get stronger. By the time we were up to the main event there was a strong headwind, and the sky to the southeast was very dark.

We did a 4x250m/250m rest at race pace into that headwind. The kind of headwind that throws the boat off balance when one of the rowers clips too early.

http://rowsandall.com/rowers/workout/256/interactiveplot

When we returned to the dock, there was a beautiful rainbow.

The cox box showed 1:30 as fastest pace into the headwind. I don’t think it is bad, although there is a lot to improve to our stroke.

By sanderroosendaal • Uncategorized • 0 • Tags: eight, lake, OTW, rowing, sprints

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Jun 1 2016

Back Pain in Rowing

The latest World Rowing newsletter contains an excellent article on rowing (erg, OTW) and back pain which I wanted to share with my readers immediately:

http://www.worldrowing.com/news/back-pain-rowing-update-current-understanding 

By sanderroosendaal • Uncategorized • 2

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May 31 2016

Unexpected outing in the Masters 8+

I was supposed to go on a business trip, but less than an hour before take-off it was canceled. Luckily I was scheduled to fly from Brno on the Brno-Munich connection, so I wasn’t even heading for the airport when the cancellation went through.

We are racing the eight on Saturday so I had delegated this evening’s session in the eight to a reserve. Now I cancelled the reserve and could row it personally.

Always better than delegating. Especially in that final week before a race when things are supposed to come together.

The training was:

Warming up. Row 1500m at 24pm, pushing hard. Then a series of starts plus 20 strokes.

I had CrewNerd running during the session, but the phone was tacked away behind my footstretcher. There is no place to fix the phone in the eight. That’s OK. I just wanted to record the session. On top of that was my water bottle.

During the first start, my water bottle started wandering towards the rower in front of me in the second stroke. So before the second partice start I tried to press it tightly into the small gap between the footstretcher and the nr 3 position. I must have stopped CrewNerd during that, because I have no stroke data after the first practice start.

Luckily, I had the Garmin Forerunner as a backup, so I could merge the two TCX files and still see the workout data:

http://rowsandall.com/rowers/workout/239

The stroke rate and the pace/heart rate plots are misaligned by about 2 minutes. I guess you can get the point.

After the row, our stroke claimed that he stuck to 24spm during the 1500m. Looks more like 27/28 spm to me in the plot. We also struggled quite a lot during this 1500m, so we had some discussions while turning the boat. We have to put more emphasis on finishing strong and clean.

After the 1500m we did the practice “start+20”. The starts were fine and the first 10 strokes were pure bliss. The timing was great. The strokes were hard and the finishes strong. Then after 10 strokes we were supposed to take a bit more length and that’s where things started to fall apart. It seems in the process of taking more length we forget to finish strong.

In the locker room we discussed the 1k tactics. My point being that a 1k race in an eight is a matter of 3 minutes and a few seconds. We should stay rowing in the rhythm of those first strokes after the start. We will row away from our competition. If we try to take length we will just slow down, keep them next to us and then we will have to rely on our final push.

Saturday’s races will be funny. For the fourth time in a row the Masters B eight will be a fight between Piestany (from Slovakia), Neratovice, and us. We have already won three times, always beating Neratovice in the final 200m. I met some of the Piestany rowers at the races last weekend, and they commented that it doesn’t make sense to go to Prague to get beaten by us again. 🙂

I am not so sure.

Another interesting factor is that there are many thunderstorms and heavy rain in South Bohemia. If this continues, we will row on Prague on high water.

Here is a link to the races website: http://www.primatorky.cz/en/about

On the occasion of the jubilee 60th edition of the Prague Mayors Eights, development of Masters rowing in the world inspired Spartak Praha 4 – ČVK officials in 1973 to extend the programme to include a race for those rowers who did not contest in the main competition any more. The founders donated a challenge trophy for the winners: a wooden shield. The race is run over the typical Masters distance of one kilometre. There had been just one category for a number of years, and it takes place on Saturday because the entrants include numerous officials who carry out their duties during the Sunday programme of the Prague Mayors Eights. During the 1990s, the number of categories increased, sometimes up to five. A very remarkable race occurred in 1990 when the Vyšehrad-based Blesk and Smíchov-based Tatra crews introduced several emigrants who had not visited their native country for years with some of them having been banned from returning. The line-up Provazník, Líbal, Pulkrábek, Mrvík, Schmidt, Pojezný, Toček, Čermák – Koníček included Pavel Schmidt, the 1960 Rome Olympic Games double scull winner. Unfortunately, two of these famous rowers, Pavel Schmidt and Jula Toček, are no longer among the living. In 1992, the Masters event was run as an international race for the first time. A year later, the Mayor of the City of Prague donated a perpetual challenge trophy to the Masters Eights.

It’s quite a big event.

This picture shows the main event, the Open 8+, with our club’s crew in the foreground, battling and coming in second place, on typical waves in the final 200m, between concrete banks on the river Vltava:

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By sanderroosendaal • Uncategorized • 0 • Tags: eight, lake, OTW, rowing

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