Sep 15 2015
Sep 10 2015
long stories will follow later. M B2x. Strong headwind and difficult to row. We were good out of the start and kept with the pack for the first 500m. The Germans rowed in front of the pack. At 500m to go we did a strong 15 strokes which brought us in third position. The Germans were too far ahead and won. We tried to catch lane 8 but failed. Third place in 3:42. Not bad given the weather.
Arjan rowed the C 1x. He rows 3:48 on calm water. Today he finished in 2nd place in 4:21.
Sep 9 2015
This post is a shameless copy of this post by Ben Redman.
My schedule is the following:
Event 106 M B 2X Heat 5 Start 13:50
M1 BRA C.R. Vasco da Gama Carlos Eladio Rodrigues Costa (1968), Guilherme Armando (1980)
M2 GER Ratzeburger R.C. Jens Burow (1967), Jörg Lehnigk (1980)
M3 CZE C.V.K.Brno, Lodní Sporty Brno Sander Roosendaal (1972), Radek Otevrel (1977)
M4 NED R.Z.V. De Amstel Maarten Juch (1976), Sjoerd Verhallen (1973)
M5 BEL V.V.R. Gent Christophe Larrangé (1966), Wouter Hermsen (1981)
M6 GER R.C. Protesia Hamburg Jan Zamow (1968), Hagen Ohltmann (1979) M
7 ESP R.C.R. Alicante Basilio Pueo-Ortega (1973), Alberto Jarabo-Pereda (1974)
M8 GBR Peterborough City R.C. Steven Cranfield (1978), Ian Palmer (1969)
Event 208 M B 4X Heat 1 Start 09:34
E1 CZE C.V.K.Brno Tomas Nahodil (1984), Martin Krocil (1967), Ondrej Hubik (1983), Sander Roosendaal (1972)
E2 GER Stuttgart-Cannstatter R.C. Matthias Gathmann (1973), Andreas Kaiser (1977), Max Schramm (1979), Matthias Penkner (1980)
E3 SWE Vänersborgs R.K. Mikael Werner (1975), Joakim Swahn (1979), Marcus Ankar (1979), Thony Boström (1978)
E4 AUT Wiking Spittal Markus Schützelhofer (1977), Gerald Olsacher (1978), Paul Paternoss (1980), Martin Moser (1979)
E5 INT Northwich RC (GBR), Strathclyde Park (GBR), Texas R.C.
Simon Borchelt (1981) USA , Jonathan Morrissey (1981) GBR , Stewart Plant (1977) GBR , Peter Venables (1973)
E6 ITA Canottieri Padova Stefano Bertazzo (1967), Lorenzo Moi (1987), Giovanni Spandri (1973), Rampado (1984)
E7 GER Neuruppiner Ruderclub e.V., R.C. Havel Brandenburg Oliver Papenbrock (1983), Lars Beilfuss (1976), Jens Beilfuss (1973), Enrico Goldstein (1973)
E8 FRA Sport Nautique Compiègnois Laurent Brosseau (1984), Guillaume Lecocq (1983), Samuel Viandier (1974), Philippe Debaye (1969)
Event 229 M C 2X Heat 3 Start 14:15
O1 RUS Dynamo Moscow R.C. Mikhail Yurchenko (1970), Dmitrii Ovechko (1971)
O2 PER Club de Regatas Lima Marco Sanguineti (1969), Ricardo Suito (1975)
O3 POL K.S. Posnania-R.B.W. Pawel Szczepaniak (1970), Gerard Bednarek (1971)
O4 GER R.C. Aken, R.V. Dessau Carsten Albert (1977), Siegfried Mehl (1962)
O5 FRA S.N. Avignon Norbert Achery (1968), Pascal Fourey (1973)
O6 INT Beatrix Eindhoven R.V. (NED), C.V.K.Brno (CZE) Sander Roosendaal (1972) CZE , Arjan Buist (1969) NED
O7 NED R.I.C. Amsterdam Roel van der Steen (1967), Bart Guijt (1974)
O8 GER R.C. Oberhavel Hennigsdorf Mike Jungemann (1966), Andreas Köckeritz (1973)
Event 307 M B 1X Heat 7 Start 09:41
H1 NOR Aalesunds R.K. Are Prytz Berset (1973)
H2 CZE C.V.K.Brno Sander Roosendaal (1972)
H3 GER R.V. Hellas Offenbach Erkut Tinaz (1969)
H4 IRL Commercial R.C. Renatas Dainys (1972)
H5 GER Münchener Ruder-Club von 1880 e.V. Hans Weytjens (1968)
H6 BEL S.R.U.N.Liège Christophe Campolini (1971)
H7 NED K.R.Z.V. De Hoop Amsterdam Kees Hooft (1973)
H8 GBR Norwich R.C. Tim Davies (1974)
Event 317 M A 4X Heat 2 Start 11:46
U1 ITA A.S.D. Canottieri Monate Stephane Jedrzejczak (1985), Alessandro Michellon (1980), Diego Bina (1980), Giovanni Marino (1978)
U2 INT S.C. Porto (POR), T.R.T.Hazewinkel (BEL) Stijn Cornelis (1985) BEL , Xavier De Groot (1979) BEL , Nico Roels (1975) BEL , Luis Rodrigues (1979) POR
U3 GER Neuruppiner Ruderclub e.V., R.C. Havel Brandenburg Oliver Papenbrock (1983), Lars Beilfuss (1976), Jens Beilfuss (1973), Enrico Goldstein (1973)
U4 CZE C.V.K.Brno Tomas Nahodil (1984), Martin Krocil (1967), Ondrej Hubik (1983), Sander Roosendaal (1972)
U5 NED Tilburgse Open R.V. Peter de Wijs (1964), Michiel Roos (1986), Boris Veldkamp (1980), Robert paul Prijt (1964)
U6 GER Schweriner R.G. Sebastian Pahl (1983), Christoph Schön (1984), Martin Meermann (1958), Markus Krenzien (1973)
U7 SWE Vänersborgs R.K. Mikael Werner (1975), Joakim Swahn (1979), Marcus Ankar (1979), Thony Boström (1978)
U8 AUT Wiking Spittal Markus Schützelhofer (1977), Gerald Olsacher (1978), Paul Paternoss (1980), Martin Moser (1979)
Mix C 2x and Mix C 4x. Schedule not yet known.
We left Brno at 5am this morning and drove to Hazewinkel in 11 hours. The guys who are towing the trailer are still driving, there estimated arrival is 10pm, one and a half hours from now. The boat area is already pretty full.
Sep 7 2015
No training today. A very long day at work, followed by preparing the double for transport. It started to rain when we were doing that, so I decided to leave the single for tomorrow. Hopefully I will be able to leave work earlier than today.
In the afternoon, I received a phone call from my son (10). It was in the middle of a meeting, so I said to my colleague: “Sorry, my son is calling. I have to answer this. It may be something important.”
Here’s is the conversation:
– “Hi, what’s up?”
– (Slightly concerned) “Yes, Dominik, what’s up?”
– “I am at home. Just wanted to tell you that a parcel was delivered for you. The guy wanted a signature, so I signed.”
– “Oh. Great. Thanks.”
– “Yeah, I am just informing you, right.”
– “Yes. Thanks.”
– “I am bringing this to your attention. I signed.”
I laughed. He just wasn’t entirely sure that he had done the right thing so he just wanted to be sure.
It’s the book “Masterrudern, das Training ab 40” by Volker Nolte and Wolfgang Fritsch. So far I have just been browsing and looking at illustrations. My impression? I think it is a nice and complete book (272 pages) summarizing all the stuff a Master Rower needs to know. The book is written as an entry level text, so I sort of expect to already know most of the stuff by figuring it out (trial-and-error style) and discussions on erg training schedules here and on the various erg and rowing dedicated fora and blogs. Also, much of the stuff on training theory and training plans is quite sport independent. But that’s OK. I am looking forward very much to reading the book from front to back and find the stuff I didn’t know yet. Also, it’s interesting to see these authors’ take on Masters Rowing.
Here’s a quick summary of the contents, and some remarks on what I hope to find in those chapters:
1 – Masters Rowing
General discussion about age groups and target groups.
2- Aging successfully as a Masters Rower
Discussion of how performance changes with age. A good summary of available literature.
3 – Learning to row
Not so relevant for me, but good to read. I know how to teach kids to row, but not how to teach adults, who learn slower.
4 – Can technique still be improved?
General chapter about Rowing Technique, including drills. I don’t think this is specific for older rowers.
5 – Rigging for Masters Rowers
This will be interesting. I guess most of us just copy what the elite is doing, but perhaps we should power for a less strong and less flexible body. Personally I look at how elite women are rigging, but as age progresses this may be more and more wrong.
6 – Training for Master Rowers
6.1 General Remarks
General remarks about how training works. Training effect. Recovery between trainings for older rowers.
6.2 Rowing Trainings
Steady state training. Fartlek. Red Lining. Intervals. Training for specific races (focuses on sprint racing). Training programs.
6.3 Other Trainings
Actually, this is the chapter I want to study in most detail. It covers strength training, erg training, general fitness training and “coordination training”.
7 – Racing for Masters Rowers
Year planning, training planning, training camp and preparing to race. All very useful stuff.
I will write more about the book when I finish reading it.
As a last remark, I find it quite interesting that the book was first published in German. It’s logical, given that German is the authors’ mother tongue, but I think there is a bigger audience for the book in the USA and Canada. As the authors themselves remark in the first chapter, in Europe the percentage of former Elite rowers among Masters is much higher than in Europe. Also, the typical European Masters Rower has started rowing during his youth, whereas the typical North American Masters Rower has started as a young adult, or very often as a Master. Content-wise I think the book is more suitable for the latter.
Sep 6 2015
Taper has started, so I was a little concerned when Romana proposed to take the bike to the rowing club instead of the car. Unnecessary concern, of course. The bike is an excellent way to warm up and cool down.
Morning cycle: https://www.strava.com/activities/386037589
(I like to go through the hills at Medlanky, but Romana preferred the longer alternative on a solid road and with fewer steep climbs.)
We rowed from Lodni Sporty today, because our quad is in Villach for races. The Wintech quad with a hole in the hull is still not sent for repair. As two rowers in our mixed quad are from Lodni Sporty, it’s not a problem to go over to the bad side and row from there.
Quite windy conditions and huge waves. We rowed to a quiet area in the canyon and did start practices there. Nice to get into the World Champs atmosphere:
“Czech Republic – Attention – ROW”
Numerous starts in headwind, starting with one stroke only until perfection, then two strokes, then three strokes, then an exercise where we did 20 “half” strokes in a row to get the entire boat used to the right stroke length. Then four strokes, and finally a full start, then a start+5.
Same in tailwind.
Then rowed back to LS. Mister Knapek wasn’t there, otherwise I would have wished his daughter good luck. She, Mirka Knapkova, rowed the final in the big World Championships today. When I am writing this, she already came in a silver position. Kim Crow was simply too strong for her.
After the row, we cycled back home, had a quick lunch and then settled in front of the TV to watch some races from Aiguebelette. We saw Synek win and Knapkova come in second place.
Now I have some packing to do. I need to prepare everything for Belgium. There will be no time to pack on Monday or Tuesday.
Sep 5 2015
Probably the last training in the single before Belgium. Sunday mixed quad, Monday probably a rest day and Tuesday the Masters quad. Reduced intensity a week before the race, so I did the “small pyramid”:
20 seconds @ 40spm
20 seconds rest
40 seconds @ 38spm
40 seconds rest
60 seconds @ 36spm
60 seconds rest
40 seconds @ 38spm
40 seconds rest
20 seconds @ 40spm
Rowing in the single, I did all intervals at a slightly lower stroke rate. The 20 seconds were going to be standing start and then keep the rate high. The 40 seconds were going to be above race pace, and the minute was going to be at race pace, but with a “15 stroke move” after 15 strokes.
I had been reading in my edition of Nolte’s “Rowing Faster” (first edition) and there was a remark on “race moves”:
- A 10 stroke move is too short to change how the race is unfolding
- A 20 stroke move is too long to get the crew to really row at higher intensity/stroke rate
- The ideal is a 15 stroke move
- This has to be trained in intervals sessions in order to simulate how it feels during the race (including tiredness).
So I decided to build that 15 stroke move into my 60 seconds, imagining that I would be sprinting for the line.
I met another sculler at Rokle, and he agreed to do the 20 seconds from standing start with me, even though he was coming out of a long steady state session towards the castle. It is always nice to have someone rowing next to you. I beat him by about a length.
| Dist_ | Time_ | Pace__ | _SPM | avg HR | max HR | Remarks
| 02051 | 12:51 | 03:07.9 | 19.6 | 140 | 176 | WU
| 00096 | 00:20 | 01:44.4 | 37.8 | 129 | 159 | 20 sec from standing start
| 00064 | 00:19 | 02:29.0 | 21.4 | 169 | 171 | rest
| 00195 | 00:41 | 01:45.4 | 33.5 | 175 | 182 | 40 sec
| 00135 | 00:40 | 02:28.2 | 21.2 | 180 | 183 | rest
| 00273 | 01:00 | 01:49.8 | 33.2 | 182 | 185 | 60 sec with "move"
| 00176 | 01:00 | 02:50.5 | 18.4 | 177 | 185 | rest
| 00017 | 00:39 | 18:36.2 | 32.9 | 179 | 181 | 40 sec; GPS trouble
I do not have reliable data for the second 40 seconds and 20 seconds intervals, because the XGPS160 decided to stop measuring distance.
I am quite happy with how it went. I managed to hit my race stroke rate quite well and row a 1:49 split during the 60 seconds effort. The “15 stroke move” was intense but good. In the 40 seconds I rowed around 1:45 split.
Then I rowed next to one of Romana’s new girls for a while to give her instructions. A 17 year old who was on a rowing camp in Italy this summer and decided that she wants to continue with rowing. She’s definitely talented and according to Romana who did a 2x10min on the erg with her, her erg fitness is quite good. It will be nice for Romana to have a new beginner to take care of. If she will be a good race rower, will depend on how often she will show up at practice. So far she seems to enjoy learning a new skill.