May 18 2019
The working week (Monday to Friday)
Monday
A busy day at work and no training. I decided that recovery from an intensive weekend of racing was a good idea.
Tuesday
Weights! My personal trainer decided that I am ready for the “big exercises”. So we did only three of them:
- Bench press
- Dead lift
- Squat
The protocol is to start with light weights (or only the bar) as a warming up, then gradually increase the weights until I can do about 10 repeats, with stretching between each series of 10. Then weights are increased one more time to get to failure somewhere between 5 and 10 repeats. After that weights are reduced again to do a few series at 15 repeats.
For the deadlift and squat the protocol was a bit more gentle. We didn’t push to failure but stopped at the point where I was starting to fail on technique, i.e. I was starting to use the wrong muscles to just get the weights lifted.
After that we did some 10 minutes of exercising the core.
Boy, I did feel this training the next three days.
Wednesday
I have started calling our Masters eights crew together, and this time it was a success. We had 11 candidates show up, so we hit the lake with a double, a single, and an eight. The water was slightly rough and the coxswain slightly inexperienced, as the map clearly shows:
I had some data challenges. Forgot to charge my heart rate belt.
Well, it was just steady state. A pretty short workout as well, as some of our crew members were time pressed.
Thursday
More data issues. I still haven’t managed to sort my regatta bag and move some essential equipment from the regatta bag to the training bag. I have a pretty good system. A separate “rowing electronics” bag that goes into my small training bag or my big regatta bag. The problem with regattas is that they are so hectic that I become messy with where I put my gear. So rowing electronics ends up in the wrong part of my regatta bag, and then I show up on a training day to discover I have left the SpeedCoach holder at home. Sigh.
At least the OH1 heart rate arm band was charged. However, it didn’t seem to respond very well in the first 20 minutes of the workout.
The session was 4 series of 6×45″/75″ at race pace. These series are tuned to our lake length, and after doing one, I wondered if I would be able to complete the workout. In the end I manned up and just did it. It was so beautiful rowing weather that it would have been a sin to shorten the time on the water:
I gave myself some technique targets, focusing on finishing the stroke strong. I am not sure if I am fooling myself, but it looked like I was faster when I focused on that. Here are the data to prove it:
I am charting “Wash” vs “Boat Speed” for each “on” stroke. The line is my totally unscientific interpretation of the data. So a 5% pace improvement? That would be encouraging!
Friday
Another weights session. Bench press. Squats. Deadlift. And cable rows. Seventy five minutes of heavy work. I am due for a light steady state session today.
Jun 15 2019
Morava Race
It’s been a hectic and very exciting period, and that’s the reason my last blog post was from May 25th. Here’s a very quick run through the sessions starting on May 27th.
May 29th session 1: Weights. On Monday I was too tired, and on Tuesday I was too busy to workout. I do pretty heavy weights sessions, so I think this was a pretty heavy one.
May 29th session 2: Row in the 8+. One of the few preparation sessions we had for our short season. If I remember well, it was choppy. BoatCoach was misbehaving. I thought I had set it to splash guard, but it switched off during the row. The map also showing me taking a jump to North Africa during one or two strokes. It surely didn’t look like I was visiting the Sahara. It was more choppy, wetter, and less coordinated.
On June 30, I drove to Racice to pick up the boats for the camp. Here are Daniela and Dave from Czech Concept2/Wintech/NK:
May 31st: A quick row in the double. We simply ran out of time. It wasn’t very intensive, but it was a pleasure to row the double with Romana.
June 1: Morava Regatta on our home lake. Kazi and I rowed the heat of the men’s 2x. We came in fourth place . It wasn’t a very good race, and we expected to not proceed to the finals. It turns out our time was better than the winner of the second heat, and we qualified for the final on Sunday. We are trying to race faster crews in preparation for the Masters Worlds, so this was good. It was unfortunate that we couldn’t deal with the wakes from the umpires launches and that we couldn’t steer a straight course.
Sunday June 2: Our final race on the double. We were bold and did something you should not try at home: We changed some rigging parameters on our boat just before a race.
And off we were to the final:
We raced a much better race this time, and managed exactly the same time as on Saturday, but this time we
Here are some charts comparing the Saturday and Sunday races:
Looks pretty similar, but we had a tailwind on Saturday, and it all felt much more controlled on Sunday.
On the same day, my youngest son Robin (on the right in the picture below) won his heat and final in the boys 4+, and can now call himself Champion of Moravia.
My final race of the weekend was a 2k in our Masters eight. We raced better than we had ever rowed in a training and managed to win a bronze medal.
The picture shows our crew on the right, the winning Men’s crew from our club in the middle, and Lodni Sporty Brno taking silver on the left. There was a little competition going on of funniest pictures on the podium. We weren’t very good. I liked our Juniors 8+:
I took a quick shower and then it was time for the camp to start …
By sanderroosendaal • Uncategorized • 0 • Tags: 2k, 2x, 8_, 8+, double, eight, Morava, OTW, race, racing, rowing, training