single

Jun 24 2016

First outing in the quad and steady state

Thursday evening

Out in the quad. Lots of technique drills to work on catch and recovery timing.

CrewNerd obviously cannot cope with the stroke rate when we do technique drills.

Friday

More technique drills, but now in the single. Went out at 7:30 am but it was already close to 30 degrees. Tired from the two Thursday sessions so I did a very calm row with technique drills.

Took the single to the castle this time. Mirror flat water, and two white swans in the water close to the castle.

After the row I had a quick coffee in the club house. Romana arrived and we prepared the morning event. Dominik’s school class was coming to pay us a visit. We showed them the boat house, then we put them on ergs to teach them a basic rowing stroke. Then we did a race over 200m, which was won by the girls. Times were between 0:54 and 1:20 for the 200m.

After a short break and handing out prizes (club badges, some sweets) and giving all the children some info leaflets about rowing at our club, we proceeded to the water. Dominik and his classmate Vít who are already proficient rowers, did a show on singles. Then we had the kids try out rowing themselves in a wider boat.

As the weather was so hot and the water so attractive, our attempts to keep the kids out of the water were futile. Originally the teacher didn’t want to allow them in the water, but it was unstoppable. And all kids had a very good time and were nicely refreshed.

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By sanderroosendaal • Uncategorized • 0 • Tags: lake, OTW, quad, rowing, single, steady state, technique

Jun 23 2016

Thursday 1: Speed work in the single

I have a day off today, and I spent some time this morning working out my training plan for the coming few weeks. Here it is:

Week 26 – starting June 20

Thursday – morning – speed work (single)
Thursday – evening – steady state and a few race starts in the quad
Friday – morning – steady state and video in the single
Friday – afternoon – bike ride (relaxed cross-training)
Saturday – morning – Extensive steady state
Sunday – Bicycle ride (cross training or tour with the family)

Week 27 – starting June 27

Monday – rest day
Tuesday – morning – 4x2km
Tuesday – evening – recovery/technique row
Wednesday – morning – Extensive Steady State (rate ladders)
Wednesday – evening – Technique/recovery row
Thursday – morning – “Lactate is the killer”
Friday – morning – 1km time trial in the single
Saturday – morning – in Racice, extensive steady state in the 2x
Sunday – morning – in Racice, speed work in the 2x

Week 28 – starting July 4th

Monday – rest day
Tuesday – 1km trial in the single
Wednesday – steady state & race starts
Thursday – rest day
Friday – Steady state & race starts
Saturday – Steady state & race starts
Sunday – Speed session in the 2x with Kazimir (in Hodonin)

Week 29 – starting July 11th

Monday – rest day
Tuesday – “Small Pyramid”
Wednesday – Recovery/Technique row and race starts
Thursday – Rest day – load trailer
Friday – 3x250m / 500m rest at race venue
Saturday – Masters Nationals (1x and 4x)
Sunday – Masters Nationals (2x, mix 2x and 8+)

Week 30 – starting July 18th

Monday – rest day
Tuesday – 30″ on / 30″ off or variant thereof. Speed work
Wednesday – Steady state and race starts
Thursday – 40″ on / 40″ off. Speed work
Friday – Steady state & race starts
Saturday – 1km trial
Sunday – rest day

Week 31 – starting July 25th

Monday – rest day
Tuesday – “Small Pyramid”
Wednesday – Technique and race starts
Thursday – 3x250m / 500m rest
Friday – Travel to Munich and races Euromasters Munich
Saturday – races Euromasters Munich
Sunday – races Euromasters Munich

As the weeks come, I will probably fine tune a bit more and may have to swap sessions within the week to make it compatible with my schedule.

Basically, what I did is a good review, and sprinkle in some of the sprint racing preparation sessions that I decribed earlier.

Today’s row

Today was speed work and I decided to do a row that I had preprogrammed in CrewNerd. It’s a session designed by our head coach and it is quite good:

Warming up
5×30″/30″ rest – at 32spm
8 minutes rest
5×30″/45″ rest – at 34 spm
8 minutes rest
5×30″/60″ rest – at 36 spm

The weather was hot. I didn’t manage to get to the lake early and launched around 11am. It was above 30 degrees, sunny. There was a light east wind, which changed direction:

I did the first interval (at 0:19 in the graph) with a race start. I splashed some water on the phone screen (inside a watertight holder), which caused CrewNerd to go to the Settings screen. I wasn’t sure if my workout was continuing or not, so I stopped, went back to workout screen, and continued. I should have just rowed.

Workout Summary - media/20160623-134913-2016-06-23-1041.CSV --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|06065|36:54.0|02:01.9|31.2|158.4|170.9|08.0 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|02953| 16:29 |02:46.6|18.9|129.0|166.0|09.5 02|00107| 00:30 |02:19.5|32.0|120.0|144.0|06.7 03|00130| 00:30 |01:55.6|32.0|162.0|172.0|08.1 04|00126| 00:30 |01:58.9|32.1|167.0|175.0|07.9 05|00129| 00:30 |01:56.5|30.0|169.0|175.0|08.6 06|00134| 00:30 |01:51.8|32.1|169.0|176.0|08.4 07|00137| 00:30 |01:49.7|34.0|159.0|171.0|08.1 08|00138| 00:30 |01:48.7|34.0|168.0|177.0|08.1 09|00140| 00:30 |01:47.2|34.0|171.0|179.0|08.2 10|00139| 00:30 |01:47.7|34.0|172.0|178.0|08.2 11|00141| 00:30 |01:46.8|34.0|172.0|179.0|08.3 12|00141| 00:30 |01:46.4|36.0|161.0|173.0|07.8 13|00144| 00:30 |01:44.4|36.0|168.0|178.0|08.0 14|00143| 00:30 |01:44.6|36.1|169.0|178.0|07.9 15|00147| 00:30 |01:42.5|38.0|172.0|181.0|07.7 16|00140| 00:30 |01:46.9|38.0|172.0|181.0|07.4 17|01076| 06:17 |02:48.2|18.9|134.0|140.0|09.4 18|00000| 06:38 |0000:00|11.1|118.0|153.0|00.0

Including the rest, the entire session was 10.3km. During the intervals I tried to focus on reach at the catch and a strong finish. I think I managed to get it roughly right.

This evening: Steady state in the quad.

By sanderroosendaal • Uncategorized • 1 • Tags: lake, OTW, rowing, single, speed work, sprintervals, training

Jun 23 2016

Wednesday – Steady State

A long steady state session after work. It was quite warm, around 26 degrees C, and there were many swimmers and recreation boats on the lake. I alternated 18spm and 20spm and tried to focus on a long reach and acceleration through the stroke.

In the first part after the warming up I was excited to see 2:05 – 2:10 as average pace on some pieces. Wow, I thought. I have found the wonder stroke. Funny that it differs so little from my regular stroke.

At the beginning of the second leg I had the idea to reset the XGPS160 and that immediately brought me back to ground (well, to the water, actually). The slightly more noisy first 30 minutes of the row resulted in CrewNerd calculating a slightly longer distance, which resulted in a slightly larger pace.

Here is a zoom in of a part of the lake where I rowed a few times. From right to left, they are:

Warming up (noisy)
Second or third Rokle-Sirka segment (not noisy)
Second or third Rokle-Sirka segment (not noisy)
First Rokle-Sirka segment (noisy)
Two Sirka-Rokle segments

It is clear how the noisy segments appear to be slightly longer if you measure from waypoint to waypoint.

Still, I think I did good work on my stroke. Total workout distance a little over 13km.

By sanderroosendaal • Uncategorized • 2 • Tags: lake, OTW, rowing, single, steady state, training

Jun 21 2016

OTW Waterfall

Monday – rest day. Too much work to do to fit in a session without compromising other duties.

Tuesday – first training of the last two intensive weeks of the season. This week and coming week I should get in a decent amount of training, then I will drastically reduce volume, only work on speed and prepare for the Masters Nationals.

Driving to the rowing club, I thought that this may be the last “long intervals” session of the season, but I was mistaken. I have actually planned two of them for next week. I think I should revise that, even though it is straight out of the book.

Training schedule - the main season. Current week highlighted — Training schedule – the main season. Current week highlighted

You can also see that I should have done a 1 minute and a 2 speed lactate test last week. Well, I was in Amsterdam and I didn’t do the tests. Not critical in this period of the year, I think. I don’t need confidence on the erg. I need boat speed and ability to battle through the lactate rush.

I will be taking Thursday and Friday off, so I should take some time to plan the rest of the season in detail.

I was also wondering about the pace. Had I looked at previous sessions, I would have discovered a 4x2km OTW in 2:12 average in April. During breakfast, I searched my blog but didn’t find it. Now, behind the desktop, I found it immediately. So far for web browsing on the smart phone.

I decided to go at 24spm for the 3k, 25spm for the 2.5k, and 26spm for the 2k, work on technique and be happy with an average pace faster than 2:13 (head race pace). These are ideal stroke rates and boat speeds to ingrain my technique attention points. A long reach at the catch, not locking the boat and a strong finish. By not locking the boat I also make time to pay attention to blade depth. Also, the first part of the stroke should be a leg push, followed by a distinct back swing. Please note that these are my personal notes, and I am exaggerating what I need to do in order to come closer to the ideal, which I would definitely not describe as a stroke that consists of two distinct pieces, bum shove, back swing. But as always when you work on technique, you have the feeling you exaggerate. It feels awkward and you have to work hard to achieve even the slightest improvement. Shifting the emphasis a bit more to the back swing makes me finish much stronger than I normally do, which has a distinct effect on boat speed. Today, paces were jumping around a bit on CrewNerd depending on the XGPS160 mood, the wind, the moon phase, and a few other unknown factors, but I had the feeling that I could bring down the splits by 2 seconds by doing a strong finish.

Workout Summary - media/20160621-092013-2016-06-21-0712.CSV --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|11169|51:51.0|02:19.7|22.3|156.6|169.6|09.7 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|02266| 11:15 |02:27.6|18.3|131.0|153.0|11.1 02|03000| 12:54 |02:09.1|24.5|170.0|178.0|09.5 03|02500| 10:27 |02:05.5|25.3|172.0|178.0|09.4 - interrupted 04|02000| 08:36 |02:09.0|26.6|175.0|181.0|08.7 05|01403| 08:39 |03:00.3|16.8|135.0|158.0|09.9

During the warming up, I saw very flattering paces. The water was mirror flat and I didn’t realize that I was rowing in a slight tailwind breeze. Then I turned around at Rokle to start the 3k, and after the first strokes I immediately noticed I was rowing into a headwind. It is funny how you don’t notice with tailwind, then you turn around and you notice the temperature feels slightly lower, there is a cool pressure against your back and neck, and your paces drop. Anyway, I managed to hold 2:09 in this 3k without much problems. Rowing without a mirror, I almost bumped into one of the big tourist boats which was doing a turning maneuver in the final 500m of the 2k course. I only noticed it was there when I finished the interval and looked around. It was 10 strokes away from me.

Must wear mirrors, even in early morning sessions.

During the second interval I counted 5×50 strokes and enjoyed nice paces. At one point the CrewNerd+XGPS160 combo froze. I don’t know how long it took me to notice. I guess a few strokes. I stopped rowing, reset the XGPS160 and picked up again. No negative impact on training effect, but you can see the interruption in the graph.

During the final interval I climbed a bit in stroke rates in the last 500m. Good session overall.

It’s funny the pie chart doesn’t show any “red”. If you zoom into the Interactive Chart on rowsandall.com (here), you can see a tiny bit of red in the last interval:

Tomorrow: Extensive steady state

Thursday: Two sessions, one with 3x(6×45″/1min) Rest intervals, which I am thinking of changing to what our elite guys were doing today: 4×1’15″/1’15” + 5×45″/1′.

After the training I chatted a bit with our elite lightweight sculler, Milan, who has good chances of going to Rotterdam in the LW 1x, for the World Championships for non-Olympic rowing disciplines. We also discussed the differences between Wintech (which he used to row) and Filippi (to which he recently switched). I hope he will qualify for Rotterdam!

By sanderroosendaal • Uncategorized • 3 • Tags: intervals, lake, OTW, rowing, single, waterfall

Jun 18 2016

4x1km – good enough

So today was a 4x1km with 5 minutes rest. On the water. In the single. Target pace 2:01 in “neutral” weather, or the equivalent of that in whatever weather I would get.

There was a light SouthEast wind. Enough to reach great paces during the tailwind warming up. Enough to slow me down to 2:04 in the first headwind 1000m effort.

But I would have 2 headwind and 2 tailwind 1000m intervals, right? Well, no. During the third interval the wind turned and the final interval was with some headwind as well.

It’s funny. No chop, but still a significant slowing down. Here’s the video.

Even though I row on our lake regularly, I still find it very beautiful. Now with dark green leaves. Also watch my newly painted blades!

Workout Summary - media/20160618-131748-2016-06-18-0906.CSV --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|08793|44:33.0|02:16.1|25.5|161.0|174.2|09.0 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|02858| 16:32 |02:52.2|18.2|143.0|171.0|09.6 02|01000| 04:09 |02:04.6|28.9|171.0|178.0|08.3 03|01000| 03:54 |01:57.1|29.4|170.0|180.0|08.7 04|01000| 04:12 |02:06.0|29.5|171.0|179.0|08.1 05|01000| 04:01 |02:00.6|29.6|169.0|181.0|08.4 06|01935| 11:45 |03:02.2|17.5|142.0|156.0|09.4

So 2:04.6, 1:57.1, 2:06.0, 2:00.6, that’s a 2:02.8 average pace. Not 2:01, but not bad.

Looking at the video, I should do two things:

Not dig too deep at the catch
Row a longer stroke. Get length

It was beautiful weather. Nice little clouds. Here’s a few pics I took after the row:

And here is the entire row in graphs:

By sanderroosendaal • Uncategorized • 1 • Tags: 4x1km, lake, OTW, rowing, single, training

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Jun 13 2016

Under and on the Eight

Saturday

Heats day of the Morava races, which are regional races. These races are quite important as they are qualifying races for the National Championships for the 11 to 18 year olds. The races are being held on our lake, so no transport needed this time.

We headed for the lake in the morning. As we were going to sleep at the club and stay for the whole weekend, it took some time to get everything in and on the car, including two bicycles and a lot of food.

I spent the morning preparing my blades for a paint job. There is the new pair of sculls which must be in club colors before the Masters Nationals. Also, one of my old pairs were painted in a rush. By yours truly, I have to confess. I didn’t sand and clean them throroughly before painting, with the result that that paint gradually begins to peel off. This time I was prepared to do the job thoroughly. So I spent more than an hour getting the old paint off those blades, then sanding and cleaning them. Then I discovered that the club was out of the blue paint so I had to hop on the bike to get some new paint. I am happy to report that at the end of the afternoon I had two pairs of nicely painted blades. The only thing is that the paint slightly darkens when it ages, so my third pair is a slightly darker tint. It is either the darkening effect, or the fact that our club is not entirely sure about the right shade of blue that is our club colors.

We do have it specified, mind you, but in a pre-WWII paint numbering standard which is not used any more, and nobody is able to convert it for us. So RAL 5015 it shall be for me.

By then it was time to fire on the barbecue. The girls were out in a quad and I wanted to go for a short row in the single, but my blades were drying and I was responsible for providing dinner.

After dinner, we made a camp fire and had a good time sitting around the fire and chatting. I had no heats, but the kids had done well. My son Dominik had managed to get into the A final on the single (which meant he was qualified for the Nationals) and daughter Lenka and her double partner Iva had done the same in the double.

At 10:30pm it was time for the fireworks.

There is this fireworks contest in Brno. It’s held every year in June and the fireworks are done from a big pontoon in the middle of the lake. From the dock of our rowing club you have the best view of the show.

So we tuned the radio to the station that broadcasted the music to the fireworks show and watched. This year it was really great.

Sunday

Woke up to the sound of birds singing. Breakfast at the rowing club. In the morning I spent some time doing work, but then it was time to get ready for action.

My first race would be at 15:18, so around 1pm I hopped on the bike and cycled around the lake to the Lodni Sporty rowing club for the weigh in. I made 72.2kg with shoes on so no problem there.

The problem was that there were only four LW 1x rowers in that final. Three of them aged 18 to 25 and fast scullers. And me. From our club there was Lubos, who I have occasionally been a sparring partner to, who is trying to get to the U23 Worlds in Rotterdam in the LW2x. Then two guys from Breclav, a Mr Susky who has aspirations as well, and a Mr Rampula, who is unpredictable but can be fast.

Trying to relax before the race, I decided to take it as a time trial and just row a good time. During the day, the light tailwind had turned into a light headwind, so I wasn’t sure what to aim for. Kleshnev predicts a 7:40 2k in neutral weather based on my erg results, but I take that as the ultimate achievable, not as the mean for 7:40 scullers. Based on recent trainings, I thought that under 8 minutes would be a good target. Actually, I have never rowed under 8 minutes on this lake.

In hindsight, I think that the most important decision was to take it as a time trial and ignore the other rowers.

Arrived at the start. Light headwind, still. Set CrewNerd to 2000m and Auto-Start and prepared.

I started off well, but of course started to fall behind the young guys already in the first 500m. But I kept going at 30spm, trying to focus on technique, and getting over the waves as well as possible. When I say waves, I am not talking about chop. I am talking about long standing waves caused by the boat traffic on the lake. These waves really have the ability to throw your balance off, so it is important to stay relaxed and react to the movements of the boat.

By the 1k mark I was rowing about 3 lengths behind the number three, Mr Rampula. I was hoping that Lubos was taking over the lead from Mr Susky by then but I didn’t know. Three singles lengths behind. That didn’t really bothered me, because I noticed on CrewNerd that I was rowing under a 2:00 pace per 500m and I knew the first 500m had been really fast.

The third 500m wasn’t the best. I saw a couple of strokes at a 2:06 pace, but I managed to get back to 2:02 and lower. Then, with 600m to go, I noticed that I was closer to Mr Rampula than I thought. I rated up slightly and started to chase him.

Probably Rampula had gone out too fast, wanting to play with the big boys, and was now paying for it. Anyway, I gradually managed to close the gap and with 250m to go I was half a length behind him.

By now I was really in problems. I was breathing very heavily. Counting strokes. But the fact that I was on Rampula’s tail kept me going.

He managed to stay in front of me. I passed the finish and collapsed, just barely noticing that CrewNerd was still counting down and only stopped 20 m after the real finish line. I guess that’s the problem with GPS measured distances.

CrewNerd stopped counting at 8:06 but I hung around in the finish area and listened to the announced official times. I had managed 7:59.06 and I was very happy with that. Actually made a proud fist punch gesture to celebrate. That must have seemed strange from the grandstands. Comes in last. Is happy. 🙂

And here is how I suffered to achieve this. I am not 100% sure about the immedate jump to “red” heart rate values after the start. The data seem to have a strange plateau there. Need to look into that. Otherwise, though, the picture is true.

After that, I had about 2 hours to recover and get ready for the eight. Of course that wasn’t to be. And worse, there were more rowers in our Masters eight who had done one or two races before that day, so we ended up in third place, beaten by our Elite crew and by a mix of Juniors/Masters/Elite from Lodni Sporty. We managed to leave our club’s historical eight behind us. 🙂

And here are the pictures …

Tailwind changed into headwind. Some of us changed gear

Our head coach sending a pair to the start

The Author almost ready to row to the start

The Author's son rowing to his start — The Author’s son rowing to his start

Group picture of the three eights of our club

Lenka and Dominik did well in their respective races. Lenka was third in the double and Dominik came in fifth in the single. Both in the A final.

The races ended, it was time to enjoy our club house’s brand new beer tap:

By sanderroosendaal • Uncategorized • 1 • Tags: eight, lake, OTW, race, rowing, single

Jun 13 2016

Friday – 8×15 strokes – speed work

First time I did a stroke based workout in CrewNerd. This workout idea came from our club’s official Masters rowers training plan. I don’t follow that plan, which is assuming 4 sessions/week, but I receive it in my Inbox and sometimes pick an interesting looking session from it.

This was 6-8x 15 strokes at 38 spm, 2-3 minutes rest between sets. Two sets from standing start. A race prep session.

http://rowsandall.com/rowers/workout/315

Workout Data

Rower:  Sander Roosendaal
Name:   8x15 strokes/2min
Date:   10 juni 2016
Time:   16:03
Distance:   10248m
Duration:   00:57:12.0
Type:   water
Weight Category:    lwt
Workout Summary

Workout Summary - media/20160610-193012-2016-06-10-1702.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|07674|40:04.0|01:55.3|33.5|148.8|169.1|08.6
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02280| 13:09 |02:52.9|19.6|135.0|164.0|08.9
02|00111| 00:23 |01:46.5|38.1|131.0|163.0|07.4
03|00113| 00:22 |01:38.0|40.5|156.0|171.0|07.5
04|00121| 00:24 |01:40.3|37.2|165.0|173.0|08.1
05|00113| 00:23 |01:44.7|38.0|144.0|166.0|07.5
06|00121| 00:24 |01:40.7|36.9|160.0|173.0|08.1
07|00117| 00:24 |01:43.9|37.0|161.0|174.0|07.8
08|00107| 00:23 |01:48.9|38.6|150.0|169.0|07.1
09|00098| 00:23 |02:01.1|38.0|143.0|167.0|06.5
10|02579| 14:37 |02:49.5|21.8|147.0|168.0|08.1
11|00250| 00:52 |01:44.3|36.8|154.0|176.0|07.8
12|01664| 08:20 |02:30.2|20.0|140.0|165.0|10.0

I really went up high in spm and tried to achieve a good pace. The first 6 intervals were in tailwind. The two final one in headwind. Some steering was required around sailing boats and swimmers.

At the end of the workout I added a 250m full speed from a standing start. Just for fun.

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

«< 21 22 23 24 25 >»

single

First outing in the quad and steady state

Thursday 1: Speed work in the single

Wednesday – Steady State

OTW Waterfall

4x1km – good enough

Under and on the Eight

Friday – 8×15 strokes – speed work

Calendar

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