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:
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. 🙂
Jun 7 2016
Tuesday – 8x500m in the single
Last time I did this (on the water) was in July 2015. Then, I averaged 1:59.3 for pace at 28.5 spm. The training plan prescribed shorter sprint intervals, but I thought it would be interesting to do this standard row as a benchmark.
Today I arrived at the lake after another really busy day at work. We have a VP over from the US so lots of time spent in preparing presentations, then waiting for the vice president to arrive, presenting, etc.
When I launched, the lake was calm, but there was a southeast wind that gained strength during the row. This was a head/cross wind in intervals 1,2, 5 and 6 and a tailwind in intervals 3, 4, 7 and 8.
I tried to focus on technique and hold 30spm, irrespective of pace. I did the 500s like this:
Interactive plot here: http://rowsandall.com/rowers/workout/306/interactiveplot
Workout Summary - 2016-06-07-1750.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|09654|45:17.0|02:03.7|28.3|163.5|175.7|09.1
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02854| 14:42 |02:34.6|19.8|140.0|164.0|09.8 - WU
02|00500| 01:55 |01:55.1|30.7|164.0|180.0|08.5 - headwind
03|00500| 01:59 |01:59.8|30.0|168.0|179.0|08.3
04|00500| 01:54 |01:54.2|30.5|170.0|180.0|08.6 - tailwind
05|00500| 01:58 |01:58.7|29.8|172.0|179.0|08.5
06|00500| 01:59 |01:59.5|30.6|166.0|179.0|08.2 - headwind
07|00500| 02:03 |02:03.7|30.6|171.0|180.0|07.9
08|00500| 01:55 |01:55.5|29.1|169.0|178.0|08.9 - tailwind
09|00500| 01:53 |01:53.0|32.4|171.0|181.0|08.2
10|02800| 14:59 |02:40.6|19.8|144.0|157.0|09.5 - CD
The first and fifth interval were from a standing start. The last interval was an attempt to empty the tanks by rowing the first 30 strokes at the usual 30spm, then increasing to 34spm.
Looks like a 1:58 average over the 500s to me, at a stroke rate of 30spm average. So not much better, not much worse than last year. Actually, my average heart rate seems to be higher. Not sure how happy I am with this benchmark.
Tomorrow: Flying to Brussels & rest day.
Thursday: Hotel gym
Friday: steady state
Saturday: Race heats or start practice
Sunday: Races (2km in single & eight)
By sanderroosendaal • Uncategorized • 6 • Tags: 8x500, lake, OTW, rowing, single, training