Mar 18 2018
Saturday – Steady State
The Workout
Just an hour of steady state.
In my optimism, I had planned for a “technique row” OTW for Friday. It was below zero, and I skipped training altogether.
During this erg row in my basement, it was snowing outside. Everything is white, as if we have been set back three months in time.
I used Zwift again (more about that in the how to section below). Here I am riding into the mountains.
How-To
Today, I am riding on Zwift. Don’t panic. Everything is still captured in Painsled. How does this work. You need:
- An iPhone running Painsled
- An iPad running Zwift
Here is an example of how that looks:
On the iPad, you will see the iPhone running Painsled as a power meter. Connect to that, and your little cyclist avatar will get the power values from the Concept2. Actually, the power values are upgraded a bit, so while I was doing 200W on the erg, it showed as 235W on Zwift. I guess Rick from Painsled did that to make sure that an average rower keeps up with an average Zwift cyclist.
The fun thing about Zwift is that your ride/row with other people. I used to do that with RowPro, but that was very static. You had to make sure there was a scheduled row, and you had to adhere to the agreed start time. If you were late, you rowed alone. Also, because everybody started at the same time, and people have different rowing speeds, most of the time I ended up rowing my steady state alone, with some crazy fast people in front, and some slower people behind.
Not on Zwift. You basically join when you are ready, and you just see other folks riding along in the streets of the artificial world. You see a guy riding in front of you, close the gap and pass him. Or, you are passed by someone fast, and you pick up the pace a bit to try and stay with him.
As the row is captured using Painsled, at the end of the row, I just mail the workouts to workouts@rowsandall.com.
Mar 24 2018
Saturday – Back On The Water
Yes! Yes! Yes!
After four-and-a-half months of rowing on ergs, I had an opportunity to row on the water again! My last recorded workout with the NK SpeedCoach was early November.
I took the scooter to the rowing club, and took out the single for a thorough check before hitting the water. The lake water is of course still ice cold from melting snow, so I wanted to be 100% certain that my material was OK. Didn’t fancy a flip because of a material failure.
The Junior 15/16 boys were there unloading my trailer, which I had allowed them to use for their spring training camp in Racice. They had been able to do 30km per day on average only. On a few days, the Racice canal was covered by a thin layer of ice.
The older Juniors are on a training camp in Gavirate, Italy, rowing on sunny lake Varese.
We also have new boat racks in hangar 4. (Or hangar “IIII” as it is illogically marked. With the other hangars names “I”, “II”, and “III”, one would expect “IV”.) As the number of private and club boats is increasing, we needed to create new rack space, so a more dense arrangement was created. I was not so pleased to find out that our double “Orca” had been used by the builders to test the racks, and in fact had written an angry email when I found out about that.
The consequence though was that the front racks for doubles and pairs are too close to the hangar door for a Salani double which is slightly longer than our Wintechs. So before I could hit the water, I spent some time with Romana figuring out where to put “Orca” (our 2x) and “Dolfijn” (our single). In the end we found a good solution. As rack space is now very tight and the risks of scratching another boat is highly increased, we put both boats close together. Also, we should make some covers for the oarlock pins.
Another complication was that I found out I forgot to bring the SpeedCoach holder. As I am riding on the scooter and not traveling by car, I had to pack my rowing stuff in a slightly smaller bag, and I forgot to take the holder. I managed to
improvise a way to fix the SpeedCoach to my wing rigger and off I went.
I consider this a baseline row. I didn’t take much notice of the values on the SpeedCoach or do any technique drills. Instead, I just enjoyed being out on the water again and rowed 18-20spm steady state.
The Brno lake was black and smooth like oil. No waves whatsoever. Only in the final 2k rowing home a cold headwind started to blow. At that moment, I was glad I had enough layers on.
After 15.5km in the single, I had a few blisters. Took a picture of the worst ones for my readers to admire. Tomorrow, we’re going out in a 4x.
On Monday, I am up at 3:30 to go to the airport and spend a week in Arizona. Lots of desert running planned for that week. No time to row in Tempe, unfortunately.
Workout Summary - media/20180324-1115300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15446|82:55.0|02:41.1|161.7|19.4|145.4|163.0|09.6
W-|15446|82:56.0|02:41.1|161.7|19.4|145.4|163.0|09.6
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|163.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|05:16.5|02:38.3|151.5|24.8|090.1|102.0|07.6
01|01000|06:34.0|03:17.0|134.0|19.6|122.9|151.0|07.8
02|01000|05:00.7|02:30.4|190.3|20.5|144.8|156.0|09.7
03|01000|04:57.0|02:28.5|181.8|19.1|154.4|159.0|10.6
04|01000|05:29.6|02:44.8|168.9|19.1|150.8|157.0|09.5
05|01000|04:54.2|02:27.1|177.4|18.9|151.4|158.0|10.8
06|01000|04:56.0|02:28.0|177.2|19.0|157.3|162.0|10.7
07|01000|05:35.9|02:47.9|161.6|19.5|154.2|163.0|09.2
08|01000|05:04.9|02:32.5|169.7|18.9|152.8|159.0|10.4
09|01000|05:01.7|02:30.9|170.0|18.7|155.7|161.0|10.6
10|01000|05:32.9|02:46.5|158.2|18.5|152.2|161.0|09.7
11|01000|05:09.3|02:34.6|167.9|18.5|151.9|157.0|10.5
12|01000|04:59.4|02:29.7|167.1|18.8|156.5|159.0|10.7
13|01000|05:53.3|02:56.6|133.0|19.9|146.0|158.0|08.6
14|01000|05:28.4|02:44.2|151.4|18.0|147.4|152.0|10.2
15|00446|03:02.7|03:24.7|131.5|18.9|145.7|149.0|07.8
By sanderroosendaal • Uncategorized • 0 • Tags: OTW, rowing, single, steady state, training