training

Nov 25 2017

Tuesday to Thursday – concerts and parties

Thursday

Tuesday – I went to a concert. Somebody already put a short video from it on Youtube:

Wednesday – Romana’s birthday. Other things to do than exercise.

Thursday – this would be a bad day to train again. I had a party at work. In the end, I decided to cycle to work, then take a taxi home from the party, which was in a pub in the village of Turany, close to the office.

At work, I discovered that I had forgotten my wallet at home. So no ID, no money, no bus ticket.

That changed the plans a little bit. I rode to the party on the bike, and after the party, I rode home. So the total for the day is a bit more: 35km, I estimate.

The party was big fun. We have our own employee band and they played really well. They played so well, that at the end of the party the police arrived. This being a bunch of engineers, they commented that the municipal police has no authority to end our party, and suggested we continue for another 30 minutes until the State Police arrive.

Being their boss, and without ID, I didn’t think this was a great idea. The pub owner shared my thought. So we ended the party. Then I rode my bike home. I didn’t bother to change clothes, so I rode in my party outfit, without heart rate measurement.

By sanderroosendaal • Uncategorized • 0 • Tags: crosstraining, cycle, party, training

Nov 20 2017

Mixed Bag Training

Today I followed the training prescribed for our club’s Masters group:

Warming up 2500 meter
4×10 minutes, 4 minutes rest. Rowed as 4/3/2/1 minutes at 20/22/24/26 minutes
Cooling down for a total of 16km

Sounded good. A bit more intensive than plain steady state but nothing I couldn’t handle in my jet lagged state.

After a 2500 warming up I programmed the PM to 10 min intervals with 4 min rest and set off to do the first interval. The phone rang in the middle of that. It was the KLM guy announcing that he would deliver my bag in five minutes. Good timing. Right in the rest period. I continued rowing and the rest I went in front of the house, right as the guy turned into our street. I got the bag, thanked him, signed a piece of paper, and got back to my erg cave. There was still 2 minutes rest to go, but the PM5 had lost the connection with my heart rate monitor, so I had to reset the monitor and start again.

  Workout Summary - media/20171120-2001110o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02462|14:00.0|02:50.6|201.6|22.2|135.2|170.0|07.9
W-|02319|10:00.0|02:09.3|203.5|21.9|139.9|170.0|10.6
R-|00146|04:00.0|13:42.6|118.0|23.1|015.5|170.0|01.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00962|04:00.0|02:04.7|177.7|20.2|129.7|142.0|11.9
01|00563|03:00.0|02:39.9|200.8|21.6|132.7|145.0|08.7
02|00524|02:00.0|01:54.6|232.0|24.0|157.2|166.0|10.9
03|00271|01:00.0|01:50.6|257.4|26.0|167.7|170.0|10.4

Here are the three other intervals:

    Workout Summary - media/20171120-2000500o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08890|42:00.0|02:21.7|181.9|22.0|150.5|173.0|09.6
W-|07422|30:00.0|02:01.3|197.4|22.2|152.8|173.0|11.2
R-|01474|12:00.0|04:04.3|144.2|22.8|147.9|173.0|00.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00959|04:00.0|02:05.1|176.0|20.3|134.2|148.0|11.8
01|00757|03:00.0|01:58.9|208.6|22.9|156.0|159.0|11.0
02|00526|02:00.0|01:54.0|236.5|24.7|164.6|169.0|10.7
03|00242|01:00.0|02:03.8|187.9|21.1|169.6|171.0|11.5
04|00949|04:00.0|02:06.4|173.2|20.5|141.5|152.0|11.6
05|00737|03:00.0|02:02.1|192.3|22.1|155.1|160.0|11.1
06|00512|02:00.0|01:57.1|217.7|24.2|162.1|166.0|10.6
07|00267|01:00.0|01:52.4|245.7|26.1|169.0|173.0|10.2
08|00947|04:00.0|02:06.8|175.2|20.5|144.9|153.0|11.5
09|00746|03:00.0|02:00.6|199.3|22.3|159.4|163.0|11.2
10|00512|02:00.0|01:57.1|217.8|24.1|164.9|168.0|10.6
11|00267|01:00.0|01:52.4|245.2|26.0|169.0|173.0|10.3

On SoundCloud, I chose a “running” workout music playlist and it worked out really well. Minimalistic music with a strong beat. Gets you into a light trance and makes the time go by fast. Here is the link.

By sanderroosendaal • rowing • 0 • Tags: concept2, erg, OTE, rowing, steady state, training

Nov 8 2017

Prague Skyline

I’ll start with the highlight of this post. Some great photos of the Head of Prague race. Somewhere among these boats is us:

And here we are rowing towards the turning point. Notice the Prague castle and cathedral in the background:

Yesterday, I got my annual influenza vaccination with the recommendation to avoid exercise for two days, so I skipped training. Today, I did the 2×20 minutes of steady state prescribed by our club Masters training plan. It doesn’t sound like a lot of volume, but we do very long warming up and cooling downs so all in all it was 15km of erging.

Here are both 20 minute pieces compared.

The orange line with lower power and higher heart rate is the second interval.

By sanderroosendaal • rowing • 0 • Tags: concept2, erg, OTE, rowing, steady state, training

Nov 6 2017

Friday to Monday

Friday

It was a hard day at work and I was looking forward to rowing OTW. Unfortunately, I also had some shopping to do and I got stuck in a traffic jam, spending 30 minutes trying to leave the mall parking garage. So instead of driving to the club, I headed home.

Sat on the erg, booted up the new Beta of Painsled, and tried to connect it to Zwift. I didn’t manage to get that going because I was short of one Bluetooth device. If I understand it well, the phone with Painsled running serves power data. You then need another device with a Zwift Mobile app which collects the data and relays it to the Zwift app running on the iPad. I may try it again, but I am waiting for the next beta of Painsled. You will understand why in a minute.

I put on the latest BRowShow Podcast about recovery and got going.

A nice first 30 minutes in which I pushed the average power to 185 Watts without seeing any alarming things happening, heart rate wise.

The second 30 minutes proceeded in a similar way. No issue at all. Average power 183W. Heart rate where I like it.

At the end of the session I did a lactate test. Recorded 2.1 mmol/L. A few minutes later, I did the test again, now measuring 1.9 mmol/L. I believe this indicates that I have been working in the desired training zone.

I didn’t get to row on the water, but at least I had a decent erg session in. I was looking forward to see the data. So I started export the workouts from Painsled to rowsandall.com, which is normally a simple email export from the app to workouts@rowsandall.com. This threw an error. I tried various settings, and 30 minutes later I still had no luck.

Later that evening, I downgraded to the normal version of Painsled, losing all data in the app in the process. So, no data for this workout.

So, let me recap.

A difficult day in the office
No OTW row because of traffic
A good OTE workout but no data to prove it
Oh, and a couple of bug reports on rowsandall.com.

On that last one, I had spent quite a lot of time doing some user interface upgrades on rowsandall.com, and on Friday I wanted to have all that finished and working. Instead, I was looking at some weird bugs, and there was no way I could understand what was going on. Sometimes, the site seems like a lot of hard work without some real benefits.

I wasn’t in the best mood.

Saturday

Got up early but not early enough. We all went to the rowing club with the idea to start a session at 9AM, and finish it in time for a club activity starting at 10.

I set up the erg on sliders and got going warming up. I was waiting for Romana’s girls to join, and wanted to join in their 6x1km/5min workout (at 6k pace, 28-30spm on sliders).

After a 2.5km warming up the girls disappeared for stretching. That turned into stretching and chatting and I did another 5k at steady state pace in the mean time.

By the time the girls came back to start the 6x1k, there was very little time left. I wasn’t in the best mood (again), because I knew I would have to stop at 10AM and wouldn’t be able to finish the workout.

Also, I had terrible issues with the sliders. I kept bumping against the ends of them. I don’t know if I set them up wrongly or if my technique was so terrible, but it just wasn’t working. I basically became so annoyed that I stopped and walked away from the erg in the third 1k.

Notice the erratic second 1k interval. I really was a jerk on Saturday.

The activity starting at 10AM was mowing the banks of the lake, an activity that we as rowing club members have to do, and I didn’t want to let the others down. So I spent three hours mowing and clearing one part of the lake’s bank. It was a good way to channel some bad energy. Felt a lot better afterwards.

Sunday

The only thing I did was a short run with my daughter.

Oh, and a lot of moving in our house. The boys move to the big room in the attic. Romana’s study goes to the smaller room in the attic, and Lenka goes from the smaller room in the attic to the former boys’ room.

In the evening I found some time to finalize those rowsandall.com user interface improvements. These are a couple of tweaks that don’t change the functionality but make the loading of slower parts of the site much more attractive to the user.

Monday

So no risks today. A stable version of Painsled. Some nice music on, and a session from our club’s official training plan for Masters. I make my own plan, but I try to pick as many sessions from the official plan as possible. It makes it easier to socialize with the other Masters, and even do the odd training together in the club erg room. Today it was

3x15min/4min with 15 min as 3x4min @ 20spm, 1min @24spm

Here’s the result. It wasn’t too hard to do. I am not sure about the physiological training effect of the 24spm speed bumps, but it broke down the 15 minutes in a nice way.

With a 2.5km warming up, that is 16k for the session.

By sanderroosendaal • Uncategorized • 0 • Tags: concept2, ergometer, OTE, rowing, steady state, training

Nov 1 2017

Race Photos and more Training Data

Race Photos

Some great pictures have surfaced from our race. No trace of the drone video, yet.

Monday – Steady State

This is the period of the year when base building is the only focus. So on Monday I dutifully rowed my two times 30 minutes, erring on the lower power side. I will do a lactate step test on November 11 and after that, I plan to use lactate as a guidance. For now, I go with Perceived Rate of Exertion and Heart Rate.

Tuesday – the same but on the rowing club

More base building on the erg. This time I rowed it in the rowing club erg room. I expected a few more of our Masters rowers, as Tuesday evening is our assigned erg room evening for this winter season, but in the end I was the only one. The head coach and a bunch of Men and Juniors were in the adjacent weights room, so there was enough company, and people passing and looking at my PM.

I rowed three sets of 5km, with Tamed Wolverine Plan rate ladders. Tamed, because I did 1spm steps instead of 2spm steps. Here are the first two intervals:

For the final 5k interval, I decided to start a bit higher and work down back to 18spm.

One interesting fact about the charts of Tuesday are that the heart rate date were not recorded by the PM. I recorded it separately on the Garmin Forerunner. On rowsandall.com it is easy to combine data from different sources into one workout.

Finally, a comparison of steady state workouts using the Box Chart:

By sanderroosendaal • Uncategorized • 0 • Tags: concept2, erg, OTE, rowing, steady state, training

Oct 27 2017

A lot going on actually

#Wednesday

Body weight exercises. Several iterations of the Wahoo Tickr 7 minute set. I am going to do these ones more often. A short session but still feeling DOMS on Friday.

#Thursday

Erg session. 2 kilometers warming up. Then a 10k row. I tried to hold 180W and stay below 165bpm heart rate at the same time. Ended up at 178 Watts. Towards the end I ignored the heart rate cap and tried to get back to 180W average power.

I tried a 2x1min intensive bit before the cooling down.

#Friday

A busy day. In the afternoon, my sons visited me at work. We had organized a little event for kids where they could fly our airplane and helicopter simulators.

Then we headed to the rowing club. Dominik did an erg session and a circuit training. I went out in the single despite severe conditions on the lake. There was a lot of chop but when I reached the gorge it was just windy. It wasn’t sunny, unfortunately, it even rained a bit. Still, I took some pictures of Veveri Castle and the woods around it.

The row was a light steady state session. Not too hard because of tomorrow’s race. Unfortunately, I forgot the heart rate belt at home, so no heart rate values. The headwind section:

The tailwind section:

I was running a Beta version of BoatCoach in parallel with the SpeedCoach. Dan Eiref of BoatCoach prepared a beta based on some tests I did for him. I am happy to report that Stroke Rate and Pace are now very close to the values of the SpeedCoach.

The comparisons were done on rowsandall.com.

On top of that I did a few good changes to the Critical Power parts of the rowsandall.com site. More about that another time.

By sanderroosendaal • rowing • 0 • Tags: Comcept2, erg, OTE, OTW, rowing, steady state, training

Oct 24 2017

The Power of Habit

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Now, at the start of the winter off season, the most important thing is to keep working out regularly, keep sticking to the plan and building the habit. Coming back from illness, this is hard. On Monday, I actually decided to take a rest day to finish some fine tuning of a new feature on rowsandall.com. My plan allows for this sort of flexibility. I simply took the rest day on Monday instead of Wednesday.

Today, I listened to this Rowperfect rowing chat with Charlie Simpson and Jim Flood who have published a new book on rowing coaching. At the end of the podcast, they come to talk about Rowing Data. What they said made a lot of sense and I am excited to see that rowing data starts to be discussed more and more frequently.

The session was the usual 2 stretches of 30 minutes. In the first set, I rowed Wolverine plan rate ladders. I started doing the same in the second set, but noticed my heart rate rising to above 170 bests per minute, so I took down the power to stay under 165 beats per minute.

First 30 minutes:

Workout Summary - media/20171024-1835500o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|07232|30:04.0|02:04.7|180.6|19.9|157.7|172.0|12.1 W-|07233|30:04.0|02:04.7|180.6|19.9|157.5|172.0|12.1 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|172.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|02399|10:00.0|02:05.0|177.4|19.3|144.8|161.0|12.4 01|02421|10:00.0|02:03.9|182.4|19.8|160.3|167.0|12.2 02|02413|10:04.2|02:05.2|181.9|20.6|167.2|172.0|11.7

Second 30 minutes:

Workout Summary - media/20171024-1835500o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|07224|30:04.0|02:04.9|180.6|19.9|157.7|172.0|12.1 W-|07226|30:04.0|02:04.8|180.6|19.9|157.5|172.0|12.1 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|172.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|02395|10:00.0|02:05.2|177.4|19.3|144.8|161.0|12.4 01|02413|10:00.0|02:04.3|182.4|19.8|160.3|167.0|12.2 02|02417|10:04.2|02:05.0|181.9|20.6|167.2|172.0|11.7

Heart rate drift was 8% in the first interval (warming up effect) and 2% in the second one. I am not 100% sure how relevant this metric is, but rowsandall.com reports it, as it was requested by a user, so I take note of the values.

Before the session, I visited an exhibition of art work made by my daughter and her classmates.

By sanderroosendaal • rowing • 0 • Tags: concept2, erg, OTE, rowing, steady state, training

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training

Tuesday to Thursday – concerts and parties

Thursday

Mixed Bag Training

Prague Skyline

Friday to Monday

Friday

Saturday

Sunday

Monday

Race Photos and more Training Data

Race Photos

Monday – Steady State

Tuesday – the same but on the rowing club

A lot going on actually

The Power of Habit

Calendar

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