Training for BIRC December 9th

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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lindsayh
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Re: Training for BIRC December 9th

Post by lindsayh » December 10th, 2017, 12:22 am

Edward4492 wrote: Waiting to hear from Rod unless I missed it somewhere.
In the what training thread Ed - Rod has posted
British Championships
7:01.6 for Silver in the 60-64 Lightweights ...winner was 6:56.6 so was never going to beat that but disappointed with my time.(The winner was Italian so it's some consolation that I was top Brit I suppose). I was tired all the way and had nothing for the last 500. That was 2 seconds slower than 2 weeks ago but I've no idea why as I was well rested and my training has been good. My wife Carol Woodward got the Gold in the 55-59 Lwt's but was nearly 5 seconds slower than 2 weeks ago with 7:52.1 Oh well.....back to training and hope to be faster in the world championships in February.
Lindsay
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PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2

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bonefixer
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Re: Training for BIRC December 9th

Post by bonefixer » December 10th, 2017, 7:07 am

Well I managed 6:46.4, a shade inside my previous PB, but not as fast as I'd hoped. Still a creditable 22nd in the 40-49 category. Over on Facebook, there seems to be many people who didn't achieve what they could in practice - I'm going to have another go next weekend - thought I'd be closer to 6:40 than that.

As for Wiggins, I was disappointed. Not in his time, but in his seeming lack of effort. He faded gradually through the race such that his finishing splits were about the same as mine! He then just stood up and walked off, seemingly untroubled by his efforts, unlike just about everyone else who lay on the floor dying. Clearly that's not how he usually operates, so he must have just had a bad day, and perhaps suffered from all the hype offered up by James Cracknell?
Bonefixer, 47M, 83kg, 183cm

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Aims: 6:40 2K, 18:00 5K, 8000m 30min -done, 2.00 pace HM - done

le grand fromage
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Re: Training for BIRC December 9th

Post by le grand fromage » December 10th, 2017, 11:51 am

Hi guys thanks for showing an interest. I normally write the day up, to refer back to next year as a ‘blog’ entry. I’ve copied below and tells my day for anyone interested.

With a 9:15 race the day started at 06:00. Didn’t get much sleep (normal on a race night :lol: ) as I tossed and turned most of the night going through the pace plan(s) options and checking the clock.

I got the 06:41 train from Purley, after a cereal breakfast and coffee. No issues until I arrived at Stratford underground station. Boy how the development going on there changes things, walked around in circles looking for a landmark to get my bearings on where to go, finally seeing the Olympic stadium in the distance, so turn right and walk. Arrived at the Velodrome around 08:00 and in good time.

Through the security bag check, check in, got changed and dropped my bag off. Knew the drill from previous that I wouldn’t get near the warm up machines yet, so headed off for a walk around the Spectator level to see what C2’s were up there. Scoped 3 out, bumped into various people and exchange some small talk but most people pre-race are sorting themselves out so not too interested in ‘chat’. Went back to the ‘cancer’ stand, made a donation and borrowed their erg for 10 mins to start my warmup. That done, went off and found a quiet place for some stretching. Felt pretty good at this point, not rushed just moving through my pre-race bits in a nice orderly fashion. Headed off to the warm up machines, arrived a bit early before my allotted time but no issues and soon headed off to the machines, to finish up my warm up.

Just as I finished my 2nd 10 minutes, heard race 3 competitors being called and caught a glimpse of Graham Benton checking his little book, for his last minute confidence builder :wink: . Then race 4 (my race) was called for so changed into my racing top. Out into the arena and off to erg 7 in the ‘red’ area (my erg).

So, race time. I’m starting to get use to the nerves now but this time had a bit more apprehension than previously, mainly as I had not been able to find out much about 11 of the ‘opposition’, usually when this happens I can rely on the erg seeding’s to help me out but this year I couldn’t find any so subsequently felt a bit ‘exposed’. Fortunately when I got to my erg I knew who was on ergs 8 and 9 and erg 5 was empty (think that would probably have been Stan Nwaka, as I’d heard he had an injury) so just erg 6 who I didn’t know from adam. I never known how much this pre-race research helps until this year, just something I do and my did’nt it pay dividends later to know Martin Shadler (came 2nd last year) was on erg 8.

Set the erg up and changed the units to Watts (very important!) and went through my various race plans. I’d twigged a while back that I had options on the day, dependant on how I was feeling/going. The 1st 1k was a given for all plans, out for the 1st 500 at 415 watts then settle on 370-375 watts to 1k. At 1k I’d be around 395 watts av and have a choice. Stay at 370ish and look for 6:27 or I could push on at 400 watts until close to the end and look for a 6:23 finish (around the 60-64 WR) or look for 405 watts for 400 then 420 watts for the next 400 then 430+ to threaten the British Record. Played down the BR this year as realistically this close to 60 (3+months away) I couldn’t see me going 2.5 sec quicker than the 60-64 WR although some of my training session suggested I could! Those were the plans, engraved in my brain, what a waste of brain power, as it turned out!

Heard race 3 in the blue zone get away and waited ‘our’ turn, and waited and waited. It soon became apparent that there was a problem with the red zone race software and we were stood down. I got up and stretched trying to keep loose, looked around saw Navhaz and gave a wave but really trying to keep focus. Watched a bit of race 3 unfold but also started to worry about ‘losing’ my warm up and/or what effect this delay would have on my race plan. If it dragged on should I start a bit slower or not? After numerous tech boffins had skipped around the ergs the system was reset and it looked like we were going to get away. Race 3 had finished and Benton et al were now walking past before we were called under starter’s orders, so I guess our delay had been 10+ minutes.

Back on the erg, ready, attention, ROW and we were away and my brain suddenly screamed, I HAD’NT CHANGED THE UNITS FROM TIME/500 TO WATTS!!!! So subsequently, I didn’t have a clue what pace I was going at as I hadn’t rowed in time/500 pace for about 2 years. Quickly figured that the reset had set the monitor back to default values, did think about changing the units on the fly but wasn’t sure I was allowed so ditched that idea. I remember finishing my 10 strokes max start and saw a 1:31 somewhere in amongst them, knew my multiple pace plans had gone to rat $hit so slowed to around 1:38 pace to take stock of the situation. Glanced across at erg 6 and saw he had 1:44 on his pm so discounted him, looked across at Martin Schadler on erg 8 and saw he was on 1:38, saw that Martin was leading with myself 2nd 2m behind and a rudimentary plan came into my head.

With my pre-race investigation I knew Martin had done around 6:35 this year so knew he’d be there or thereabouts at the finish so to keep some idea of pace I’d just row with him, which is what I did. So for the next kilometre or so I just kept close to Martin and the lead just flip flopped between us. During this period we were rowing 1:38- 1:39s with the occasional 1:40, I knew I was rowing within myself but with all pace plans out the window I was just looking for the ‘win’ now. At about 1200m I started to sense Martin dropping off so stuck a few 1:36-1:37s together and pulled away from the 1-2m separation we’d been sharing for the race and opened up a 5m or so lead. Kept that there until 300 from home where I put in a ‘token’ sprint and the ‘win’.

Great to get the win and defend the title again, also feels pretty neat to be undefeated at the British Championships through the whole 55-59 Hwt age group. Can’t be disappointed with the time as there were reasons for that, just a tadge annoying that I didn’t get any validation of this year’s training. Maybe do another 2k this week?

After the race, managed to grab hold of Martin this year, as he went AWOL last year and I spent an hour or so waiting for him to turn up for the medal presentations. Really pleased to see Andy Townsend medal this year in third.

So, last race in this age group as I turn 60 in March and become a ‘youngster’. Only regret is not beating Andy Ripley’s British Record for 2k. I like to think I could have had it sometime as I felt there were periods during the last 5 years where I was fit/quick enough and had the form but getting it all together at the same time as a race seemed to escape me. A bugger but if this was easy everyone would be doing it.

Good to catch up with some of the Sub 7 guys and gals, Navhaz, Mrs NavHaz and Graham Benton also good to see Danny Graham back as well. Probably going to have a few bimbles this week and take stock of training, might try something different in training, don’t know what yet but I’ve been doing the same for quite a while without getting the performance I think I can do at 2k so time for a rethink methinks

Scores on the doors
Cheeseman Schadler
500 1:38.0 (32) 1:37.6
1000 1:38.9 (32] 1:39.4
1500 1:39.0 (32) 1:40.7
2000 1:36.5 (32) 1:40.4
6:32.4 6:38.1
2k - "into that void of silence where we cry without sound"

Dangerscouse
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Re: Training for BIRC December 9th

Post by Dangerscouse » December 10th, 2017, 12:57 pm

Great story and great result, cheers Fromage
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,264m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

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Pie Man
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Re: Training for BIRC December 9th

Post by Pie Man » December 10th, 2017, 3:12 pm

My brief thoughts on how my day went.

Well, my weight went very well, left home at 160lb, after having coffee and Weetabix (I decided something that was virtually liquid after a few seconds in milk would be easy on the stomach) Arrived at the venue in good time, got to weigh in as it opened for me (8am), and was 161 on the scales (73Kg) So just under two hours before the race I was weighed in, and could concentrate on getting some liquid inside me. An hour of drinking water and a few comfort breaks and I was feeling very good. Nerves were controlled and everything was good.
Gathering for the warm up there was a delay as the red race system was having problems. So I ended up chatting to some of the other competitors (prattling on was probably more accurate) during this I found out that one of them had won this years Head of the Charles as part of a coxed four over 50's team... So second became my target ;) (My research had turned up 6 sub 7 competitors so my real target was not being last) We finally went into the warm up area, and I did my 2k warm up at a rough 2:06 pace. Nothing special but it keeps it simple for me. After about 5 mins the Blue racers were called through! Felt for them as they had hardly sat on the rowers let alone warmed up. I finished my warm up and realised I had probably ignored the best piece of advice I had been given before the event.
Edward4492 wrote:Another trick I picked up on was spraying my throat (I use a product called Biotene) as these erg venues seem to be brutally dry. It's made a huge difference for me, particularly after the event.
My throat was as dry as a bone :( cursing my thriftiness (I had found the Biotene online for £15 but thought it was an indulgence) I swilled some water around my mouth to little effect....

The race... Struggled to set my DF on the race erg (same erg as Rod used just after me) I wasn't happy with it before HD was called. But they were still having problems, so we had to abort the start during which I managed to set the DF to 115. Looking at my HR there seems to have been a 13 minute gap between finishing my warm up and race start.

My 'plan' was to open up with a 1:46ish 500, 'cruise' at 1:47 for a 1000m and then bring it home with what ever I had left to finish sub 7:10 (pb from a month ago is 7:09.5)
I nailed the start, 2:08 first pull (I don't see that from a standard stationary start) settled into 1:46 pace but was feeling that it wasn't going to be as a few 1:47's crept in. At 500 av was 1:47.2 and I relaxed a little to a 1:47's/48's. 750m in I was feeling it, mouth was dry breath wasn't coming easily and to be honest if I was just doing a test I may well of HD'd but I kept pushing (or is it pulling) and started to notice my position (10th) As I thought there were 16 starters (there were 13 but 1 didn't make the weight so only 12 counted) I was happy. I was still 10th at 1000m but I was only a few m's behind the person in front and well ahead of 11th. I just kept plugging in the 1:47/48 pulls and prayed for the end. With 500 to go I was 9th but 8th was very close. I tried to pick up the pace in the last 500, but forgot to up the rate and to be honest I'm not sure if I had if I'd of done that it would of made any difference, so my last 500 wasn't a dash to glory more a holding on for dear life... Finishing in 7:10.3 (01:47.2, 01:47.8, 01:47.9 and 01:47.5 all at 32spm) and my second fastest time. I was very happy to see I was 7th, I'd of loved a PB but considering my training has mainly involved 3 or 4 45 minute pieces at 2:06 @ 25spm work a week and a few ctc's irl's challenges in the month I'm happy with the position and as the time was over 6 seconds faster than last year I should be happy (but I'm not)

Funnily enough the guy who won the Head of the Charles won the race in 6:41.1 10 seconds clear of second, I saw him briefly afterwards and he was disappointed not to dip into the 6:30's....

After walking around for a while I went to get a shower and change, as happened last year I got to share a shower with Graham Benton, who is enormous I'm not tall at 5'9" but I think anyone would feel tiny next to him.

Today I certainly felt that I'd worked hard, I did a gentle 30 mins today and my HR was unsurprisingly 10 higher than normal. This week will be a soft week, but I have various commitments (5k for IRL, another crack at the C2CT and a Facebook lwt group Half Marathon (gulp never done one of those) and another 85k to get to 200k)

Can I just thank everyone on this forum, for being so helpful and supportive, I certainly wouldn't have performed as well as I did without the insight, guidance and positive encouragement.

Well done to everyone else who raced yesterday, and it was great to meet up with John again.
Piers 50m 73Kg 175cm DF 116 (was 110 to 20/08/16) MHR 167
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H2O
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Re: Training for BIRC December 9th

Post by H2O » December 11th, 2017, 3:44 pm

le grand fromage wrote:
Scores on the doors
Cheeseman Schadler
500 1:38.0 (32) 1:37.6
1000 1:38.9 (32] 1:39.4
1500 1:39.0 (32) 1:40.7
2000 1:36.5 (32) 1:40.4
6:32.4 6:38.1
Exceptional performance and nice pacing!

mdpfirrman
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Re: Training for BIRC December 9th

Post by mdpfirrman » December 11th, 2017, 3:49 pm

Piers - that's a pretty impressive for a 50 year old lightweight that's 5' 9". Great write up. I enjoy reading your posts! Good stuff and you should be proud. You've done all the work and 2nd best time certainly is pretty good with hearing how humid the gym was! Congrats.

Le Grande Formage - impressive time! Especially for the Watts/Time confusion. That would have thrown nearly anyone off. Great write up as well!

@ Bonefixer - that's a stiff field you were in. Amazing competition. Very good time and result (not to mention a PB in a difficult environment!). Pretty solid stuff!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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Re: Training for BIRC December 9th

Post by mdpfirrman » December 11th, 2017, 3:52 pm

NavigationHazard wrote:Gold for me, I think 6:43.8. Rowed pretty much r24. We had at least a 15 minute technical delay between warmup and race on account of an unplugged cable somewhere....
That's pretty insane for a 62 year old, no matter your background/history. Thanks for all the posts, too, detailing your hard work.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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Re: Training for BIRC December 9th

Post by mdpfirrman » December 11th, 2017, 3:55 pm

JohnAd wrote:Congrats Piers, great race given your relative lack of sharpness.

Nav, awesome stuff, it's been very inspiring watching your training.

Slightly disappointed with my race, went out too fast and paid the price in the 2nd half as I faded and my sprint failed to materialize, matched exactly my time (6:55.4) from last year which is a bit annoying. Think i got a bit carried away with being in the 2nd in the heat and didn't stick to my plan. So chalk that up the experience but it looks like it's going to be long way to breaking 6:50.

John
John, to match your time from last year one year old is still pretty impressive. Sounds like many were disappointed in their times. Great race still!
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Dangerscouse
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Re: Training for BIRC December 9th

Post by Dangerscouse » December 11th, 2017, 5:05 pm

@ Bonefixer, I missed your post previously. Well done, great effort and I think a lot of people were off their pace by a few seconds, may be due to the venue?

Good comment re: Wiggins, that doesn't seem right to me that he didn't empty the tanks
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,264m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

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Citroen
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Re: Training for BIRC December 9th

Post by Citroen » December 13th, 2017, 7:30 pm

Continued here: viewtopic.php?f=3&t=164089

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