Training for BIRC December 9th

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NavigationHazard
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Re: Training for BIRC December 9th

Post by NavigationHazard » October 19th, 2017, 11:50 am

Cheers, see you on the 9th.

C2CTC again today:

C2CTC take 2 just now, again mostly r24.

0500m 1:39.4 r24 / 2' rest
1250m 4:13.7 r24 / 1' rest
0250m 0:43.5 r36

2k total work distance in 6:36.5. 1:39.1 average pace.

I added 45' UT1 work on the semi-recumbent stationary cycle @ an average 259 watts, HR average about 122 bpm. Meh.
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Re: Training for BIRC December 9th

Post by NavigationHazard » October 20th, 2017, 9:33 am

8 x 500m r24 on 1:40 rest this noon:

01] 1:42.5 325w
02] 1:41.9 331w
03] 1:42.1 329w
04] 1:40.9 341w
05] 1:39.9 351w
06] 1:38.6 365w
07] 1:38.9 362w
08] 1:36.0 396w

4k total work distance in 13:20.8, 1:40.1 pace, 349w. Getting a little of the mojo back.

I added 45' UT1 work on the semi-recumbent cycle. This worked out nearly exactly the same as yesterday: average HR was 1 bpm higher, as was peak HR. Average wattage was 259, again.
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Re: Training for BIRC December 9th

Post by NavigationHazard » October 21st, 2017, 1:46 pm

Some days you're the pigeon, some days the statue. Today I was statuesque.

I sat down, warmed up, and plugged in a 2k test piece. Away I went. At about the 720m mark the fcuking monitor froze up. I >think< it was because I was synced to ErgData and I got an SMS from T-Mobile/Poland in the middle of the row. The screen kept telling me it was saving the workout, but none of the buttons on the PM5 were functional. I ended up removing the batteries briefly to reset the damn thing.

Okay, equanimity ruined. What can I do instead of a 2k I'm now totally mentally unfit for? Of course, a CTC. I set that up, do the first 500m piece in 1:34 flat r36 and am on 1:35 or so with 500m to go in the 1250 when -- wait for it -- the monitor/ErgData combo freezes again. FCUK AND A HALF.

It was that kind of day. I might as well have been playing right back for Man U....
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Re: Training for BIRC December 9th

Post by Dangerscouse » October 21st, 2017, 2:11 pm

Hahaha. One of those days!!!
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,242m 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

Instagram: stuwenman

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Re: Training for BIRC December 9th

Post by NavigationHazard » October 22nd, 2017, 9:40 am

C2CTC again today to make up for yesterday's abortive session....

0500m 1:35.5 r33/ 2' rest
1250m 4:08.4 (1:39.3 pace) r30/ 1' rest
0250m 0:45.9 (1:31.8 pace) r34

2k total work distance in 6:29.8, 1:37.4 pace per the PM5.

I added 45' on the semi-recumbent cycle @ 277 watts. UT1 work: HR average 128 bpm, peak 143 bpm. Cadence around 43 rpm. UT1, working out to about 70% of age-group 2k WR watts. Meh.
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Re: Training for BIRC December 9th

Post by NavigationHazard » October 23rd, 2017, 2:34 pm

Another frustrating workout with the combo of ErgData and a PM5 version 25.1.

I'd intended to do 10 x 1k at 1:45 pace on 3:30 rest, staying below threshold intensity. But the HR data being displayed (and stored) by ErgData was quite wonky. Here's an example:

Image

The system recorded the same HR of 144 bpm from the 47 second mark to the end of the piece. That consistency did >not< happen and could not have happened. I have no idea what the problem might have been, Unfortunately it not only persisted, it got worse.

Image

This one went totally bonkers at the 2:35 mark. I do think I probably finished in the 3:25.1 that ErgData recorded. But the stroke rate, reported pace, and HR that the program recorded for the last minute of the piece bear roughly zero relation to reality. I did >not< suddenly go from 1:44 pace at the 2:34 mark to 1:32 pace at the 2:35 mark.... All I can think of is that they were shooting a video in the gym while I was working out, and there may have been funky electrical stuff going on. The HR belt had an ANT connection to the PM5 and there may well have been radio interference....

I gave up after 4 reps at what theoretically was 1:43.1 pace, but felt much harder, and went over to the semi-recumbent cycle. I added 30' at 288w.
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Re: Training for BIRC December 9th

Post by NavigationHazard » October 24th, 2017, 9:55 am

More PM5/ErgData foofah to report.

I got up early and went down to the gym thinking I'd reprise yesterday's abortive 1k interval session. Partway through rep #3 the monitor flashed this:

Image

I have no idea what the error code actually signifies, as AFAIK C2 has not published most of them. I do know that it totally ruined yet another attempt at an interval workout using ErgData. I have written C2 support with screenshots in an attempt to find answers/a workaround. I suspect there may well be radio interference with the Wi-Fi and/or ANT+ connections between the HR belt, PM5, and android phone I'm running ErgData on. If that's the case, the simplest solution is a hard cable connection between the monitor and the phone.

I did not feel like starting over, so I switched over to the semi-recumbent cycle and put in 90' at 268 watts. HR for that averaged 118 bpm with a peak of 132 bpm only because I upped the cadence in the last 5 minutes from 42-43 to about 55 rpm. This further casts doubt over the idea that yesterday I was somehow hitting 170 bpm at the end of a 1k interval piece @ 1:42 and change. Um, NFW. Either I was much faster than the pace reported by ErgData or my HR was much less than the rate reported by ErgData or both. Le sigh.
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Re: Training for BIRC December 9th

Post by Citroen » October 25th, 2017, 4:27 am

You need to ask the gym to update the firmware on the PM5. That either needs the laptop and a printer cable or the firmware on a USB stick. Takes about eight minutes per ergo.

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Re: Training for BIRC December 9th

Post by NavigationHazard » October 25th, 2017, 4:44 am

It's the latest firmware release, Dougie. I've been exchanging emails with C2 about the problem. Evidently the error code has to do with an insufficient data-transmission rate over Wi-fi. This may well be due to radio interference in the gym area. The wonky stroke data reported by ErgData is evidently from a different problem area, an Android bug they know about and are working on for the next release.
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Re: Training for BIRC December 9th

Post by NavigationHazard » October 26th, 2017, 11:22 am

9 x 1:30 r32 on 1:30 rest this morning, working on rating discipline.

01] 451m 1:39.8 pace HR 088-145 bpm
02] 451m 1:39.8 pace HR 114-151 bpm
03] 452m 1:39.6 pace HR 116-153 bpm
04] 452m 1:39.6 pace HR 118-155 bpm
05] 453m 1:39.3 pace HR 111-157 bpm
06] 455m 1:38.9 pace HR 116-158 bpm
07] 458m 1:38.3 pace HR 116-163 bpm
08] 464m 1:37.0 pace HR 121-163 bpm
09] 493m 1:31.2 pace HR 128-168 bpm

4130m total work distance in 13:30.0 net elapsed work time, 1:38.0 pace, 372w r32 [PM5].

Fast last rep.

I dinked around afterwards on the semi-recumbent cycle doing fairly short AT pieces at ridiculously high gearings. My legs are sore....
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Re: Training for BIRC December 9th

Post by NavigationHazard » October 30th, 2017, 2:00 pm

Was in Prague over the weekend, mostly listening to Mozart (Requiem) and hanging out in museums. The collection of the National Gallery on display at the Convent of St. Agnes of Bohemia (U milosrdnych 17, Prague, Czech Republic (Stare Mesto (Old Town)) is absolutely stunning....

On the sports front, by chance we happened to be staying at the Hilton Prague. It turned out to be hosting as well the 2017 General Assembly of the Association of National Olympic Committees, starting tomorrow. Let's say that the quality of the punters in the hotel gym was somewhat higher than usual. The Hilton also has 2 model C ergs with PM5s, if anyone reading this needs an erg fix while in central Prague. On Friday I did 9 x 1:30 r32 on 1:30 rest in 1:36.4 average pace. I forget what I did Saturday. I managed 8 x 1:30 r32 on 1:30 rest on Sunday, I think in 1:38.3 with the last at 1:32.7 pace or so,. Meh.

Back in Wroclaw, I just finished 16 x 1:30 r32 on 1:30:

01] 451m 1;39.8 pace 352w
02] 452m 1:39.6 pace 354w
03] 451m 1;39.8 pace 352w
04] 451m 1;39.8 pace 352w
05] 451m 1;39.8 pace 352w
06] 452m 1:39.6 pace 354w
07] 453m 1:39.3 pace 356w
08] 452m 1:39.6 pace 354w
09] 453m 1:39.3 pace 356w
10] 454m 1:39.1 pace 359w
11] 454m 1:39.1 pace 359w
12] 454m 1:39.1 pace 359w
13] 455m 1:38.9 pace 361w
14] 456m 1:38.7 pace 364w
15] 460m 1:37.8 pace 373w
16] 484m 1:32.9 pace 435w r33

7262m total work distance in 24:00.0 net elapsed work time. 1:38.8 average pace, 362w r32 [PM5]. One has to be in the mood for such things....

It'll be the British Championships before too very long and it's time to get serious. Not that I haven't been, mind.....
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Re: Training for BIRC December 9th

Post by H2O » October 30th, 2017, 5:54 pm

This is an excellent set the likes of which I will never do again in my remaining life.
But what I find even more extraordinary are the cycling sessions of 45 mins at 277W with that low of a HR. Even at peak cycling shape in younger days I would not have been able to duplicate it.

So I resolved to do an experiment on the bikes at the local gym. Since I don't like a cadence of 41 sitting I tried that standing which is akward on the electric bikes. But most akward was the fact that I had to max out the bike at 600W (LOL) to reduce the cadence to 50 and even then I had to lean on the handle bars to reduce the weight on the pedals. In this very akward position (due to the inept proportions of the bike) I hung with it for 2 mins. On a real stationary bike I could do this resistance for 10 mins without problems.
Estimated true Watts: 250 (at most).

The conclusion for the model of bike I was on ("ergo fit" or something like that) is that it
does not measure the power output correctly when standing at a cadence of 50.
My situation is special since I set the power output to 600W and this is what the monitor continued to show (but not what really happened).

Your situation may be different. The electric bikes are not really designed for standing
and maybe that throws them off.
Think of some experiments to test your situation. What happens if you increase the cadence (still setting power output to 275W)?

If this cycling is real you are in unbelievable shape especially when combined with the more anaerobic power on the rower, sub 6:30 in my opinion.

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Re: Training for BIRC December 9th

Post by NavigationHazard » October 31st, 2017, 3:09 am

Cheers, I think the reported power output is probably reasonably accurate. It's a top-end TechnoGym reclining cycle, and they claim something like +/- 2% wattage accuracy. Certainly the 'feel' during and after one of those longish power sessions is comparable to, say, 20 spm rowing on a C2 at similar wattage. So is the puddle of sweat. I attribute the significantly lower HR on the cycle to a combination of posture (in particular, my back is supported) and to the fact that I'm not using or particularly moving my upper body and arms to generate power.

Changing the cadence does affect the calculated wattage. However there's an automatic compensation mechanism that adjusts the resistance when the cadence changes. I think the maximum possible output on one of the bikes is something like 488 watts. I couldn't come close to that legs only on the reclining bike, but can do it for several minutes on an ergo (it's 1:29.5 pace).
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Re: Training for BIRC December 9th

Post by H2O » October 31st, 2017, 4:45 am

What have you been doing during your retirement from rowing to be at that level?
I hope you have a perfect day at BIRC. If all the pieces fall together this will be a good one.

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Re: Training for BIRC December 9th

Post by NavigationHazard » October 31st, 2017, 5:16 am

I didn't retire from rowing, I just stopped posting in this Forum.

Unfortunately, last March I contracted a permanent case of severe, steroid-induced type II diabetes. This has forced me to make drastic changes in diet and also exercise habits. So far they've had positive effects.
Basically I've had to reinvent myself a bit as a rower, to de-emphasize training at intensities where I burn carbohydrates at a high rate. I stay below threshold much of the time these days. It remains to be seen whether or not any of the old 'top end' can be grafted onto what is a significantly improved aerobic base. Or to put it another way, I have absolutely no idea what will happen as I try to sharpen for the racing season. Almost certainly I'm going to have to substitute quality for quantity when it comes to training....
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