[In]decent Intervals

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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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » April 29th, 2019, 12:39 pm

First semblance of a proper workout in nearly 3 weeks. Never move house.

13 x 1' r30 on 1', negative splitted starting at 300m/1:40.0 pace. 1:36.7 average. My new erg room is the terrace/deck outside our apartment. It's up on the 17th floor and objectively is a great place for a workout provided it's not windy and rainy. In testing it out, I discovered that the erg was prone to sliding a bit on the wooden balcony deck. I had a brainstorm today: I came back from the home-improvement store with two anti-vibration mats that are made to go under washing machines or dishwashers. They work perfectly to provide enough 'stick' that the erg doesn't move when I crank it up....
64 MH 6' 6"

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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » May 1st, 2019, 11:31 am

May team Oarsome challenge just now: 8 x 45" on 45" rest. I did them r20, although there's no rate restriction in the challenge:

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First row of the new season. So far so good....
64 MH 6' 6"

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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » May 3rd, 2019, 12:53 pm

TO Challenge take two. This time r24. I took some slack out of the bungee cord beforehand. It seemed to help the 'feel'....

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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » May 5th, 2019, 1:36 pm

Deployed the BikeErg for the first time here in Poland. It took me a while to get going, as I had to update the firmware and run through a full calibration sequence. I essayed an hour: 32,622m, 1:50.3 pace, 260 watts. Verified and ranked.

To the best of my knowledge there aren't any official BikeErg records. For whatever it's worth, today's effort seems to have been the best age-group result for the hour in the short history of the rankings. I'm quite sure I can go over 33,000m without too much strain. Also for whatever it's worth, I'm leading everyone in any age group at the moment. Mostly that's because the season is just 5 days old....
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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » May 12th, 2019, 3:37 pm

Couple of days in there dinking around with the Team Oarsome May Challenge. Nothing worth reporting. I also took two days off on account of having stepped on a needle and buried it about an inch into my heel. The thing there is that I have serious neuropathy (loss of feeling) in my feet on account of the diabetes, such that I walked around for a day and a half (and also erged) with the needle in my foot and me not really realizing it....

Anyway, today was 32 x 1' r20 on 1'. The rather odd number of reps is because I was intending to put in ~10k worth of work distance, and mentally miscalculated how many reps I'd need at the pace I was averaging. I needed 35, not 32.... Muppetry....

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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » May 15th, 2019, 4:55 am

5/14: 8 x 500m r24 on 2' rest. Meh. Fairly decent last rep, but meh. I am trying to coax ErgMonitor into running on a Windows 10 laptop, so far with no success....

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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » May 18th, 2019, 1:27 pm

30' sessions on the ErgBike the last several days. Today was 16672m, which if I'd set it up as a stand-alone trial would be the second best result for the age group in the short history of bike erging. The only better result is my 2018 trial which just got over 16700m. Meh.
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Re: [In]decent Intervals

Post by NavigationHazard » May 25th, 2019, 1:48 am

More dinking around on the BikeErg in the last week, coupled with a few road bike sessions. Nothing special, just trying to get acclimated to longer sessions. I have to be careful on account of the diabetes -- if blood glucose drops too far during a session, I won't just bonk but will end up in the hospital. Or the funeral home. So it's important that I build up slowly, both in terms of physiological response to the increased duration and also in terms of my sense of how I'm doing at any given moment....

On the erg front, I have coaxed my old installation of ErgMonitor into running on a Windows 10 laptop. I took it out yesterday for a test run; x 500m r24 on 2'.

Pace AvgW PW PPF APF Ratio Rate
1] 1:44.0 309 605 096 58 60% 24.2
2] 1:44.0 311 570 107 57 53% 24.2
3] 1:43.6 315 621 112 57 51% 24.3
4] 1:43.4 317 561 113 57 51% 24.4
5] 1:42.6 324 605 096 58 60% 24.0
6] 1:41.0 339 663 110 61 55% 24.3
7] 1:40.0 350 638 112 62 56% 24.0
8] 1:36.6 388 747 114 67 59% 24.2

1;41.9 average pace, although I was more interested in my force curves than in the paces I was achieving. ErgMonitor tracks and stores force curves (plus a truckload of associated data) on a stroke-by-stroke basis. Here's what a screenshot looks like, with EM set to emulate a PM.

Image

Evidently I haven't lost too much technique-wise in the last several years of not using ErgMonitor. The force curves in general were reasonably smooth and regular. I could be quicker at the catch, but then so could just about anyone who's ever rowed and isn't an international sculler....

As for the 'extra' data in the table above, PW are Peak instantaneous Watts; PPF is Peak Pull Force/peak handle force in kg; APF is average handle force in kg; Ratio is the ratio of average handle force to peak force. The metrics are indicators of how 'spikey' your force profile is as compared to how 'flat', in other words, of amplitude vs. width. In a perfectly rectangular force curve, you'd have instant acceleration/deceleration. Peak Watts would be identical to Average Watts. Peak handle force would be the same as average handle force. In a perfectly equilateral-triangular force curve, peak force would be twice as high as average handle force. Kleshnev has published references to data he'd collected from Aussie nationals + internationals suggesting that their average:peak handle handle force ratio ranged from 38% to 64% (average was ~51%). Somewhere I've got a German study supporting his numbers. The point is that you want a smooth, somewhat front-loaded force curve with this ratio pushing 60% (or slightly more if you can get it). Too low a ratio means your force curve is too triangular, and you're reaching higher force levels at peak than are optimum in terms of sustainability. Too much over 60%, on the other hand, means you're too 'rectangular' and probably not accelerating the handle as fast as you could/should at the catch.... All very esoteric, and emblematic of just how complicated it's possible to make the deceptively simple business of rowing/erging if you so choose....
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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » May 30th, 2019, 12:48 pm

Had a bit of a medical setback: several early-morning seizures, basically the same sort that I had to deal with around Christmastime and presumably from the same cause. The thing is, no one is quite sure what's triggering them. I still think it's some combination of hypoglycemia and obstructive sleep apnea, but who TF knows for sure. Anyway, I'm still here and still working out.

The last couple of outings have seen me doing prep for next month's CTC/TO Challenge: 20 x 300m on 1'. Today, for example, I did 14 reps r30 at 1:36.7 pace, took a bit of a break, and finished with another 10 at 1:36.4 pace. I'm pretty sure I can get under 1:37 pace for all 20, which won't be too horrible at 30 strokes/minute....
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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » June 2nd, 2019, 12:11 pm

More CTC training the last few days, specifically, sets of 10 reps of 300m sprintervals r30 on 1' at somewhere around 1:36 pace. Among other things, I've been working on getting the split down early on rep 1 so that I can then 'cruise' subsequent reps. Yesterday was 9:38.3 and 9:38.2; today was 9:38.0 and 9:38.0....

It's now about 28C (or more) in Wroclaw so I'm adjusting also to temperature/humidity.
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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » June 3rd, 2019, 12:56 pm

10 x 300m r32 on 1' this noon, 1:35.0 average with rep 10 @ 1:30.3 pace r34. Came back early this evening with 15 x 300m r29 on 1' at 1:37.4 average. For some reason ErgData only captured the stroke/HR data for the first 4 reps of the second set. It and the phone display froze up at the end of the workout, such that I had to take the battery out of the phone to get anything on it to work again....

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Anth_F
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Re: [In]decent Intervals

Post by Anth_F » June 3rd, 2019, 1:21 pm

NavigationHazard wrote:
May 30th, 2019, 12:48 pm
Had a bit of a medical setback: several early-morning seizures, basically the same sort that I had to deal with around Christmastime and presumably from the same cause. The thing is, no one is quite sure what's triggering them. I still think it's some combination of hypoglycemia and obstructive sleep apnea, but who TF knows for sure. Anyway, I'm still here and still working out.
Blimey...

Take it easy fella, and wishing you well.
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » June 7th, 2019, 5:13 am

20 x 600m on 1' on the ErgBike the last couple of days, on the theory that pieces on it reflect two times rowing ergo distances/times. Yesterday averaged 1:35.1 pace. Here's today's effort:

01] 56.9 1:34.8 pace 410w 76 rpm
02] 56.7 1:34,5 pace 415w 76 rpm
03] 56.4 1:34.0 pace 421w 77 rpm
04] 56.4 1:34.0 pace 421w 77 rpm
05] 56.5 1:34.1 pace 419w 77 rpm
06] 56.0 1:33.3 pace 430w 77 rpm
07] 56.3 1:33.8 pace 424w 77 rpm
08] 56.4 1:34.0 pace 421w 77 rpm
09] 56.8 1:34.6 pace 413w 76 rpm
10] 56.3 1;33.8 pace 424w 77 rpm
11] 56.5 1:34.1 pace 419w 76 rpm
12] 56.7 1:34.5 pace 415w 76 rpm
13] 57.0 1:35.0 pace 408w 76 rpm
14] 56.8 1;34.6 pace 413w 76 rpm
15] 56.8 1;34.6 pace 413w 76 rpm
16] 56.9 1:34.8 pace 410w 76 rpm
17] 57.0 1:35.0 pace 408w 76 rpm
18] 57.0 1:35.0 pace 408w 76 rpm
19] 57.0 1:35.0 pace 408w 76 rpm
20] 56.5 1:34.1 pace 419w 77 rpm

6000m total work distance in 18:52.9 net elapsed work time, 1:34.4 pace. Yowsah.
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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » June 8th, 2019, 2:35 pm

8 x 1k on 2', BikeErg this afternoon....

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Not too horrible....
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Re: [In]decent Intervals

Post by NavigationHazard » June 15th, 2019, 3:09 am

Fooked my lower back about a week ago on a CTC attempt. I'd made it to rep 17 -- in stifling +33C/high humidity conditions -- when my old tired body refused to go on. I could barely walk for the next couple of days, and I mean that literally. Sigh. The Golden State Warriors should sign me, as I'd fit right in on the injury list.... Been doing ErgBike pieces as I can, in and around stretching/therapy for the back strain. Generally ~1/2 hour at a time @ maybe 1:48 - 1:50 pace.... Meh. Nothing worth reporting in detail. Back to erging soon, hopefully Sunday.
64 MH 6' 6"

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