Search found 450 matches

by sander
Fri Dec 11, 2015 4:56 pm
Forum: Free Spirits forum
Topic: December ctc - 8 x 750 / r1
Replies: 61
Views: 5785

Re: December ctc - 8 x 750 / r1

2k warming up with speed bursts, and then on to the main event. I had no idea about the pace, but somewhere around 1:50 seemed reasonable. It's not a long distance, but there are many of them and the rest intervals are deceitfully short. http://i50.photobucket.com/albums/f318/roosendaalsander/ctc_zp...
by sander
Mon Dec 07, 2015 5:02 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475180

Re: Anyone had any PBs recently?

Great PB to both of you. I am eyeing this distance too. Perhaps next weekend
by sander
Sun Dec 06, 2015 3:00 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

It has been an interesting week for me, steady-state wise. I decided to try out the 200W level. Monday: an intense 4x2km - 1.51.3, which is a PB on this session Tuesday: Morning cycle to work and evening 3x20' session at 200W. This felt very hard and unsustainable and the lactate looked like it: 2.5...
by sander
Sat Dec 05, 2015 3:06 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

You know I have slightly different target percentages, but recovery and light endurance should be above 75% in my plan. I calculate minutes based on perceived intensity, and I take the entire session duration. So a 8x500m session is calculated as 60 minutes of intensive including warming up, coolin...
by sander
Sat Dec 05, 2015 8:43 am
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3104
Views: 183261

Re: Anyone had any SEASON's bests recently?

Great 5k there, Paul. Isn't it great when your back of the mind target works out!
by sander
Sat Dec 05, 2015 6:50 am
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

You know I have slightly different target percentages, but recovery and light endurance should be above 75% in my plan. I calculate minutes based on perceived intensity, and I take the entire session duration. So a 8x500m session is calculated as 60 minutes of intensive including warming up, cooling...
by sander
Wed Dec 02, 2015 9:54 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

I found this presentation on worldrowing.com which is very interesting: http://www.worldrowing.com/mm//Document/General/General/12/19/45/NickClarke_Neutral.pdf Talks about lactate, about measuring athletes, about polarized training ... what do we want more? It's not too old either post 2012 yeh? ED...
by sander
Wed Dec 02, 2015 5:24 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

I found this presentation on worldrowing.com which is very interesting: http://www.worldrowing.com/mm//Document ... eutral.pdf

Talks about lactate, about measuring athletes, about polarized training ... what do we want more?
by sander
Tue Dec 01, 2015 4:28 pm
Forum: Training and Racing
Topic: Awe Inspiring Results
Replies: 4
Views: 1457

Re: Awe Inspiring Results

I could row next to them for 500m! A tenth of the distance!
I must be training the wrong way. [emoji15]
by sander
Tue Dec 01, 2015 3:44 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

Greg, to answer your question: individualization & periodization Regarding the lactate drop after starting to exercise, I have always thought that that was due to the slow start of the aerobic system? From a cold start, it takes 2-3 minutes for your heart rate to reach the plateau. I thought tha...
by sander
Tue Dec 01, 2015 3:32 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

I just found some research that is on point. If what we want to do is maximize fat metabolism in endurance workouts, it looks like we have a pretty wide window to drive through. Here is the paper: http://www.zaggini.com/media/maximal-fat-oxidation-during-exercise-in-trained-men_18.pdf Clicked on th...
by sander
Tue Dec 01, 2015 2:45 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

I guess my simplistic assumption is that the absolute level of lactate can vary from person to person. The hypothesis being that I am a person with a big lactate sink, I need to open the tap quite hard to even get a decent level. So my 2.0 mmol/L is something else than yours. In my understanding Gre...
by sander
Tue Dec 01, 2015 10:21 am
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

Thinking that the row may not have any benefit until after 60mins is also a bummer. It will be difficult for me to see this without live data (not sure what dropping extra tests in after 60min might do to the workout) but the AeT breakpoint for me could actually be later than 60mins, say it was 85m...
by sander
Tue Dec 01, 2015 9:35 am
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

Nothing puts a smile on your face at the end of a 3x30min SS erg quite like a 0.5mmol lactate reading :D Resting before start - 1.1mmol 30mins - 0.9mmol 60mins - Needed a wee, will measure tomorrow bladder permitting. 90mins - 0.5mmol - shock horror could it be right, was a good reading so I think ...
by sander
Mon Nov 30, 2015 12:16 pm
Forum: Training and Racing
Topic: OTW results
Replies: 124
Views: 27231

Re: OTW results

Thanks Richard. I like reading race reports. This one was great. Good detail.
If my business travel ever goes to Tewkesbury (which is a possibility as we have a site there) I will let you know.
by sander
Sun Nov 29, 2015 2:50 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

Really interesting aspect of trying a sub AeT row yesterday. My evening Threshold 30mins was easy!!! 2:07 split last week was horrible, 2:04 this week every thing was good, I should have maybe pushed harder but wanted to not over do it with race coming up HR was in about the right place too probabl...
by sander
Sun Nov 29, 2015 2:48 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

Today I did a 4x20 min steady state erg. I did the first 20 minutes at 180W, then 20 minutes at 200W, and the two final ones at 210W. Here are the data plotted over my lactate curve of last Sunday: http://i50.photobucket.com/albums/f318/roosendaalsander/4x20a_zps5q16tthi.jpg Quite happy with that. L...
by sander
Fri Nov 27, 2015 1:54 pm
Forum: Free Spirits forum
Topic: My rather ambitious blog
Replies: 12
Views: 1757

Re: My rather ambitious blog

Thank you for posting that here. May I suggest you put a link to your blog in your signature? I am now "following" you through wordpress.com and have added you to a list of erging related blogs that I keep (https://wordpress.com/read/list/sanderroosendaal/erging ) trying to create somethin...
by sander
Fri Nov 27, 2015 10:18 am
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

valgozi wrote:Have you tried the meter on someone not quite as aerobic as you?
Good point.
No I haven't tried it on someone else. But I have tried it on myself after a more intensive 10 minutes at 240W - gave a 4.8 mmol/L reading.
by sander
Thu Nov 26, 2015 8:37 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

Here's an experiment I did today to look at the temperature dependence. Comments more than welcome. I prepared two lactate strips in the cold (5-8 degrees C), next to the erg, and left two lactate strips in their container in the kitchen (21 degrees C). Did a 2km warming up. I didn't feel top form, ...
by sander
Thu Nov 26, 2015 1:24 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

Sander The problem with the meter and strips needing to be warm is easy to fix surely just keep it warm, near a small heater, put it in a cool box with a hot water bottle with lid off so you can get to it quick? Just make sure it doesn't end up too hot. Blood is gonna be hot if it comes out so then...
by sander
Wed Nov 25, 2015 1:33 pm
Forum: The Sanctuary
Topic: Playlist for 10k
Replies: 10
Views: 4309

Re: Playlist for 10k

I cannot get to the playlist from behind my corporate firewall but this one https://soundcloud.com/demoncloud/rowbeats-1 has a few good ones for erging. Once I get around it I will look, but I have in mind slots 7 and 8.
by sander
Wed Nov 25, 2015 8:40 am
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

I have sent out a question to my rowing friend Arjan who is a biologist working at Johnson&Johnson in Belgium. He is not an expert on sport physiology but definitely has a more solid base knowledge than I. From my work on liquid crystals I know a lot of research goes in to making substances (liq...
by sander
Wed Nov 25, 2015 8:28 am
Forum: Free Spirits forum
Topic: Millionaires club-Season
Replies: 3083
Views: 234417

Re: Millionaires club-Season

Crossing continents here ... Impressive
by sander
Tue Nov 24, 2015 8:03 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65201

Re: Lactate based training

For me time came to say goodbye. Was really a great time here with you. I wish you all the best of luck for the future and hope you all can improve like you like (and deserve). ^O^ Boris, I suspect this is a reaction to my posts above. I reacted emotionally and too strongly for a public discussion ...