November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

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Grobi
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November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Grobi » Sat Oct 26, 2019 10:29 am

Hi everyone,

it seems that CUS Bergamo have announced the ctc for November:

„1000m rest.3'30"
750m rest.2'30
500m rest. 1'30"
250m

The first from a stopped fan, afterwards as you will.“

This one reminds me of the second half of the Pete Plan pyramid, albeit with about half the rest time. On the other hand it‘s also about half the distance. So Pete Marston‘s recommendation for the pyramid (2k pace) sounds about right?
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by GuidonTheBee » Fri Nov 01, 2019 12:16 pm

With the Scottish champs in 3 weeks I'm not sure where I might be able to fit in a full gas version of the CTC this month so I sneaked one in after my steady 60 minutes this morning to make sure I get one on the board. I don't imagine this will look too sharp once everyone else gets going - you can tell I wasn't eyeballs out by the controlled stroke rate & the fact that my HR was dropping < 100 in the rests !

Of course, now the little voice in my head wants to have a proper go :twisted: Never say never I guess.

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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by fkoene » Fri Nov 01, 2019 1:37 pm

Nevertheless, very good I think considering you had rowed an hour already.
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by plummy » Fri Nov 01, 2019 5:22 pm

That's NOT full gas!! .....pfff. good going sir!
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by JonT » Sat Nov 02, 2019 4:31 pm

I've put in an early marker for you Plummy, so that you don't have to row it twice this month :lol:

It's a pretty catastrophic 9:27.6 so I don't think you will have any trouble getting ahead of me with that time #-o but I know my place as your pace setter :fsbgrin:
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by mattgorle » Mon Nov 04, 2019 12:07 am

I had a go at this and completely overcooked it at the start - set off at 1:30 and completely ran out of gas #-o.

9:38.3 total time :oops: , which I'm not going to record on the CTC - I'm going to give it another go later on in the month and do better.

Just in awe of you guys who can pull this at sub 1:40!!
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Grobi » Mon Nov 04, 2019 10:12 am

Well done Matt, whether you're happy with the result or not! It's all about the pacing, isn't it? :wink: Nevertheless I'd like to persuade you to enter your score on the ctc page now and not to wait until you had your second go. You'll never know what is going to happen later in the month, you could be sick or had to go on a business trip on short notice or anything like that.
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by MaxMacLaren1 » Mon Nov 04, 2019 11:18 am

Guy, Plenty of time after SRIC!

Matt, Welcome. In terms of pacing I would start with first 2 intervals at 2k pace, 3rd interval at 1k pace and final interval just empty the tank. If you're feeling good you can always up the pace slightly on the 2nd and 3rd intervals.
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Claudius » Mon Nov 04, 2019 4:57 pm

Hello,

had a go this afternoon in my "lunch hour", after a small rainy MTB warm up outdoors i thought about not having a all out effort- but back at my flat i opted for a full gas - it went well, almost happy with the pacing, but this 3rd interval...do i have to do it again...i am thinking of it...

and welcome Matt, every effort is usefull to float more boats !
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by JonT » Mon Nov 04, 2019 4:58 pm

mattgorle wrote:
Mon Nov 04, 2019 12:07 am
I had a go at this and completely overcooked it at the start - set off at 1:30 and completely ran out of gas #-o.

9:38.3 total time :oops: , which I'm not going to record on the CTC - I'm going to give it another go later on in the month and do better.

Just in awe of you guys who can pull this at sub 1:40!!
You're not alone Matt. I managed to "fly and die" on every single interval of the piece #-o . I really should know much better.

The interesting thing for me is that I have been rowing at very low ratings (18-20 spm) for a few months now. I'm enjoying it and my technique is far better, but now when I try to row at anything above 22 spm I completely blow up! I am sure some of the experts here can give me some pointers, but I think what is going on is because me technique has improved, and I am getting far more power through each stroke. I just cant sustain that power at a higher stroke rate. In this piece, my rate didn't go above 24 at any point, and yet I hit HR max on every interval. All a bit problematic :oops: :shock:
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Claudius » Mon Nov 04, 2019 5:32 pm

JonT wrote:
Mon Nov 04, 2019 4:58 pm
The interesting thing for me is that I have been rowing at very low ratings (18-20 spm) for a few months now.
i guess you more train the aerobic energy system, so the anaerobic ctc efforts seem to get more and more strange and so is your feeling for it... :D

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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by MaxMacLaren1 » Tue Nov 05, 2019 6:37 pm

Claudius, Very impressive =D> =D> =D>

Jon, I've experienced exactly the same thing! When I first did low rate training it seemed impossible to row at lower rates and then impossible to change back up again! For me there are 2 things: the sudden 1 off change eg CTCs, and transitioning to a different training program with a higher rating. This year I think I've found the CTCs easier but that is subjective because I don't know how much faster I might have gone if I was doing higher rate training. After low rate training it seems to take a few weeks to see the gains translated at higher stroke rates. I don't try to apply the same force per stroke and I also notice that my stroke shortens at higher spm. It would be interesting to hear others views.
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by mattgorle » Thu Nov 07, 2019 8:11 pm

Thanks everyone for the advice and support - it's really helpful!

Grobi, one way or another, I'll get a score up there this month :-)

MaxMacLaren1, that sounds far more sustainable in terms of pacing - I'm still really new to this, so don't think that I've found my true 1k/2k paces yet! But I'll aim for the general "negative" trend that I think you're suggesting.

JonT, I find that I'm tending to gravitate towards lower ratings as well - 20-21 seems to be my "happy" place when erging solo. My impression is that as I increase the rate, I decrease power so pace doesn't seem to change particularly. I also think that I tend to row a bit "shorter" at higher rates - maybe this is as much to do with pace not changing particularly. :-k
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Tako » Sat Nov 09, 2019 2:27 pm

Well, all scores count, no matter how fast! So keep them coming!

And as far as I understand it, the more boats we float the better, hence I hope that the ladies will soon enter a score to float the first two for the month!

Frustrated about the fact that the meterboard showed 0 meters for my last seven days due to travel I thought I air the frustration by trying the C2CTC!

This is how it went.
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Pretty happy with it although I now feel very exhausted and knowing that it won’t be fast enough for boat I

Maybe I will have another go later this month....
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Shmoo » Sun Nov 10, 2019 5:34 pm

I figured if Tako could row this at his mile PB pace then so could I (my PB not Tako's :lol: ). Big mistake. Ouch that 3rd interval hurt. Well gents, one boat floated, one lady broken...
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by plummy » Sun Nov 10, 2019 6:24 pm

Well done Louise - good pacing there =D> =D>
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Shmoo » Sun Nov 10, 2019 7:18 pm

Thanks Plummy. I really did just copy Tako. I’m going to pay tomorrow though because Life has been getting in the way of rowing these last few weeks and that was a bit of a shock to the system. I think the morning walk to work might hurt a bit 😂
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Grobi » Sun Nov 10, 2019 7:26 pm

Great job Louise! Your first three reps were very evenly paced + there was nothing left in the final 250m (only 1.7 seconds quicker in pace with a higher stroke rate, that must have hurt) -> overall pacing was spot on!
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November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Tako » Sun Nov 10, 2019 8:30 pm

Well done Louise!
Happy to be of service!

Thanks for floating the boat!
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Shmoo » Sun Nov 10, 2019 10:10 pm

Thanks Peter, thanks Tako. The last interval wasn’t so bad as the pain was at least short lived. It was the one before 😱. I definitely won’t be trying to go faster 🤣
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Grobi » Tue Nov 12, 2019 11:52 am

Had my first go at this two days ago and followed Max's advice re pacing (2k pace for the first two reps, then 1k pace for the 500m and open the hut box for the final one). I estimated my 2k pace would be somewhere around 1:50, the 1k pace around 1:45. This is how it went:

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1:50 soon felt too easy so I decided to go a bit quicker in the first rep. Second and third were a bit faster but still felt ok. Looking at my final rep I and comparing my pacing with Tako's and Louise's I think I could have gone quicker in the first three rounds. Of course there is only one way to find out... :D
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Shmoo » Tue Nov 12, 2019 8:01 pm

By my totally unknowledgeable cowboy reckoning, you can defo go faster Peter! Do it 😃
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Wolfmiester » Wed Nov 13, 2019 6:10 pm

Well done gang, filling boats now.
I fleetingly had a look at Taco's result, but quickly realised its way beyond me ^O^
Perfectly happy with 8:34.3 / 1:42.8 though
1k - 1:44.3
750 - 1:43.3
500 - 1:41.4
250 - 1:37.2
All of them hurt, so won't be having another go!

James H is revving up nicely for BRIC with a great effort at 1:35.4 ave :shock:
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by fkoene » Wed Nov 13, 2019 9:47 pm

Great rowing everyone. I saw Peter is already 5.5 seconds faster again, respect, for all of you!!
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Re: November ctc - 1k/3:30r/750m/2:30r/500m/1:30r/250m

Post by Grobi » Thu Nov 14, 2019 9:40 am

Great row Steve, very fast first three intervals and an even faster last one =D>

Had my second go last night with the simple aim of being faster in each reap than last time. This is how it went:

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Shmoo wrote:
Tue Nov 12, 2019 8:01 pm
By my totally unknowledgeable cowboy reckoning, you can defo go faster Peter! Do it 😃
Happy with an improvement by 5.5 seconds and you were of course completely right Louise :D Each rep was faster than last time and still my last rep was 10 seconds faster in pace than the first one. Which, of course, means I wasn't trying hard enough in the first three intervals. Which means I have to go again... :shock:
fkoene wrote:
Wed Nov 13, 2019 9:47 pm
Great rowing everyone. I saw Peter is already 5.5 seconds faster again, respect, for all of you!!
Thanks Fred, when are you having a go?
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