October ctc - 2k / 2’r / 500m / 4’r / 1500m / 90’’r / 250m / 3´r / 1k

[bierik]

That was a tough one to pace. The 3min break before the 1000m was a blessing.

[Iain]

Nicely done Kay, but R41 for the 1500? Can't imagine that, while not sure what happened to your HR monitor.

[bierik]

Nicely done Kay, but R41 for the 1500? Can't imagine that, while not sure what happened to your HR monitor.

The HR monitor is a Garmin watch without a belt. It is kinda accurate, but sometimes goes on a wild tangent .
Yeah, the SPM is much higher than I'm used to. I started lower but sped up about halfway through the 2K. My technique must have deteriorated but I did gain speed.

[Iain]

Managed this, taking advantage of enforced few days off to allow hands to recover. Target was sub 2:00 and secondary target Jon's 2:01.4. Actually:

Time Distnc Rate Pace Hrmax % HRmin %
08:03.4 2,000 28 02:00.9 170 92.4% 112 60.9% - surprisingly comfortable given rating, actually holding back for over 1k!
01:54.6 0,500 32 01:54.6 172 93.5% 117 63.6% - took a few strokes to get down to pace after 2k, happy with that, felt last 100
06:00.5 1,500 29 02:00.2 175 95.1% 120 65.2% - Felt fine for first 600 then got cramp in calf, but not giving up again!
00:55.8 0,250 35 01:51.6 169 91.8% 134 72.8% - Cramp still there as rest largely passive, daren't push to 1:50 target but unimpeded
03:52.3 1,000 32 01:56.2 177 96.2% 130 70.7% - active recovery helped, just a sharper normal pain at end, went too soon (from 400m in), 4 strokes before restarted for final 500.
20:46.5 5250 29.7 1:58.7 177 96.2%

So 2S/500m quicker than last month's. Definitely noticeably fitter even than the failure 9 days ago. Over to you Jon, thanks for letting me try the FS1 Lwt seat for the first time in years! Although I know that I am only keeping it warm for Ian if not Spider &/or Aren.

[Ian Bee]

Sorry Iain.

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A line in the sand for Spider and Aren I would say. If I'd actually thought things through, an overall average pace of 5k-2/3 was probably a sensible place to start.....

May or may not have another go for "fun" as in spite of HR the 2k was probably a touch slow. Maybe.

[Mat]

Great rowing from Aren, Kay, Iain and Ian
Good to read the various comments and suggestions re pacing as I gird my loins for an attempt next week

[ArenT]

Good to read the various comments and suggestions re pacing as I gird my loins for an attempt next week

Good luck! It's extremely painful but also a very interesting/fun (in a masochistic way) challenge. Definitely a LOT more to think about, than, e.g., just a flat-out 5km effort or similar.

Nice work Kay, Iain and Ian. Kay, don't know how you manage to blast out at R41!

Ian, I don't think I'm going to drop the remaining 2kg (currently 77kg) within the next 10 days of this month or so (should hopefully manage to have shed it before end of year though), so therefore I think your LWT 1 seat for this month's CTC is definitely safe excluding some other enterprising LWT Free Spirit. Otherwise, you've laid down a nice marker/challenge if I fancy punishing myself again, as I think I can better my first time and get a bit closer to yours.

11.2W overall average is probably too much, but is also very interesting comparision: we had almost identical first two segments, but then my output dropped, and my final three were all below your mark. Shows your superior conditioning and your ability to max out your system (96% HR Max on 3rd interval!). Or perhaps you have developed superior pain management! Either way, impressive. As you note, is difficult to judge whether going easier at beginning and losing a modest amount of time then would gain overall by having more in the tank for latter efforts.

[JonT]

Managed this, taking advantage of enforced few days off to allow hands to recover. Target was sub 2:00 and secondary target Jon's 2:01.4.

.

You are safely ahead of me Iain. I won’t be trying to close that gap. Great effort.


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[Mat]

My turn this morning!
As others have said, the toughest part is getting the pacing right. Went reasonably conservatively on the 2k (hard but not exhaustive), and similarly for the 500m
As expected, the 1500m was challenging, but after that it was a question of ramping up the stroke rate for the 250m and grinding out the final 1k
All in all, better than expected and a really good workout

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[Ian Bee]

Aren - I shall keep a weather eye on your next attempt as you'll likely not loose outright performance with that last 2kg to shift. I wouldn't say that I have good pain management per se, more bloody minded and refusal to stop (most of the time - the HD demons will visit from time to time). It is interesting to compare rating and I've pondered whether (as a fellow shorter than average rower) higher rating/smoother watt output would make the same kind of improvement to me rather than slightly lower rate and greater peak watts I currently default to.

Mat - as ever, massively impressive result. There's a lot to be learned from the -ve splits we've all settled on.

[Iain]

Ian, very impressive row. I went to the other extreme of high rating for me, probably reflects greater conditioning. Jon, thanks, I was not going to put myself through this again! Mat, hugely impressive as always.

2 more ladies needed to float 4 boats with time running out.

[ArenT]

I've pondered whether (as a fellow shorter than average rower) higher rating/smoother watt output would make the same kind of improvement to me rather than slightly lower rate and greater peak watts I currently default to

I think so. Once again, we're almost identical in this respect; I'm 173cm so that's also 5'7" in imperial. Like you, I tend to prefer lower SPM (though I think I'm "worse" in this respect). So I think we would both gain overall output if we could naturally increase SPM whilst maintaining smoothness, even if it also meant sacrificing some (of our already short) drive length in the process.

It's definitely a technical weakness of mine. 28 spm already feels like a "sprint" for me, my natural inclination is to want to row everything at like 22-24, so I have to put a conscious effort in to bump up to 26-28, but I still need to continue that process, as really, since I don't have 6'5" of long limbs to fold up, I should be able to fold up nicely well into the 30s+.

[Mike Channin]

Well, that was truly horrible. I did NOT help myself my selecting what is probably a slightly optimistic pace plan, given recent layoff and poor but improving form, and made it worse by also sprinting out each of the intervals too.

My initial plan was to target 1:52 overall, which seemed in line with Form predictions of ~1:55 for 5k, which is the right sort of distance, although this CTC does have both a lot of rest (7:30 of it) and some short bits where you can use a slightly different energy system.
Also, the long rests are after the SPRINTs, so seem to encourage some very varied pace work.

I used Iain's pace plan and wrote down
1:55, 1:47, 1:52, 1:45, 1:50 as pace targets. By the time I put this onto the PM, I actually set the first as Pace boat 1:54.

I've done nothing fast for a month, and only 4 sessions since getting back on the erg again, a 2:16 HM, a 2:07 10k pace test, a 2:07T -> 2:05 HM, and a 5/5/2 recovery comparison yesterday.

2000m - given that I convinced myself I could possibly do 5k @ 1:55, then a 2k around this should be OK, shouldn't it?
Set off hard and got quite a long way ahead, then settled in (largely rowing without looking) and tried not to think about what was ahead. 2k seems to go on forever when you know you're not used to this pace/intensity, but on the good side, it wasn't REALLY hurting.
Got near the end and decided to semi-sprint to the end. Interestingly, this didn't spike HR so I probably did it using anaerobic.
Knew I was ahead as I had 1 :52.5 Av on PM

2 mins REST and only 500m - surely this is OK. Erm, this 2 mins went awfully quick and I'm regretting that semi-sprint now.
Target was 1:47, but I started on 1:45 and managed to get settled (relative term). Did 250 without really watching the meter, then sprinted out the last 100 again (I have a long rest, surely I can recover). Might regret these 1:41s...
1:44.2

4 mins REST and was getting pretty scared about the 1500 coming up, and had first real thoughts about bailing. Mentally planned to do 500 and see how it went, and adjust from there.
Target 1:52, which suddenly feels terrifying.
Set off and got on pace, then did a bit without looking, only to find I was doing 1:49 R29, so backed off a bit, then did my best to settle. The 27 rating felt fast, and the pain was definitely there.
Again, did large parts not looking, counting the strokes and only checking the pace periodically. 500m down, then approaching half way. Was really not comfortable, but despite this, the strokes were still coming and the distance was slowly grinding down.
Was rating up to hold the power, now 28, now 29 and maybe a few faster strokes as I started to feel I could do it. Doing 1:50s into the last 150m, then time for the sprint, despite the pain. Got into the low 1:40s, but was tying up right on the line.
1:51.0 so ahead of plan again, but already know that the true test is going to be that final 1k.

Only 90s REST, but it's only a 250m. This is some mental battle - trying to convince myself I can complete. Already that final 1k is looming.
90s gone in no time, and we're going again.
Started hard and got onto 1:43s rating 33. This is unsustainable for sure, but can I hold on for another 200m - surely possible ?!?
1:42s; 1:41s 1:40s. Last 100m coming up, so burn - Rate 34 1:39s, 1:38s, a 1:37 (surely this isn't smart). Tying up now, but just reached the end.
1:39.8 - well ahead of target, and probably not a smart move. This last one is gonna hurt.

3 mins of rest did drop the HR back down a bit, but I knew I was in trouble.
Target of 1:50 was now looking hopelessly optimistic, and there was the very real chance of blowing and not even finishing.
But it's only 1k - come on, pull yourself together. And if you stop, you'll have to repeat ALL of that pain again...
It's here - set off. Just getting onto 1:50 felt hard and having to rate 30 to get there. Knew I could not sustain this...
Plan was to hold on for each 100m at a time, and this worked up to 650 out, when I knew I was about to fold.
Backed off, and pace dropped but still feeling like stopping, and saw the pace falling away into the 1:55s, then a couple of 1:56s. Rate down to 25.
The pace boat was leaving me for dead too. And this is still only half way. So close to stopping...
Dragged back onto 1:34s, and then even 1:33s. World of pain, but I am NOT GIVING THIS UP NOW, no matter how much this hurts.
Hanging on, counting strokes in 5s now. But I'm into the final minute, and despite how I feel, I know I must have the reserves to see this out now.
250 out and starting to wind up. 1:50s and rate back up at 29/30. 200, 150
No real idea what is going on now, but opened up anyway.1:47, 1:46, 1:45. Last 100 meters. Go for it.
No real recollection of this last bit - seems I hit 1:35 rating high 30s.
It's over and my lungs are bursting. Managed to get unstrapped (mainly because I know that if you fall off still attached, it does a lot of damage).
Haze is clearing. I can see 1:49.8, so I actually managed to catch the pace boat, not that I knew anything about it.

Overall - 1:50.1 19:16.9 5,250m. Feeling pretty awful, but then that's the sign of a good session, right.
Can honestly say that I don't think I left anything in reserve on that one.

That is one HORRIBLE session. (although it's got to be good for me, right?)

[Mike Channin]

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[Mike Channin]

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[Mike Channin]

Apologies for both length of post and size of those screen shots. Would resize but I'm too tired right now...

[Mike Channin]

There's some wild variations in Stroke Counts/Rating on this one - from Mat and Iain at just over 500 to Kay with 851!

[JonT]

Thanks for the fantastic write-up Mike.


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[Mat]

Nice summary Mike

When you get a few minutes, perhaps you could let us know how that felt

Seriously - great performance and an excellent write up. I’m sure I’m not the only one who would have been sorely tempted to call it a day and come back another time given all you went through - well done for getting through and for a great result

[Mike Channin]

The thing is, as rowers, we all know how those handle-down demons sound, when you're in the heat of a horrible session, and they're screaming at you to stop. Certainly had the whole chorus of them going on that one.

I usually manage to keep going, as on this one, by countering with the alternative of having to do it all again if I stop now.

The interesting thing about these more unusual CTC sessions is that you find new variations on how to put yourself through the pain, and the aspect of unknown territory always makes it slightly different from anything previous.

[Iain]

Fantastic row and write-up Mike . Not sure how you managed that, but fear that you may have scared off the ladies we need for another couple of boats. Graphs don't look as if you were too uneven, but glad I have got this one done!

[stumpy]

Left it till the last day again all went to plan till that final 1000m where I just ran out of gas. Great to be in the boat with my old rowing buddies good to see Plummy performing better well done matey.

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[ArenT]

Good effort stumpy, as you say, it looks like you had a pacing issue on that final interval there, I think had you been rather more conservative on the preceding 250m effort you'd have probably been able to match your original 2k split over the 1000m and had a net overall gain of a fair bit. It's very easy to go way too far into the red on such a short interval and even 3 minutes won't be anywhere near enough recovery. I probably went the other way and took my 250m slightly too easy due to precisely that fear.

--

So with an initial attempt in the bag and some idea as to pacings, plus some tempting targets, I gave the CTC another go tonight, despite having once-more already relived every moment of terror thanks to Mike Channin's descriptive effort worthy of a Steven King horror novel.

--

Very pleased with my attempt overall - managed to shave 25 seconds off my total time, and had Ian Bee's splits as stretch targets, given that I knew if I could address my relative/proportional pace slippage in the latter 3 pieces, I'd have some good improvements. Got close to my maximum, though I think if I'm being super self-critical, the 250m piece surely could have been better, had I started the piece more aggressively in the first 10 strokes or so, could have probably shaved a couple of seconds off, and even with the fatigue, it shouldn't have had an overall split slower than the 500m piece earlier.

My main focus this time was to try and lift my SPM, which were too low in my original attempt. I accomplished this, as the SPM deltas show (i.e. the little triangle numbers), but there is still scope for higher ratings. I'd guess the 500m and 250m pieces in particular should really be 30+ SPM at minimum.

Anyway, the ErgZone screenshot attachment below shows both rows side-by-side as a comparison.

Were I to do it a third time in the near future (which I certainly will not!), then I think (purely on the basis of pacing/efforts, and assuming identical fitness/no improvements) I could probably dig out another 5 seconds or so on the weaker elements/areas not maxed out (i.e. maybe 0.5s/500m split better on 2k, 2 seconds on 250m piece, etc.). I guess if you were in a room of full people screaming at you, possibly 10 seconds, and if someone gave you a sick bucket plus opened a suitcase with a million pounds of cash on offer, possibly 15-20.

Fitness is one thing, technique another, so one always wonders how much one can gain "for free" through superior technique. Since I've never been part of a rowing club, I'd assume my technique is still sub-optimal.

Overall impression of "horrible-ness" was less than first attempt. I note that the following are the main "pinch points" for me in this nasty/clever challenge:

1. About 600m into the very first 2000m piece. At this point you're just starting to feel some of the effort, and it is the morbid dread of what seems like an eternity of efforts ahead, immediately after an already painful first piece, that means the demon in your head is telling you what an incredibly stupid/masochistic idea this is.
2. About 1100m left in the 1500m piece. This is surely the worst point of all. Everything is already very unpleasant at this point, the 1500m feels like a mini-eternity as you know it has to be done at a faster pace than the 2k piece, and yet with two further efforts after it, it just feels like all pain and no gain.

[spidermac]

Decided at last minute to give the CTC a go. RHR ridiculous - 20 beats above normal - I think too much coffee!!!
As others have stated a hard one to pace.
Wup - 2k
Time dist sp HR split
08:01.5 2000 29 170 02:00.3
01:53.6 500 31 172 01:53.6
05:57.2 1500 30 172 01:59.0 - suffering in the last 500
00:54.9 250 34 168 01:49.8
03:51.3 1000 33 172 01:55.6
20:38.4 5250 30 170 01:57.9 - bit of a thrash at the end.
CD - 2k
Well that was tuff. Felt OKish till last 500 of the 1500 & really had to man up. Then last 500 of the 1k also a test of will power but pleased I stuck it out & happy with the result ( sorry Iain!) Hr stayed pretty much above 95% for the whole wout!!!

[Iain]

Colin, great attempt, shame you couldn't keep it going a little longer.

Aren, great improvement I couldn't face it again so kudos for giving it a second go.

Spider, you beat me by a lot, so thoroughly deserved. Your HRs are very close to mine despite my max being nearly 10 higher, so you thoroughly deserved it and maybe I was too conservative! Great team performance with 26 men recording a time, just a shame so many are left on the bank. Thanks Lesley for floating a 4th boat.