Testing

Time to test my training from the past eight weeks. I have been somewhat scattered in my focus for getting periodized training organized. But, it is what it is and I have to move forward from here.  As I utilize in my clinic, objective data is essential to moving forward.  I have found some new software that is important for monitoring progress, mapmyrun.com.

Using google maps I scoped out a flat-ish road near my house to be able to pace through a 5km time trial. It turned out to be somewhat rolling and an overall downhill drop of 33ft but I'm ok with that! I was aiming to be somewhere between 3:15-3:25/km and I was right near the middle.

View this Course on MapMyRun

This is the first testing situation in over five months. I really wanted to give myself a break this fall and let the years of very hard training on my body recover completely. In hindsight, I think half a year may have been a bit much, included with an indulgent lifestyle while travelling abroad. But, nevertheless, I have been working hard for the past 6-8 weeks on getting fit. I'm not sure when the next race will be, possibly one of the upcoming Island race series.

Summer

I have now come to a point where I need to outline a rough schedule of what I'm doing this summer.  So, this is the hypothetical plan of the bigger races:


May 26 - Shawnigan Lake Triathlon (sprint) results
June 1 - Q's Run Series: 400m, 800m, 1500m, 5000m Centennial Track results
June 2 - Bastion Square Bike Race (crit) (scratch)
June 16 - Elk Lake Victoria Triathlon Subaru (Olympic distance)
June 23 - Whistler 25km Trail race "Comfortably Numb"
July 7 - Gutbuster Ladysmith
July 14 - XTERRA Victoria  Off-road Triathlon! *My Priority - Worlds Qualifier!
Aug. 11 - Gutbuster Mt. Washington!

If you know of any others... I would love to find out. Please message me (derek@drvinge.com)

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Note: If you need any help with injuries please stop by my Sport Med Clinic (www.drvinge.com)

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Follow along with the Training:

Tweets by @DaVinge_

And now there are two

By two I mean four. And by four I mean a pair and a double. Which is two and also four.  

2012 BC Champs preparation at 5am

It has come down to this; A pair (2-) of Eric Woelfl and John Sasi and a double (2x) with Taylor Pluzak and myself. After all the athletes that have been dropped with injuries or have quit we are finally into some selections for something. It was supposed to be at lwt 8+ but now we are only half that many, and need to recruit two young guns to compete!  It has been a long winter, spring and now summer without many exciting racing moments. Don't get me wrong, we have worked our asses off this past few months. But,  it is time to put our training to the test and finally see what is to become of us. 

The time trial this past Tuesday was a one-off 2km on Elk Lake. It was important to have a fast time overall but also in relation to both boats. RCA has suggested that both boats would need to go fast to be sent to worlds. I have felt it has now come together well in my double with Taylor.  In my mind we performed to the best of the ability at this time.

The results have been tabulated and we have been selected to go to Worlds! Now, for Taylor and I in the 2x, this is contingent on the results of the U23 Lwt 2x at their competition in Europe this week.  We will know by early next week hopefully.  It is out of our hands and I have to say I'm couldn't be more ready for some good news!

January Testing Revealed

The week of testing revealed a few interesting aspects of training that I didn't expect.   First, it gave me some objective training heart rate (HR) zones to hit for different training sessions.  Next, it gave me quality data that I could compare between this time and the last times. And thirdly, and most important, it gave me the confidence that I had the training effects from the previous 6 months of hard work to show that I have (in theory) the ability to pull off a top-level test.
The first session this past week we completed was the simple heart-rate step test à la Kenny Wu. With a step wise incremental increasing of intensity for a 1000m distance on the erg we are able to compare HR from the previous sessions (Dec and Jan).  We recorded our HR at the end of each 1000m. Starting at 2:05 min/500m split on the erg and increasing to 2:00 Split, then 1:55, 1:50, 1:45, and finishing with 1:40. We then could see how at least our HR has decreased over the past few months with rigorous training. There is more information to be read into this test but the instant look is that my HR had reduced by 5-10 bpm for each intensity since the first session 2 months ago.

The second session was Lactate step-testing. With the use of the sport-physiology lab we were monitored every 3min on the erg (progressing intensity) with HR and blood lactate levels. Comparing the results from last time in a direct lactate threshold curve I have become more efficient at lower intensities before lactate shoots up.

*Image by CSC Pacific 

Within this lactate step-testing session the physiologists were able to reccommend training intensities with HR where optimum training effect can take effect. This will help out with future training goals. See below:

*Image by CSC Pacific

With the results from the HR and lactate step-tests I felt confident I could (again, in theory) complete the 2k and 6k erg tests with real improvements. Turns out that is exactly what happened. At least in the 6km I improved 20 seconds on my last attempt and 8 seconds off my last previous personal best. The 2km test stayed exactly the same at 6:16. I'm happy with both of them but I know they can still improve.

The next step was bringing this quality physiological and psychological training to the water this week with a double session of time-trails; the 2x2km in the single (1x) and the 2x2km in the pair (2-) with John Sasi.  And, in my mind, they were both a success! More on this later

Winter Rides On

Winter on the west coast is here to stay. I mean wet and sloppy days out in the dark are here. This morning there was even some snow around shore and on the dock. And again we have adapted our training to increase volume & intensity, this includes 3x/day workouts (most of them on the water). And, as with every change, it has brought with it aches and pains, frustration and complaints, along with tired and sore muscles. I like to think of it like building up the tolerance for activity and who knows how far you can go! I was certainly tired during the last workout this week. 

I keep coming back to the discussion I had with my lady-friend, Amber, on choosing to do an activity (see Simpsons reference below).  Every time I come home after a long wet workout, I catch myself complaining about the bad conditions/getting washed down/blisters/cutting corners/ etc etc ad infinitum.  I get  reprimanded and reminded that I CHOOSE this activity and how can I complain if I have the full choice to quit or not show up. I try to keep my negative-thoughts at a minimum but somewhere there is a life lesson in all this. 

 I have been extremely lucky this week by getting out on the water in the 4- and 2x with prior Olympians/World Champion rowers. Proper and efficient technique is my greatest challenge and by being able to get pointers and replicate the stroke of the more experienced (best in the world) I hope to move the boat more effectively.  This should all help in the near future where some time-trialing will be completed for seat selections and carding etc. 

Taper Week - Pre-RADAR

This week (well, five days actually) Aug. 8-12th, is a lower-volume workout for conserving energy for the very important RADAR testing week. Starting this Sunday. The RADAR has been put together by Rowing Canada to measure overall performance on a variety of tests; Aerobic capacity w/ 60min and 6km Erg tests, Anaerobic Max power 10 stroke test, Anaerobic threshold with a 1 minute test, and the very important race distance 2000m erg test. Included in this will be an on-water time trial. The results from these six tests are compared to a "gold standard" and with a complex equation converted into points. The points are added up and need to reach a 350 cut-off. This, among other things, will determine if an athlete becomes "carded" and obtains funding.

I'm very excited to get the testing started... I feel very good going into this round of testing, as compared to last time. This is the most important RADAR testing for me so-far. To supplement income (and pay student loans) it is very important to qualify for some funding.

Sunday, Aug. 14th: 60min test (Erg)
Tuesday, Aug. 16th: 6km Test (Erg)
Thursday, Aug. 18th: Peak-Power & 1min test (erg)
Aug. 22 - 2km Erg Test: with other National Team athletes
Aug. 27 - 2km on-water Time Trial (Burnaby or Elk Lake TBA)

The 60 minute test, also called the "Hour of Power" is the least important (worth the least amount of points) but for me, is the most grueling. Who wants to sit on an indoor-rowing machine for 60minutes? Sweating profusely, no breaks for water or food. This will be my kryptonite and biggest chanllenge yet.

May 9 Radar Submission!

Today was the deadline for the May RADAR submission. This day will go down as the most anticipated and hyped day, in my experience, as a Rower. Now that I have submitted my "scores" to Rowing Canada, I have a giant burden of lead-weight off my back. Little did I know that most of the excess stress in my life right now was to do with a few "small" erg tests. I think, deep down I knew that this was culmination of 8months of kick-my ass hard work and actually a quantitative approach as "can I handle this shit."

Well, the scores are as follows:

Test Name Result Calculated Watts 500m Spilt Time Score
Weight (kg) 74 kilograms
Height (cm) 185 centimetres
Arm Span (cm) 190 centimetres
Peak Power (190 Drag Factor) 879 watts 01:13.6 *28
Peak Power (Testing Drag Factor) 788 watts 01:16.3 44
1 Minute 364 metres 625 01:22.4 47
2000 Meter 06:27:0 time 386 01:36.8 60
6000 Meter 20:33:0 time 323 01:42.7 73
60 Minute 16529 metres 271 01:48.9 25
Time Trial 2000 Meter (1x) 07:34:6 time 238 01:53.7 63


This totals up to.... drumroll please.... 340.
Now, this is very exciting - as the last RADAR submission I was at 248. But, still the recommended score for funding and National team invitations is 350 points.

As of this moment, about an hour after I found out the totals, I'm not sure of how this all goes down. Can the coaches go easy on me and be lenient or is it a hardened set rule that I need the extra 10 points to bring me to 350 total points.

Regardless, my flights are booked and I'm heading to the Welland Canal, Ontario in 18 days for a very important time-trial for further selections to larger Summer regattas representing Rowing Canada.

Time Trial - Apr. 23rd Burnaby Lake: Spring RADAR

I had the experience yesterday of bringing all the on-and-off water training together under perfect conditions to experience what it would be like in a 2000m race.

"There is nothing I would rather be doing" I said, just before I started the Race. I was having just the time of my life. Adding to the experience was the weather was just perfect. Not a cloud in the sky, no wind, and a very calm relaxing holiday weekend. Thinking about it now, it must be very rare to have full sunshine and NO wind, with sun warming up the land near a city to heat up and cause thermals, not to mention adiabatic and katabatic winds being near the north shore mountains and ocean.

I had the fun experience of weighing-in for this race, but I checked 30min before official time and I was .6km over the limit, that is 1.3lbs that I had to loose in 30min. I did all the necessary bowel/bladder movements but I was still .4kg over. So, after consultation with my coach I donned every last Item of clothes that I packed, and went for a heavy run and push-up fest to get the sweat flowing. I also sat in my hot car for 15min. At weight in I was dead-on; 74.0kg.


A high-school athlete complained and wanted to use the designated oars that go with the boat I use - the same oars I have been practicing with for six months.
I had some confusion with the VCRC Junior team-members and oars that turns out we were both planning on using for the race. Anyway, I got things sorted and decided to just use the extra oars that luckily fit the boat. My only real plan the race was to hold strong, keep steady, not flip, and finish really smoothly. It turns out a 2000m race only ends up being roughly 7-8minutes long! That is much quicker than my days as a marathon runner. I wanted to keep as straight as possible, so I may have looked over my shoulder more than necessary (which in turn may have slowed me down also!)

I finished the race and had almost caught the leader ahead of me! Each boat was started roughly 30-40seconds apart in single-file. I hit a buoy that was about 20feet from the finish line and it nearly flipped me, I was really off-set and may have lost another second or two just in the last few meters of the finish line. But, that is part of the race and I have to learn to finish strong and not be distracted by a minor buoy-hit.

After the race I put a list together of things that I need to do for next time. 1) Make sure oars/boat is all sorted before the warm-up 2) drink more water after weigh-ins, and 3) get better sunglasses (due to the Zellers $4.99 special were sliding down my nose - and no free hand to push them up)

Results were posted today: I'm not really sure what it means to Rowing Canada, but I was the fastest single on the water!

Derek Vinge LM1x 46 07:34.6 06:38.0 87.55%


Those percentage will be converted into a point-system and ultimately add to my RADAR total points. I need roughly 350 total points to get funding/invitations to major races.

Time Trial Winter style

RADAR Day 1: 2km Time Trial.

Elk Lake, 2" Snow, 0 C, frozen ground, cross-wind of 10km/h.

This "race" was a bit of a redemption for me, I wanted to show that I could pull (literally) it together on the water and show that I could move the boat.

In my mind, the rough conditions were a sketchy subject, I'm not that stable on the best of days but in a cross wind I'm sloppy! Also, I have been having this issue with my right forearm extensor muscles seizing up (dead-arm, wood-arm, bunkarm, spasm).

The race started at 11am, with a meeting at 10am. The weigh-in was at 9:30, I was luckily just under, 73.65 kg (74kg is max). I got to meet Paul Hawksworth, the organizer of this set-up, a real positive and motivating guy. I went for a 15min WU run on the Elk Lake trail, with 4 layers and gloves, to get my body temperature going. I was the last one on the water to head to Point 1 start, but I feel that was a good thing. I wore all my clothes and gloves to keep warm all the way over.

The time trial started, I was placed in 6th starting position, behind Jerry, Andy, and a guy called Aubrey. Everyone is started on 30sec increments. It was calm water the first 500m, no wind really, and I felt like a had a good push. Once we got to the open water the wind East to West, was blowing strong. I just kept repeating Clean, Clean, Clean... and I was anything but! You could say I was almost dirty; Splashing, dis-organized, and knuckle cracking on the handles. Some how, my right arm seized up again, but I found out afterwards - most people had that - it has something to do with gripping the handle tightly in windy conditions. The finish was strong and just trying to hold-on, I was able to pass the guy ahead of me, but he had some problems with taking water on-board. Lucky he went straight, so I just followed him down the track.

Afterwards, I stuck around to find out what the results were. Unofficially, it turns out I was at 78% of a gold standard. I will have to figure out what that completely means, but I will post on this later. I was about 3-4th on the list compared to everyone.