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Turning rowing data into performance improvements
This document discusses using rowing data and the critical power concept to improve rowing performance. It explains how critical power can be used to prescribe interval workouts, predict maximum sustainable power over different durations, analyze fitness changes over time, and compare performances between rowers. The document provides an example of a rower who used their critical power curve to develop a race strategy and increase their power targets over time, culminating in winning a 6k race. It recommends using a critical power approach to optimize head race pacing by incrementally working up to the race distance power level through successive 10k, 8k, and other rowing sessions.
Turning rowing data into performance improvements
- 1.
- 2. The Critical PowerConcept Using rowing data to develop race strategy
- 3. Critical Power inCycling
- 4. Critical Power inCycling • Prescribe an appropriate power output for a new interval session • Use shorter tests to predict the maximum sustainable power for longer efforts • Analyse changes in a rider’s fitness over time • Compare riders’ performances • Identify strengths, weaknesses and areas for improvement • Predict the effect of changes in performance at one time duration, relative to another
- 5. Critical Power Curveto Assess Fitness Indoor Rower
- 6. Critical Power Curveto find Race Strategy On Water
- 7. Example 1 –using Empower Oarlock Date Distance Duration Power Target Power Actual 500m Pace Comment Sep 17 9.5k 43:57 190W 202W 2:18 Sep 19 9k 39:50 >202W 205W 2:12 Sep 23 8k 35:07 >205W 212W 2:12 Sep 25 7k 32:00 >212W -- 2:17 Hardware issue Oct 2 6k 26:26 >212W 217W 2:12 Target set at 220W for race Oct 7 RACE 6k 24:19 220W 225W 230W 2:01 Target adjusted to 225W • Gave rower a +5W target increase because of nice flat water and strong current • Work per Stroke constant at 480J (i.e. 240W at 30spm) • Race was WON
- 8. Optimizing Head RacePacing • Use CP chart to find power level you can hold for 10k • Row 10k at that level. “Empty the tank in second half of row” • Update Critical Power Chart – find maximum sustainable power for 8k • Row 8k at that level. Make sure to empty the tank • Repeat until you are at your race distance • You can use other sessions (like 4x2km) as well • Algorithm converges very fast • Helps you get the “feel” for the right power level • Avoid athletes relying on “race day inspiration” – Train to race at your worst performance
Editor's Notes
- #3 In this second part of the talk I am going to use data to enhance training at race pace. For this, I will use the Critical Power Concept
- #6 As a result, we can tell you where you stand in terms of absolute power at different distances, but also tell you whether your data suggest you’re a Sprinter or a Stayer. So this guy, a 40 something lightweight rower, is not really world class but he is better than 90% of his age group. From his stayer score he looks to be an allrounder.
- #7 Since we now have power measurements in the boat, I thought that the CP chart would be very useful for on the water training. I found that there were a number of challenges because of wind and other conditions. I developed an algorithm that finds the highest power “pieces” in a large number of logged workouts, and then a smooth profile is fit to the data. The green line to find your “every day” performance, and the red line indicating where your peak performance lies.
- #8 So here is a 2017 season preparation for a head race over 6k. The sequence started with a 9.5k hard distance trial. Look how we shorten the trial distance gradually and increase the power target. Again, you need to have access to a power number in the boat. Do also take a look at the pace column. You can see that sometimes the pace does not correlate with the power. Pace depends on external factors like wind and choppy water. On September 25th, there were hardware issues preventing the measurement of power. In a sense, this was a good test to see if the “feel” for power was there. The pace value was influenced by a very stiff headwind in the second half of that row. Eventually, we came to the conclusion that 220W would be a good target for the race. The race was held on a river about 70km from our boat house. Arriving there on race day, we noticed a pretty strong tail current and nice flat water. This race would perhaps be a minute shorter than anticipated. On the spot, accessing the data online through the cellphone, we decided to add 5W to the power target. Eventually, a strong sprint in the final 1k got the average power up to 230W. The race was won.
- #9 Here is how you can use power to “derive” a optimal race pace. This approach really counts on having power data available in the boat and on having a data platform to quickly determine averages. It replaces the stopwatch and is insensitive to wind and other external influences. Basically, you start with a guessed power level that you can hold for a distance that is longer than the race distance. It’s good to start at a longer than the race distance. It’s less intimidating for the athlete than a test at the race distance. In the next slide I will give you an example.