Pace?

[[old] covingtb]

Hi, I am a runner/marathoner turned rower (as of 3 days ago). I have used the concept in the past for training but nothing more than 5000-6000 meters at once. I am 23 and in pretty good shape and trying to find the type of goals I should be able to reach. I heard about the 200K challenge, and thought why not. I haven't rowed in a few weeks but started a few days ago rowing 10K a day (I'm at 30 as of today) I want to row 10K a day, even though I am finding harder than previously believed. Right now I have been rowing at about 30 SPM and at about 2:05 to 2:08 pace (I would like to finish in no more than 45 minutes). However, I haven't seen too much on paces for ages etc. I know this is a very general question, but what would be an ideal pace for me? What are the SPM/PACE that an unbelievable athlete, advanced, intermediate, and beginner strive to finish? Basically, I am just trying to find what are the numbers that I should desire to be challenged but not kill myself. <br><br>By the way, I have much more respect of ever rower now - you guys are tough.<br> <br>Thanks Much!

[[old] michaelb]

Part of me wants to say that if you are rowing 10ks at 2:05, well you should just keep that up. Good work. But that is faster than I row them when I am just rowing for distance and not for speed. There is also a pretty big difference between 2:05, 2:08, and 2:10 in terms of the amount of work at least for me. Doing 200k in 30 days is also an ambitious goal for you to start.<br><br>My guess is the 30 spm is too high, and that is a clue that you are rushing the stroke, particularly up the slide on the recovery. I tried to hold my SR down to 23, but drifting up to 24 or 25 is more comfortable generally. I assume your feet are strapped in? I, and many others here, row all or most of our long pieces strapless. So you might as well start out right, in balance, and row strapless (ie don't strap your feet down, just sit them on top of the straps). That should almost certainly slow your SR down, but you probably won't find it less work.<br><br>I would row strapless at SR=23 and 2:10 pace and see how that feels (that is what I do).

[[old] tow rope]

I was in exactly your position just a couple of months ago. Lock solid no doubt about it you have a technique issue. I went from 30 SPM and a 2:08 pace to 22/23 SPM and a consistent easy 2:02. Spend a few hours reading this forum and you will pick up a lot of great advice. Some of the things that helped me were strapless rowing, and focusing on the power on the drive. This board is loaded with great and passionate posters. Read and learn.<br><br>Thanks<br>Bert

[[old] covingtb]

Michael and Bert,<br><br>Thanks for your thoughts, exactly the information I wanted... I never would've thought to row strapless and I will have to try it today. Hopefully, with a little more experience I can keep that one pace at a consistent SPM. I watched a short video on the full motion and I haven't been finishing correctly (i.e. I can probably extend my legs further to make the stroke longer). Focusing on coming to a full finish and going strapless will be a great help to being consistent. I appreciate your input; I am not trying to break records, just trying to find what's best for my endurance. A 23 SPM at 2:10 pace would be a nice goal to be able to row consistently. I haven't finished the challenge yet but I enjoy the low impact results of the workout the day after when compared to running.<br><br>Now with a separate question, that you might be able to help with… What about damper settings? I usually set it at 6 but what are the effects of the damper, and what are your suggestions on where to position it? <br><br>Thanks!

[[old] John Rupp]

Your stroke rate of 30 spm at 2:05 pace is the same as mine.<br><br>I row at 2:20 pace for recovery/distances, and aim to keep this a 'minimum' of 27 spm, to keep the recovery consistent with the drive.<br><br>The straps are very important for consistent recovery. I rowed over 6 million meters with no straps and can do this very well. However, it is not possible to have an optimally smooth and consistent attenuated recovery without straps, so I much prefer to use them.<br><br>My drag factor is 92 at a 1:55 pace.

[[old] covingtb]

John, <br><br>Thanks for your input. I rowed strapless last night and it definitely helped me with my stroke and it was easier than anticipated. I'll continue to row without straps until fully comfortable with the correct stroke (going strapless [to my knowledge] corrected my stroke) and once content I will use the straps again. The straps are advantageous, but only if I can use them correctly. Thanks again.<br><br>Cheers.