Maximum Speed At 21 Spm

[old] Laupi · Post by **[old] Laupi** » December 5th, 2005, 6:48 pm

I am targetting 2.00 min/500m at a stroke rate of 21 spm - difficult to get faster for me. What is your speed? I heared people can do below 1.45 min per 500 m at this stroke rate - is that possible? And how could I get there?<br /><br />Thanks in advance for advice.

[old] PaulS · Post by **[old] PaulS** » December 5th, 2005, 7:08 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Laupi @ Dec 5 2005, 02:48 PM)</b></div></td></tr><tr><td class='quote'>I am targetting 2.00 min/500m at a stroke rate of 21 spm - difficult to get faster for me. What is your speed? I heared people can do below 1.45 min per 500 m at this stroke rate - is that possible? And how could I get there?<br /><br />Thanks in advance for advice. <br /> </td></tr></table><br /><br />Everyone, PLEASE BE CAREFUL with this sort of thing, especially if you up the DF, the initial shock load on your body can be extremely high, making for a greater risk of injury.<br /><br />Just my "big brotherly" advice.

[old] gw1 · Post by **[old] gw1** » December 5th, 2005, 8:10 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>I am targetting 2.00 min/500m at a stroke rate of 21 spm - difficult to get faster for me. What is your speed? I heared people can do below 1.45 min per 500 m at this stroke rate - is that possible? And how could I get there? </td></tr></table><br /><br />Don't be in to much of a hurry to lower your rate. <br />I personally enjoy (as much as you can enjoy torture ) 20-22 spm 30 min pieces (mostly strapless). For my last major race, this was part of my preperation 2 - 3 times a week.<br /><br />GW

[old] FrancoisA · Post by **[old] FrancoisA** » December 5th, 2005, 10:50 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Laupi @ Dec 5 2005, 10:48 PM)</b></div></td></tr><tr><td class='quote'>I am targetting 2.00 min/500m at a stroke rate of 21 spm - difficult to get faster for me. What is your speed? I heared people can do below 1.45 min per 500 m at this stroke rate - is that possible? And how could I get there?<br /><br />Thanks in advance for advice. <br /> </td></tr></table><br />Take a look at the Level 4 training in the Wolverine Plan.<br /><br />Also, listen to Paul's "big brotherly" advise! <br />Even with a DF of 100, I injured my knee last week trying to go much under L4 pace.

[old] samdkrc · Post by **[old] samdkrc** » December 6th, 2005, 4:42 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Laupi @ Dec 5 2005, 11:48 PM)</b></div></td></tr><tr><td class='quote'>I am targetting 2.00 min/500m at a stroke rate of 21 spm - difficult to get faster for me. What is your speed? I heared people can do below 1.45 min per 500 m at this stroke rate - is that possible? And how could I get there?<br /><br />Thanks in advance for advice. <br /> </td></tr></table><br /><br />A lot of the GB national squad do 30mins at 20spm and there are quite a fewof them averaging 1.38-1.40/500m for the whole thing so there fastest splits at 20spm are gonna be quite a lot quicker. <br />I'm beginning to think that the best way to get your splits down at that rate would be to build up a lot more lower-body stength... or grow 10/11 inches

[old] ninja.101 · Post by **[old] ninja.101** » December 6th, 2005, 6:17 pm

Just did a 2k@22spm 1:43.2 but I have been dogged by illness and injuries the last 2 and a half months,back at the begining of sept I did 40min 21spm 1:46.5.Got a 5k @ 24 spm 2m going for 1:43 avg pace dose that sound ok?

[old] Carl Henrik · Post by **[old] Carl Henrik** » December 6th, 2005, 6:59 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Laupi @ Dec 5 2005, 10:48 PM)</b></div></td></tr><tr><td class='quote'>I am targetting 2.00 min/500m at a stroke rate of 21 spm - difficult to get faster for me. What is your speed? I heared people can do below 1.45 min per 500 m at this stroke rate - is that possible? And how could I get there?<br /><br />Thanks in advance for advice. <br /> </td></tr></table><br />Those who can do a low pull sub 1:05 (Graham B for example) I guess would be able to do 1:25 or lower at rate 21 for a short time. <br /><br />You were talking about people though..and perhaps I was more in the realm of erg monsters.

[old] NavigationHazard · Post by **[old] NavigationHazard** » December 8th, 2005, 6:39 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Carl Henrik @ Dec 6 2005, 05:59 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Laupi @ Dec 5 2005, 10:48 PM)</b></div></td></tr><tr><td class='quote'>I am targetting 2.00 min/500m at a stroke rate of 21 spm - difficult to get faster for me. What is your speed? I heared people can do below 1.45 min per 500 m at this stroke rate - is that possible? And how could I get there?<br /><br />Thanks in advance for advice. <br /> </td></tr></table><br />Those who can do a low pull sub 1:05 (Graham B for example) I guess would be able to do 1:25 or lower at rate 21 for a short time. <br /><br />You were talking about people though..and perhaps I was more in the realm of erg monsters. <br /> </td></tr></table><br /><br />The UK Forum is down right now, but if/when it comes back up you might want to search it for the thread on 500m pieces done r20. If memory serves the top pace reported there was about 1:30 (480w, 24 spi), claimed by a mortal erger. Larking about I think I did something like 1:33, not bad for a 50-year-old. GB might well be able to hold 1:25 r21 (570w, 27.1 spi).<br /><br />Now for the caveat. To pull these kinds of splits at low ratings requires immense peak power, at least 1000w and maybe as much as 1200-1300. Paul Smith is absolutely right. You can hurt yourself badly by hurling yourself full tilt at the erg and disregarding technique in an attempt to produce it. PLEASE PLEASE PLEASE PLEASE be careful!<br /><br />Anyone thinking about this might ask him/herself what a fast 500 r20 actually gets you, in the grand scheme of rowing/erging, and why you feel a strange compulsion to do one of these thoroughly unnatural pieces. <br /><br />Laupi, I hope that what you're talking about is actually improving your ability to do sensible things like 30' r20 @ 2:00 pace. There's at least one whole thread on the UK forum devoted to that. You might wish to check it out.

[old] hjs · Post by **[old] hjs** » December 8th, 2005, 7:05 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Laupi @ Dec 5 2005, 11:48 PM)</b></div></td></tr><tr><td class='quote'>I am targetting 2.00 min/500m at a stroke rate of 21 spm - difficult to get faster for me. What is your speed? I heared people can do below 1.45 min per 500 m at this stroke rate - is that possible? And how could I get there?<br /><br />Thanks in advance for advice. <br /> </td></tr></table><br /><br /><br />I want to make a comment abut low rate rowing. Your talking about 20 for strokerate. But do you realisch that 20 for a man 6.6 is something compleetly differrante than 20 for a 5.8 persoon. The 6.6 has a much longer stroke and can use a much longer stroke. I don't know it bye hart but don,t look at does monsters for a 20 rate. Look at your own body. Yu have to be very strong strong and tall to reach such enormes times with those rates. <br />If you are not that tall you have to look at higher ratings. A 20 rate for a 6.6 body is maybe the same as a 24 rate for a 5.8 body. <br />

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