Strapless - Impact On Pace When Rowing Intervals?

[[old] bobamiller]

The (probably-not-so) simple question:<br /><br />How much should a relative novice expect the average pace to fall-off for a strapless versus a "strapped" interval workout?<br /><br />The long, drawn-out background:<br /><br />At age 48, after almost two decades at a desk job, over 100 pounds of weight gain and repeated failure to maintain a sustained exercise program I realized I needed a competitive goal. I found that competitive goal in the C2 online rankings and began erging semi-seriously on July 15th of this year. <br /><br />While my pace wasn't spectacular, I did manage to erg 3 days a week for the next 7 weeks, with a good mix of long slow distance (longest was 16K), shorter intense workouts (timed 5Ks, etc.) and intervals.<br /><br />On August 30th I rowed the following interval workout with straps (As I recall I did 7 sets instead of 8 because I was pressed for time...)<br /><br />August 30th - With Straps<br />7 x 500 active with 500 rest<br /><br /> Avg Pace/500<br />Active 01:56.1<br />Rest 02:45.3<br /><br />I attempted my first timed 2K a couple of days later and was satisfied, if not thrilled, with my time of 8:18.3. Along with going out too fast I felt ragged and out of control, despite the fact that I was rowing at a pace notably slower than I had rowed in my interval session just a few days before. Among other things I concluded that I needed to row a lot of meters strapless, and subsequently took my first strapless row on September 4th.<br /><br />I rowed strapless for the next several workouts (over 43K total) and feel like I got progressively better. For reasons I'm not sure of, I decided it would be a good idea to try rowing an interval workout strapless.<br /><br />On September 14th I rowed the following workout strapless:<br /><br />September 14th - Strapless<br />8 x 500 active with 500 rest<br /> Avg Pace/500<br />Active 02:03.3<br />Rest 02:46.1<br /><br />Interestingly, despite the slower pace the second workout seemed to take much, much more effort than the first, as evidenced by my heartrate after each active session:<br /><br />HR at the end of each active rep: <br />Rep # 30-Aug 14-Sep<br />1 152 161<br />2 159 169<br />3 163 173<br />4 167 177<br />5 169 179<br />6 172 181<br />7 175 183<br />8 n/a 185<br /><br />Based on heartrate alone it's apparent that the second time around required much, much more effort, but the question I have is "Why?" Should a novice rower slow down that much on a strapless interval workout?<br /><br />I'm really keen on the answer, because on September 19th I was admitted to the hospital for a substantial blood clot in my left leg. Since I understand that clots typically take 5 to 10 days to reach a critical point, I'm trying to understand if the fall-off in performance from strapped to strapless was normal for a novice. If it's not, then I can belatedly presume that the clot forming in my leg was already starting to impair my performance.<br /><br />I know this is somewhat of a long story and want to thank in advance anybody who managed to get all the way through and offer advice.<br /><br />Thanks,<br /><br />Bob Miller<br />ramiller@blarg.net<br /><br />

[[old] johnnybike]

Bob,<br /><br />Bob, strapless is used primarily to gain technique, bad form and you go of the back.<br /><br />I do all my warm up and warm down strapless. My 2K PB pace is about 1:47.5 and I suspect I could do 7:30 (1:52.5) strapless. However that is not the full story.<br /><br />On a longer row where the pace is steadier and the SPM is lower (25-27) then I am not far away strapless or strapped-in. 10K PB 38:16, strapless probably around 39:00 or faster.<br /><br />As I said, I thought the benefits of both low spm (20) or strapless were in developing good solid technique. I have never done such short intervals strapless and I would see no reason to start trying, especially so early in in your rowing career.<br /><br />The increased effort for a slower pace could be because your technique is poor and you are shortening your stroke and having to work so much harder with a restricted stroke.<br /><br />I am not sure I have answered your question directly, but I have tried.<br /><br />John<br /><br />

[[old] hjs]

<!--QuoteBegin-johnnybike+Nov 20 2005, 08:38 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(johnnybike @ Nov 20 2005, 08:38 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Bob,<br /><br />Bob, strapless is used primarily to gain technique, bad form and you go of the back.<br /><br />I do all my warm up  and warm down strapless. My 2K PB pace is about 1:47.5 and I suspect I could do 7:30 (1:52.5) strapless. However that is not the full story.<br /><br />On a longer row where the pace is steadier and the SPM is lower (25-27) then I am not far away strapless or strapped-in. 10K PB 38:16, strapless probably around 39:00 or faster.<br /><br />As I said, I thought the benefits of both low spm (20) or strapless were in developing good solid technique. I have never done such short intervals strapless and I would see no reason to start trying, especially so early in in your rowing career.<br /><br />The increased effort for a slower pace could be because your technique is poor and you are shortening your stroke and having to work so much harder with a restricted stroke.<br /><br />I am not sure I have answered your question directly, but I have tried.<br /><br />John <br /> </td></tr></table><br /><br />I think Strapless is pure for training purposes ment and not for racing. Those have to be don the normal way. <br /><br />And for short distances. Those can't be done ful blow without losing a bit(lot) off form and on the real short pieces the rowing will become a compleet other disciplin. A 500 m for example is normale rowed with a stroke pace above 40 and the last 100/150 meters "sprinting" making just half strokes. That can't be done with normal techniek. I offcause can be but that way you will not row at your best time.<br /><br />My advice to you. Don't do t much short work. try to improve your longer distance's first, d now and than a 2000 k test but not shorter.<br />

[[old] PaulS]

Bob,<br /><br />To better answer your questions I would need to see your Stroke rates for the intervals mentioned.<br /><br />That said, a 4-10 second increase is what I have observed for folks that maintained S10PS/then strap up and free-rate. The range appears to reflect the relative skill of the Athlete. i.e. A novice would be expected to be at the higher end of that range. (They have a more difficult time maintaining rate when strapless)<br /><br />As far as the medical conerns, your doctors are the only ones that are qualified to make any sort of judgement. Definitely a time for medical experts.<br /><br />All the best.

[[old] bobamiller]

I want to thank those of you that took the time to reply to my question.<br /><br />Too be honest, I don't know what I was thinking other than that I hadn't done an interval workout in a couple of weeks. I did read the entire strapless thread and really did understand that strapless was for technique development.<br /><br />I had combined my first strapless rowing with an attempt to learn a consistent breathing pattern, which turned out to be incredibly awkward and slow. After a few long, low stroke rate strapless rows I got pretty close to my strapped-in performance for the longer distances. After noting that I hadn't done an interval session in a while I just didn't stop to think that strapless and the significantly higher stroke rate of an interval session wouldn't be a good mix. <br /><br />Anyway, I think you've all told me that my performance drop for a strapless interval session was to be expected and within norms, at least as much as norms can be established for something that no one else seems to have been stupid enough try.<br /><br />Thanks again,<br /><br />Bob Miller<br />ramiller@blarg.net

[[old] John Rupp]

I rowed more then 6 million meters without straps 2 years and did my half marathon PB at 1:57.9 pace the same way.<br /><br />Once you learn to row without straps there is no reason to do it all the time. After going back to using the straps all the time for a year or two, I was doing some max splits in 1:29 - 1:30 and decided to try one without straps, where I got down to 1:33. So even without practice there was only a 3 to 4 second difference at top speed.<br /><br />It is important to remember that rowing without straps is only a training tool, and not a better way to row. It does help with balance but otherwise is not as good for your form.<br /><br />The best way to row is with the straps, so it would be better to spend most of your rowing time getting used to the use of them.