Stroke rate & efficiency

[MarathonStan]

Hello,

When I began CII rowing, in the early-90s, I recall learning that a stroke rate in the mid-20s was recommended for most efforts, w/perhaps some sprint/power pieces up around 30+.

I'm a 50-59LW, 73-75kg, 1m80. My main sport is running, i.e. my arms are mildly pathetic, and I find I drift to the 30-32 range quite easily when I'm rowing hard, presumably trying to take advantage of my relatively stronger legs and cardiovascular system. Based on anecdotal experience and/or any hard science, would you recommend that I accept that this is simply the range that works best for me, or should I really do the appropriate workouts to get myself to the point where I'll have the same speed-endurance at a lower stroke rate? And can I achieve that solely via the rower, or should I try to convince myself to lift a few weights to avoid what I called, years ago, when I was also cycling a lot, a Woody Allen torso on Arnold Schwarzenegger thighs? (The cultural references are dated, but you get the point.) Thanks.

Stan

[hjs]

Hello,

When I began CII rowing, in the early-90s, I recall learning that a stroke rate in the mid-20s was recommended for most efforts, w/perhaps some sprint/power pieces up around 30+.

I'm a 50-59LW, 73-75kg, 1m80. My main sport is running, i.e. my arms are mildly pathetic, and I find I drift to the 30-32 range quite easily when I'm rowing hard, presumably trying to take advantage of my relatively stronger legs and cardiovascular system. Based on anecdotal experience and/or any hard science, would you recommend that I accept that this is simply the range that works best for me, or should I really do the appropriate workouts to get myself to the point where I'll have the same speed-endurance at a lower stroke rate? And can I achieve that solely via the rower, or should I try to convince myself to lift a few weights to avoid what I called, years ago, when I was also cycling a lot, a Woody Allen torso on Arnold Schwarzenegger thighs? (The cultural references are dated, but you get the point.) Thanks.

Stan

Depends on what you want, if you just row to complement your running, using a higher spm is fine, if you want to improvement you strenght also, it better to row at a lower rate.
You can lower your rate bye simply slowly adjust your rating. If you now rate 30, use the same speed (per 500) but limit your spm to 28. If this get comfortable lower it again.
But again, there is nothing wrong with a higher rate, but if you want to improve your erging, getting stronger will help.

ps It not your arms but your legs and back that do the bulk of work. See you arms as hooks, only the last part of the stroke should come from your arms. Legs, trunk, arms should come in that order. Keep your arms 100% stretched the first part of the stroke, you should feel your arms pull your lats and back of the shoulders.

[Byron Drachman]

]And can I achieve that solely via the rower, or should I try to convince myself to lift a few weights to avoid what I called, years ago, when I was also cycling a lot, a Woody Allen torso on Arnold Schwarzenegger thighs? (The cultural references are dated, but you get the point.) Thanks.

Hi Stan,

As Henry says, the legs do most of the work, and you have an advantage with strong legs from your cycling background. Body and arms do add in after the legs start the drive so they will be strengthened naturally from rowing. Even so, my suggestion is to do some extra core and upper body strength work. Even something as simple as crunches, push-ups, etc. a few times a week will make a difference and in twenty years or more you will be glad you did.

Some good exercises to supplement the C2 are at the Craftsbury web site:

http://www.craftsbury.com/sculling/events/tips.htm

Scroll down to the tech tips archive and look at the 2009 Core and Yoga videos, in particular Pepa's core-1 and 2 videos.

I will toss out one more piece of advice, something that is seldom mentioned. Use good posture. Do not slouch. I have seen bad posture lead to being stooped over later in life, even with people who faithfully exercise.

Byron