What is my ideal SPM for PB's ? post your advice.

[Carl Watts]

Well the training is going well but I would really like to get some advice on what SPM I should be aiming for during my PB's.

This would probably be based around my height and weight in my sig ? To date ALL the PB's except the 500m have been done at a rating of 23-24 SPM, which I'm pretty sure is to low. My "Natural" stoking when I first started on the Erg was 27-28 SPM and it's probably where I need to get back to. This rating at the time however only yeilded 1:55 pace for only half the distance I can endure now so in the words of one of the worlds best "I'm much better than that now"

Not having ever attended the WIRC or BIRC, Im very interested to know the experience of much more experienced Ergers than myself. No harm in trying to copy an elite rower, at least when it comes to rating anyway.

[Bob S.]

Well the training is going well but I would really like to get some advice on what SPM I should be aiming for during my PB's.

This would probably be based around my height and weight in my sig ? To date ALL the PB's except the 500m have been done at a rating of 23-24 SPM, which I'm pretty sure is to low. My "Natural" stoking when I first started on the Erg was 27-28 SPM and it's probably where I need to get back to. This rating at the time however only yeilded 1:55 pace for only half the distance I can endure now so in the words of one of the worlds best "I'm much better than that now"

Not having ever attended the WIRC or BIRC, Im very interested to know the experience of much more experienced Ergers than myself. No harm in trying to copy an elite rower, at least when it comes to rating anyway.

Carl,

23-24 is not too low for the long distances (10k and up). It is a tad low for middle distances. But for the 1k and 2k it would be probably be better to be up over 30.

Bob S.

[gregsmith01748]

My PB stroke rates

FM - 24.5
HM - 27.25
60' - 27
10K - 24 to 25 - I think I would rate this higher next time.
6K - 29
5K - 28.05
2K - 32
1K - 34
500 - 40

[ArmandoChavezUNC]

Well you are an inch or two shorter than me and about 30 lbs. heavier, so here's what I think (I am by no means an elite erger or anything like that):

For your 2K you should definitely be in the high 20s, pushing 30. It's hard to do that if you don't train at that stroke rating though. It takes time to adjust. (not counting SS pieces, which should always be at a low rate)

A 6k should be slightly lower than a 2k, maybe 27/28. For a 10k I would say 25 or so.

[Carl Watts]

Cheers thanks for that. No problem rating up, it makes it easier and my HR drops but yes your right if you do to much training at low rating and high power without mixing it up with some race pace rowing it can feel kind of strange and if you don't concentrate you see your rating falling while still trying to maintain the faster pace. From memory about 34spm is as high as I want to go for the 500m. Did try a 40 spm but it was worse, just to much energy wasted on the slide for my weight I recon. If your a lightweight then sure it works.

[jlawson58]

My PB stroke rates

FM - 24.5
HM - 27.25
60' - 27
10K - 24 to 25 - I think I would rate this higher next time.
6K - 29
5K - 28.05
2K - 32
1K - 34
500 - 40

What does it say about my form/fitness/whatever that most of my values are higher than most people's seem to be?
FM - 25
HM - 30
10k - 30
6k - 31
5k - 32
2k - 34
500- 38

[Carl Watts]

That's why I thought of posting the question.

Many people seem to get pretty vauge when you ask their ratings which is a couple of steps away from complete silence when you start to talk about heart rates.

Height and weight are going to be major factors, it's just physics but obviously the tendancy is to rate to high as a novice.

It will be great when RowPro has the live rating on screen and the average in the results as it sure helps in interpreting the overall performance.

[hjs]

My PB stroke rates

FM - 24.5
HM - 27.25
60' - 27
10K - 24 to 25 - I think I would rate this higher next time.
6K - 29
5K - 28.05
2K - 32
1K - 34
500 - 40

What does it say about my form/fitness/whatever that most of my values are higher than most people's seem to be?
FM - 25
HM - 30
10k - 30
6k - 31
5k - 32
2k - 34
500- 38

For the longer distances it seems a bit high, but overall nothing to bad. The 500 meter is even a bit on the low side.
Lot's of people, me included have trouble the other way. I have trouble rating up, never done a 2k above rate 31, and I am 6.1/186.
You could lower your rating a bit if you train for it, but on the other hand there is nothing wrong with rating a bit higher, it is softer on the joints. And top rowers also rate high if they have to, most tall sub 6 rowers rate easily above 30 on a 2k.

[gregsmith01748]

jeff: Don't you row on slides? I think that ends up causing a bit higher rating in general.

[johnlvs2run]

All of my PB's have been at 8 meters per stroke, slides or static, except for 2k and less.
My 2k was at 8 mps, then I trimmed it with a time trial at 7.1 mps. I think the 1k and 500m were similar.

Stroke rates were about 29 for the marathon, 33/32 for 5k/10, and 40 something for the 500m.

Before trying to control my stroke rate, my 2500m was at 7.33 mps, which I think was good and just about right.
The WR lightweight rowers all row at 8 mps, are over 6 foot tall, have longer more well developed upper bodies
and are much stronger than me, so it is only logical that my distance per stroke should be less than theirs.

I think the mps can be the same regardless of event, or else less for sprints in order to minimize time lost
at the ends of the stroke, and possibly a longer mps for marathon distance events in order to conserve energy.