Hi all,
I am getting back into semi frequent rowing after a very long hiatus. I have had a C2 in the past for a few months/years and used it somewhat regularly, but was "winging it" and just using it as a warm up for other activities. I am now 40, 1.78m and 78kg. Definitely not fat, but not in great shape either. Ten years ago I was at least 5kg lighter.
Time to get serious. I have started running and rowing again, after a few sessions I rowed a 10K yesterday and posted 49:49, with an average stroke around the 20SPM mark. I just wanted to get a baseline to start out with. I floored it the last 3-5 minutes for sh*%ts and giggles, I could get a 30+ SPM, but the pace didn't drop that much, say 1:50-ish.
I have read regulars here maintaining a 2:15 pace with 12SPM. (!)
To me this is reminiscent of swimming, put an Olympic swimmer in an Olympic pool and they will take 9 strokes per lap where an average Joe does 25 strokes. Great swimmers don't vary the stroke rate much, they just put more power into each stroke is my thinking.
My question: what does one focus on in training, a faster pace while maintaining a certain stroke rate, or faster pace due to a higher stroke rate?
Once I get more comfortable I will start one of the many great training schedules here or elsewhere, my question is out of interest though.
Currently I am just getting comfortable and getting time on the C2, drag factor is at 120-130 and I always use the force curve to maintain an even stroke. FYI.
Any thoughts?
Is (erg) rowing like swimming? Technique/SPM
Re: Is (erg) rowing like swimming? Technique/SPM
Rowing and swimming are very similar: full body, and technique is all. In both we can only pull one stroke at a time, so we make it good.
On the erg, the ratio Watts/Rating defines the stroke; the C2 shows us this, if indirectly. Swimmers get the same information, as you say, by counting strokes per lap. I still try to do 50 strokes/100m/2 minutes in the sea, somewhat optimistically. It helps with navigation.
There are other similarities too, such as front quadrant, sequence, posture, the cube law, run between strokes.
Most training is distance for endurance, so if the stroke is long and sequenced to include legwork, ratings are necessarily low, 18-24. If our HR is in the training bands at these ratings, we are doing work so the stroke must be good and the training effective.
It's mostly basic arithmetic, as in swimming: Work = Force x Length and Power = Work x Rating; so Power = Force x Length x Rating.
On the erg, the ratio Watts/Rating defines the stroke; the C2 shows us this, if indirectly. Swimmers get the same information, as you say, by counting strokes per lap. I still try to do 50 strokes/100m/2 minutes in the sea, somewhat optimistically. It helps with navigation.
There are other similarities too, such as front quadrant, sequence, posture, the cube law, run between strokes.
Most training is distance for endurance, so if the stroke is long and sequenced to include legwork, ratings are necessarily low, 18-24. If our HR is in the training bands at these ratings, we are doing work so the stroke must be good and the training effective.
It's mostly basic arithmetic, as in swimming: Work = Force x Length and Power = Work x Rating; so Power = Force x Length x Rating.
08-1940, 183cm, 83kg.
2024: stroke 5.5W-min@20-21. ½k 190W, 1k 145W, 2k 120W. Using Wods 4-5days/week. Fading fast.
2024: stroke 5.5W-min@20-21. ½k 190W, 1k 145W, 2k 120W. Using Wods 4-5days/week. Fading fast.
- hjs
- Marathon Poster
- Posts: 10076
- Joined: March 16th, 2006, 3:18 pm
- Location: Amstelveen the netherlands
Re: Is (erg) rowing like swimming? Technique/SP
For rowing you need two things, good aerobic fitness and a strong stroke. To get this row longer pieces with a low strokerate. Think 18/22, not lower. For timetrials/races use free rate ofcourse.
Swimming is compared to erging much more technique. Erging is relative pretty easy, use a long full stroke, use your legs and lower back well.
Sprinting on the erg is different, this needs much more strenght and simply short work.
Swimming is compared to erging much more technique. Erging is relative pretty easy, use a long full stroke, use your legs and lower back well.
Sprinting on the erg is different, this needs much more strenght and simply short work.