How to keep pace constant

[Joefish]

I just did a exercise where I needed to keep a constant pace at a constant s/m over a 10 minute row. Eg. 24 s/m at 2:31 pace.

I found it took me a minure or two into it to get the s/m pace down but the pace was kinda jumpy. It would jump all around between 2:27-2:34.

Is this normal? Can I get better at it to keep the pace steady? In general, my pace seems to jump around. Maybe this is a sign of a newbie? (64K under my belt to far).

By the way, I've noticed that getting out of chairs, kneeling down etc. seems a little bit easier. First personal sign that maybe this is helping me get more fit.

Regards,
Joe

[bisqeet]

its a newbie thing.
time in the seat will improve this.

you will soon find that the drive is very similar on all distances from 5k to FM, its only the recovery phase that changes significantly - that is / should be, main difference and the method of varying pace ofr pieces.

you could use music (different bpm), try with your eyes closed, a metronome as a pointer, tantric breathing excersizes or just picking a rate (R20 is quite nice as its a 3 second stroke; 1 on the drive, 2 on the recovery) - but you will get there with time

[Dangerscouse]

Totally agree with Dean, over time you will naturally fall in to a consistent 'groove'.

Not sure how long it takes, as it was about 17 years ago since I started, but you eventually get very familiar with the stroke pattern and consistency is a natural consequence.

Your fitness will definitely be improving as the erg is a fantastic full body workout.

[Anth_F]

You will certainly get better at it the more meters you get in the bank (it's all new to you at the present moment) I think i remember i had this issue in the beginning as i bet most everyone does.

As Dean pointed, r20 is a good one to aim for. Most noobs have trouble here and rate too high due to poor techniques.

Good luck, the erg is a fantastic training tool.

[jamesg]

2:31 at 24 is a very small stroke and it won't be easy to hold it constant. How big are you? Try working at 1.5 to 2W/kg, as to age, at rating 20.

[Joefish]

Hi James.

I am 6'-2", 47yr old, 216lbs.

What do you mean that it is too small? Do you mean I need to have a longer stroke?

Joe

[hjs]

Hi James.

I am 6'-2", 47yr old, 216lbs.

What do you mean that it is too small? Do you mean I need to have a longer stroke?

Joe

Relative to your build, you give very little energy per stroke, James says try to use a stronger stroke, not longer although that could do together. Lower spm and more effort per stroke.
Simply put, get fitter, get stronger. At your current pace even a small change in effort will give a large difference in pace per 500.

[Joefish]

James....Here is my latest row. 3 back to back 10 min rows with higher and higher stroke rates.

https://log.concept2.com/profile/1142604/log/30567953

It looks like I am rowing around 100 watts. I should be rowing at 150-200? I don't know how I could do that! Do you think I could get there by technique? I feel like I was pretty maxed out. Maybe I'm just too weak still since I'm a newbie.

Thanks for any advice!

Joe

[edinborogh]

James....Here is my latest row. 3 back to back 10 min rows with higher and higher stroke rates.

https://log.concept2.com/profile/1142604/log/30567953

It looks like I am rowing around 100 watts. I should be rowing at 150-200? I don't know how I could do that! Do you think I could get there by technique? I feel like I was pretty maxed out. Maybe I'm just too weak still since I'm a newbie.

Thanks for any advice!

Joe

i think its a matter of technique. you should be going at 130Watt minimum based on your hight and weight. as your technique will improve so will your power to stroke ratio.

[jackarabit]

Here's the good news, Joe. James' 1.5 to 2 watts per kg. of body weight is shorthand for 1.5 to 2 x "fit" (high acceptable or non-obese) body weight taken from a chart of body mass indexed to height. At 6'-2", your fit weight from chart is 190lb or 86.4kg. Your effort level goal for most of your training should be between 130-173 watts.

Improved stroke mechanics and increased cardio-vascular capacity will come and with these power and speed. No one doubts that 100 watt effort seems tough at this time. In a few months of consistent work, 100W will be warmup power.

Rate and pace? Yes, ideally both should be repeatable stroke to stroke. More important imo than metronomic consistency is developing an understsnding of how rate contributes to both the intensity and duration of effort.

[Joefish]

Thanks for all your help guys!
Joe