picking up the rate

fvnout · Post by **fvnout** » February 8th, 2008, 5:15 am

Most of my pieces have been in controlled rates so I'm having trouble doing 2ks at 36-38 which is recommended for super lightweights like myself (6'1" 143 lbs). I need to add in a couple more strokes per minute. What sort of pieces should I do?
Thanks.

jamesg · Post by **jamesg** » February 8th, 2008, 10:30 am

High ratings are a question of technique, so work on that. The stroke itself must allow the rating and must still be efficient, so in general remove all surplus movement. Keep your back straight so rockover is quick and simple, not much swing and shorten seat travel to just this side of shins vertical. Don't waste time pulling the handle under your chin, you can even bring it in below your bellybutton with chain and forearms on a plane, you're not afloat. Make sure the recovery sequence is correct (hands and body away and then knees up, no tangling) so it can be as smooth and fast as possible. Take time to compress and get your weight well on your feet, can only make your catch a bit faster. Low drag, but not so low as to make you lose too much length at the catch, we've already shortened there.

johnlvs2run · Post by **johnlvs2run** » February 8th, 2008, 12:04 pm

Figure out the meters per stroke that you need, then aim to do this on your rows at race pace. For example, if you're going at 8 mps, then take 5 strokes for every 40 meters in distance, 25 strokes every 200 meters.

Henrik Stephansen 6:06
http://www.quistmedia.dk/roklub/sm/video/sm06henrik.swf

Henrik Stephansen / Eskild Ebbesen / Danish Champs 2007
http://www.quistmedia.dk/roklub/dm07/dm07_herre_let.swf