Need some advice

[Frihed89]

I'm rowing 10Ks for strength + endurance. I'm 68, 5'9" 155lbs. I row 10Ks 5 times a week to stay fit.

I'd like some feedback.

Currently, I am doing the first 1/3 at sr 14-15/split 2'24"; second 1/3 at sr 17-18 2'20"; third 1/3 at sr 20-24 at 2'15".

I have been lowering the split times as I get comfortable (don't have to break my rhythm or collapse at the end) but generally keeping the sr the same. My intuition tells me that the slower I row, holding the split time constant, the more power I will develop and that the faster I row the splits, holding the stroke rate constant, the more endurance I will develop.

Should I keep doing this, or should I, say, lower the stroke rates to get more power, or both?

I know there are many training exercises that involve all manner of sequential changes in both the sr and split times. But they are too complicated for me: I lose track and have to concentrate too much.

[jamesg]

You're doing fine, keep at it. The only suggestion is to use Watts rather than time/500m, as Watts are linear with your actual effort. This helps maintain the work in each stroke (which = Power in Watts / Rating) and keeps it under constant control.

It also helps control our technique - a good stroke is nice firm long one with plenty of work, because the blade is in the water from catch to finish: just what it takes to get fit and strong, and shift the boat with least fatigue.