Concept2 Forum

hi! i have a quick questionn..if i wanted to row a 90 minute piece and my 2k is 7:30, what split/spm should i aim for? thanks!

2:10 - 2:15 is good enough.
Keep the stroke rate low (18-19).

H2O wrote:2:10 - 2:15 is good enough.
Keep the stroke rate low (18-19).

I agree with the suggested pace for a first try, but I would qualify the stroke rate recommendation - if you aren't accustomed to rowing at such a low stroke rate, what presumably is the longest row you've ever attempted isn't the time to start. Row whatever rate was comfortable for your previous long rows.

Bill

azink,
Are you just aiming to finish one, or to have one similar to your 2 km? How tall are you?
I have a 2 km time about the same as you, but I am fairly short, 175 cm, and can't erg at such a low rate without hurting myself. (The taller one is the easier it is to do lower rates.) I usually do 90 m at about 2:03, although have done it under to 2:01 even recently.

David

azink wrote:hi! i have a quick questionn..if i wanted to row a 90 minute piece and my 2k is 7:30, what split/spm should i aim for? thanks!

If you want to make the 90mins into a half marathon (21097m) then you need to average 2:07.9. Rowing at low rates is good for the long steady distance.

I did 21311m in 90mins @ 20SPM on Tuesday and enjoyed it, I did a HM @ 27SPM in 83mins yesterday. [Then had a very bad session today.]

I'm a tiny bit taller than DavidA at 173cm.

azink wrote:hi! i have a quick questionn..if i wanted to row a 90 minute piece and my 2k is 7:30, what split/spm should i aim for? thanks!

For a PB 2K of 7:30 (1:52.5) you should be training at a 2K pace of around 1:57 to 1:58. In a 90 minute training piece then, you should be in the ball park of 19K to 20K meters. Following a +5 seconds on the split time to double the distance:

4K 2:03
8K 2:08
16K 2:13

So if I were you, I'd go out between 2:14 and 2:15. If you have never rowed for 90 minutes before, you are much better off being conservative. You should at least finish that way.

My rating for a half marathon is around 32 spm.

I'd just row your first 21097 meters at whatever rate and pace that feels right for you.

Then when you do your second one you will have something to aim for.

DavidA wrote:azink,
Are you just aiming to finish one, or to have one similar to your 2 km? How tall are you?
I have a 2 km time about the same as you, but I am fairly short, 175 cm, and can't erg at such a low rate without hurting myself. (The taller one is the easier it is to do lower rates.)
David

David,

I don't understand this at all. I am only 4 cm taller than you and I have no trouble rowing at low rates - even as low as 10 spm. It has certainly never occurred to me that low rates are in any way harmful. The opposite, in fact. It is nice to have those rest periods on the long, slow, relaxed recoveries.

Bob S.

Bob,
That is why I said that I can't erg at lower rates. I am sure others of the same height are better at, or have developed the right muscles,... for low rates, but when I tried it I ended up getting hurt.
(Note that I am just a regular rower while you have WRs )
I also try to get a relatively slow recovery on each stroke.
The taller one is the longer distance one has per stroke, so it is going to easier to have a lower stroke rate.

If you haven't done much long steady rowing previously, I'd suggest two things:

1. Monitor your heartrate. This is the best way to tell if you are going too fast to last 90', if you are getting dehydrated, etc.
2. Break the 90' into a couple of intervals, and take time to stretch and drink between each (i.e. 3x30', 3' break in between). This is also a convenient time to check your pulse if you don't have a HR monitor.

DavidA wrote:The taller one is the longer distance one has per stroke, so it is going to easier to have a lower stroke rate.

Yes and also the length of the arms and torso.

Rich is at least 3 inches taller than me, while I have longer legs than he does.

He can do 36 pullups.

His torso is probably at least 4 inches taller than mine, and longer arms.

That all makes a huge difference at low ratings.

John - and I thought your organ makes the difference - I remember you have said before that the 3 inch size fits well and does not hinder at all at slow stroke rate while rowing. Did I understand you right that bending forward and pulling back is much easier if smallrt - but power increaes with bigger size? Mathematically it makes sense to me - but muscle weight is also important in the equation isnt it? I am 6,4 and row a staedy 2.30 for about an hour - afterwards I need to rest though.

I do my longer sessions at 19-20spm. I find that slower does require more power per stroke, so if your form isn't very good it is easy to overstress part of your body-mainly the back. I use my quads more so that I don't do all the work with my arms and shoulders and back I also keep my abs tensed to keep from overstressing my lower back.

I am 5'3 1/2" tall. 63 yo.

grams