Strokes Per Minute

[bigd9]

I'm new to this forum,but I'm not new to Concept 2.I have over 31 million meters logged.I never pull for speed,but when I read this forum and look at the spits and that people do 10000 meters under 40 minutes,I would like to know what their SPMs are for those times under 40 minutes.I pull between 35 and 40 SPM and I can't get close to those times.How many SPM do you have to pull to get under 40 minutes.
Thank You

[michaelb]

There is going to be variation, but I would guess most people would row a 10k in the 24-28 range, and that there will be people rowing in that range from 35 minute 10s to 45 minute 10ks.

My guess is that if you are rowing 10ks at 35-40 strokes per minute, there may be something unusual about your stroke, since that sounds very high to me. I would not hit 35 for a 2k, and maybe only for a 500m.

[Citroen]

I pull between 35 and 40 SPM and I can't get close to those times.

I've checked my 10K PB was around 25spm.

What drag factor are you using?

On PM2 press [OK]+[REST] together, remove your HR belt if you have a HRI, row a few strokes to get the flywheel spinning.
On PM3/PM4 choose "more options", then "display drag factor", again row a few strokes to get the flywheel spinning and the drag factor to display.

I'd guess you're rowing with it somewhere well above 150 drag factor, with the damper up high. Rowing short strokes with not enough drive from the legs.

[chgoss]

I'm new to this forum,but I'm not new to Concept 2.I have over 31 million meters logged.I never pull for speed,but when I read this forum and look at the spits and that people do 10000 meters under 40 minutes,I would like to know what their SPMs are for those times under 40 minutes.I pull between 35 and 40 SPM and I can't get close to those times.How many SPM do you have to pull to get under 40 minutes.
Thank You

31 million meters wow

I row 10k's at 25/26 SPM's. My best is 37:59..

Here's my uneducated take on your situation: If you are rowing at 35-40SPM, at 2:05 or so? Then you are going to have to substantially improve your power, and perhaps work on your technique, to get your SPM down.

I was in a similar situation when I first started.. I noticed that my SPM's were way higher than the guys I was rowing against.. and there was no way I could get my SPM down.. So I started looking into the technique aspect.. Drive with the legs, then lean back, then pull with the arms. I wasnt doing that... just hauling away as hard as I could.

I did a lot of rowing strapless.. checked out the examples of technique out there and compared it with video's I took of myself..

As I changed my technique, my times got worse and worse.. then started to get better and better. I also incorporated twice weekly squats and seated rows to help build power.

Here's my list of rowing links, perhaps some will be helpful, cheers!
Tons of advice on the UK site for training plans and technique.
http://www.concept2.co.uk/forum/index.php I

if you want to see the best in action
http://www.youtube.com/watch?v=KldVh7Ly ... ed&search=

check this out:
http://www.ara-rowing.org/Asp/uploadedF ... %20erg.pdf

Xeno Muller has some great DVD's for sale.. #4 is great
http://www.gorow.com/indoor_rowing_DVD.htm

and lastly, if you have an erg at home, get Row Pro online racing SW. I dont know what I would do w/out it..
http://www.digitalrowing.com/default.aspx?ItemId=41

[hjs]

I'm new to this forum,but I'm not new to Concept 2.I have over 31 million meters logged.I never pull for speed,but when I read this forum and look at the spits and that people do 10000 meters under 40 minutes,I would like to know what their SPMs are for those times under 40 minutes.I pull between 35 and 40 SPM and I can't get close to those times.How many SPM do you have to pull to get under 40 minutes.
Thank You

Spm has not much to do with your speed. The speed of your drive is the main factor.
Your are obviously using a "gym" stroke, short and soft. Try to row without the straps on, make the stroke long, and try to lower your spm and make sure your keep on pushing during the hole drive.
The recovery can be done much slower and relax.

[joe80]

To put your stroke-rate into context, there are 239 10k times listed on the Elm site:
http://dynamicducks.com:12024/results/l ... lenge_id=6
Most of these include their spm.

There is one rower at #195 who matches your 35 spm. The highest rating in the top 100 for this distance is 31.

Regards,

Joe

[James1981]

I rowed my 10k pb at 23spm - 37:52.

Guess this shows you what a wide variation there is. 35 to 40 is way too high though. Have you got anyone who could look at your technique? Or perhaps you could post a vid on here?

[iain]

I can't add much, but strapless rowing can be confusing to the uninitiated. You may find that you go shooting off the footplate. This means that your legs are still providing power at the end of the stroke. As Chgoss said, the legs should drive first providing the majority of the power while the arms stay straight, relaxed hooks to connect you to the chain and the back remains upright (i.e. you don't allow it to bend further forward while your legs are driving, some people lean back slightly at the "catch" the start of the drive). Finishing with back and arms (these start just before your legs finish) then means that there is no power from your legs which are just holding strong for the upper body. Therefore, you shouldn't come away from the footplate.

Without the straps to pull on, you rely on the tension in he handle to recover slowly back for another stroke. This relaxed ending is important as it allows the muscles to recover ready for another stroke. As the wheel only slows slowly, the gain in power compensates for the delay before the next stroke. Also, you get no credit for the speed up the slide, so why put effort into it. You only have to slow yourself down at the catch!

But for all the technical aspects, the overriding lesson is drive down hard with the legs.

I am no expert, so please listen to the others, I was merely trying to put some flesh on the bones provided by those better qualified to advise. I am recent starter on ergs over 3k, very unfit, have only managed 1 10k (41:58), SPM increased from 24 to 26 before a sprint at 29. But this hides a few dips when I allowed the split to hit 2:08, so hope to do 41:30 next time.

Kind regards

[toby]

How many SPM do you have to pull to get under 40 minutes.

My current 10K SB is 39:17.1 (1:57.8 split) at 22-23spm.

In addition to the technique advice (which seems on target) you might consider adopting a structured training plan. You say:

I never pull for speed ...

If you never pull for speed it is not likely that you'll get faster. I like Mike Caviston's Wolverine Plan. The Level 4 workouts in the Wolverine Plan will help you improve your pace at a given rate. There is an archived discussion of the Wolverine Plan that is worth reading if you decide to try the WP. In that discussion Mike (who coached collegiate women mostly) gives the following rate/pace guidelines, which also work pretty well for me at my age, size, and fitness level. Quoting Mike Caviston here:

"Here is a table I put together to give the athletes I’ve worked with a frame of reference for Level 1-3 workouts (they always ask, What rate? What rate?). I call them “Suggested Rates”. They all happen to be in the ballpark of 10 meters/stroke.

Pace : Rate :
2:15-2:11 22-23
2:10-2:06 23-24
2:05-2:01 24-25
2:00-1:56 25-26
1:55-1:52 26-27
1:51-1:48 27-28
1:47-1:44 28-29
1:43-1:41 29-30
1:40-1:38 30-31
1:37-1:35 31-32
1:34-1:32 32-33
1:31-1:29 33-34

This is just a guideline, and there may be numerous exceptions. For example, in my own training, my Recovery/Warm-up Pace is 2:14, and according to the above table the suggested rate is 22-23. Nuts to that! At that slow a pace, that rate seems wildly out of control; I use about 15spm. When I am rowing Level 3 workouts in the 1:51-1:48 range, my rate is 24-25spm (slower than the suggested 27-28). That works out to a little over 11mps. That sort of thing doesn’t bother me. It’s good to have a bit of a power reserve. For Level 2 work, my paces/rates work out to 10mps almost exactly. I don’t choose the rate to fit that number; it just works out naturally. For Level 1 work, at the slower end of the spectrum, I also row just about 10mps. But as I approach my top-end speed, the relationship breaks down, and to hit the fastest paces I use for various L1 formats, I have to jack the rate up to about 9mps or I couldn’t hit the paces. I need to hit those paces to continue developing my top-end speed, so I don’t artificially restrict the rate. What I find, after several weeks in a given training season, is that as my top-end speed improves, the rates I use at what used to be my top-end speed fall more in line with the 10mps model. Back in August to hit 1:34-1:33 would require rates of 35-36; now I can do it in 33-34. Right now, to do 250m @ 1:30 requires at least 38spm; that’s okay."