Question about strokes per minute and damper settings

[Cjfrancis]

Good afternoon

Today I rowed 5000m at damper 6 setting on my local gyms c2, I stuck to mostly 1:49-1:51 per 500m which saw me complete the row in 18:20 flat. If I used an RPE scale the difficult throughout the row was about a 7.5/10, my stroke rate sat around 19-20 the whole way and whilst im certain I could maintain that pace for another 2000m I did feel a lactic acid build up in my quads and glutes from using more force as opposed to a faster stroke rate and less force. Im about 6ft 1inch in height and I weigh about 85kg at the moment. My question is that, should I be focussing on a slightly higher stroke rate (22-24) at a lower damper setting on rows over 2000m? I tend to struggle maintaining a consistent stroke rate unless it is fast but not all out (28-32spm which is what I tend to hit during 500m to 1000m intervals) or quite slow, (19-21spm which is what I like to sit on for 5km to 10km). What is the name of the game on the longer rows, go slow and pull hard, or maintain a solid stroke rate and a moderate pull?

Regards
Colin

[jamesg]

If you use roughly the same stroke work in long pieces that you use in high rate racing (and the other way round) you can't go far wrong.

The metric is Watts/Rating = Work per stroke. Makes it easy to control your Power level, as in work like the Wolverine L4s, need only adjust the rating.

[DanielJ]

As individual ergs are not equal, damper setting by itself doesn't actually mean anything. Dust in the fan and local air pressure also contribute to the amount of dampening on the flywheel.

The damper lever gives you the ability to set the drag factor. On a new, perfect machine at sea level, I think the damper setting range equates to a drag factor range of about 95-215 (anyone?). Find the drag factor display through the options menu on your PM, and it'll tell you to row a few strokes so a drag factor shows up. Then use the damper to adjust that drag factor. Most people go for about 120-140. Eric Murray and Hamish Bond both erg at 130 (Eric said on Facebook, "Doesn't everyone?" and that he always uses the same drag, regardless of training type), Rob Waddell (2k erg WR holder) used a very low drag factor (99, I've read somewhere), and I've seen some of the Crossfit nutters use 180+ and row decent 2ks. I like about 110. Some people like to lower the damper for longer, low-rate stuff; for me it doesn't make much difference as I have it set so low anyway.

As for spm, I think it's most important that the timing of the individual strokes is good. Find videos of the top on-the-water rowers and see what they do on the erg, noting their body positions and timing, the recovery phase being much longer than the drive phase etc. Then from there your SPM will mostly be a function of how comfortable you feel in the workout. My feeling is that an optimal effort for 5k is probably best done at about 26-28 spm, maybe a bit higher. 10k might be 1 or 2 lower. For a 2k, if your fitness will allow it, you'll be looking at over 30+, perhaps even towards 35. 19-21 spm is more suitable for workouts where you're trying to develop strength and efficiency in your stroke.

[hjs]

Depends, I would lower the drag (search for that) setting itself says nothing. For training lower rates are ok, for racing or testing not. A 6.1 guy should rate 26/28 on a full blown 5k. Drag 120/130.
Only for sprinting a higher drag is usefull, gives you more time per stroke. On 2k work you need that. The pace is not high enough to need a lot of drag.

[Carl Watts]

That's a really low rating for that pace, you should try and row a little faster at a slightly higher pace, this is actually EASIER and will get you a better time.

Low rating or SPM while it may feel "Right" due to the loading on the legs, but is actually making it much harder for you. 19-20 spm is a "Training" rating not a race rating.

Using RowPro online is great now, I can see what rating everyone else is going at and for that kind of pace some guys are into the low 30's for their 30 minute row.

[Cjfrancis]

Wow 30spm seems so high. I feel like I loose bulk power when the spm gets much above 28. Almost like im become less and less efficient with each stroke. Might play around a little and see what I can get. I rowed at about 28spm when I got my best 500m (1:22) but that was in my first week of rowing. When I was powerlifting my best lift by far was my deadlift. I pulled 247kg at 92kg bodyweight and a typical 5x5 session would I would stay around 200/210kg so maybe that explains why I like to focus more on lower strokes at higher torque. Kinda feels easy to work for longer at lower splits if I treat each pull on the rower like a heavy deadlift or power clean and try to yank the chain right out of the C2! Haha so much to learn (and unlearn)

Thanks for all the advice, everyone here seems to be pretty helpful with the newbie questions!

[iain]

Larger rowers use slightly lower ratings than lightweights as a rule. It takes time to get used to higher ratings and these tax CV fitness while high drag low rating is more strength. From your background 28SPM may be more natural for you. When you are used to rowing at that rating, you might try some shorter intervals to up the rating. For 500m most people are in the high 30's and many row at least part at 40+SPM. The secret is getting your hands away fast (out as quickly as they come in). Then the body lean flows rapidly on. Many people pause at the end of the stroke which is inefficient.

- Iain