Concept2 Forum

So I just got a model C from a family member. This is my first rower and I am completely new to this.

When I got it home I did an initial 500M row and finished in 1:36. My SPM was 35. I remember reading somewhere that your SPM should be between 20-30 SPM. Is this for a more relaxed pace? I'm sure my technique needs much improvement, but was wondering if my SPM for the 500M row was similiar to what others are getting.

Thanks.

SketchyAtBest wrote: 500M row and finished in 1:36. My SPM was 35.

Look at it in terms of watts per stroke. (Sometimes called SPI.)

1:36 @ 35SPM is 293.87W/35; so that's 8.4W/stroke

1:36 @ 20SPM is 293.87/20; so that's 14.69W/stroke that's 1.74 times the power per stroke you got at 35SPM. Which isn't going to be easy.

There's a calculator for "SPI" at http://www.machars.net/

There are no hard and fast rules, especially not when it comes to sprinting short 500m (or less) distances.

The hardest workout of all is 30mins @ 20SPM (for me @ 2:00 pace or better).

There's a lot to be said for building base fitness with long steady rows @ 20SPM, but at 2:05 pace or slower.

SketchyAtBest wrote:So I just got a model C from a family member. This is my first rower and I am completely new to this.

When I got it home I did an initial 500M row and finished in 1:36. My SPM was 35. I remember reading somewhere that your SPM should be between 20-30 SPM. Is this for a more relaxed pace? I'm sure my technique needs much improvement, but was wondering if my SPM for the 500M row was similiar to what others are getting.

Thanks.

SPM 35 for an all-out 500m is fine. Maybe even a bit low, but you need more practise to row well at higher stroke rate.
Try SPM 25 during 5K or so. That is a nice starting point for training.

Tom

Thanks guys.

I do a 6km at 31 spm and a 10km at 30 spm. I also do some strapless training at lower spm's (between 20-25).

Hennie

I've always rowed at a higher cadence than seems to be recommended -- usually 28~30. You'll note from my times below that the spread between my sprint and my 30 minute endurance isn't very much -- 1:40 pace for 2 minutes vs. 1:50 pace for 30. The 10 minute and 30 minute times below are both within the last week. Next Monday we're having a 10 minute contest at work; I rowed the 10 minute on Tuesday to gauge my target (last year I won with 2790 and the runnerup did 2625, so I'm not exactly concerned given that my training row the other day was 2843).

My strength, as measured by conventional means (such as bench/chest press) isn't very great for someone of my size, and I can't do even a single chin-up, but my overall numbers on the erg aren't unsatisfying. I usually use resistance settings of about 3-4, or a little higher for shorter segments. We have a model D at work, and my power curve is quite flat, basically a trapezoid with steep sides (which I understand to be good?).

Would it likely help me to try to reduce my cadence or other technique change, or do some kind of other cross-training, or is this likely simply how my body is built (good endurance, but not much peak strength) and that's that?

Citroen wrote:

SketchyAtBest wrote: 500M row and finished in 1:36. My SPM was 35.

Look at it in terms of watts per stroke. (Sometimes called SPI.)

1:36 @ 35SPM is 293.87W/35; so that's 8.4W/stroke

1:36 @ 20SPM is 293.87/20; so that's 14.69W/stroke that's 1.74 times the power per stroke you got at 35SPM. Which isn't going to be easy.

There's a calculator for "SPI" at http://www.machars.net/

There are no hard and fast rules, especially not when it comes to sprinting short 500m (or less) distances.

The hardest workout of all is 30mins @ 20SPM (for me @ 2:00 pace or better).

There's a lot to be said for building base fitness with long steady rows @ 20SPM, but at 2:05 pace or slower.

Probably just a typo but 1:36 is ~ 396Watts so at 35 SPM would yield SPI of 11.31 and at 20spm = 19.8

Citroen wrote:

SketchyAtBest wrote: 500M row and finished in 1:36. My SPM was 35.

Look at it in terms of watts per stroke. (Sometimes called SPI.)

1:36 @ 35SPM is 293.87W/35; so that's 8.4W/stroke

1:36 @ 20SPM is 293.87/20; so that's 14.69W/stroke.

Sorry to be a pedant, but the units of SPI are Wattminutes/stroke. SPI is a measure of work per stroke, not power. As Watts are J/S this is a strange unit, hence it is called an "index" (i.e. a relative measure not a unit). To convert to more sensible units, multiply SPI by 60 to get J/stroke.

I know that SPI is commonly quoted and some say a useful measure, but my dormant scientific background is not happy with ascribing spurious units to it.

Sorry, I'll get back in my box now

Iain

iain wrote:I know that SPI is commonly quoted and some say a useful measure, but my dormant scientific background is not happy with ascribing spurious units to it.

Sorry, I'll get back in my box now

Iain

Do you hate kilowatt hours?

Jeeze, the scientific world is filled with spurious units! BTUs, Horsepower. Factors of epsilon naught in E&M. Hell, even capacitance could be expressed in centimeters rather then Farads.
You must have grown up using the Metric System.
That said, I do use cgs units whenever I can.

Get off the soap box, and I'll jump right on it.

I don't think it matters what units SPI is expressed in or how it is described, because it has limited meaning and shouldn't really be tossed out as useful to new rowers (or to experience competitive rowers either IMO). So my advice is don't be distracted by that discusion here.

For a 500m race, I would think most would say 35 spm is average, maybe low average. 1:36 is pretty good for your first time out, since many of us struggle to get to that. But for training and rowing you do want to want to less than that.

I think the easiest way to do that and to start working on proper technique is to unstrap your feet. So row without putting the straps on your feet. That should slow your stroke rate down a lot, and force you to concentrate on getting power in each stroke while maintaining your balance and an easy recovery. Many of us row strapless for training all the time.

Good luck.