10 MPS, Natural Stroking Power, and Race Pace
Posted: September 22nd, 2009, 2:37 am
It is great for my training now that, at full slide, rowing well at my natural stroking power (13 SPI), 10 MPS is my target race pace (1:34), especially given that I will be doing 10K of sprints every day for the next six months.
Of course, it is certainly best if you can row a 2K at fulll slide and survive.
I don't know that I can, but I can certainly get to 500m, or perhaps, 1K, at full slide and 10 MPS.
So, working with this convenient convergence between race pace, natural stroking power, and the ideal ratio is a great training tool for working on power and technique at race pace.
A spectacular training goal for me over the next six months, I think, would be 20 x 500m, 1:34 @ 32 spm (10 MPS, 13 SPI).
(Almost) 60 years old.
Full slide!
Rowing well.
Lots of 1:34 @ 32 spm from here on out, even though, in the end, I think I will rate 36-38 spm for 2K when I race, and use a cut slide.
32 spm is a pretty relaxing rate, not fast at all.
So, it would take some of the frenetic intensity out of these daily sprints.
Less stress.
My immediate goal is to get to 8 x 500m (3:30 rest) at 1:34 by the end of the month.
Then I can go on from there.
ranger
Of course, it is certainly best if you can row a 2K at fulll slide and survive.
I don't know that I can, but I can certainly get to 500m, or perhaps, 1K, at full slide and 10 MPS.
So, working with this convenient convergence between race pace, natural stroking power, and the ideal ratio is a great training tool for working on power and technique at race pace.
A spectacular training goal for me over the next six months, I think, would be 20 x 500m, 1:34 @ 32 spm (10 MPS, 13 SPI).
(Almost) 60 years old.
Full slide!
Rowing well.
Lots of 1:34 @ 32 spm from here on out, even though, in the end, I think I will rate 36-38 spm for 2K when I race, and use a cut slide.
32 spm is a pretty relaxing rate, not fast at all.
So, it would take some of the frenetic intensity out of these daily sprints.
Less stress.
My immediate goal is to get to 8 x 500m (3:30 rest) at 1:34 by the end of the month.
Then I can go on from there.
ranger