Stroke rate

[AndreHilhorst]

Hello there,
In many training programmes the recommended stroke rate is between 24 and 30 strokes per minute, and sometimes even higher.

To me it's difficult to row at a higher rate then about 20-22. Rowing all-out I do get to about 24 spm, but that's it! My damper is at 3, so it's not a question of too high a damper setting. And my heart rate goes up very nicely, thank you very muchjavascript:emoticon(':D').

I wonder, do I have a problem? Would I go faster once I had trained myself to get to that higher spm?

Your comments/advice would be most welcome!

Andre Hilhorst

[cpt.gabriel]

First of all I think you are a begginer, so I don't think it so important for you to perform at a higher rate of SPM, you should look better to develop a proper technique for rowing. Althought if you can achieve desired pace for a distance it's al OK, if you are more "muscular" then "good cardio shape" it's easier to put more power in your stroke then perfom at a higher SPM but the result must be the same.
Keep the good work!

[AndreHilhorst]

Thank you for your reply.
I do have a good (water-)rowing background and have a (5 years old) PB of 7:09 for 2k, but this PB was also set at a stroke rate of about 25.

So I still wonder whether I could do better/go faster on a higher SPM.

[cpt.gabriel]

Marvelous , I am a monkey !

[AndreHilhorst]

No you're not!javascript:emoticon(':roll:')

And I am sure you can help me..... I can't be the only one with this question.

[iain]

To be honest, most people find that they are rating too high, or cannot sustain a high rating, not failing to achieve a higher rating at all. Do you row strapless by any chance?

I am probably being dumb, but if rowing with the strap round the top of your foot, the simple answer is recover quicker! If you get your hands away quickly and body over without a pause, then its just a matter of adjusting the speed up the slide to increase the rating. If you are rowing strapless, the answer is to make sure the leg drive finishes before the arms pull through and that you have a fast finish with the arms followed by rapid hands away, but this is more difficult.

- Iain

[Andy Nield]

if you do lots of low rating you will get good at low rating...
then you just need to find some r24 races

I'd do some pieces at higher rating, might take a few sessions to get the rate up, but should be faster once you get used to it. Aim for 26, then 28 then 30, then 32... Probably no need to go much higher than that but depends how tall and how strong you are.

fwiw my 2k pb was done at 42 spm cos I'm short and weak so I have to rely on cardio fitness to get a decent time.

[AndreHilhorst]

Thank you to all!.

Considering your advice, maybe I have become addicted to low SPM. I am biggish (6 ft2) and strongish, and my old rowing technique helps me to get a bit of power in at low SPM. Higher SPM intimidates me, but it's time to take up the challenge.

I will practice higher SPM on the shorter intervals, stepping up 2 SPM at a time.

No one has stated that higher SPM means faster 2k though.... This may be the case because higher SPM means less slowing down during recovery. On the other hand, performance will always be limited by the power the rower puts into the machine, no matter at what SPM... Any thoughts on this side of the question

[cpt.gabriel]

Is there something I miss... you are complaining about don't be able to train at a higher SPM or you just aren't able to row quickly?
If high rate SPM training is your problem try to use an interactive training (see on site), it is very useful for me. I am moderately fit at 1,95 meters and 130 kilos, at the beggining I just started hard folowing the original programme for 2000 m and it was to much for me. Now I'm training about interactive training and the workout routine is more stimulating.
If you can't row ( even for a short time ) at high SPM try to set dumper at the minimum level, push hard in your feet and don't take much recovery. In this way you should train resistance in speed regim, but as you know speed is more hard to train than anything.
It may be also a matter of age , if you are some venerable senior I find it's difficult to achieve a high SPM.
Anyway keep the good work, so row my friend , row!

[hjs]

Thank you to all!.

Considering your advice, maybe I have become addicted to low SPM. I am biggish (6 ft2) and strongish, and my old rowing technique helps me to get a bit of power in at low SPM. Higher SPM intimidates me, but it's time to take up the challenge.

I will practice higher SPM on the shorter intervals, stepping up 2 SPM at a time.

No one has stated that higher SPM means faster 2k though.... This may be the case because higher SPM means less slowing down during recovery. On the other hand, performance will always be limited by the power the rower puts into the machine, no matter at what SPM... Any thoughts on this side of the question

Andre, higher rates do give the best results,

Try shorter intervals, not really hard but with the aim of rating higher.
Things like 1min on/1min off etc. This wil certainly help.

[lightweight8]

Since technique and a smooth recovery are so important on the water, it can sometimes feel awkward to do such a speedy recovery on the erg. Don't worry about tipping the boat! To get to a higher spm you simply have to come up more quicky on your recovery. DOn't wreck your form doing so.

When I'm teaching beginners how to use the erg, I always tell them "fast back, slow up". With higher spm, it doesn't feel as much like that.

Not sure how long you're on the erg, but try doing "power 10s & 20s" at a higher spm, like 28 to start. Then work up from there. I try to keep my spm at 26-27 for the majority of my workout, then power sets at 32-34. However, I am rowing for weight loss at the moment, so I'm on there for 60 minutes at a time.

[jamesg]

AH wonders: do I have a problem? Would I go faster once I had trained myself to get to that higher spm?

No, you don't have a problem, as you know perfectly well, being an oarsman. That's the way rowing is done, and your stroke is very good, around 12W'. The only margin there could be is that you may be overreaching somewhat (but then you'd hit the chainguard) - not that this is a crime on the erg anyway, given the slack catch - or swinging too far back at the finish, but oarsmen don't usually do that these days.

You certainly would go faster at higher ratings, if you maintain the same amount of work in each stroke, but for how long? This depends on your endurance, i.e. on mileage.

Try a single 500m, flat out, and a few days later an 8x500 without too much rest in between. Both without compromising your stroke quality. This will tell you a lot about yourself and will help you plan future work.