Expectations

[hjs]

A next time don,t focus on pace but on rate. Simply rate 1 spm higher per rep. If you fail at one point. Paddle a bit and do a second set. Simply make meters at a not overly long stroke.

[iain]

The key to a fast rate is for your arms to go forward immediately and as quickly as they came in. Throw your hands forward and the rest will follow. The other problem some people have is breathing as many people use 2 breaths per stroke at higher power. Basically you may have to compromise the depth of your breath up to front stops (as your chest is constricted by your position).

I can hit well over 60SPM in a flat out sprint (80 with a shortened slide). Inevitably the recovery becomes a shorter portion of the stroke.

- Iain

[heartwood]

Some progress. I did 6*500 on 1'r on friday managed 28spm for the first 2 then 26spm. average pace for the 6 1:51.5 fastest 1:49.9, I might try 8 with 2-3min rest next time. I need more practice to shorten the stroke and reduce my power /stroke or just get stronger! At the other extreme I had a look at the WP and this morning rowed an hour alternating 176/180-3 of each. Didnt enjoy trying to rate at 16 on the erg- really loose any sense of integration of the stroke and recovery, 18 is just about ok ended up doing 13592m 100m more than predicted by the schedule at overall a fairly sustainable 2:12. Took concentration to mix up the paces and power so much but makes a change from an hour at 20spm. I will have another go but might then move up to 188/192 for ratings starting at 18 as this is closer in intensity to my current 60min rows. eg Sat 2*30min 3'r at 2:07.