Strokes Per Minute and Damper Setting.

[deedoubleu]

I recently got a used Model C PM2 and wasn't going to worry too much about the monitor and the settings but I took it back and got a brand new Model D PM5 for the same price so I figured I'd get the most bang for my buck and really use the features. I'm kind of confused about the damper settings and strokes per minute. I read the booklet that said to try to stay in the 24 spm range but I'm consistently at 36 spm and anything under 34 feels like I'm not doing anything. But I also don't row for very long. Usually only 10 minutes or so because it's usually the last machine I get on after the treadmill, bike and stairmasters. Do I need to adjust the damper setting to make 24 spm feel more challenging? It's currently set to 4. Or should I just stick to what feels comfortable at 36?

[Bob S.]

The key to rowing at lower stroke rates is taking your time on the recovery. Don't be in a big hurry to get to the next catch. sneak up on it. The recovery should take up to 5 times as long as the drive. A 1/1 ratio of recovery time to drive time would be done only during an intense, all out sprint for the last 20 or 30 strokes of a race. With regard to damper settings, check out the C2 website and look for damper setting 101. Or easier, just Google "damper setting 101." Learn the significance of the Drag Factor and how it relates to the damper setting.

[Carl Watts]

You probably need to post a bit more information about yourself such as age, weight, height etc. and what your distance is for the 10 minutes is or your pace.

How "Hard" it feels is not directly related to the rating/spm or the drag its related to pace per 500m.

[jamesg]

anything under 34 feels like I'm not doing anything.

It's a question of technique, your strokes are short with very little work in them. Without knowing your height, age and sex it's hard to provide numbers. However 1½ to 2 W/kg body mass (net of excess fat) will get you fit. If you set the PM to read Watts, you can see what you're doing. The Watt/Rating ratio can help a lot.

It's best to learn how first, as ever. There's a nice technique video on the C2 site.


To understand what's happening a little basic engineering can help:

Power = Work in each stroke x Rating (strokes per minute)
Work = Handle force x Length of stroke.

In general, low feet, low drag and low rating all help get it right.

[hjs]

I recently got a used Model C PM2 and wasn't going to worry too much about the monitor and the settings but I took it back and got a brand new Model D PM5 for the same price so I figured I'd get the most bang for my buck and really use the features. I'm kind of confused about the damper settings and strokes per minute. I read the booklet that said to try to stay in the 24 spm range but I'm consistently at 36 spm and anything under 34 feels like I'm not doing anything. But I also don't row for very long. Usually only 10 minutes or so because it's usually the last machine I get on after the treadmill, bike and stairmasters. Do I need to adjust the damper setting to make 24 spm feel more challenging? It's currently set to 4. Or should I just stick to what feels comfortable at 36?

You are using a socalled gymstroke, that means you break you knees before you pulled the handle over the full distance. This way your stroke is to short and you don,t use your legs.
The most easy remedy to stop doing this is to row strapless for a while. That way you are forced to use a full leg stroke and can,t pull yourself up on the strappes. Your rate will be down right away and you will use your legs.

[bisqeet]

I started off erg-ing about a year ago, and used a 30 SPM rate.
mostly due to background music using a 120BMP rhythm and it just sort of slided into there.
I used to manage a 2:00/500 pace average on short pieces (2k) working upto 5k

After a few weeks/months, reading, watching some vids I was able to lower my SPM whilst increasing my power

30 became 26, a 2:00 pace became a 1:55 for 10k+

what i am trying to say, is a lot (all) is technique.


try looking at your current wattage / try to aim for a target (double body weight [kg] as target [W])
now try to do it with a 25-30 SPM pace.

you will see the difference between the gymstroke (henry's nomenclature) and a "ergo" stroke.

[deedoubleu]

I recently got a used Model C PM2 and wasn't going to worry too much about the monitor and the settings but I took it back and got a brand new Model D PM5 for the same price so I figured I'd get the most bang for my buck and really use the features. I'm kind of confused about the damper settings and strokes per minute. I read the booklet that said to try to stay in the 24 spm range but I'm consistently at 36 spm and anything under 34 feels like I'm not doing anything. But I also don't row for very long. Usually only 10 minutes or so because it's usually the last machine I get on after the treadmill, bike and stairmasters. Do I need to adjust the damper setting to make 24 spm feel more challenging? It's currently set to 4. Or should I just stick to what feels comfortable at 36?

You are using a socalled gymstroke, that means you break you knees before you pulled the handle over the full distance. This way your stroke is to short and you don,t use your legs.
The most easy remedy to stop doing this is to row strapless for a while. That way you are forced to use a full leg stroke and can,t pull yourself up on the strappes. Your rate will be down right away and you will use your legs.

I'm 29, just under 5'9 and about 180lbs.

I wasn't sure what you meant by row strapless. Whether you meant put my feet in the stirrups and just not fasten the straps or put my actual feet on the floor. I tried both. With my feet in the stirrups my spm was 21 with wattage 84. With my feet on the floor it was 14spm but my wattage was 97. With 36 spm after a workout I would feel it mostly in my legs (quads and hamstrings) but both strapless methods I felt it primarily in abs.

[hjs]

I'm 29, just under 5'9 and about 180lbs.

I wasn't sure what you meant by row strapless. Whether you meant put my feet in the stirrups and just not fasten the straps or put my actual feet on the floor. I tried both. With my feet in the stirrups my spm was 21 with wattage 84. With my feet on the floor it was 14spm but my wattage was 97. With 36 spm after a workout I would feel it mostly in my legs (quads and hamstrings) but both strapless methods I felt it primarily in abs.

Strapless is with the feet not fixed with the stirrups. You got the rate down now. Try to row like this for longer stints. Try to push with legs, you should feel it mostly in the legs. Simply try to meters in and get your body used to the motion.

Re abs, the fact you can,t pull yourself back with your feet makes you work harder with your truck.

[jamesg]

5'9 and about 180lbs.
feet in the stirrups my spm was 21 with wattage 84.

At 5'9 (175 cm) you have an "ideal" weight of about 72 kg. This implies you'll need and can train distance (> 30 minutes) at about 140 - 150 W (2 W/kg).

84W/21 = 4 and 84/72 = 1.2 W/kg says you're on the way, but need to learn how, putting more work into each stroke but pulling less of them.

At rate say 22 and 140W, the stroke is worth 140/22= 6.5 Watt minutes (W-min or W'). Have a close look at the C2 technique video, in particular the posture at the catch and how we get there: the sequence is hands away, swing forward, then slide until shins are vertical. Then move fast off the stretcher with the legs. This is what lets us use our main muscle, already strong, to load our CV system.

The back stop drill can help see how it's done: first row with arms only (rate 60, 60W), then arms followed by swing (rate 40, 100W), then add legs after the swing until you reach rate 20, 200W.
At your age this is all very easy if first you learn to row. Impossible if you don't.

A really horrid exercise that shows what legs can do, is to lift a feather off the floor and touch the ceiling with it, say 20 times a minute. The idea of large work but low rating becomes critical after a very short time. Erging is not all that different.