Maintaining splits at different/higher stroke rates

[markinnb]

They definitely meant lbs x 1.8 = Watt target. As I am 197, I used 360W as my target and was fine for 500m. 1:38 splits is my target for the Crash Bs in 2 months, but I need to fix whatever it is that is causing me to pull on straps over 27 spm.

you pulled a 1:38 for the 500m as a max full out effort.
and you want to have 1: 38 as your split pace over a 2000 meter event.
is that what you initially thought that you'd be able to do?

I don't see a time for your 2000 m anywhere in here. Could you put it up again here ? Probably low 7:00's but it'd be good to know.

what drag factor are you using for your 500 and 2000 m events for those posted times?

[Marsh_Creek_Sculler]

So I tried rowing strapless and I think it highlighted some spots where I was going wrong. I forced me to sit up a bit straighter and lift my chest at the finish of my drive as well as get my hands away a lot faster. I did a 25 minute ladder at approx 2:00 split with 5 minute stroke rate intervals (22/24/26/24/22). I felt like was able to maintain form and splits at 22 and 24 spm, but I was unable to maintain 26 spm. I think that this was due to fatigue (New Year's Day after all) as I could not maintain my hand speed at that stroke rate.

I definitely will keep practicing strapless to force me to keep my hands fast.

Rowing strapless as you are is a great way to learn the connection and especially finish. You should be able to do that whole ladder without your feet strapped in. What I don't understand is why you are trying to keep at the same split despite increasing stroke rating (if I'm reading your description correctly). This would result in you having to increase your speed on the recovery. This is completely contradictory to good form. You want to work on maximizing the ratio of recovery:drive. Relaxation on the recovery is very important for good results. It is perfectly natural that as stroke rate increases so does pace. You can use meters per stroke as a measure of efficiency. Try to keep them constant as the rating increases.

[thecrashton]

Interesting thread, going to follow this one. Odd that at 26spm you fall apart... for others who know more than me, is that even considered a high rate? I mean I am 6'6 and also have trouble getting my SPM into the higher numbers but even I don't feel like I'm really boogying until I get to 32 or so. I have a feeling the strapless will help you, it's gotta be your sequencing?

[markinnb]

Thanks for the feedback. I response to some of the questions:
I also held a 2:00 split over 25 mins (22, 24 and 26 spm). Neither of these two workouts were all out, but rather trying to maintain target splits.

So within that 25 minute session, you did a few minutes at r22, then another few at 24, then another few for r26 all keeping to 2:00 pace.

in your opinion, which rating at that pace gave you the highest perceived effort ? lowest? which one did you prefer?