Spm's

[old] sloro7 · Post by **[old] sloro7** » October 11th, 2004, 6:40 pm

What do most people race their 2k's in in terms of SPM? Also, what drag factor is used by the average person?

[old] GeorgeD · Post by **[old] GeorgeD** » October 11th, 2004, 7:37 pm

32/33SPM and next one will be at 110df down from 130df. - George

[old] Afterburner · Post by **[old] Afterburner** » October 11th, 2004, 9:31 pm

For me the SPM depends largely on whether or not I'm erging on sliders. For a 2k on sliders I will general tend to keep my stroke rate at about a 30, whereas when I'm on a stationary erg it will be closer to a 28. Likewise when I'm doing a 5k, I'll be at about a 29 on sliders, but closer to a 26 on a stationary. I just find it harder to get the fast turnaround needed for the higher stroke ratings on a stationary. My DF is always 110-115. Hope this helps. Heather Johnson F20 HWT 2k 7:32.2 20min 5040

[old] Sir Pirate · Post by **[old] Sir Pirate** » October 12th, 2004, 4:36 am

For me, I row at a rate of 32/33spm on a drag of 125. Sir Pirate

[old] ranger · Post by **[old] ranger** » October 13th, 2004, 9:28 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Oct 12 2004, 03:36 AM)</td></tr><tr><td class='quote'>For me, I row at a rate of 32/33spm on a drag of 125. Sir Pirate </td></tr></table> Sir P-- That's pulling pretty hard (12.4 SPI). Makes the 2K harder than it needs to be. Ever thought of raising the rate (and pulling morel lightly)? Or if you could get to 36 spm pulling as hard as that, you would be rowing 6:09. I suppose it comes back to those 500s. To get to 36 spm rowing 6:24, you would only have to pull 11 SPI. To get faster than that, you would probably need to be doing 500s at 13 SPI and 36 spm. That's doing 8 x 500 at 1:31 or so. ranger

[old] Sir Pirate · Post by **[old] Sir Pirate** » October 13th, 2004, 10:42 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Oct 13 2004, 01:28 PM)</td></tr><tr><td class='quote'> </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Oct 12 2004, 03:36 AM)</td></tr><tr><td class='quote'>For me, I row at a rate of 32/33spm on a drag of 125. Sir Pirate </td></tr></table> Sir P-- That's pulling pretty hard (12.4 SPI). Makes the 2K harder than it needs to be. Ever thought of raising the rate (and pulling morel lightly)? Or if you could get to 36 spm pulling as hard as that, you would be rowing 6:09. I suppose it comes back to those 500s. To get to 36 spm rowing 6:24, you would only have to pull 11 SPI. To get faster than that, you would probably need to be doing 500s at 13 SPI and 36 spm. That's doing 8 x 500 at 1:31 or so. ranger  </td></tr></table> Ranger I have to set myself into a rthym when I row a 2K, don't really pay attention on rate whilst racing. My 500m is terrible. My 500m time is 1:27.8 at 36spm if that tells you anything. 1000m is 3:04.2 at 35spm. Upping the rate could be someting for me to work on in the future I surpose. Sir Pirate

[old] King0Gus · Post by **[old] King0Gus** » October 13th, 2004, 11:35 am

I row about a 23-24 spm with a drag about 120-130 and I have a 6:39.

[old] jamesg · Post by **[old] jamesg** » October 13th, 2004, 1:36 pm

I do a 2k once a year max, at 27-28. DF 150 feels like a 1x and is as high as I want to go, 120-140 is lighter and a quicker pull. Any lower and i find myself chasing the flywheel and losing length, also wasting effort in accelerating myself rather than pulling the chain. Any higher and it's very easy to pull fast paces, but I'm overloaded so don't last long. Bad for back and tendons I reckon.

[old] billy.bags · Post by **[old] billy.bags** » October 16th, 2004, 6:11 am

Is there a mandatory drag factor set in competitions for any of the challenges? 500/2k/5k etc. My work out ranges between 21 & 26SPM My 2K PB was 26spm my 500m was 31spm I set my DF at 130 to do all my work. Should I be reducing this when I go for "ranking" distances. I want to get good times but I don't want to "lower the bar" just to achieve this. I like to compete on a level pitch so to speak. Bill T 57 5ft 10 89kg 500m 1:44.8 / 2k 7:35.6 / 5k 20:10.0

[old] Sir Pirate · Post by **[old] Sir Pirate** » October 16th, 2004, 6:37 am

You can row any ranking distance on any drag setting you choice. This also applies for any competitions you may enter. One you start a piece on a chosen drag you must not change it during the rowing of that piece. For 500m, a lot of people will use a higher drag, I use 125 for all my work, training & racing. Sir Pirate

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