Getting used to longer stroke....

[Andre Hilhorst]

Hi there,
My coach has told me to make my stork longe bij getting my shins vertical. At first I found it very hard (I am 61 years old ), but now it's been getting much more easy. Ergdata gives me a stroke length of +/- 145-150 in stead of 135-139 a couple of weeks ago. And yes, now the shins are vertical!

And the coach was right, it must be much more effective this way. I need about 3 or 4 SPM less for the same speed. Curve profile on the screen is fine, speed is fine, spm is nice and low, but it feels quite hard and heavy.

If I want to do UT2 at my old speed I have to go down to 16 SPM, which is not nice to do. My old UT1 works out at 18/19 SPM which still feels heavy.

Anyone out there who has gone through a transition like this? Don't get me wrong, I'm happy (and a bit proud) that I can use this longer stroke. But tips (or encouraging nods ) are welcome!

Andre Hilhorst,
The Netherlands

[jamesg]

Well done. If it feels too heavy, maybe the drag is a bit too high. A lower number will give you a quicker pull.

[Allan Olesen]

If I want to do UT2 at my old speed I have to go down to 16 SPM, which is not nice to do.

No, you don't have to go down to 16 SPM, just because you changed your stroke length. You can just pull less hard at a higher stroke rate if that is what you want.

(I am not saying that this is right to do. That is up to you and your coach. I am only saying that you can change stroke force, stroke length and stroke rate independently to achieve a given pace. There is no fixed relationship between any of the three.)

[Dangerscouse]

I agree with Alan. Just don't push as hard in the drive and increase the stroke to 18 or 19. Your stroke length can be just as long at any given pace, it's all about how explosive you are in the drive.

As James says maybe your drag is too high if it feels so heavy that you need to produce more power to spin the flywheel.

[Music man]

Eventually you will learn to feel the stroke, and the relationship between you heels and your rear end in addition to your shins. It may take daily flexibility and mobility stretches and drills to help get you where you need to go. I have a dozen stretches that I do every day that helps keep my stroke pliable. These include ankle stretching. Without stretching, my stroke would be short and choppy.

I personally believe my fitness improves and remains highest if I do 10,000 meters at 22 spm. On shorter distances my stroke doesn't change much, I just push and pull hard.

[Andre Hilhorst]

Thanks, I'll be patient, stretch and experiment a little.

[Carl Watts]

Yeah 16 SPM is too low, try 17-18 SPM as a minimum but of course its all relative to your pace, the two are linked.