split for 2k based off 12k

[hjs]

7:47.7 @ 27 spm .. average split was 1:56.9 .. the last split was 1:48.0 ..

I managed to keep the stroke rate fairly consistent .. but couldnt maintain the pace .. that dropped fairly quickly within 500 ~ 700m ..

any advice on how to improve welcome ..

al.

Ok man, this is ofcourse certainly not your best, way to much left. You could do a second one, starting faster to get a more honoust outcome.

[madmuppet006]

Ok man, this is ofcourse certainly not your best, way to much left. You could do a second one, starting faster to get a more honoust outcome.

you may be right .. it took me a while to get the pacing sorted out and pretty much my power was gone by then .. thought that if I could maintain the stroke rate I wouldnt be too far off goal ..

next time may try up the stroke rate a little ..

Im happy about my breathing and stroke rate but not so much my power output which I was hoping to maintain at a higher level .. I did the math and I should have been able to maintain 230 watts @ 27 because I can do the same watts per stroke on the long runs ..

the body is feeling tired today so some relaxed rowing at the gym today and look at another one on the weekend ..

thanks for all the help so far

al.

[Ombrax]

Im happy about my breathing and stroke rate but not so much my power output which I was hoping to maintain at a higher level .. I did the math and I should have been able to maintain 230 watts @ 27 because I can do the same watts per stroke on the long runs ..

At what stroke rate do you usually do those "long runs?"

I don't want to belabor the obvious, but being able to maintain a given watts / stroke at a lower stroke rate doesn't necessarily mean that you'll be able to maintain that power / stroke at a higher stroke rate for long - your aerobic capability might not be enough to stay at that power output for enough time to make it worthwhile.

I think that in general when folks switch to higher stroke rates it's to get a higher power output but at a lower force per stroke level - using a higher "rpm," to use an automotive analogy. In the basic equation for HP it is linearly proportional to rpm, so as long as your increase in stroke rate is greater than the decrease in average force per stroke you come out ahead and the PM will recognize that as a faster pace. (Or better yet, if you can maintain a "flat torque curve" and not decrease the force at the handle at higher rpms) Typically we do that for relatively short periods of time, because at that point our body really is at the limit of its abilities.

[hjs]

Ok man, this is ofcourse certainly not your best, way to much left. You could do a second one, starting faster to get a more honoust outcome.

you may be right .. it took me a while to get the pacing sorted out and pretty much my power was gone by then .. thought that if I could maintain the stroke rate I wouldnt be too far off goal ..

next time may try up the stroke rate a little ..

Im happy about my breathing and stroke rate but not so much my power output which I was hoping to maintain at a higher level .. I did the math and I should have been able to maintain 230 watts @ 27 because I can do the same watts per stroke on the long runs ..

the body is feeling tired today so some relaxed rowing at the gym today and look at another one on the weekend ..

thanks for all the help so far

al.

I personally don,t like the idea of fixed power output, thats way to riged. Building a strong stroke at lower rates is certainly very usefull, but at higher rates pace itself should always be leading. Rating should be high, below 30 is always to low. Toprowers often row 35 or above. They don,t care about power per stroke, but simply use what brings the most.
Last part, rating up further, shortening the stroke will help. Again, not in power per stroke, but certainly in absolute pace.

If you start doing some speedsessions in you will learn how it works for you.

[madmuppet006]

At what stroke rate do you usually do those "long runs?"

I think that in general when folks switch to higher stroke rates it's to get a higher power output but at a lower force per stroke level

and

Rating should be high, below 30 is always to low. Toprowers often row 35 or above. They don,t care about power per stroke, but simply use what brings the most.
Last part, rating up further, shortening the stroke will help. Again, not in power per stroke, but certainly in absolute pace.

my slow steady rate is around 18 - 19 building up to 2x1/2hr sessions with a rest break split is around the 2:11 to 2:13 depending on the day ..

duh lightbulb moment .. here I was thinking to keep a strong stroke at a high rate .. I was rating upto 36 over 1k as part of an interval session .. I dont know what the timings or wattage was .. I was counting calories .. stopped doing the interval seesions as I got bitten by the bug I couldnt train as often and this forum pointed out the benefit of slower rating while keeping up the power levels

a miss understanding on my part of how the low rating training applies to the races ..

thanks for the advice appreciate it looking forward to my next 2k ..

al

[Ombrax]

duh lightbulb moment .. here I was thinking to keep a strong stroke at a high rate ..

If you can, great, but it isn't easy.

The "strong stroke at low stroke rates" is in part to correct the folks at the gym who do 30 spm (and faster) at a pace of 3:00 / 500m (and slower). If you check the PM memory at the gym you'll see tons of workouts like that.

But when it comes to say, a final 500m sprint, at that point you increase the stroke rate, increase the force as much as you can, or let it drop a bit if you have to, and as long as your pace is increasing you give it all you have. You might not be putting in as much per stroke, but if you're at a higher pace (or watt level, which is essentially the same thing) you're accomplishing your goal, which is to go faster for a limited amount of time.

And then the PM countdown ends and you try not to make it too obvious that you're totally gassed...

[hjs]

In racing, nmr 1 is always, getting to the finish as fast as you can.

Training is different, depending on ones goals, you pick certain elements which you want to improve. Endurance and a solid strong stroke every rower needs.

[jamesg]

7:47.7 @ 27 spm .. average split was 1:56.9 .. the last split was 1:48.0 .. managed to keep the stroke rate fairly consistent .. but couldnt maintain the pace .. that dropped fairly quickly within 500 ~ 700m .. any advice on how to improve welcome ..

Well done, that's how TTs are done, start fast, cool it then wind it up at the finish if needed. A more even pacing will come from experience and can save some energy.

Your numbers say you could do with a better stroke (see the W/spm ratio) and a lot of endurance. Both need time aboard.

Your height/weight said BMI 31. If that's not all muscle, take it easy but keep going.

A 500 test every two weeks or so will show your progress.