Targeting strokes per minutes

[GreenStratMan]

Thanks for all the great input, everyone; I really appreciate it!

Yes, there is a big difference in my pace at r30+. This was a previous workout this week (12 x 500):

Time Meters Pace Watts Cal/Hr S/M
29:41.5 6,000m 2:28.4 107 668 33
2:38.8 500m 2:38.8 87 600 33
2:30.9 500m 2:30.9 102 650 34
2:23.6 500m 2:23.6 118 706 34
2:29.5 500m 2:29.5 105 660 33
2:30.2 500m 2:30.2 103 655 34
2:33.0 500m 2:33.0 98 636 33
2:23.9 500m 2:23.9 117 704 37
2:29.0 500m 2:29.0 106 664 33
2:33.9 500m 2:33.9 96 630 33
2:20.8 500m 2:20.8 125 731 35
2:28.1 500m 2:28.1 108 670 32
2:19.8 500m 2:19.8 128 740 33
r2,606m

It just seems that I have to limit my effort to keep r24 at r24 and not creep up past that. Of course, working out with greater effort is not the concern as much as following the "stepped" approach in the rate increase workout I am using. Since i am leading with my legs, it feels like I'm not really rowing incorrectly, but I need to go back and watch more videos to see what I could do differently. It might be the stroke length that's the issue.

To get your stroke rate down you’ll need to increase your effort. If you have a stronger catch and maintain the effort your stroke rate will come down. Most of the power should come from your legs. On longer rows I’d find it harder to do r24. I’ve just done 8000m @ r20, 2.04, 185 watts but it’s taken quite a bit of practice (I’m not bragging there, that isn’t that fast compared with others who’ve already posted and know more than I do). Rowing can seem counter intuitive at first. But stick with it, the great people here will help you out for sure.

[Tsnor]

Good news !

If you have the power / cardio to pull 2:23 at 34 strokes per minute then you will very quickly discover how to do that same effort level at 20 strokes/min. 3:20 was not great, 6K @ 2:23 is a very solid base.

Strongly suggest a reverse pick drill "rowing with legs only".

Sit ready to pull, arms straight, leaned over towards the fan, legs cruched up until the shin is vertical.

Now ROW a single stroke with your legs only and STOP. You should still be sitting, arms straight, leaned over towards the fan. Back angle totally unchanged. This leg drive will end up being 60+% of the wattage you generate. I'm guessing right now your ARMS are generating 90% of the force, they should be like 10% (with back swing being the rest).

Start this video at 6:10 and look at the legs only drill. (the rest of the video is also good, right now you need the leg drive). https://www.youtube.com/watch?v=3gVT6lOPSr4

[mitchel674]

What is your age, sex and weight?

Think about this simply. You going at 33 spm and a 2:28 pace is relatively slow and weak. Imagine if you were able to maintain your 2:28 pace at 23 spm. Right now you are wasting energy going up and down the slide. A more efficient stroke will allow you to achieve your pace with fewer strokes along with more time for recovery during the stroke which will improve your stamina.

Learn how to row properly and you will be rewarded with more power at a slower rate.

[jamesg]

Time aboard 29:41.5
Distance 6,000m
Pace 2:28.4
Watts 107
Rating 33

You went 6000m taking 30*33=990 strokes, so six meters per stroke. Keep at it, you'll get fit. Not knowing your age, sex and size, this may be your practical limit; but it seems unlikely.

[KCrower]

Thank you all again for the great feedback. By the way, I'm male, 56, 6'1", and 208. I followed the pick drills in the video and that and the advice you provided helped me figure out that I really was shooting the slide and relying more on my arms than legs. I had a much better workout this morning and r24 was definitely not a lazy paddle on the lake. I'll keep practicing, but thanks for getting me on the right track. Great community!

[Ombrax]

I really was shooting the slide and relying more on my arms than legs.

As you've probably already realized, when it comes to rowing your legs are way more powerful than your torso or arms, and are your most important source of power. Once you get them engaged properly you'll see much better results.

Another hint: Set the PM to display the force curve. You want it too look like a single, smooth hump. If there are multiple humps you're doing something wrong. See the image and link below for more details.

Have "fun" !

https://www.concept2.com/indoor-rowers/ ... orce-curve

[Dangerscouse]

Thank you all again for the great feedback. By the way, I'm male, 56, 6'1", and 208. I followed the pick drills in the video and that and the advice you provided helped me figure out that I really was shooting the slide and relying more on my arms than legs. I had a much better workout this morning and r24 was definitely not a lazy paddle on the lake. I'll keep practicing, but thanks for getting me on the right track. Great community!

For a seemingly simple exercise it's surprisingly technical, and there's lots of opportunities to leak power. As you refine your technique and fitness, you will find improvements, but just remember to stay patient as there are no short cuts.

[mitchel674]

Thank you all again for the great feedback. By the way, I'm male, 56, 6'1", and 208. I followed the pick drills in the video and that and the advice you provided helped me figure out that I really was shooting the slide and relying more on my arms than legs. I had a much better workout this morning and r24 was definitely not a lazy paddle on the lake. I'll keep practicing, but thanks for getting me on the right track. Great community!

Great success! Thanks for reporting back and for taking all the advice here as intended. Keep posting as you progress.

[AndyWicks]

Everyone is different.

Stroke workout can have great benefit, but remember someone with a standard r30 would need to do a different workout to someone with a standard r24.

I myself have a standard slower than most stroke rate. For me going 28 is fast, I do my 5ks around 25-26, some will do 30+. Find you base and work around that. Play with stroke rate and see what works for you

[Big J]

I would focus on rate 20 work if I were you.

It gives you plenty of time to think about each stroke, and it's remarkable how much faster you can do without upping the rate. You can then translate that powerful, efficient stroke into your free rate work and you'll go a lot faster.

As the others have said, a lot of energy is wasted going up and down the rail (about 40w, if I remember correctly), so the best technique is to minimise the number of strokes you need to do to go a given speed.

That said, I'm very tall and long powerful strokes work best for me. It's not for everyone, I appreciate.

[Dangerscouse]

I'm a big advocate of mastering a big range of stroke rates. I naturally rate at r28-30, but I'm now very comfortable going down to r18.

There are different benefits from mastering a broad range, and your breathing sequence will have to adjust as you go up or down, so don't be surprised if it's a struggle when you move away from what feels natural.

[iain]

Sorry to come so late, but the key to lower stroke rates is to recover very slowly up the slide. It is only the drive that generates the pace, the rest is just "wasted energy" and getting ready for the next stroke. As the boat keeps running between strokes, the key is to generate a lot of power and then recover ready to repeat this. Think of it as squats. Many people assume that the power output should be similar at all parts of the stroke (as it would be on a bike) and so do not generate much power in the drive as this could not be continuously produced. But in fact it only needs to be produced for 1/3 or so of the time. You should be going back up the slide much slower that you came down it despite the former having minimal resistance and the latter the fan as resistance!