Training For A Faster Stroke Rate?

[old] John Rupp · Post by **[old] John Rupp** » July 12th, 2005, 3:49 pm

Peter Haining was lightweight world champion single sculls from 1993-95.<br /><br />Here is an interview with him about training:<br /><br /><a href='http://www.dreheroars.co.uk/liveupdater ... 1043876156' target='_blank'>http://www.dreheroars.co.uk/liveupdater ... 3876156</a>

[old] PaulS · Post by **[old] PaulS** » July 12th, 2005, 4:09 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Jul 12 2005, 11:49 AM)</b></div></td></tr><tr><td class='quote'>Peter Haining was lightweight world champion single sculls from 1993-95.<br /><br />Here is an interview with him about training:<br /><br /><a href='http://www.dreheroars.co.uk/liveupdater ... 1043876156' target='_blank'>http://www.dreheroars.co.uk/liveupdater ... 3876156</a> <br /> </td></tr></table><br /><br />Was there something about high rates in there? <br /><br />Want to know how to bring the rate up? Learn to do it perfectly at a lower rate, increasing it then is no problem. Just try to rate up, without good technique and I think Peter had the word for that, you will just be "Hoiking" it up.

[old] RacerX · Post by **[old] RacerX** » July 12th, 2005, 5:07 pm

Paul.<br /><br />Thanks for your clarification and guidence (in two threads no less). I have been doing a lot of work on the ratio, both on and off water. It is already paying off, this mornings row being significantly faster with less effort. Now that I have been working on it for a couple of weeks everything you are saying makes complete sense.<br /><br />I am going to Craftsbury in August for a long weekend. A really good opportunity to really work on my technique. <br /><br />Aaron

[old] Jim Barry · Post by **[old] Jim Barry** » July 12th, 2005, 5:13 pm

Raggedy, Do you have anything to contribute? <br /><br /><img src='http://www.toynutz.com/Raggedy_Ann_Doll.jpg' border='0' alt='user posted image' />

[old] JimR · Post by **[old] JimR** » July 12th, 2005, 5:17 pm

I personally would like to hear from Mr. Bill!!!<br /><br />JimR

[old] John Rupp · Post by **[old] John Rupp** » July 12th, 2005, 5:29 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Jim Barry @ Jul 12 2005, 02:13 PM)</b></div></td></tr><tr><td class='quote'>Raggedy, Do you have anything to contribute? <br /><br /><img src='http://www.toynutz.com/Raggedy_Ann_Doll.jpg' border='0' alt='user posted image' /> <br /> </td></tr></table><br />He already did but he's iggied. <br />

[old] PaulS · Post by **[old] PaulS** » July 12th, 2005, 6:14 pm

Just so we know what "high and steep" looks like, here is Mr. Goeble, assuming his feet fit the shoes, the balls of his feet are just above where the track would be if extended that far. The angle is more difficult to determine due to the photo perspective.<br /><br /><img src='http://www.carldouglas.co.uk/images/gallery/fg.jpg' border='0' alt='user posted image' />

[old] bmoore · Post by **[old] bmoore** » July 12th, 2005, 10:12 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Jul 12 2005, 03:46 PM)</b></div></td></tr><tr><td class='quote'>The topic of this thread is "Training For A Faster Stroke Rate".<br /><br />Those who actually train at a faster stroke rate are welcome to contribute. <br /> </td></tr></table><br /><br />Silly me. I thought the reason someone would want to train for a faster stroke rate would be to somehow improve their time in a set distance or time, such as a 2k session. Apparently there must be competition for the fastest stroke rate independent of the other variables. (Is there a ranking for this? Is this like the talent competition part of the CRASH-Bs?)<br /><br />Or is this sarcasm from the master of off-point discussions?<br /><br />Forgive me, I'm just a rookie. I'm still wondering how to divide my 2k time by my age to show how I'm the fastest rower in the world, if you make certain adjustments like jacking my level erg, dividing the time by my age, and then dividing by the number of comments I've made on this forum. (Do they send out t-shirts for that too?) (I used to work for Arthur Andersen, so I'll have to shred the evidence later)<br /><br />Just trying to row faster,

[old] John Rupp · Post by **[old] John Rupp** » July 13th, 2005, 12:39 am

Hi Bill,<br /><br />Your message was quite confusing. Did you think you wanted to improve your times, or you =do= want to improve your times? This is an important distinction and one of the first things you should decide.<br /><br />Once you make that decision then the first thing will be to open your mind and expand your thinking. This is vital as everything else hinges on this. You might not be able to accomplish this!!! But keep trying. All progress towards this is worthwhile.<br /><br />Finally work on the things that will help you give you a faster time for the 2k.<br /><br />If you would like any more help or suggestions let me know.

[old] GeorgeD · Post by **[old] GeorgeD** » July 13th, 2005, 12:39 am

Bill you forgot to factor in your weight and you PAT score - so given that your result was flawed you only get the 'water bottle' <br /><br />George

[old] bmoore · Post by **[old] bmoore** » July 13th, 2005, 1:48 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(GeorgeD @ Jul 13 2005, 12:39 AM)</b></div></td></tr><tr><td class='quote'>Bill you forgot to factor in your weight and you PAT score - so given that your result was flawed you only get the 'water bottle' <br /><br />George <br /> </td></tr></table><br /><br />And it would probably be a half empty water bottle at that! <br /><br />There's a lot of advice on this forum, from which I've developed my training program. Finding the Wolverine Plan was the first big step. I was hesitant to add interval training, but I'm glad I did. The 10SPM advice helped me to focus during the level 1-3 sessions. I swam competitively until the first year in college, and these plans fit right in with how I used to train for swimming.<br /><br />This is my rookie season, and I'm loving the transition I'm going through to being an athlete again. My goal is to get into the best shape possible, and to test that through rowing. Originally I wanted to break 7 minutes at the CRASH-Bs, but my first test this past Sunday was 7:14.9, so I'm scratching that goal, and will set intermediate goals for every 6-8 weeks of training. (Setting that PB, just lowered my training times, so we'll see what kind of training effect that does to my next test at the end of August).<br /><br />Regards,<br />

[old] jfisher · Post by **[old] jfisher** » July 13th, 2005, 2:43 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(bmoore @ Jul 13 2005, 01:48 AM)</b></div></td></tr><tr><td class='quote'>Originally I wanted to break 7 minutes at the CRASH-Bs, but my first test this past Sunday was 7:14.9, so I'm scratching that goal, and will set intermediate goals for every 6-8 weeks of training. (Setting that PB, just lowered my training times, so we'll see what kind of training effect that does to my next test at the end of August).<br /><br />Regards, <br /> </td></tr></table><br /><br />Why scratch that goal, you have a long, long time before CRASH-Bs.<br /><br />Jeff

[old] PaulS · Post by **[old] PaulS** » July 13th, 2005, 2:52 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(jfisher @ Jul 13 2005, 10:43 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(bmoore @ Jul 13 2005, 01:48 AM)</b></div></td></tr><tr><td class='quote'>Originally I wanted to break 7 minutes at the CRASH-Bs, but my first test this past Sunday was 7:14.9, so I'm scratching that goal, and will set intermediate goals for every 6-8 weeks of training. (Setting that PB, just lowered my training times, so we'll see what kind of training effect that does to my next test at the end of August).<br /><br />Regards, <br /> </td></tr></table><br /><br />Why scratch that goal, you have a long, long time before CRASH-Bs.<br /><br />Jeff <br /> </td></tr></table><br /><br />Perhaps he reallized that it could be more aggressive.

[old] jfisher · Post by **[old] jfisher** » July 13th, 2005, 8:47 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jul 13 2005, 02:52 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(jfisher @ Jul 13 2005, 10:43 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(bmoore @ Jul 13 2005, 01:48 AM)</b></div></td></tr><tr><td class='quote'>Originally I wanted to break 7 minutes at the CRASH-Bs, but my first test this past Sunday was 7:14.9, so I'm scratching that goal, and will set intermediate goals for every 6-8 weeks of training. (Setting that PB, just lowered my training times, so we'll see what kind of training effect that does to my next test at the end of August).<br /><br />Regards, <br /> </td></tr></table><br /><br />Why scratch that goal, you have a long, long time before CRASH-Bs.<br /><br />Jeff <br /> </td></tr></table><br /><br />Perhaps he reallized that it could be more aggressive. <br /> </td></tr></table><br /><br />It's that glass is half empty vs half full thing. Mines always been half empty. <br /><br />Jeff<br /><br /><br />

[old] bmoore · Post by **[old] bmoore** » July 14th, 2005, 8:41 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jul 13 2005, 02:52 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(jfisher @ Jul 13 2005, 10:43 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(bmoore @ Jul 13 2005, 01:48 AM)</b></div></td></tr><tr><td class='quote'>Originally I wanted to break 7 minutes at the CRASH-Bs, but my first test this past Sunday was 7:14.9, so I'm scratching that goal, and will set intermediate goals for every 6-8 weeks of training. (Setting that PB, just lowered my training times, so we'll see what kind of training effect that does to my next test at the end of August).<br /><br />Regards, <br /> </td></tr></table><br /><br />Why scratch that goal, you have a long, long time before CRASH-Bs.<br /><br />Jeff <br /> </td></tr></table><br /><br />Perhaps he reallized that it could be more aggressive. <br /> </td></tr></table><br /><br />Exactly. If I hit a 7:14.9 after a month of training, I think I can go faster than 7 minutes by February. I'll let my bi-weekly 4x1,000 sessions determine what the goals will be for my 2k testing. I had too much of an endurance fade during the test, so I want to work on that and getting comfortable pulling faster than than 1:45. I'm already doing my fast intervals at 1:47, so with proper training it's only a matter of time. (Both meanings intended).<br /><br />I'm simply not going to set a goal for February at this point. I want to see what 6 weeks of training will do to my 2k time by the end of August. Then maybe I can start longer term goals.