SPM question

[Swimmer1]

Hello, I am new to indoor rowing. When I started rowing I would just row for a set number of minutes and found I naturally pull at 30spm. I can row comfortably at this rate for 20+ minutes (rowing at a 2:45/500m rate). A lot of the workouts I've looked at specify rowing at 20-28spm, depending on the type of workout. At 20spm I feel like I'm not even warming up.

I just read up on the Force Curve and will check my stroke against that tomorrow to see if I have something funky in my stroke.

Any ideas are welcome, thanks.

[PaulH]

Almost certainly this is because your stroke is wrong - to be moving up and down that quickly, while producing that little speed, means you're not properly driving with your legs. There's lots of advice on here and on the C2 website about the proper stroke, but for you the basic is lower your SPM and push harder on each stroke.

[Carl Watts]

30spm is really fast for only 2:45 pace, I cannot even row that slow at 14spm, would probably need to drop to 12spm.

20spm should be much harder or your doing something wrong.

You probably need to post all your stats like age, height and weight and previous athletic experience (swimming ?) for anyone to have a clue where you should be at.

Get a HR monitor, its a vital part of training. Find your resting and maximum HR. Perceived effort is not really a go.

[jamesg]

Rowing is a different world from swimming and running: a boat doesn't stop suddenly or hit the ground, so we can wait as long as we like before taking the next stroke.

This aspect favors long hard strokes, using the legs. So that's how it's done, on the C2 flywheel erg too, which is designed to mimic the behaviour of a fast shell:

https://www.youtube.com/watch?v=20rSoTo8fQA

Naturally, being very hard work, such strokes have to be limited in frequency and number. Try pulling say just 20 good strokes, each long and hard, using your legs, in a minute or more. Repeat if still alive.

It won't take you long to be able to row at say 250W, rate 23, in the typical 5000m workout.

[Dangerscouse]

I assume that your pace is also dropping accordingly when you row at r20? What does it feel like to row at r20 and 2:45 pace? I can guarantee that if you tried to row at, say 2:30, and r20 that you'll definitely feel it.

[Swimmer1]

Thank you all. During my workout today I consciously slowed down and focused on my form. I was not utilizing my legs enough and trying to generate power through my upper body. I am going to work a lot more on the leg drive. I appreciate everyone's input.

[jamesg]

https://www.concept2.com/indoor-rowers/ ... que-videos

[Ombrax]

I was not utilizing my legs enough and trying to generate power through my upper body. I am going to work a lot more on the leg drive.

This ^^^ is the correct take-away. Your problem is almost certainly that you weren't pushing hard enough with your legs. You want to develop a stronger drive at a lower stroke rate. 20 spm (strokes per minute) is a good goal. You don't want to waste energy zipping up and down the slide - you want to put that into the flywheel.

Also, set the PM to display the force curve, and try to make yours look like a single haystack. If you get that you'll be well on your way to a good technique.

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

Enjoy!

[Dangerscouse]

Thank you all. During my workout today I consciously slowed down and focused on my form. I was not utilizing my legs enough and trying to generate power through my upper body. I am going to work a lot more on the leg drive. I appreciate everyone's input.

Try and row using an alternate power dominance on one leg. For example, row with 70% effort on the left and then 70% on the right and then 50/50, and repeat over and over again. This will help build up a muscle memory for your legs and the trigger to drive with your legs first, then pull with your upper body.

[AncientMariner]

Thank you all. During my workout today I consciously slowed down and focused on my form. I was not utilizing my legs enough and trying to generate power through my upper body. I am going to work a lot more on the leg drive. I appreciate everyone's input.

Try and row using an alternate power dominance on one leg. For example, row with 70% effort on the left and then 70% on the right and then 50/50, and repeat over and over again. This will help build up a muscle memory for your legs and the trigger to drive with your legs first, then pull with your upper body.

Interesting. Haven't heard of this suggested exercise, but now I want to try to see what it feels like on my next row. Where did you pick that up, on the forum? I assume you would only do this for a short amount of time (eg. 5-10min) as a muscle memory training like a pick drill?

[hjs]

Hello, I am new to indoor rowing. When I started rowing I would just row for a set number of minutes and found I naturally pull at 30spm. I can row comfortably at this rate for 20+ minutes (rowing at a 2:45/500m rate). A lot of the workouts I've looked at specify rowing at 20-28spm, depending on the type of workout. At 20spm I feel like I'm not even warming up.

I just read up on the Force Curve and will check my stroke against that tomorrow to see if I have something funky in my stroke.

Any ideas are welcome, thanks.

Most important thing is not spm, but pace per 500. Right now you are just going up and down the slide without putting much effort in the stroke. Compared to swimming you would move you arms/legs fast but not going anywhere.
Before you start looking to much at spm, first learn to put energy in the chain. This goes by focussing on a firm/strong drive fase and a easy/relax recovery. In time your drive fase should be 1 and your recovery double that time.

[Dangerscouse]

Interesting. Haven't heard of this suggested exercise, but now I want to try to see what it feels like on my next row. Where did you pick that up, on the forum? I assume you would only do this for a short amount of time (eg. 5-10min) as a muscle memory training like a pick drill?

I thought of it myself as all you really need to do is build an automated connection for the leg drive, and when you focus on one leg it's far more noticeable. I only did it for five minutes at the most, as you say, it's just muscle memory you're trying to develop, and it happens quite quickly when you're focusing on it.

As I only ever row to music, I think a lot when I'm rowing so I have plenty of time to consider different options.