Skierg stroke rate

[jhness7@gmail.com]

Howdy all

Wondering what an appropriate stroke rate, s/m, is on a skierg? Using the skierg for Nordic skiing, not cross fit type workouts. Typical workout at the moment is 1hour sessions, twice a week.

Thanks

[DghSpanishWelsh]

Circa 33/32 strokes per minute, when doing a steady distance workout (i.e. not intervals).

[Dpoleit89]

Circa 33/32 strokes per minute, when doing a steady distance workout (i.e. not intervals).

Too low stroke rate. Not efficient and not similar in terms of technique.

I keep around 48/52 on long sessions or marathon pace sessions.
Today I did a 5x2000 interval session avg stroke rate 56.
It depends on your body, height, weight but low end it should be 43/45.
I’m 6 foot 189 lbs or 1.83 and 86kg.

[DghSpanishWelsh]

Have been looking into cadence, and there seems to be remarkably little work on it.

I found this - https://fasterskier.com/2013/06/this-mo ... y-on-skis/ - but it doesn't talk numbers, and its observations are unsurprising.

This looks interesting, but is quite long and not had the chance to go through it all yet: https://stillmed.olympics.com/media/Doc ... _Rusko.pdf

Some interesting tables - showing high stroke rates - in this: https://researchsystem.canberra.edu.au/ ... e_2019.pdf

[mromero680]

I usually settle in to a rate in the low 30s. I wonder if it's like cycling in that some grind and some spin at higher cadence. I was a low cadence climber on the bike and I can't fathom a stroke rate in the 40s for me unless it is a sprint finish.

[Dpoleit89]

I use skiing technique, that lands me in 45/55.
I don’t search for a specific stroke rate.

https://wickstromcoaching.com/2018/08/0 ... takar/amp/

[winniewinser]

When I owned a Skierg I tended to use a 1.7x multiplyer so for me rowing at 20 was circa 34.

Row Ski
20 - 34
24 - 41
28 - 48
32 - 54

Just a guide and only my rough working.

[DghSpanishWelsh]

I usually settle in to a rate in the low 30s. I wonder if it's like cycling in that some grind and some spin at higher cadence. I was a low cadence climber on the bike and I can't fathom a stroke rate in the 40s for me unless it is a sprint finish.

This morning I did 5k on the skierg, consciously trying to keep a higher rate.

My rating was still low compared to what some have said, but I averaged 38, given a few breaks to sit a drink it was often around 40. Took 25s off my previous best time, and I noticed that I had a much less exaggerated lean, when using a lower rating have probably been leaning more than I would on rollerskis.

On my rolerskis am not a high rater, have never counted but 40s/m felt quicker than I would do outside, but I think there may be a benefit technque-wise to upping the rating just a little, for me at least.

[DghSpanishWelsh]

When I owned a Skierg I tended to use a 1.7x multiplyer so for me rowing at 20 was circa 34.

Row Ski
20 - 34
24 - 41
28 - 48
32 - 54

Just a guide and only my rough working.

Interesting. Did you get that formula from anywhere?

I've used a waterrower a lot in the past, and it seems to be about right. I would usually aim to row at no more than 22, and until today my skierging has been around 33 - not spot on with your formula, but in the same sort of region.