Skierg stroke rate
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- Paddler
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Skierg stroke rate
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
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
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- Paddler
- Posts: 20
- Joined: June 27th, 2024, 6:26 pm
Re: Skierg stroke rate
Circa 33/32 strokes per minute, when doing a steady distance workout (i.e. not intervals).
Re: Skierg stroke rate
Too low stroke rate. Not efficient and not similar in terms of technique.DghSpanishWelsh wrote: ↑October 14th, 2024, 5:06 amCirca 33/32 strokes per minute, when doing a steady distance workout (i.e. not intervals).
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.
Long Distance Skier
Skierg
2k 06:48.3 5k 17:31.9 10k 35:50.2 HM 01:19:23.4
FM 02:44:28.3
Rowerg
2k 06:55.1
Skierg
2k 06:48.3 5k 17:31.9 10k 35:50.2 HM 01:19:23.4
FM 02:44:28.3
Rowerg
2k 06:55.1
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- Paddler
- Posts: 20
- Joined: June 27th, 2024, 6:26 pm
Re: Skierg stroke rate
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
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
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- 500m Poster
- Posts: 95
- Joined: April 19th, 2020, 5:40 pm
Re: Skierg stroke rate
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.
60 5'10"/HWT
500m: 1:36.9/ 2k: 6:59.2 / 5k: 18:53.2 / 30min: 7762 / 10k: 38:52.0 (2020 PBs)
500m: 1:36.9/ 2k: 6:59.2 / 5k: 18:53.2 / 30min: 7762 / 10k: 38:52.0 (2020 PBs)
Re: Skierg stroke rate
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/
I don’t search for a specific stroke rate.
https://wickstromcoaching.com/2018/08/0 ... takar/amp/
Long Distance Skier
Skierg
2k 06:48.3 5k 17:31.9 10k 35:50.2 HM 01:19:23.4
FM 02:44:28.3
Rowerg
2k 06:55.1
Skierg
2k 06:48.3 5k 17:31.9 10k 35:50.2 HM 01:19:23.4
FM 02:44:28.3
Rowerg
2k 06:55.1
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- Half Marathon Poster
- Posts: 3887
- Joined: August 9th, 2019, 9:35 am
- Location: England
Re: Skierg stroke rate
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.
Row Ski
20 - 34
24 - 41
28 - 48
32 - 54
Just a guide and only my rough working.
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
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- Paddler
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- Joined: June 27th, 2024, 6:26 pm
Re: Skierg stroke rate
This morning I did 5k on the skierg, consciously trying to keep a higher rate.mromero680 wrote: ↑October 15th, 2024, 6:03 pmI 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.
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.
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- Paddler
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- Joined: June 27th, 2024, 6:26 pm
Re: Skierg stroke rate
Interesting. Did you get that formula from anywhere?winniewinser wrote: ↑October 16th, 2024, 5:23 amWhen 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.
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.