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.

[Dpoleit89]

Skiing is not like rowing, everyone has a little different technique due to their body, elasticity etc. But you should not try a specific stroke rate.
Search for some ski classics or World Cup videos where they perform double poling correctly and that’s it.
Correct ski technique land you on 45 to 55/60 strokes (depends on what are you doing).
Here is a good video: https://youtu.be/JliBCQp5NTI?si=p4xSJFhjU0n7yNAl

The only thing that is different from real ski is that you don’t release poles at the end of the strokes.

[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.

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.

No science behind it....just based on RPE/HRM monitoring. My 2k Ski PB was done at R43 vs circa R32 for Rowing.

I watch a lot of Biathlon and XC skiing and know they rate much higher than my previous efforts....but then I never was and never will be at that level. Never even XC skied before on snow . All the elite level athletes I follow train on the moving carpets with roller skis.....not sure I've seen one on a Skierg tbh.

[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.

No science behind it....just based on RPE/HRM monitoring. My 2k Ski PB was done at R43 vs circa R32 for Rowing.

I watch a lot of Biathlon and XC skiing and know they rate much higher than my previous efforts....but then I never was and never will be at that level. Never even XC skied before on snow . All the elite level athletes I follow train on the moving carpets with roller skis.....not sure I've seen one on a Skierg tbh.

I've seen Anders Aukland post quite often on Instagram using a Skierg, and Therese Yohaug occasionally. Might make particular sense for AA, as he spent many years on the Ski Classics races, pretty much just double-poling.

A good friend of mine went to two olympics in biathlon, she used the Italian ercolina device for training. I don't know how much she did on it - I suspect not a huge amount - but she did use it.

I think both you and Dpoleit89 make interesting comments, and the right approach may be a mix of the two - aiming for a higher stroke rate may help to avoid technical mistakes (see my earlier post today), but that it may be a mistake for hobby skiers or skierg-users to try to emulate the frequency of elite skiers. I know if I tried to row at anything like the rating of an elite rower, my technique would go to pieces.

It's nice to dream of emulating Anders Aukland, to skierg at something approaching his level, but he's him and I'm not!

[Sakly]

Just my 2c regarding rate on skierg. I started using the skierg November last year in the gym, so kind of rookie, still. Never done anything on snow.
I typically go for 15mins as a warmup, so it is faster than a steady state would be. I typically landed on a rate of ~30 at a pace of 1:55-1:57, until I saw a video posted by Dpoleit89 and short discussion about rate and technique in another thread (btw. thanks again ). I changed my technique to a shorter stroke with higher rate, less hip and knee bend. Now I land on ~40-42 at a pace of 1:51-1:53 with very near/same RPE to before.

[Dpoleit89]

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.

No science behind it....just based on RPE/HRM monitoring. My 2k Ski PB was done at R43 vs circa R32 for Rowing.

I watch a lot of Biathlon and XC skiing and know they rate much higher than my previous efforts....but then I never was and never will be at that level. Never even XC skied before on snow . All the elite level athletes I follow train on the moving carpets with roller skis.....not sure I've seen one on a Skierg tbh.

I've seen Anders Aukland post quite often on Instagram using a Skierg, and Therese Yohaug occasionally. Might make particular sense for AA, as he spent many years on the Ski Classics races, pretty much just double-poling.

A good friend of mine went to two olympics in biathlon, she used the Italian ercolina device for training. I don't know how much she did on it - I suspect not a huge amount - but she did use it.

I think both you and Dpoleit89 make interesting comments, and the right approach may be a mix of the two - aiming for a higher stroke rate may help to avoid technical mistakes (see my earlier post today), but that it may be a mistake for hobby skiers or skierg-users to try to emulate the frequency of elite skiers. I know if I tried to row at anything like the rating of an elite rower, my technique would go to pieces.

It's nice to dream of emulating Anders Aukland, to skierg at something approaching his level, but he's him and I'm not!

The diffence between me, you and Anders is the pressure applied on the stroke.
We should try to copy elite skiers technique because that’s the first reason why they are elite.