40+ stroke rate wins Men's Open Lwt at WIRC

[johnlvs2run]

Hi Bill,

The elbows are apparently a matter of personal preference.

Eskild Ebbesen is a meticulous technician and keeps them in, Henrik Stephansen, flawless with his own style has them out.

I am actually liking Stephansen's style more.

A suggestion is to try both of them, and keep watch on the stroke profile as you do. Seeing how the different movements show up on the profile is quite interesting.

[jbell]

I don't think calling it arms out is a good judgment. More like arms farther away from the body. Arms out sounds like having the arms parallel to the chest. I've been told before that the arms shouldn't be completely parallel to the body (like Ebbesen's) but out a little further (like Stephansen). Has Henrik ever rowed OTW?

[MotleyCrew]

I actually think Henrik's technique, especially because of his arms at the finish, was one of the best there and needs little correcting.

[Ray79]

Has Henrik ever rowed OTW?

Yes, he rows for Roklubben Furesø in Denmark, and he won a Junior Worlds Gold last year in a double scull for Denmark

Junior Men’s Double Sculls (JM2x)

This race was all about sharing - sharing the lead. First it was handed to Russia as they opened with the fastest pace. Then Germany took it over through the middle of the race. Defending champions Germany felt a certain right to the lead with last year’s gold medallist Tim Bartels still in the boat. But coming into the final sprint the German margin was slight. Both Croatia, who had been rowing a very steady race, and Denmark were charging down the course, side by side.

As the Germans slipped back Denmark’s Nils Henrik Stene and Henrik Stephansen put their heads down and their rating up. Damir Martin and Valent Sinkovic of Croatia attacked back. Taking their rating to an impressive 43 stroke rate, the Croatians reattacked. But sitting in stroke of the Danish boat, indoor rowing lightweight junior record holder, Stephansen, was using his full body power. In a photo finish Denmark take their first and only medal of these championships, the gold. Croatia earn silver and Germany fade to bronze.

He also won the Danish Rower of the year for 2006

[worldted]

John Rupp wrote:

The lever was pointing straight back. I'm not sure what that is but probably around 120. Ebbesen uses a drag factor of 117 to 121.

I am experimenting with higher rates and would like to get my 2k above 40 spm. The key to this is relaxation and practice.

John-

Was wondering how the experimentation was going with the SPM above 40. I, myself, find that I can tolerate a higher heart rate (e.g. 160+) when I row with a lower damper setting/higher SPM set up (but not quite 40 SPM...that's a too high for me at this juncture). In contrast, when I try to "muscle the rower" with a higher damper/lower SPM set up, it's more difficult for me to maintain a HR of @ 160+. What's your experience been?

WorldTed

[johnlvs2run]

Hi Ted,

Obtaining the relaxation and coordination to get the spm above 40 for a 2k is not easy. I did manage a 1k at 40 spm and then have been focusing on distance rowing more recently. I think with directed and consistent practice it is possible.

I have found the same as you as regards heart rates, and the same previously with running. Keeping the stride or stroke going helps to flush fatigue products and energy through the system, whereas slower movements bog it down. When racing and if I started to get fatigued then I would quicken my leg speed and feel better. Of course this needs to be within a reasonable range.

In this instance a higher heart rate indicates to me that my body is functioning well and this is desirable.

[johnlvs2run]

John,

You will be underminning your own success by trying to rate too high for a 2k, as your stroke count is going to be far in excess of what would be optimal. R40 may be okay for someone who is going to be done in about 6 minutes, but if you are going to require nearly 300 strokes instead of 240, it's going to be very tough going indeed.

This is a good point as Henrik Stephansen does his 2k in 6 minutes and mine is 7 something. Considering to develop a similar rate of coordination then I need to consider what the drop off would be from 42 spm at 6 minutes to what it would be at 7 something. I will consider this and make some allowances for the difference.

[worldted]

Hi Ted,

Obtaining the relaxation and coordination to get the spm above 40 for a 2k is not easy. I did manage a 1k at 40 spm and then have been focusing on distance rowing more recently. I think with directed and consistent practice it is possible.

I have found the same as you as regards heart rates, and the same previously with running. Keeping the stride or stroke going helps to flush fatigue products and energy through the system, whereas slower movements bog it down. When racing and if I started to get fatigued then I would quicken my leg speed and feel better. Of course this needs to be within a reasonable range.

In this instance a higher heart rate indicates to me that my body is functioning well and this is desirable.

Hi John...That's interesting about keeping rowing motion going at a high rate to combat fatigue. I was surprised to find that myself while rowing at a higher SPM rate.

What was your damper setting at 40+ SPM vs. what it is when you do a lower rate? Also, do you think that, in the future, that 40+ SPM could be "optimal" for you, given your physiolgy, etc? Finally, with respect to what Paul mentioned about the needing more strokes at a high SPM rate, wouldn't that be offset (somewhat anyway) by the lower damper setting?

WorldTed

[johnlvs2run]

Hi Ted,

My PB drag factors have ranged from 77 for the marathon to 109 for 500 meters. My feeling is that the setting has a linear relationship with the pace.

There hasn't been much difference in my rating with different drag factors. Prior to my first marathon I did 5x 8km on the highest damper setting (~190), then a week later did the marathon on the lowest one (77).

Yes I definitely think that a rating of 40+ spm for the 2k would be more optimal for me than a lower one. I am less than 5' 9" tall with proportionately longer legs, compared to Stephansen who is probably around 6' 1", so my optimal for 6 minutes is probably at least 44-45 spm. Considering my 2k takes longer, I am seeing 40 as a reasonable compromise but anything "in that range" is my aim.

My PB for the 2k was at drag factor 100 and 37 spm. The previous one was at 84 drag factor and 33.6 spm.