John Rupp wrote: If/when a lightweight is not able to race at 36+ spm, then there is too much force being used with each stroke - meaning there is too much effectiveness (spi) at the high expense to efficiency and getting the best possible time.
I agree with this entirely, John.
Heavyweights can trudge their training and get away with pretty good 2Ks because of their length, strength, and aerobic capacity, but lightweights, if they want to do their best, should never trudge their training at low rates, once they know how to row.
Actually, I think that Rocket Roy got his ratings just right over the last few years when he as held the 55s lwt WR.
These ratings were just about what I did when I held the 50s lwt WR back in 2002-2003.
36 spm for 2K is exactly right for an older lightweight.
If you are younger, you might be able to push that into the 40s, if you are _very_ good.
The rate for a FM, I think, should be 27 spm, or even 28 spm.
Rocket Roy did a FM 1:56 @ 27 spm.
His rating for this, I think, is exactly right.
I think that I am now up to this challenge.
If I am right about this, I think I can now row 27-28 spm with a HR below 160 bpm.
I also think my cross-training has gotten me tough enough to row a FM, steady state, with a HR of 160 bpm.
So, clearly, my ultimate challenge in terms of long distance rowing is to row FMs, 27-28 spm @ 160 bpm, perhaps as regular training rows.
If I can do that, there certainly is no need to cross-train.
If I can keep the rate at 27-28 spm for a FM, like Rocket can, and like I used to, too, the force (SPI) that I am able to maintain on the handle, whatever that might be, will then determine my pace/time.
This force will be determined by my effectiveness, my technique.
As Rocket illustrates, if you can row a FM at 27 spm, fully trained, you can row a 2K at 36 spm.
27 spm is not trudging.
Caviston's Level 4 rowing phases out at 26 spm.
27 spm is something else.
It is no longer low rate rowing ("learning to row").
It is distance rowing.
Level 3
In terms of the ratings that are cited in the Interactive Plan, 27 spm is an AT rating.
So the task is set.
If you can row 27-28 spm for a FM, I would think you could row 30 spm for 60min.
That's perfect.
There's that Head of the Charles stroke again!
1:56 is 224 watts.
At 27 spm, that's 8.3 SPI
If I can row a FM @ 27-28 spm, once I am warmed up, I will never have to row at ratings lower than that in training.
Your FM pace is pretty much a resting pace that you should be able to do in the background as you are doing faster rowing in training.
ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
