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Attackpoint - performance and training tools for orienteering athletes

Discussion: SPM

in: shotgunmcos; shotgunmcos > 2016-02-16

Feb 17, 2016 11:05 AM # 
Must get you to have a look at me on the rower.

I'm going full length on the stroke, but if I'm running 29/30spm and you as an experienced rower do 20spm I must be doing something wrong ??

What intensity 1-10 are you using?
Feb 17, 2016 11:35 AM # 
Nothing wrong with 29/30 at very light pressure for 30 mins. To be pulling 2.09 pace at 29/30 SPM for a guy your size suggests a couple of things without seeing you.

Like most who sit on the C2 first it isn't usually a lack of effort.

Mosty probably rushing the slide. See clip here about 4:50 in

Slide and hand control is how you control rate. To slow down the rate, slow down your slide forward (and prolong your recovery). To pick up the rate, move your hands away from your body faster. In a boat rushing up the slide would act as a brake on teh boat speed as it throws weight against the direction of travel and checks the boat.

For 20 spm its easy, approx 1 sec on a stroke and 2 secs on the slide. A simple exercise is try and bring the stroke rate down to 15 spm for just a minute and keep your split under 2:10. The only way you can do that is slowing waaaaay down on the slide. That should give you a feel for the control you need on the recovery. It also mean applying twice the power!

I set the C2 level at 5.5-6. Depends on damper (wind resistance level) which is a whole other saga.
Feb 18, 2016 2:10 PM # 
Hmmm...something wrong my end that I'm doing wrong so.

The 1-10 on the side of the fan is a damper? That is not an intensity setting or resistance? Its there I mean 6/7 'intensity'. I presume I should be whacking that up to 10 and doing what you outline above.
Feb 18, 2016 4:56 PM # 
Intensity on a rower is simply pulling harder!

Not like a treadmill where you have to change a setting to go faster.

The damper adds/takes away from the resistance but you can still pull L1 hard and L10 easy. Its basically easier to get thr rate up the lower the damper and at 10 its like cycling your bike with the brake rubbing off a wheel with a broken spoke.

You could whack it up to 10 but it doesn't feel as fluid. Alernatively at 1 its too light and you would have to go nuts on teh rate to poull the same scores. 5-6 is teh happy medium for best "feel" by rowers.
Feb 19, 2016 2:49 AM # 
I pull at 4-5. To make it feel like a quad, lighter load but quicker leg activation, I'lll put it on 2. I would not recommend doing anything hard or anything for an extended time on 10; that's a prescription for an injury.

If you want to be more precise, go to the drag factor and set to 110-120. That's single-ish. The DF is more reliable from erg to erg than the fan setting.
Feb 19, 2016 12:40 PM # 
Yep I pull at 5.5 and keep drag at 120ish. Good load on the legs and if you hold form the effort on the downswing of the power curve isn't too taxing.

Very true - setting it to 10 is one way to put your back if you persist at it..

One of my weaknesses was reaching at the catch and sometimes over vertical leg drive. Reaching at the catch is ironically a way to shorten your stroke when you think you are reaching for a longer one! It causes a dip at the catch and thus the blades rise and miss water before the catch making it a shorter stroke! The dip is the first thing to reappear when I'm tired on the erg and I usually notice my back is stiff the next day. Technique is stil limportant on land...
Feb 19, 2016 12:49 PM # 
Good thread thanks for the advice Mike, saw big improvements this morning :)

This discussion thread is closed.