Indoor Rowing
2 lurkers |
43 watchers
Nov 2023
7:09am, 8 Nov 2023
41,517 posts
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Nellers
Nice one, Mac. That's shifting.
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Nov 2023
12:15pm, 8 Nov 2023
2,761 posts
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Muttley
Enjoyable workout this morning. Mr RowAlong he say 10 x 4 mins 1 min rest, alternating 2k+20 at 18 spm and 2k+8 at 24 spm. With warmup etc that was an hour or so and 10,000 metres and it flew by. He likes 18 spm. I find it hard to maintain a smooth rhythm at that rate but I'm working on it. |
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Nov 2023
12:50pm, 8 Nov 2023
41,521 posts
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Nellers
That low rate stuff takes practice to feel "normal", Muttley. I was wanting something light but structured this morning. Came up with the old stroke ladders: 3 x 4min @ r16, 3 min @ r18, 2 min @ r20, 1 min @ r22. Found holding 16 hard but I'm kinda used to 18 these days. |
Nov 2023
2:02pm, 8 Nov 2023
791 posts
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Cats Whiskers
Hello! Popping back in to say hello and to catch up after a long lay-off from more structured training. Nice to see all the familiar and also some new-to-me ‘faces’. Muttley - Just picking up on what you said about finding 18 spm hard. I don’t struggle with 18spm or 20spm, and 24spm usually feels comfortable too, but I have a real problem with 22spm. I can’t work out why that it is. I just seem to expend more energy for very little gain in terms of pace or distance travelled per stroke, and I find it really difficult to get into a steady rhythm. Anyone else find they have a tricky rate that’s not at the top or bottom of their range? And if so, how do you overcome that? |
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Nov 2023
2:47pm, 8 Nov 2023
41,522 posts
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Nellers
r22 for me too. I don't think any of my normal sessions hit that so it just feels odd when I try to. r24 or above is hard because it is physically (depending on duration) but r22 should be fairly aerobic and easy but it just feels wrong.
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Nov 2023
3:03pm, 8 Nov 2023
2,762 posts
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Muttley
It's just 18 spm that's a problem for me technique-wise, I find that to hold the rating that low I have to pause at the end of the drive and that breaks up the rhythm. 20 spm is my natural easy slow rate and I usually substitute that for 18. I managed it today but oddly it felt harder than the 24 spm intervals.
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Nov 2023
3:38pm, 8 Nov 2023
41,523 posts
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Nellers
On the Ergdata app there's a metric that you can choose to show which is "Drive %age" or something similar, and it's how much of the time of each stroke is actually putting power down. One thing that I've realised is that when I'm rowing at lower rates I'm actually spending less of each stroke on the drive. At r18 it's as low as 30%. The drive part of the stroke is mechanically and timing-wise pretty much the same as it is at higher rates. The difference in rate is in the recovery. Conversely, when the rate goes up it's generally by reducing the time in the recovery phase and getting back down the slide quicker. Try to relax about having that pause after the drive phase, Muttley. Imagine being in a boat and letting it glide after you put that power in. Also remind yourself that it's called the "recovery" for a reason. Relax through it and breathe. You don't need to be moving up and down the slide all the time. That pause at the end of the drive is fine. (Hope that doesn't sound condescending. That's the thought process I've tried to use when working at lower rates and I think it's helped me to be more efficient on the erg.) |
Nov 2023
5:30pm, 8 Nov 2023
25 posts
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Foppotee
I do that imagining I am in a boat thing at lower rates and it seems to work and I have never even done real rowing! Hard 5k later, I am not looking forward to that. |
Nov 2023
5:36pm, 8 Nov 2023
12,323 posts
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Jef
First time ever pacing an effort properly this morning. 20.11 for 5k Nicely done Maclennane Id be happy with that. Most of my steady stuff is done at 20 spm strapless just to concentrate on drive strength. Pete was always of the opinion that here was really no reason to row at lower than 22 unless you rowed on water. Certainly if we’re targeting 2km to 5km it’s more efficient at higher rates. |
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Nov 2023
5:52pm, 8 Nov 2023
41,526 posts
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Nellers
I found myself dropping to lower rates to keep HR down, Jef. I get the efficiency thing (once the flywheel slows it takes energy to spin it up again) but at r20 I can't keep my HR down into the UT2 zone, or at least I couldn't for a long time.
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