Natural Stroke Rate For Time Trial?

[David Pomerantz]

Do most people feel that when doing a time trial, each of us sort of naturally settles into an optimal stroke rate for ourselves as we shoot for a target pace? Thanks,

Dave

[jackarabit]

Natural, familiar, personal, idiosyncratic? Yes. “Naturally” optimized for specific task? No.

[Dangerscouse]

I do feel most comfortable at a higher rate (27/28) which also seems to be the most suitable for a TT but I'm not sure that it's optimal

[hjs]

I do feel most comfortable at a higher rate (27/28) which also seems to be the most suitable for a TT but I'm not sure that it's optimal

28 would low for a 2k and wayyyyyy to low for 1k or 500. 28 on a marathon would be killing.

Max time trials are free rate, use what gives the best pace.

[David Pomerantz]

I’m currently doing a rowpro plan geared to 5K/6K. I’d really like to see how well I can do a 5K. In the past I’ve usually rowed these at about 23-24spm, and that has come pretty naturally. Should I perhaps be looking to rate up? Thanks,

Dave

[jackarabit]

Stu, we all know you for an outlier on sr, hr, and ultra distance. Norms are for weenies like me! I mean did anyone ever tell Fausto Coppi how to peddle? Long live and prosper @28spm!

[hjs]

I’m currently doing a rowpro plan geared to 5K/6K. I’d really like to see how well I can do a 5K. In the past I’ve usually rowed these at about 23-24spm, and that has come pretty naturally. Should I perhaps be looking to rate up? Thanks,

Dave

Bit depending on your pace, but in general 23/24 is to low. Think more 27/28. In 2k terms, around 2k rate minus 3.

[jackarabit]

I’m currently doing a rowpro plan geared to 5K/6K. I’d really like to see how well I can do a 5K. In the past I’ve usually rowed these at about 23-24spm, and that has come pretty naturally. Should I perhaps be looking to rate up? Thanks,

Dave

Power is the multiplicand; rate the multiplier. Together the gold standard. I’ll say Yes. You could kickstart the 5k training with a rate pyramid 22,24,26,24,22 or rate changer 24,26—changes every k. Maybe later 3k@r24, final 2k@r26? (My best ever 5k done @ rates 22,26,22,26,22 per k. Not at all efficient strategy for delaying fatigue but wonderful for rallying the mind to push a weak body! )

[Cyclist2]

For a given pace, lower rates equate to a harder pull each stroke because the wheel slows down more and takes more power to accelerate. This means that if you are "strength based" the lower rates may suit you, but if you're more "aerobic based" higher rates would be better. That is another way of saying what everyone has advised already; low rates for longer, slower paced pieces, higher rates for fast, shorter pieces. That keeps the power on each stroke about the same.

[smeeagain]

For a given pace, lower rates equate to a harder pull each stroke because the wheel slows down more and takes more power to accelerate. This means that if you are "strength based" the lower rates may suit you, but if you're more "aerobic based" higher rates would be better. That is another way of saying what everyone has advised already; low rates for longer, slower paced pieces, higher rates for fast, shorter pieces. That keeps the power on each stroke about the same.

I think this sums it up well. If you want t make comparison to a 'rower on the water' you cant. Well you cant simply. What I mean is a good eight will easily tick over at 32-34 for 5k but a good pair may only be 28/29/30. My personal opinion, and experience, not now, but many years ago, (but not much ahas changed) is that an ergo session is somewhere between a coxless pair (speaking as a lightweight at the time) and a coxless four (look up their on the water times to see what I mean).

[Dangerscouse]

Stu, we all know you for an outlier on sr, hr, and ultra distance. Norms are for weenies like me! I mean did anyone ever tell Fausto Coppi how to peddle? Long live and prosper @28spm!

Hahaha, fair comment Jack!!!

[bisqeet]

it depends....
my power per stroke is pretty constant throughout 2k to FM

so pace is goverend solely by my rate.
shorter distances = rate up = faster pace
longer distances = rate down = slower pace

i would be very suprised by anyone that kept the same rates and just used weaker/stronger strokes to govern the pace

[David Pomerantz]

Bisqueet,
I totally agree with you. What you say makes complete sense to me and is what comes naturally to me. I’m currently using RowPro, where the focus is only on heart rate and stroke rate. To keep my heart rate down in the range and stroke rate up in the range, I really need to lighten up on the pull. But as I’ve progressed through the plan I’ve started to believe I’m seeing some benefit to learning to rate up. I suppose the time trial will be the scoreboard. Any thoughts?

Dave

[RayOfSunshine]

This topic, Dean's post, and some videos on form peaked my interest.

I'm on the BPP week 7.4, so I broke the 6k up into quarters and only focused on varying the SPM. 20, 26, 22, 24. Below are the results

[David Pomerantz]

Just did my second 6K time trial on my row pro 5K plan. When I started the plan, was really having a difficult time rating up to 23-27 for the “easy” part of the rows. As I got in the groove, I started getting used to applying less pressure, rating up, and keeping heart rate in the range. Still not sure it’s a great idea, but I did improve between the two time trials. I naturally did the time trial at 25spm versus 23spm the first time. I knocked about 15sec off the time. So perhaps worthwhile to create some muscle memory for higher rate?

Dave