Hi, I am another newbie to rowing having started it only a month ago. I trialed a model E and have decided to buy it. I am 53, 196 cm (6'5") and 94 kg. I used to play a lot of Australian Rules Football until I smashed my knee and had to have it reconstructed. It took a few years before I was able to do any real exercise, but I eventually took up swimming, which I did three times a week, but didn't use a lot of leg power. My leg strength needs building up a bit.
Considering the times people on this forum talk about I am a bit embarrassed to admit that my 2000 m time at the moment is 8'50". I am following a 16 week program from the UK site where I train 6 days a week. In the program they recommend a 500 m pace rate and a stroke rate, but I have always seem to have a stroke rate that is about 2 or 3 spm faster than that recommended. Does this really matter. My fitness level wasn't bad when I started, but it is improving as I go.
Should I anticipate that as my legs get stronger my times will come down significantly?
Thanks.
should pace rate and stroke rate be connected
Yes, may be the simple answer. I would guess that if you focus on your technique, your times will get a lot faster over the next few months as you get the hang of it.
I would say the simplest way to lower your stroke rate is to unstrap your feet. Many of us row that way all the time anyway. I doubt your rate will be too high strapless. That should help you start focusing on taking it easy on the recovery up the slide as well as pushing faster and quicker and harder on the drive.
I would say the simplest way to lower your stroke rate is to unstrap your feet. Many of us row that way all the time anyway. I doubt your rate will be too high strapless. That should help you start focusing on taking it easy on the recovery up the slide as well as pushing faster and quicker and harder on the drive.
M 51 5'9'' (1.75m), a once and future lightweight
Old PBs 500m-1:33.9 1K-3:18.6 2K-6:55.4 5K-18:17.6 10K-38:10.5 HM-1:24:00.1 FM-3:07.13
Old PBs 500m-1:33.9 1K-3:18.6 2K-6:55.4 5K-18:17.6 10K-38:10.5 HM-1:24:00.1 FM-3:07.13
SJ, the power we put into the handle is the product of average handle force x rating x net stroke length. If your knee rebuild has caused you to lose extension, then your stroke may be a little shorter than ideal; and this forces you to put up the rating a bit to get the same power.
For non-oarsmen, the main thing that often gets missed from a technical point of view, is that the stroke must be as long as possible; and I'd guess that working on length and hence extension (shins vertical to legs straight) might help you rehab your knee, if still necessary.
You'll probably also want be somewhat cautious about shoving really hard with a new knee, so that path to higher power may be shut off too. No worry, I'm glad to say I've seen that even very low level work on the erg is effective, CV wise, so long as we keep going for the needed 30-40' a day with the heart pumping briskly - allegro non troppo.
For non-oarsmen, the main thing that often gets missed from a technical point of view, is that the stroke must be as long as possible; and I'd guess that working on length and hence extension (shins vertical to legs straight) might help you rehab your knee, if still necessary.
You'll probably also want be somewhat cautious about shoving really hard with a new knee, so that path to higher power may be shut off too. No worry, I'm glad to say I've seen that even very low level work on the erg is effective, CV wise, so long as we keep going for the needed 30-40' a day with the heart pumping briskly - allegro non troppo.
08-1940, 179cm, 75kg post-op (3 bp).
Thanks gentlemen. I will try the strapless rowing and also I saw on another topic about rowing with straight arms as a drill.
I think my stroke is fairly long because of my height and I just need to build up a bit more force in the drive. This seems to be improving with practice - I hadn't rowed before I started a month ago.
I constantly review the way I row and check out the videos and charts available to compare what I am doing. I can feel the improvement in my rowing on the program I am following so when I do my next 2000m I hope I get a better time. Thanks again.
I think my stroke is fairly long because of my height and I just need to build up a bit more force in the drive. This seems to be improving with practice - I hadn't rowed before I started a month ago.
I constantly review the way I row and check out the videos and charts available to compare what I am doing. I can feel the improvement in my rowing on the program I am following so when I do my next 2000m I hope I get a better time. Thanks again.