The Best Stroke Rate?

[cooldude_crew]

I was Wondering what the Best Stroke rate is for a 2k. I have always had a lower rate (23,24,25). While almost everyone else on my team rows like a (27,28,29) when Rowing a 2k. I have the 3rd best 2k time on the team though. My Coach always has us practice at a lower rate to be more efficient but I don't know about races

Another Question I was having was what is the best way to start in the erg race. I have never done anything special just started erging. In the boat we have done a 1/2,1/2,3/4,Full,Speed 10, Settle.

My Third And Final Question Regarding The 2k. What is a good way to find your 2k split without actually rowing a 2k.(Is this a good way? Z rows a 500m in 1:35, then he should be able to hold a 1:43 2k Split.) I want to train for my 2k but want to know what my 2k split is so I can change my workouts accordingly.

Thank You for Any Help

[jamesg]

Stroke rate: as you are an oarsman, I think you'd best concentrate on each single stroke being long but between strong positions, i.e row with good technique and make sure each stroke at whatever rating, is efficient. The rating will then derive from this, as a function of the length of the piece: higher ratings will saturate your CV capacity sooner.

The start you describe is a typical watery start. Did exactly the same 50 years ago. The main reason for the apparently short starting strokes, on the erg too, is that there is no slack at the catch. The following quick ten are probably useless per se, serving only to avoid seeing other people's rudders too soon, or maybe act as a benchmark so that when you do settle into cruise mode, you feel a real difference. Hard men don't care about the rudder bit, it's where you are after the next 5-6 minutes that counts, and on the erg you see the numbers so don't need a benchmark.

Race pace. The French protocol said 10-11% pace difference between 500 and 2k, and it's worked fine for me, while the 1:35 - 1:43 idea would be too tough. The point about this protocol is that you can do it 2 days before a race. It also says go slow, as did Aesop a few years ago; nothing's changed since then, 2k is still a long way.

Have fun, and have faith in yourself, it's amazing how much we can catch up in the last 4-500, when others are fading.

[hjs]

If you are going for the best time you should rate much higher, if your erging is purely training for your otw rowing then listen to your coach, that,s if he makes sence to you.

[johnlvs2run]

If you're going for time then you want the rating to be higher, as this way it is more efficient for the output of power, i.e. for a given energy output you will get a faster time on the monitor.

With a higher stroke rate there is less slowing down between drives and you will maintain your momentum more easily with less energy expenditure and less loss of your strength.

Based on the WR's in each division, lightweights of 6' 1 or so can row the 2k at 41-42 spm, and hwt's at 36-37 spm when aiming for time. However, this takes considerable practice. Training with intensity at low rates might make being able to race at higher ones more difficult or even impossible. So this depends on your objectives and what you are aiming to accomplish.

[TomR]

if you go to this link, you will be able to see results from a number of major indoor races, with graphs showing stroke rates of the winners and top finishers.

http://www.concept2.co.uk/wirc/results.php