Breathing issue at 20spm.

[brendanogo]

53yo Male. 5'8 200lbs. 1k best is 4.03.

I'm a 2 breaths per stroke person. Inhale on catch. Exhale on finish. Inhale and exhale again on return. If I'm going upto a 28spm (rare) a single breath per stroke might be OK but just not an option for me at 20spm. I'm finding that stamina to be an issue on a 1k at 20spm. At 24spm I can maintain under a 2.10 pace but at 20spm it's 2.15 or above. The only way I've found to help is to add a breath on my return-this started as a count in my head for the 1:2 ratio. 1 breath on the pull and 2 breaths on the return. My form is not the best in that I can't reach that far forward on the catch without rounding my back (I've never been very flexible) so I think the breathing issue is maybe about me being bunched up at the catch and the speed means I'm in that position that bit longer. Maybe the 24spm works better because I'm into and out of the catch that bit quicker so the bunching is less of an issue. Do I just accept that my body will always struggle at lower rates or will persevering at lower spm eventually get easier? I hope that wasn't too painful a read...

[p_b82]

Hi and welcome,

What rate was your 1k done at? - that's 2:01.5 or about 195W; I just want to see how it compares to the effort per stroke in the examples you've given for the lower rate stuff.

2:10 is 160W and at r24 = ~6.6Wmin
2:15 is 142W and at r20 that = 7.1Wmin

The numbers are just to show that you're doing more work per stroke at the two different rates, so it's not entirely unexpected that you're working harder at the lower rate; even if the pace is lower overall.

As long as you're not over-compressing at the catch - shins beyond vertical - then it "shouldn't" matter whether you rate r20 or r24 in terms of time spent at the catch & that having an impact on your breathing. It's not going to be vastly different imo to make that much difference.

If you keep training at lower rates, it will get easier, as your body will adjust - but you may find that a slightly higher rate is your sweet spot anyway and it's better to just rate up a touch.

I spent 6 months only doing r20 training to force myself to generate a better leg drive, but even with that r23 is my sweet spot for long rows (45min+) keeping my Hr down - anything lower or higher rate at the same pace causes an increase in Hr over time.

[Dangerscouse]

I'm inclined to think that this is just a case of adaption and building your strength. A lower stroke rate, especially when you're not used to it, will feel harder and your breathing will change accordingly. Those slightly shallower breaths will soon add up and lead to slowing down.

It doesn't seem like much, but 4spm difference can be quite a lot, so you'll be better served by dropping it by 1spm, maybe every two weeks, or longer, just to make the necessary adaptions.

As Peter shows the effort per stroke makes a significant difference so don't just think that slower is always worse.

[brendanogo]

Thanks so much for the replies!

On looking at my records my 4.03 1K was in 2020 and rowing has been a bit off and on since then. It was done at 29spm-195w-179 drag. Pretty sure that would have been with the damper at 10 as it was before I'd read up on drag-so it would have been an unhealthy row for sure.

I'll keep ay my 20spm so I can keep a better track of what I'm doing in each stroke.

[jamesg]

Do I just accept that my body will always struggle at lower rates or will persevering at lower spm eventually get easier?

Your 1k test at 195W/29 indicates 6.7W' stroke Work. Suggest most low rate training (UT2 and 1) can be done at the same Work level or close. So from 120@18 to 160W@24.

This will stress you enough to get a training effect, without trying to pull harder at the lower ratings. Pulling a better stroke via style and technique is hard enough as is.

[Tsnor]

FWIW Breathing is a known problem rowing.

On the water coxswains actually remind rowers to BREATHE.

There's no good way to breathe on a different cycle than your stroke (say 30 breaths/min while rowing 25 strokes/min). It just doesn't work well. So you're stuck with 1 or 2 or 3 breaths/stroke (or panting). But you can swap between them whenever you want. I think you'll find your breathing rate depends more on LOAD (watts, split) than SPM. Doing 3 breaths/stroke will likely go to 2 at the same effort level as your cardio efficiency goes up, but it's not something to worry about at all.

Concept2 says: https://www.concept2.com/indoor-rowers/ ... 0rowing%20(one,%2C%20inhale%2C%20then%20exhale%20quickly.

Darkhorse rowing says: https://www.youtube.com/watch?v=PE8U1OPt7TM

[JaapvanE]

There's no good way to breathe on a different cycle than your stroke (say 30 breaths/min while rowing 25 strokes/min). It just doesn't work well. So you're stuck with 1 or 2 or 3 breaths/stroke (or panting).

That is what I see in practice as well. My watch monitors breathing rate during my rowing sessions. At strokerate 19 (mostly HR Zone 2 work) I switch from 19 to 28 to 38. For me, the switch from 19 to 28 is a sign I left HR Zone 2.

Honestly, I don't know how I do the 1,5 x breath per stroke. It could be spread evenly, but that would mean that on some stroke I inhale on the drive where on other stroke I exhale? Or it could mean I sometimes take one breath per stroke, and sometimes two (as it typically is a transition period leaving HR Zone 2, this feels more likely).

[jamesg]

Breathing can't be out of sync with the stroke, but doesn't have to be a full breath if at low power, so best just forget it.

Likely performance is limited by the amount of oxygen in two full depth breaths every stroke, since at high rates there won't be time to take three. Which no doubt is why VO2 is measured.

[brendanogo]

Thanks again for all the responses and guidance. I have notifications on but didn't get any notifications for your responses so would have thanked you sooner!