korkiley wrote:With a 2000 meter best of 2:04/500m, I'm below the league of many people, although as a lightweight (148lb) and 63 years old, I guess that brings my abilities a bit more in line.
Can someone please tell me what SPI is?
I find that I do most of my training with an SR of about 24. 18 seems painfully slow and I really have to concentrate to maintain it. Upwards of 30 also gets stressful. For those of you over 30, I wonder, are you getting a full stroke, i.e. leaning forward with arms extended to begin the stroke.
Welcome to the Forum, I have found a lot of good advice and help both here and on UK site and, as a comparative beginner (only just past 1000 miles), much of what i say is my interpretation of the knowledgable contributors.
SPI stands for Stroke Power Index. It is calculated by dividing the power output (in Watts) by the SPM. It is a measure of the power put into each stroke. People vary from disciples to haters. The former claim that all rowing should be at a constant SPI, others just use it as a check on how they are rowing. Personally if SPI is lower than for a comparable piece, it is because I am either sloppy with my stroke or more tired / ill. care needs to be exercised trying to tell anything from SPI at extreme ratings, you can up SPI by an exaggerated stroke only achievable at low rating and at very high rating you are deliberately sacrificing power for an increase in speed, so SPI is bound to fall.
For Watts, see: http://www.machars.net/
As I said above, my comment on 2:00 pace was aimed at younger period. Your time would have put you half way up the world rankings for people of your weight and age group despite you being a long way below the LW cut off, so is very commendable. However, I would assume that over 500m you could probably pull <2:00 at 30SPM, supporting my point for people in their 20's.
Re high ratings, practice helps to maintain your stroke at higher ratings. Many people race a 2k at>30SPM and some of the best at 38 or so! I do not know how much the ratings fall for older competitors, but lightweights often use higher ratings due to reduced power and height.
The increased rating is achieved largely by going up the slide quicker (as well as a slight increase in the speed of the drive at the higher paces achievable). At very high ratings (starts, finishing bursts and <1k) people do indeed shorten the stroke, but by shortening the slide (not coming fully forward), and sometimes even increase the back movement (as this is faster than the legs).
Hope this helps.