Wednesday, May 26, 2010

Workout of the Day:
Eight sets of:
Power Clean + Clean
(Work up progressively to finish with 2-3 heavy sets.);
and then,
Every 3 minutes, for a total of five sets, complete:
400 Meter Run
Power Clean OR Clean x 3 reps
(Score the total weight successfully cleaned in each 3 minute period.)

Mr. and Mrs. Cheddies

Split the Stroke What?
Written by Shane Farmer

Recently, a lot of people have been asking “Shane, when I’m rowing what should I be keeping track of on my erg monitor to stay consistent?”  To this I say . . . it depends.  I know, I know, not the answer you were looking for but I’ll explain why.

Rowing workouts are varied a few ways in order to create different benchmarks with which a coach can base programming.  Similar to workouts based around either high volume or heavy weight, split and stroke rate are used as the two primary rowing variances.  “So what are these things you call split and stroke rate?”

The split is the term we use for measuring how long it takes you to row 500 meters.  It is typically the largest (in physical size, not numerical significance) number on your screen.  It can be displayed in two different ways on your screen; the first is Real Time Split.  This is what split you are pulling at that exact moment and is designated by the /500m next to it, so for example it may look like this (1:45.6 /500m).  The second is Average Split.  This will tell you what your overall split is at that moment in time and is designated by the ave /500m.  An example of this may be (1:50.2 ave /500m) meaning that if you were to stop rowing right then and there, the average split or 1:50.2 would be your final score.

The stroke rate on the other hand, is the term for how many strokes per minute you are taking at any given time.  It is designated by the s/m on your screen.  Often in a 2000m race, rowers can accelerate as high as 55s/m in the first 20 seconds before letting it come down to a more reasonable 32-38s/m for the majority of the race and then again bringing it up at the finish.  This is by no means what I would expect to see on an erg though, as we have no need to train at this high of a stroke rate for the time being.  When someone wants to go to CRASH-B’s, then we’ll gander in that direction.

So now that we have a firm understanding of these two measurements, let’s answer the original question, “Shane, when I’m rowing what should I be keeping track of on my erg monitor to stay consistent?”

To maintain consistency in your training you should begin recording your average split at the end of every piece.  As you progress through the wonderful training programs we have prepared at Invictus you will start to find a consistency in your threshold for the erg.  Meaning you will start to recognize patterns of how hard you can go on certain distance pieces and when it’s too much pedal to the metal.  This allows you to apply a more even power output during workouts instead of burning yourself out prematurely.

In harmony with tracking your newfound love for splits, you should make note as to the stroke rate that feels most comfortable to you.  This comes with great responsibility because as you learn to control stroke rating, you are learning to control your body on the erg, which is extremely important.

Often, taller people will be more comfortable at a lower stroke rating because they can get a really long drive which allows them to take fewer strokes over a piece, however they must be more powerful on each of those strokes.  Someone on the shorter side will typically hold a higher stroke rate because it is easier to travel that shorter slide more times over a piece, plus they are able to put out less power per stroke and achieve similar results to the tall person with all else held equal.

So play around with it and find what’s most comfortable for you.  There is no magical equation for each person when we’re talking erg talk, simply find your most efficient stroke rate so you have a benchmark for yourself.

As you progress in the hunt for the perfect stroke, there will come a point at which you may be asked to hold certain stroke rates for a piece or to maintain a split while playing with stroke rate.  Either way, by mastering these two measures you will be able to create continuity in your training.

NOTE: We are opening two Introduction to Rowing classes soon, please sign up on the white board since space is limited to 5 per class.