Today’s Rowperfect tip for coaches is about power during the stroke and how to demonstrate to your crews what they need to do to keep the boat speed as they raise the rating. It’s designed to be a short training session – maybe 15-20 minutes per athlete group.
Mike Spracklen says the fastest crews have 3 things: Long Stroke Length, High Rating, Top Power.
This drill will help you teach your crew how to maintain these three when under pressure in a race.
Set up the Rowperfect computer software to display on top row (joules, length, rate) and second row (split, watts).
- stroke length
- stroke rate
- 500m split
If you have a template force curve saved that you want your crew to work towards, load this up. Here’s some top international rowers curves for you to download.
Give the athletes a target joules number to row to.
Explain that joules shows the base energy they are putting into spinning the flywheel. Unlike watts (joules per second) it does nto change when the stroke rate changes and so will show whether the athlete is successfully putting the same amount of energy into spinning the flywheel when the rate changes (or not). Video explaining difference watts and joules.
Target joules suggestions
- Heavyweight men (club = 850-900); international = 1000 joules)
- Heavyweight women (club = 550 – 600, international = 650 joules)
- Lightweight men (club = 650-700, international 750 joules)
- Lightweight women (club = 450 – 500, international = 550 joules)
- Juniors – adjust the above downwards to reflect age, strength and experience.
You’ll quickly work out whether your crew can successfully hold these numbers and whether to adjust targets up or down.
Instruct the athletes that they are going to row a set of stairs/ladders i.e. 10 strokes at each rate, then take the rate up 2 and do another 1o strokes. Start at rate 20 and go up to 30; then after a rest, do a second set starting at 24 and go up to 34.
Tell your athletes to keep the same force curve, same joules and same stroke length while they go up in rate.
Observe the numbers they pull.
You should see the watts go up and the 500m split go down as each step in rate happens. This is the same as you’d see on a Concept2 ergo.
But look at the joules, stroke length and force curve. Are they staying the same? You’ll only get these on a Rowperfect.
- Is the curve getting distorted at higher rates?
- Are the joules dropping at higher rates?
- Is the stroke length shortening at higher rates?
Each of these is a sign that your crew’s boat will be going slower as they take the rate up in a race if they row like this.
Your coaching challenge
Teach your athletes how to maintain stroke length, force curve shape and joules target through the range of stroke rates they’ll be doing in the boat during a race.
This drill will also help you select your crew because you can clearly see which athletes can hold their technique and form at higher rates and which ones ‘lose it’ when they are challenged by the increased rate.