April CTC - Rhythm Row
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April CTC - Rhythm Row
Ron Peterson of Club Row Crew has communicated the April Challenge:
Rhythm Row
3 min 27 SPM
1 min Rest
3 min 30 SPM
1 min Rest
3 min 33 SPM
1 min Rest
3 min 30 SPM
1 min Rest
3 min 27 SPM
Standing Starts
They have decided to go with an honour system and ask that rowers try to stick to these stroke rates. There are no penalties for missing the target rates but rowers are asked not to submit entries if they miss by a significant margin. For me that means that +/- one SPM on each interval is ok but any rows with greater deviations should not be entered.
I can already hear the objections coming loudly...
Rhythm Row
3 min 27 SPM
1 min Rest
3 min 30 SPM
1 min Rest
3 min 33 SPM
1 min Rest
3 min 30 SPM
1 min Rest
3 min 27 SPM
Standing Starts
They have decided to go with an honour system and ask that rowers try to stick to these stroke rates. There are no penalties for missing the target rates but rowers are asked not to submit entries if they miss by a significant margin. For me that means that +/- one SPM on each interval is ok but any rows with greater deviations should not be entered.
I can already hear the objections coming loudly...
Old enough to know better - young enough to do it anyway
- Mat
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Re: April CTC - Rhythm Row
I'm in agreement - comfortable row pace is 24-25 for me, and though it rises with fast-paced stuff, it's rarely controlled when it gets higher
This could be interesting
53, 6'2" and trying to get back to 95kg post hip replacement. Looking back fondly on past achievements I've no chance of repeating
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Re: April CTC - Rhythm Row
Now that is tough one, in terms of keeping the rate up.
For us "bigger" folk it's a challenge.
Good luck all.
For us "bigger" folk it's a challenge.
Good luck all.
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k
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Re: April CTC - Rhythm Row
This one's not for me I'm afraid - don't want to be doing 3 mins at 33spm.
Paul G
Paul G
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
200m - 30.8
300m - 47.7
30r20 - 7754m
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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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Re: April CTC - Rhythm Row
Its not for either of us too
Good luck see you next season
Good luck see you next season
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Re: April CTC - Rhythm Row
I did better than expected at 3441m.- but this is my first and last attempt.
Not enjoyable when your sole focus is on the stroke rate.
Not enjoyable when your sole focus is on the stroke rate.
Philip Price 89 Lwt. 68 kg. 176 cm. “Rather than rust I’ll wear out.”
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Re: April CTC - Rhythm Row
I had a thought overnight that would probably help with this one, reducing the df quite a bit should help with the rate ...
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k
- Mat
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Re: April CTC - Rhythm Row
Well, I've done it and I can honestly say that I won't be doing it again
I ended up at 4224m and an average pace of 1:46.5, but I didn't look at the pace once during any of the intervals. To focus purely on the rate made this a deeply unpleasant and unrewarding session. I had to shorten my stroke for all of the intervals over R27 and it felt wholly unnatural.
One tip for others who want to get it right first time so that they don't have to do it again... count your strokes to ensure that you're on track as clearly the monitor only shows current rate and not average rate. You'll get a good sense check at each minute mark, and can adjust if necessary. For the first interval I hit my required 81 strokes with 4s to go so just put the handle down at that point
Good luck to all of those - I can only hope that at least a few of you enjoy it more that I did!
I ended up at 4224m and an average pace of 1:46.5, but I didn't look at the pace once during any of the intervals. To focus purely on the rate made this a deeply unpleasant and unrewarding session. I had to shorten my stroke for all of the intervals over R27 and it felt wholly unnatural.
One tip for others who want to get it right first time so that they don't have to do it again... count your strokes to ensure that you're on track as clearly the monitor only shows current rate and not average rate. You'll get a good sense check at each minute mark, and can adjust if necessary. For the first interval I hit my required 81 strokes with 4s to go so just put the handle down at that point
Good luck to all of those - I can only hope that at least a few of you enjoy it more that I did!
Last edited by Mat on Wed Apr 06, 2022 10:40 am, edited 1 time in total.
53, 6'2" and trying to get back to 95kg post hip replacement. Looking back fondly on past achievements I've no chance of repeating
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Re: April CTC - Rhythm Row
I did it last night and after many many months of nothing but 22~25spm stuff I massively struggled to get and keep the rate up. The 27 was ok but the 30 and especially 33 were a nightmare (requiring a chunk of 36spm at the end of that to drag the average up). The minute rest was an even bigger problem because I was nowhere near recovered for the next 3 mins. I agree with dropping the drag, I did that and also ending up short-stroking the 33 as a less exhausting way of getting the rate up.
One bonus was seeing paces of under 2:00/500 without feeling it in my legs as much (not that my heart rate or lungs were happy though). Sacrificing power by upping the rate works - but only for a short while. Won't be doing this one again like others have stated.
One bonus was seeing paces of under 2:00/500 without feeling it in my legs as much (not that my heart rate or lungs were happy though). Sacrificing power by upping the rate works - but only for a short while. Won't be doing this one again like others have stated.
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
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Re: April CTC - Rhythm Row
It’s been over six months since I did any erging, but I was thinking I might try to ease my way back in before the new season starts. I figured the CTC might be a way of motivating myself to get going, but this particular challenge sounds like a really, really bad idea.
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Re: April CTC - Rhythm Row
Back from the underworld? Well, y n´ n. It was just a small off season. This is indeed an excellent interval workout. Of course, I struggled with the low stroke rate restriction on the first and last repetitions ! There was a tolerance of 1 stroke per interval given, which I simply needed. I am happy with my result. Mat: perfect pacing ! Stroke rate met as on command ! I deliberately skipped the march ctc due to the small off season- ctc is a competition- rock it or don´t do it- i would only do a relaxed go if i could float a boat with it- and the ctc site was a bit messed up- i couldnt see our floated boats, so i decided to skip anyway.
the splits:
the splits:
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Re: April CTC - Rhythm Row
Well done, Mat and Claudius
This actually wasn´t as bad as I would have thought... Kind of fun to revisit the 33spm, though it required a lot of focus... 3855m... Think I will try this again later this month...
This actually wasn´t as bad as I would have thought... Kind of fun to revisit the 33spm, though it required a lot of focus... 3855m... Think I will try this again later this month...
Old enough to know better - young enough to do it anyway
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Re: April CTC - Rhythm Row
Yes, much better than 2 days ago... All reps were longer... 3947m... Now only cosmetic changes if I do this one again.
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Re: April CTC - Rhythm Row
Well done to those that have done this. It looks horrible.
After 9 months off I come back to this?! To put it in perspective I did a first row Sunday and averaged 16.4SPM! Had DOMS from that in core. The obvious solution is to shortslide, but that would transfer the strain to upper body where I am weakest. I wonder what people did with breathing. The biggest difficulty with rating 30+ for me as an asthmatic is breathing as I do all serious rowing beyond sprints with 2 breaths per row. If I cut this to 1 I would have thought this problem would go away. Of course I would then need to reduce the effort per stroke significantly, but that is where I am anyway! Any thoughts?
After 9 months off I come back to this?! To put it in perspective I did a first row Sunday and averaged 16.4SPM! Had DOMS from that in core. The obvious solution is to shortslide, but that would transfer the strain to upper body where I am weakest. I wonder what people did with breathing. The biggest difficulty with rating 30+ for me as an asthmatic is breathing as I do all serious rowing beyond sprints with 2 breaths per row. If I cut this to 1 I would have thought this problem would go away. Of course I would then need to reduce the effort per stroke significantly, but that is where I am anyway! Any thoughts?
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
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Re: April CTC - Rhythm Row
Welcome back, Iain
Yes, as you suggest some sort of short slide, and I would suggest not to worry about breathing - if possible...
Yes, as you suggest some sort of short slide, and I would suggest not to worry about breathing - if possible...
Old enough to know better - young enough to do it anyway
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Re: April CTC - Rhythm Row
Great to have you back Iain. I'm also not looking forward to this given I am still trying to throw off the effects of COV-19 which didn;t hit me hard, but has hit me for a looooooong time.Iain wrote: ↑Wed Apr 13, 2022 7:18 am Well done to those that have done this. It looks horrible.
After 9 months off I come back to this?! To put it in perspective I did a first row Sunday and averaged 16.4SPM! Had DOMS from that in core. The obvious solution is to shortslide, but that would transfer the strain to upper body where I am weakest. I wonder what people did with breathing. The biggest difficulty with rating 30+ for me as an asthmatic is breathing as I do all serious rowing beyond sprints with 2 breaths per row. If I cut this to 1 I would have thought this problem would go away. Of course I would then need to reduce the effort per stroke significantly, but that is where I am anyway! Any thoughts?
I am lucky in pretty much always breathing once per stroke no matter what the pace so I don;t have any advice on that front.
So pleased you are back amongst us
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
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Re: April CTC - Rhythm Row
Welcome back Iain.
After my one attempt at this I now have tennis elbow - in BOTH my elbows, so rowing at any pace is now painful. I'm most certainly not doing this one again.
After my one attempt at this I now have tennis elbow - in BOTH my elbows, so rowing at any pace is now painful. I'm most certainly not doing this one again.
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
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Re: April CTC - Rhythm Row
Thank you for your kind welcome. I hope that this is the start of rowing regularly again, but for now each session is an improvement! Not at all sure whether I will succeed at this. Session 2 was trying to row at a bit faster rating with mixed success. Managed 1 min at 33SPM, but failed to hold 24SPM for any distance, I may run out of days!
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
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Re: April CTC - Rhythm Row
Phew - hard on the way back down
Intervals
Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,911m 1:55.0 230 1090 29 111
3:00.0 770m 1:56.8 219 1054 27 101
3:00.0 788m 1:54.2 235 1108 30 104
3:00.0 810m 1:51.1 255 1178 33 99
3:00.0 783m 1:54.9 230 1093 30 99
3:00.0 760m 1:58.4 211 1025 27 154
r62m
Intervals
Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,911m 1:55.0 230 1090 29 111
3:00.0 770m 1:56.8 219 1054 27 101
3:00.0 788m 1:54.2 235 1108 30 104
3:00.0 810m 1:51.1 255 1178 33 99
3:00.0 783m 1:54.9 230 1093 30 99
3:00.0 760m 1:58.4 211 1025 27 154
r62m
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Re: April CTC - Rhythm Row
Managed to get a time in, which was really the only goal. Clearly took it too easy because it didn’t feel anywhere near as bad as I expected, though the HR data isn’t pretty!
I did mine with John on his RowAlong YouTube channel.
This does strike my as a challenge that excludes a lot of people who do not wish to or simply can't row at that rating - sadly reflected in the small number of people on our boats at the moment. If you are in two minds, I would recommend you have a go. I really didn't find it as hard as I expected.
Sent from my iPhone using Tapatalk
I did mine with John on his RowAlong YouTube channel.
This does strike my as a challenge that excludes a lot of people who do not wish to or simply can't row at that rating - sadly reflected in the small number of people on our boats at the moment. If you are in two minds, I would recommend you have a go. I really didn't find it as hard as I expected.
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57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
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Re: April CTC - Rhythm Row
I took pity on the lads sitting on the shore waiting for a lady to float their boat
Very grateful to those who suggested dropping the df. I'd have sunk without that.
Louise
Intervals
Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,469m 2:09.7 160 851 29 156
3:00.0 684m 2:11.5 154 828 27 133
3:00.0 694m 2:09.6 160 852 30 155
3:00.0 713m 2:06.2 174 898 33 166
3:00.0 692m 2:10.0 159 847 30 165
3:00.0 686m 2:11.1 155 833 27 164
r158m
Very grateful to those who suggested dropping the df. I'd have sunk without that.
Louise
Intervals
Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,469m 2:09.7 160 851 29 156
3:00.0 684m 2:11.5 154 828 27 133
3:00.0 694m 2:09.6 160 852 30 155
3:00.0 713m 2:06.2 174 898 33 166
3:00.0 692m 2:10.0 159 847 30 165
3:00.0 686m 2:11.1 155 833 27 164
r158m