April CTC - Rhythm Row

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Liefcat
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April CTC - Rhythm Row

Post by Liefcat »

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... :lol:
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Re: April CTC - Rhythm Row

Post by Draggon »

Liefcat wrote: Wed Mar 23, 2022 2:31 pm I can already hear the objections coming loudly... :lol:
That's certainly going to be a weird one for me. I rarely row over 26 SPM for anything except my final sprints. I'll be so busy watching my stroke rate that I won't know what I'm doing pace-wise.... :D
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Re: April CTC - Rhythm Row

Post by Mat »

Draggon wrote: Wed Mar 23, 2022 11:19 pm
Liefcat wrote: Wed Mar 23, 2022 2:31 pm I can already hear the objections coming loudly... :lol:
That's certainly going to be a weird one for me. I rarely row over 26 SPM for anything except my final sprints. I'll be so busy watching my stroke rate that I won't know what I'm doing pace-wise.... :D
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 :lol:
This could be interesting :-k
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Re: April CTC - Rhythm Row

Post by Wolfmiester »

Now that is tough one, in terms of keeping the rate up.
For us "bigger" folk it's a challenge.
Good luck all.
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Re: April CTC - Rhythm Row

Post by paulgould »

This one's not for me I'm afraid - don't want to be doing 3 mins at 33spm.

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Re: April CTC - Rhythm Row

Post by Carole S »

Its not for either of us too
Good luck see you next season
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Re: April CTC - Rhythm Row

Post by Pepe »

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.
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Re: April CTC - Rhythm Row

Post by Wolfmiester »

I had a thought overnight that would probably help with this one, reducing the df quite a bit should help with the rate ...
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Re: April CTC - Rhythm Row

Post by Mat »

Well, I've done it and I can honestly say that I won't be doing it again [-X

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! :fssmile:
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Re: April CTC - Rhythm Row

Post by plummy »

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.
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Re: April CTC - Rhythm Row

Post by Paul Victory »

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

Post by Claudius »

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 :lol: :!: ! 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:
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Re: April CTC - Rhythm Row

Post by Liefcat »

Well done, Mat and Claudius :!: =D> =D>

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... :D
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Re: April CTC - Rhythm Row

Post by Liefcat »

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

Post by Iain »

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?
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Re: April CTC - Rhythm Row

Post by Liefcat »

Welcome back, Iain :!: :fssmile:

Yes, as you suggest some sort of short slide, and I would suggest not to worry about breathing - if possible... :idea:
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Re: April CTC - Rhythm Row

Post by JonT »

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?
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.

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 :fsbgrin:
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Re: April CTC - Rhythm Row

Post by plummy »

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.
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Re: April CTC - Rhythm Row

Post by Iain »

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!
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Re: April CTC - Rhythm Row

Post by Huw Thomas »

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
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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

Post by JonT »

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.

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Re: April CTC - Rhythm Row

Post by Shmoo »

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.
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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
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