It’s been a while since I took side video, either on the erg or in a boat. I had a little time yesterday, so I decided to do it.
To keep it reasonably short, I did 30 seconds each at 8 different rates from 18 to 32spm.
Workout Summary - media/20171108-1200290o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|01136|04:30.0|01:58.8|275.2|24.9|157.3|177.0|10.1 W-|01099|04:00.0|01:49.2|268.6|24.4|154.3|176.0|11.7 R-|00042|00:30.0|05:56.3|133.4|15.3|176.7|176.0|05.5 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00124|00:30.0|02:01.2|172.7|14.5|124.0|131.0|17.1 01|00123|00:30.0|02:02.2|187.9|20.3|137.8|143.0|12.1 02|00130|00:30.0|01:55.6|221.0|22.4|147.5|150.0|11.6 03|00133|00:30.0|01:52.4|243.8|23.7|153.2|157.0|11.3 04|00139|00:30.0|01:47.8|275.8|25.5|160.8|164.0|10.9 05|00145|00:30.0|01:43.6|311.1|27.8|166.6|170.0|10.4 06|00150|00:30.0|01:40.3|344.6|29.7|170.9|172.0|10.1 07|00156|00:30.0|01:36.3|391.7|31.7|173.5|176.0|09.8
The first strokes are taken at about 30 seconds in. So to specific stroke rates start at these times.
- 18: 0:30
- 20: 1:00
- 22: 1:30
- 24: 2:00
- 26: 2:30
- 28: 3:00
- 30: 3:30
- 32: 4:00
What do I see?
- To my untrained eye, the drive looks OK. The recovery less so. I am breaking my knees too early on the recovery and my body is swinging way too late. This is going to be a bitch to try to change. It’s a pretty ingrained habit.
- It looks like I am overcompressing at the catch. My legs are not separating as much as they were, but they are not solidly together at the catch. I think earlier body prep would help with this.