It is clear that any rowers speed fluctuates over a race, a training session, an entire season and throughout a career. If you are serious about rowing competitively, you will utilize everything available to ensure +%speed. In an age of personal GPS and fitness measurement devices, you can know for sure if you are achieving +speed.
The bottom-line ... things that easily create +%Speed
- good diet
- ample sleep
- regular training
- effective power to weight ratio (lowering your BMI)
- well maintained equipment
The next level ... don't go blindly
Seeking ways to further achieve +%Speed comes with deeper levels of training, technique and advanced equipment. It is here that many athletes wander blindly and don't actually know if the changes they are making are effective.
You need to measure, track and record your speed to know if you are achieving +%speed, =%speed or -%speed.
I suggest that every rower needs to know three levels of speed:
1. Top - fastest speed achieved over a race distance under race conditions (1km or 2km)
2. Hard-deck - slowest speed recorded over a race distance under race conditions (1km or 2km)
3. Running - average speed during a steady state session measured against heart rate (and/or
power) and strokes per minute.
From this data set, you will be able to determine if the changes you are making are creating +speed.
Independent, evidential and anecdotal testing continues to show a +5% Speed with RANDALLfoils
