SETTIN’ THE PACE: The Reitz way for setting the proper stroke rate

In order to determine the proper stroke rate for racing, one must first gather data. It seems to me that this critical step is the most difficult for people to accomplish. There are various ways to quantify exactly what we are doing in the boat. I am a fan of using a heart rate monitor because it has both exertion and time measurements available; however, others have been successful using a knot meter or even a Global Positioning System (GPS). The bottom line is, you really only need to duct tape a stopwatch with a split function to the deck of your boat to get started. Don't be intimated by all that "gear-crap", just get in the water with a watch and get started! You'll take it to the next level if, and when, you decide you need to.

Next, we need to explore, and "tune-in" to 3 basic mental/physical functions going on in our body as we paddle:

What rate we feel is "too hard"?
What rate we feel is "too easy"?
What rate we feel "we can hold" for a while?

Additionally we need to factor in how long your "typical" race(s) will be? Or, is there one big race your are shooting for and what is your expected finish time? Of course, we must also factor in the concept of "on-time" to our discussion of stroke rate. "On-time" is defined as being the segment of time you expect to be going at race-pace. Let’s define pace as the function of stroke rate, or exertion, over time.

Our objective is to become familiar with something I call our "Perceived Level of Exertion" (PLE). We need to equate stroke rate values to "the way we feel" at various exertion levels.

Okay, how do we do this? Personally, I set three levels of exertion (Hard-Medium-Easy), then I paddle at the rate I defined as easy and look down at my watch. I count strokes for a 15-second period then multiply by 4 in my head in order to get a stroke per minute value. I repeat this process for each level of exertion. After doing this for several workouts in a row, I begin to equate a stroke rate value with how I feel. In so doing, I am creating a PLE.

Next, to make things more precise, I set up a fixed "loop" course of about 8 - 10 minutes. It is good for consistency’s sake to do these workouts on flatwater, but if you only have ocean available, that's what you use. It is more important to obtain the data than worry about where you are paddling.

I try to find 4 split-points that are close to being equal distance apart, but again this does not have to be exact by any means. I use "fixed" markers, like buoys, moored boats, sign posts on the shore, you name it, as "split-markers". I then set off to do some PLE experimentation.

The first loop I go as hard as I can, making note of each 1/4 split. I capture those times and write them down, or at least remember the "seconds" at each of the four split-points and jot them down on the deck of my boat. (You will need a wax pencil for this exercise.) During the time I am sprinting from split to split, I count intermittently my stroke rate for a 15 second period. I jot that down too.

Then, after I am rested, I do another loop trying to go SLOWER to the first marker, but finishing faster than the first loop. I also keep track of stroke rates during this loop too. Then I will do another loop, this time getting to the first marker faster to see what effects this has on my finish time. Next, maybe I'll try to get to the third split time either faster or slower to see what effects that has. The key is to experiment and record the data. What you are trying to do is become familiar with how your body reacts to varying degrees of exertion at various points on the course. You want to do these experiments over the course of several workouts until some of the values become apparent as being optimal for your personal PLE.

After collecting this data, it is necessary to evaluate it to find out what your max stroke rates are at varying levels of exertion and how that equates to your heart rate. You can then begin to do some longer workouts with confidence. Finally, once you understand these values you can start applying common-sense rates to various race/training conditions and durations. For example, the longer I go, the more I know I need to back off the max levels and try to fall into something I can "hold" for a longer duration. The key here is that I now have some numbers I can monitor and begin to work with! This is the crucial first step in understanding your pace strategies…. a.k.a. your stroke rate. Further, it is important to note that this is a highly individualized exercise. I have left out numbers and equations because it is of utmost importance that you define your own pace based on your own data. Have fun with it!