In the off-season I did lots of long, low rating pieces (up to 90 minutes at 18-20) but now I’ve cut out the UT2 stuff [/quote]
The question is how much POWER were you cranking out in your “old” UT2 sessions? What were your old splits as compared to what you are stroking now at the higher rate?
and am doing my longer rows at a higher rating. I wouldn’t say the hour at 1:57 was UT2 - it was on the border between UT2 and UT1. [/quote]
what was your spm for the 1:57 row?
I’ve been in contact with an exercise physiologist who does research for FISA (world rowing governing body) and he feels that, unless technique is a major problem or the purpose of the session is recovery, rowing at rates less than 23-24 is a waste of time.[/quote]
Absolute bullshit. Try erg rowing with low drag (DF less than 115), unstrapped, at low rating (16-20), with high power and tell me that is a waste of time. Better yet tell me that after doing an off-season of that kind of training, and then strapping in and putting the drag back to “normal”… it’s the equivalent of upgrading from an automatic 4 cylinder to a turbo V8 stick. ZOOOOOOOM !!
I’m planning to incorporate his advice in my training for the upcoming year.[/quote]
That’s fine if you want to trade rate for pace. Your erg times will not improve as much as if you try the high power approach.