Per allenarci efficacemente con un vogatore ad aria o con uno ad acqua, due sono i parametri da tenere in considerazione: la “stroke rate” e lo “split time”. Ed è di questi che ora parleremo.
Misurare e valutare le prestazioni della remata
Se sei alle prime prese con un remoergometro è probabile che ti trovi impreparato nel misurare e nel valutare le tue prestazioni quando voghi.
In questo articolo voglio quindi parlarti di quelli che sono i due parametri a cui devi porre attenzione quando ti eserciti con questo attrezzo: la stroke rate e lo split time.
Se combinati con una buona tecnica di vogata, costituiscono tutto ciò che ti serve sapere per avvicinarti al remoergometro con quel minimo di cognizioni necessarie per creati una solida base. E’ su cui poi costruire le tue prestazioni. Ed anche per trascorrere ore ed ore a praticare questo meraviglioso sport che è la vogata.
L’allenamento con un vogatore ad aria, oppure con uno ad acqua
Occorre per prima cosa precisare che questo nostro articolo si riferisce a chi utilizza i vogatori ad acqua o ad aria.
E’ infatti in questi due tipi di attrezzi che la resistenza, che il vogatore oppone all’azione di chi sta vogando, è legata all’intensità dell’azione dell’atleta: proprio come accade nel canottaggio in acqua.
Occorre inoltre chiarire che:
- ai fini della valutazione della bontà dell’allenamento sul vogatore, a differenza di quando ci si allena con altri attrezzi, la cosa che conta non è la velocità con cui ci si muove, ovvero la frequenza (o il numero) delle vogate;
- in questo caso, preso da solo, conta poco anche il livello di resistenza che abbiamo impostato sul damper del vogatore ( Il damper è la leva che controlla quanta aria entra nella gabbia con la ventola);
- allo stesso modo, singolarmente poco contano anche il tempo o la distanza percorsa vogando.
Per tutte queste ragioni, se ti ostini a vogare senza badare alle rilevazioni del computer di bordo potresti ben presto demotivarti o provare frustrazione.
Fatte queste premesse, possiamo ora parlare di split time e di stroke rate.

La stroke rate (i colpi di remo al minuto)
La stroke rate / colpi di remo al minuto, viene misurata in strokes per minute (s/m) ovvero in colpi di remi al minuto. Si tratta di un numero che, generalmente puoi visualizzare sul diplay del computer del vogatore.
Se, per esempio, ti alleni su un vogatore Concept2, questo numero lo troverai visualizzato nella parte in alto a destra o in basso a sinistra del monitor.
Indicando il numero di remate al minuto, la stroke rate indica quante volte al minuto viene tirata l’impungnatura del vogatore.
Usando una terminologia impropria, potremmo dire che la stroke rate è proporzionale alla “velocità” con cui ti stai muovendo sull’attrezzo.
In genere, un atleta allenato fa dalle 20 alle 36 remate al minuto, e questo numero è inversamente proporzionale alla distanza percorsa: in un allenamento, o in una competizione sui 2000 metri, la stroke rate sarà prossima ai 36 m/s, mentre si manterrà su valori decisamente più bassi in una maratona.
La stroke rate non ha nulla a che vedere con la velocità con cui stai facendo “correre la barca”. Questo chiaramente perché la stroke rate non tiene conto della forza che durante la vogata si impartisce sull’impugnatura.
Se sei un atleta e se vuoi percorrere nel minor tempo possibile una certa distanza (500, 2000, o 5000 metri), dovrai trovare la combinazione più efficace tra,
- stroke rate
- e forza impartita sull’impugnatura
per percorrere quella distanza nel minor tempo possibile.
Se invece stai solo facendo un allenamento, ricorda che puoi sviluppare lo stesso sforzo, ovvero la stessa potenza o bruciare le stesse calorie, sia vogando a 16 s/min che a 30 s/min.
Come sapere qual’è la stroke rate “ideale” per ognuno di noi
Se sei alle prime armi, e se vuoi sapere qual è la stroke rate più efficace con cui dovresti allenarti (ovvero quella col maggior sforzo e brucando il maggior numero di calorie), ti consiglio di fare il seguente semplice test – naturalmente facendo sempre attenzione tenere una corretta postura, indipendentemente dalla velocità.
Incomincia a vogare con una stroke rate inferiore ai 20 s/m, cercando di sviluppare la massima potenza possibile.
- La potenza che sviluppi, la puoi visualizzare sul monitor del computer in dotazione. Viene espressa in Watt.
- In alternativa, puoi monitorare la stima delle calorie orarie che stai consumando, stima che alcuni modelli di vogatori consentono di visualizzare.
Aumenta lentamente la velocità di vogata, ricordandoti che il rapporto tra il tempo di spinta e quello di ripresa dovrebbe essere di 1:2.
Nell’aumentare la velocità, tieni sotto controllo come sta variando la potenza che sviluppi.
- Noterai che, inizialmente la potenza aumenterà all’aumentare del numero di colpi al minuto, per poi arrivare ad un punto in cui non aumenterà più.
- Il punto in cui, pur aumentando la velocità smetterà di aumentare, è il momento in cui la tua efficienza di vogata è massima.
La stroke corrispondente alla tua efficacia massima, dipende dalla tua forma fisica e dalla tua tecnica di vogata e, nel corso dei tuoi allenamenti, non dovrai mai cercare di superare tale valore. Con il tempo vedai che pian piano aumenterà.

Lo split time (l’andatura riferita a 500 metri di distanza)
Lo split time non è null’altro che il tempo che ci metteresti – all’andatura che stai tenendo sul vogatore – a compiere 500 metri di distanza.
Così come i podisti misurano tradizionalmente la propria andatura tenendo traccia del tempo impiegato per compiere 1000 metri, nel canottaggio solitamente si usa come lunghezza facendo riferimento ai 500 metri (per varie ragioni che non siamo a spiegare in questa sede): anche con i remoergometri (cioè con i vogatori indoor) si è “ereditata” questa tradizione.
A differenza di quello che avviene visualizzando la potenza prodotta o le calorie consumate, lo split time è molto meno sensibile alle piccole variazioni di rimo che avvengono tra un colpo di remi e l’altro: risulta perciò il parametro più comodo da tenere sotto controllo durante un allenamento.
Così come un vogatore professionista sa esattamente qual è l’andatura che deve mantenere in ogni tratto di una competizione, presto anche tu imparerai a conoscere quali sono i tuoi ritmi, e a fissare i tuoi obiettivi d’allenamento in termini di split time.

Lo stroke rate e lo split time sono due valori indipendenti
Come avrai ora capito, stroke rate e split time sono due variabili completamente indipendenti: una non ha a che vedere con l’altra.
Infatti, una stessa andatura – ovvero uno stesso split time – può essere mantenuta,
- con una bassa stroke rate – facendo lavorare di più i muscoli
- con un’alta stroke rate – facendo lavorare maggiormente il sistema cardio circolatorio.
Sotto questo aspetto, si può pensare ad un vogatore come ad una bicicletta col cambio, dove il numero di colpi è equivalente al numero di pedalate al minuto.
A differenza della bicicletta però, sia il remoergometro ad aria che quello ad acqua, non hanno il cambio meccanico in quanto la resistenza che le pale incontrano alla rotazione dipende dalla forza che il vogatore imprime sull’impugnatura.
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