Row your way to a better bike split this winter!

shotgunmcos

From Tritalk.co.uk

I used to be a rower so might be biased but I do believe this article. Most of the rowing stroke force comes from leg drive. Its a long and smooth drive too working its way down the phases of your quads from hip to knee. The finish of the brings in your arms but your shoulders are always engaged. Most of the rowers I know that have turned to Tri have decent bike splits and good strength and lungs for the water. If only swimming wasn't so technical and running so weight dependent :rolleyes:

...ah the days of 12 x 500m at 2k pace minus 2 secs with 60 secs rest..

I reckon its the one of the best cross training workout for a triathlete as long as you apply the right technique and use a Concept 2 machine

Row Your Way To Triathlon Fitness In The Gym

Published: Nov 8th 2010 1:45 PM EST by TriEurope
By Tawnee Prazak
The rowing machine is as versatile as the triathlete. In one rowing workout, major muscle groups for swimming, biking and running are put to work—no transition required. Rowing develops strength, power and aerobic endurance simultaneously. “Rowing is the endurance athlete’s secret weapon that no one wants to talk about,” says longtime triathlon coach and triathlete Robert Beams.
Why Rowing
At first glance, rowing appears to be a swimspecific workout. While this is true to an extent, it’s the bike that gets the biggest boost from rowing. “From a triathlete’s perspective, rowing develops power for cycling better than it does for swimming,” says Will Kirousis, a triathlon and cycling coach. “It’s majority legs; the arms just finish the movement.” Explosive leg power comes into play during the drive phase of rowing. Just look at the triple-digit wattage—arms alone can’t do that.
Still, don’t discount the benefits of rowing for swimming. Rowing builds upper-body and core strength, and the arm pull-through phase mimics the catch phase of a swim stroke. Beams says he’s seen athletes shave seconds off their average 100-metre pace after taking up rowing. “It can’t improve technique but it does build strength,” he says. “It’s also a great tool for increasing range of motion in the shoulders and back.”
Then there’s the cardiovascular fitness component. The full-body constant motion nature of rowing is effective for building aerobic and/or anaerobic endurance. Rowing packs a double punch: It enhances cardio fitness while you strength train.
When to Row
Rowing can break up the monotony of swim-bike-run without taking you too far from the specificity of triathlon. Incorporate it into gym days—row 500 to 1000 metres before or after lifting weights—or do a brick workout that combines rowing with a spin class, running or even a swim.

Rowing is a reasonable substitute when swimming in a pool or open water isn’t possible. Also, rowing is non-weight-bearing, making it useful in rehab situations. “It can keep you healthy and in the game if you’re dealing with an injury,” Beams says.
Just don’t overdo it. “Don’t let rowing replace swim-bike-run, Kirousis says. “Remember, it’s just a cross-training tool. While in season, row after a major event or in a transition period to clear your head. In off-season, use it to build fitness.”
How to Row
Like swimming, rowing is highly technical. Doctor and rowing coach Thomas Mazzone identified the phases of rowing as catch, drive, finish and recovery. In the catch phase, the arms are extended and the legs fully bent. The legs are responsible for initiating force in the drive phase. When the legs reach the point of half extension, the arms follow with a strong pull, bringing the bar into the chest. The legs then extend as you reach the finish, followed by the arms releasing into the recovery. It’s important to maintain good posture throughout the entire movement; don’t slouch or hunch over, especially during the catch. However, it is okay for the back to have some forward-backward movement to enhance power.

MrCreosote

Doctor and rowing coach Thomas Mazzone forgot the fifth phase of rowing- vomit next to the erg, then black out.

Rowing is hard!

shotgunmcos

Ha ha its a tough sport thats for sure :cool: Next time I pass the gym I might hop on for 5 mins just to get the feel of it.

Was thinking about this last night actually and I do believe that Yoga/Pilates and Rowing are 2 of the secret weapons of some of the more modest champs. For example in Yoga last week I happened to notice the guy who kicks everyones ass in the pool, down the back of the class. I've also seen the guy who kicks everyones ass on the track doing his thing on the rower, his technique wasn't bad either! Hmmm...

tunney

shotgunmcos wrote: »

Ha ha its a tough sport thats for sure :cool: Next time I pass the gym I might hop on for 5 mins just to get the feel of it.

Was thinking about this last night actually and I do believe that Yoga/Pilates and Rowing are 2 of the secret weapons of some of the more modest champs. For example in Yoga last week I happened to notice the guy who kicks everyones ass in the pool, down the back of the class. I've also seen the guy who kicks everyones ass on the track doing his thing on the rower, his technique wasn't bad either! Hmmm...

Push ups, rowing, skipping.

planning on any sport specific training this year? Or hoping challenge change the format to vanity/row/skip from swim/bike/run?

(Can't really talk as I'm not training )

shotgunmcos

tunney wrote: »

Push ups, rowing, skipping.

planning on any sport specific training this year? Or hoping challenge change the format to vanity/row/skip from swim/bike/run?

(Can't really talk as I'm not training )

LOL yeah I'll do a bit ! Its my way of surviving 20 weeks of constant base Z1 Z2 Z1 Z2 Z1 Z2 ZZZZZZZZZZZZZ without going crazy

Maybe if they did I'd win, although Chrissie can probably pull a sub 7 2k and do a thousand push ups :cool:

tunney

shotgunmcos wrote: »

LOL yeah I'll do a bit ! Its my way of surviving 20 weeks of constant base Z1 Z2 Z1 Z2 Z1 Z2 ZZZZZZZZZZZZZ without going crazy

Maybe if they did I'd win, although Chrissie can probably pull a sub 7 2k and do a thousand push ups :cool:

Ah the joys of Fink.

If I ever get back training I won't have boring Z1 Z2 at all at all. Nor do any of the people I work with

Notwitch

now it gets interesting!

Tunney & those you train with - bypassing Z1/Z2 because of their 6/7 years in the sport gives them the base to afford to take that route?

shotgunmcos

tunney wrote: »

Ah the joys of Fink.

If I ever get back training I won't have boring Z1 Z2 at all at all. Nor do any of the people I work with

Unfortunately for running and cycling my base (or lack of) is my limiter. Whether it be Fink or I pay some fool 100yoyos a month thats just waht it is.

Whats yours? You could probably help those chicken wings with some rowing you know