Rowing Questions (Concept 2)

cmyk

Starting a new thread as I don't want to take the 1000m row time one too far of topic. Looking for some advice on a few things.

Damper/Drag Factor
From the reading I've done it seems a drag factor for men averages between 115-125, setting this in the middle for the moment gives me a damper setting of 5-6 on this machine. I presume this is just a case of playing within this range with regard to workout times and technique?

Stroke Rate
Do people generally use the same stroke rate for different distances (500/1000/2000etc) and just adjust their power output within that depending on distance?

Technique
I don't think mine is too bad (as a starting point but clear that it'll need a lot of work) at low power output at least, once I increase it, the force curve seems to go a bit 'lumpier' but have someone who offered to come out and give me some pointers on it. Small divot just before peak curve which I think, from reading is the final portion of hip drive?

The Guvnor

http://www.boards.ie/vbulletin/showpost.php?p=75184620&postcount=312

I have never used the damper feature 3.5 for me.

Just so people know I am currently 112-116kg and 6ft2andabit so it could be considered low.

Just don't analyse it too much, more time on erg is the key at the start imo!:)

cmyk

Thanks Guvnor, I hadn't seen that other post. Interesting you have the damper set that low, I'll take your advice and try to put the time on the machine and play with settings.

Would you recommend rowing longer distances to get a better guage of what settings work? eg 2k, rather than as you say almost 'muscling' through a 500?

ling-zing

the damper setting should correspond to the weight of the individual rowing,unless he/she is rowing less than 500m pieces for strength building

basic guidelines are these for drag factor not damper setting

250lbs - 139
200lbs - 132
175lbs - 125
150lbs - 120
125lbs - 114

all ergs are different so you need to check drag factor on each one,not just the damper setting

stroke rate depends on the length of the row or the desired purpose of it,on the links below there are workouts that call for you to increase your spm as the workouts progresses,i've found these really helpful in my training

e.g.

2 x 4000m rate increase / 4 min easy
Row two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Row for four minutes at light pressure during the rest period.


with the force curve your looking for it to be a mirror of itself if you split it down the middle ,same going in as coming out


here is a few links to workouts

http://www.concept2.com/us/interactive/workoutoftheday.asp

http://concept2.co.uk/training/interactive

http://thepeteplan.wordpress.com/the-pete-plan/

The Guvnor

I don't think 2k is long enough - minimum 5k or 20mins and ideally 30mins.

Just take it nice and easy at the start don't be concerned with your splits - sometimes we used to cover the splits and just see the spm.

cmyk

Great stuff guys, going to do a half hour piece tomorrow evening.

The Guvnor

Let us know how you get on.

cmyk

The Guvnor wrote: »

Let us know how you get on.

6794m and spm was between 26-28. Had it on force curve for most of the 30mins...really can't get a nice curve going, bit of a table top was the most consistent I got it? Do many people use that as a guide? On the plus side...no arse numbness.

The Guvnor

By force curve do you mean you were on watts?

I've never used this.

I always set the paceboat if on a model c/d and have it on 500m pace.

26-28 is quite fast for 30 mins - if you can maintain your distance and or improve on it and slowly get the spm down to 22-24 that would be excellent.

Just doing 30 mins is a great start and a fast way to improving your technique.

Well done.

cmyk

The Guvnor wrote: »

By force curve do you mean you were on watts?

Here's a pdf with a bit about it.

I'll throw in a few more longer sessions (and learn how to use the paceboat settings)

ling-zing

yeah i row with the force curve most of the time,i find it helps to keep the stroke smooth

here is a warm up drill that breaks down the stroke,might help you understand why your getting a table top curve


1) start with straight legs and pull 10 strokes just with your arms

2) open your hips on the next 10 so you lean back and forward on each stroke

3) slightly bend your knees on the next 10 about one quarter of the way and using hips and arms to finish the strokes

4) next 10 bend your knees half way

5) next 10 three quarter bend of the knees

6) final 10 are full strokes

as the guv said try get your spm down to 22-24 for longer pieces,