Indoor Rowing
42 watchers
12 Apr
9:26am, 12 Apr 2024
42,648 posts
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Nellers
When I do a longer warm up (for hard intervals or a 2k test) I often do a rate ramp to get started with 1 minute each at 16-18-20-22-24 before doing some 5 stroke bursts. Those burst can hit 38-40 but only for 5 strokes. The minutes at 16 can take a fair few strokes to "settle in" to that rate to be honest. Conversely, and I know we're talking about a very different set of athletes and situation, the boat race crews last week averaged mid-30s rates for the 6-and-a-bit km on the Tideway. plus.britishrowing.org That's an article from British Rowing talking about pros and cons of high v low rate rowing in races. It's talking about on the water but most of the arguments apply to erging too. Low rate: Longer stroke, more distance per stroke, more reliance on strength and power in the drive, emphasises a powerful drive. High rate: Shorter strokes, more reliance on cardio than strength, more energy lost changing direction at either end of the stroke, emphasises precision in the recovery (slightly less so on the Erg I guess?). My 2k PB was set at 32 average but the last 500 was at 36 average, peaking at 41. I reckon the bottom line is that what suits you is what you should use but you've got to try to get the basics right at whatever rate you choose. |
12 Apr
11:40am, 12 Apr 2024
3,136 posts
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Muttley
38-40 spm??? Never seen on my PM! Routine 30 mins at steady 20 spm 2k+18 today. I moved my footrests up a notch so the strap is now higher on the foot, slightly above the lowest laces on my trainers. It seemed to give a better connection when starting the drive and less pull on the straps when ending it, but that might just be in my head. |
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12 Apr
12:15pm, 12 Apr 2024
42,649 posts
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Nellers
I just checked my all-time 100m and it was ave 52! Very little leg in that though, I think. Convention is to have the strap lower but if that works for you, Muttley, give it a go. You can always change it back if it stops feeling right. |
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12 Apr
12:35pm, 12 Apr 2024
3,137 posts
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Muttley
Plenty of articles online about footstraps but annoyingly very few informative pictures. I did find this one, which more or less reflect where my straps are now. I think. |
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12 Apr
3:09pm, 12 Apr 2024
42,650 posts
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Nellers
I guess that’s about where I am actually. |
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12 Apr
3:11pm, 12 Apr 2024
3,138 posts
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Muttley
I'm size 10 to 10.5 in trainers and I have the footrests with three holes showing.
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12 Apr
4:46pm, 12 Apr 2024
13,311 posts
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Jef
I have the straps quite high up the foot but not too tight. I have 5 holes showing. I set it such to discourage overreaching. … also, I only strap in for stuff that’s 26 spm or over. 70% of rows are strapless. |
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12 Apr
7:23pm, 12 Apr 2024
42,651 posts
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Nellers
That amount of strapless work is going to be doing wonders for your stroke, Jef. I know you'd said you did a fair bit but I hadn't realised it was that much! I have the footrest set with 2 holes spare, so in the holes marked "4". I'm in a size 9 but the shoes I row in have almost no heel o sit quite deep in the footrests compared to, say, cushioned running shoes. |
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12 Apr
7:26pm, 12 Apr 2024
42,652 posts
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Nellers
While I'm sharing links I listened to this earlier today. The chap being interviewed was a strength and conditioning coach for British Rowing and is now working with the Chinese rowing federation. Lots of interesting stuff in there. The biggest takeaway for me was that he thinks that there's a much stronger correlation with 2k performance to back squat than deadlift because there's a far higher proportion of force generated by knee flexion in the stroke than from the hip hinge. |
15 Apr
2:34pm, 15 Apr 2024
13,787 posts
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sallykate
Today's session was a warm up, WOD, cool down then a few more metres to see me right for the final day of the April Fool's Challenge. I might take a day off from the thing tomorrow. |
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