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Was in downtown Austin this weekend and went for a morning run down by the water. There were a whole bunch of Concept rowers down on the dock at the boat rental shack. Pretty cool.
PS. check out some of the pictures in my profile. Seems like most of the top pros are all on C2's now.
I row 2000m 3 times a week, my best time is 8mins flat. Is that any good?
Also, am I wasting my time at 2000m, should I step it up to 5000?
Jason
Actually, it's been a great rehab tool lately as I'm rehabbing the broken scapula. It doesn't hurt the ribs too much either as long as I'm not pulling for times.
1:25 is my best 500m on the back of a couple 1:27s and 1:30s... Last year tho, haven't been near a rower all year.
Good workout for moto I found was an Olympic bar unloaded and a rower.
2000m, 50 squat thruster press
1000m, 30 squat thrust press
500m, 15 squat thrust press
1000m, 30 squat thrust press
2000m, 50 squat thruster press
Like doing a half hour moto and you'll probably vomit.
I'm in love with it. I am going to try the 5k meters tomorrow when I hit the gym.
Pit Row
Does the (#)R represent the amount of rest between sets?
I used to think I trained a lot for motocross, but man, rowers certainly know the meaning of pain! We used to train 10 times a week, which was just a tad ridiculous.
Having done a year's worth of rowing training, the biggest impact on lowering erg times is technique. The stroke needs to be as long as you can make it. If you're hitting a stroke rate of high 20s or low 30s, it's likely that you're not finishing the stroke. The pull starts at "the catch". At the catch, you should be leaned all the way forward, arms outstretched and knees up under your chin. Your back should be around the 11 o'clock position. The first thing you do is engage your thigh muscles. Rowing is all about the legs. Start the pull with a good thrust in the legs. Once you're moving along the slide, bring the back in to it. This is called "body rock". Essentially you rock your back over to about the 1 or 2 o'clock position (different coaches will tell you different angles, but you shouldn't go so far as to make getting back up too much of a strain). Then you bring the arms into it. The arms basically finish the stroke. At "the finish", your arms should be tucked into your sides, and the 'oar' should be at around your sternum. Whenever I'd finish an erg I'd always have red marks on my chest from hitting myself with the handles!
All this should be one fluid movement, and you should aim to have the leg drive, body rock and the arms finishing at around the same time. It can help to completely separate the different sections at the start, and gradually meld them together.
Rowing is also unique in that for half the time, you're doing no work. Taking advantage of the "recovery" is essential. A good rule of thumb is to spend twice as long recovering and preparing for the next stroke than the time spend on the stroke itself. I found it helped to start the stroke with empty lungs, take a breath during the stroke so that I'd be exhaling at the finish, and then take two breaths during the recovery.
As far as dulling the monotony, music is the enemy! Like all sports (including motocross), focus is key. Every single stroke has to be precise and powerful. Good results only come when you focus on breathing and technique and making each stroke the best it can be. Music is only a distraction. A good thing to do is set a reasonable split time target, and aim to get every stroke at that target time.
Wow, I didn't expect to type all that out, all I wanted to do was brag about my 5K times!
Happy rowing!
I did rowing in high-school. I loved racing other boats, but I hated erging. I still do. The dread of an upcoming 2k would sit in my stomach all day
Ergs suck, but they will whip you into shape REAL quick. Nothing beats that feeling when you finish and just collapse into heavy breathing and that sudden rush of dopamine.
I'm gonna go give mine a couple pulls for old times sake.
I've been off any type of exercise using my hands for 6months because of a badly broken wrist. My gym got a new concept 2 rower and I have been eyeing that thing off for two months now.
Today my surgeon gave me the all clear for full use of my hand, so the first thing I did was a 5000m @ 20:24mins 202.5/500m
This was my first time on a rower in about 7 years. I slowed down 3 times to drink some water and wipe the sweat off my face.
My technique got beter towards the end of the session, longer strokes with more power. I would have never pushed that hard if I didn't read the first page on this thread right before I went to the gym.
The gym also has a new ski erg, hopefully I can get myself into good shape for this season.
If anyone has any tips or workouts for the ski erg I would love to hear them.
Anyone with a good program for moto? I've seen progress but it's winter in Finland so i don't know how much better i'll be on a bike until about a month.
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