Please Help With My Technique

[old] Johnny S · Post by **[old] Johnny S** » January 27th, 2006, 6:26 pm

I'm trying to improve my technique. My current stroke rate is 26 (drag 125) but I've read on this forum that it should be more like 20. The problem for me with rowing at this rate but still keeping the split time reasonable is that my legs burn out before my lungs. To compensate for this I end up using my arms more to rest my legs which is defeating the whole point. Any advice would be greatly appreciated. Have a good weekend!!!!!!!!!!!!!!!!

[old] PaulS · Post by **[old] PaulS** » January 27th, 2006, 6:37 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Johnny S @ Jan 27 2006, 02:26 PM)</div></td></tr><tr><td class='quote'>I'm trying to improve my technique. My current stroke rate is 26 (drag 125) but I've read on this forum that it should be more like 20. The problem for me with rowing at this rate but still keeping the split time reasonable is that my legs burn out before my lungs. To compensate for this I end up using my arms more to rest my legs which is defeating the whole point. Any advice would be greatly appreciated. Have a good weekend!!!!!!!!!!!!!!!! </td></tr></table> What Pace are you achieving at your 26, if it is 1:56-57, it would be in a reasonable ballpark. Also, a few more specifics about yourself would help to narrow the scope of guessing (age, wt, ht, gender, Erging experience). SR20 training is quite a change from a 26, and maintaining the same pace is going to require much higher peak force generation which will be costly to your legs. Cheers.

[old] Johnny S · Post by **[old] Johnny S** » January 27th, 2006, 7:01 pm

PaulS Thanks for the reply, hopefully the following info will help. Age 36,Weight 87Kg, Height 5ft 10, male, been rowing for approx 6 months. Quoting a pace is difficult at 26 s/p because I just seem to end up at that stroke rate regardless of the distance I do (2K,5K,30Mins or 10K). My training is geared to improving my 2K time which is 7.27.4 at the moment. Thanks for your time John

[old] Citroen · Post by **[old] Citroen** » January 27th, 2006, 8:00 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Johnny S @ Jan 27 2006, 11:01 PM)</div></td></tr><tr><td class='quote'>PaulS Thanks for the reply, hopefully the following info will help. Age 36,Weight 87Kg, Height 5ft 10, male, been rowing for approx 6 months. Quoting a pace is difficult at 26 s/p because I just seem to end up at that stroke rate regardless of the distance I do (2K,5K,30Mins or 10K). My training is geared to improving my 2K time which is 7.27.4 at the moment. Thanks for your time John </td></tr></table> Which gym do you row at? You'll find me in Basingstoke Centre Gym (upstairs on a model D) most days except Sundays.

[old] Johnny S · Post by **[old] Johnny S** » January 28th, 2006, 6:35 pm

Citreon I do most of my training in my works gym at RAF Brize Norton (a nice drive from Basingstoke everyday, not). Santa was kind to me this year and brought me a model D which is now in the garage. Your timings are very impressive, it will be a long time before I get anywhere near them. Have a good rest day this Sunday John

[old] PaulS · Post by **[old] PaulS** » January 29th, 2006, 10:35 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Johnny S @ Jan 27 2006, 03:01 PM)</div></td></tr><tr><td class='quote'>PaulS Thanks for the reply, hopefully the following info will help. Age 36,Weight 87Kg, Height 5ft 10, male, been rowing for approx 6 months. Quoting a pace is difficult at 26 s/p because I just seem to end up at that stroke rate regardless of the distance I do (2K,5K,30Mins or 10K). My training is geared to improving my 2K time which is 7.27.4 at the moment. Thanks for your time John </td></tr></table> To help regulate SR and Ratio for new Athletes, my first piece of advice is to make sure you get technique inline, hopefully by having someone who knows, help. The Second piece is S10PS. "S10PS" - Strapless, 10 meters per stroke 1) Set up your Drag Factor to be 110-115 (If you have a Model C or D Indoor Rower) 2) No more straps holding your feet down 3) Set up for a number of meters (6500 as an example, more if you like.) 4) From the very first stroke, take the catch on the 0's (6500 pull, 6499-8-7-6-5-4-3-2-1-catch-6489-8-7-6-5-4-3-etc...) 5) Target the same Pace for each stroke, so the whole workout is "steady state" with regards to pace. 6) Remember the 10Meters/stroke goal and try to time everything so that the handle never stops moving. With the PM2 this is pretty easy, because you see every meter counting, with the PM3 the display updates every 0.5 sec so the "0" only shows up every few strokes so must be guessed at, but that becomes easier once you realize that you can expand the scope to 10 strokes/100m. Use your current Paces for various distances as a guide to the pace target for the day, and let the Stroke rate be regulated by the 10m/stroke. If you haven't rowed strapless before, it may be wise to just loosen them at first, to avoid flinging yourself off the back of the Erg, with the eventual goal of not using the straps at all. (This is just for training, you still get to use the straps and rate freely when going after a PB. Though you may break right through some PB's while strapless since you are still early in your training.) Cheers.

[old] ljwagner · Post by **[old] ljwagner** » January 29th, 2006, 2:31 pm

What about some interval work to target the burnout in his legs, and allow good recovery, then repeats ? Improve his lactate processing in his legs. Sounds to me he has better upper body conditioning, and needs to maintain that while improving the lower body powerhouse. Six months is not much time to have been rowing. Sounds like perhaps a slightly slower pace, both spm and time for 2k, for distance, will help him out, too. His 7:27 is a very good 2K time. A little patience would be appropriate. I'm curious as to his actual strength in leg press vs bench row. Not single repetition strength, but for a set of 12-15. Should be about 2:1 or higher, yes ?

[old] Johnny S · Post by **[old] Johnny S** » January 29th, 2006, 6:49 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ljwagner @ Jan 29 2006, 01:31 PM)</div></td></tr><tr><td class='quote'>What about some interval work to target the burnout in his legs, and allow good recovery, then repeats ? Improve his lactate processing in his legs. Sounds to me he has better upper body conditioning, and needs to maintain that while improving the lower body powerhouse. Six months is not much time to have been rowing. Sounds like perhaps a slightly slower pace, both spm and time for 2k, for distance, will help him out, too. His 7:27 is a very good 2K time. A little patience would be appropriate. I'm curious as to his actual strength in leg press vs bench row. Not single repetition strength, but for a set of 12-15. Should be about 2:1 or higher, yes ? </td></tr></table>

[old] Johnny S · Post by **[old] Johnny S** » January 29th, 2006, 7:03 pm

ljwagner You are pretty spot on, I'v done a lot of weights in my time and typically my legs have not been trained as hard as my upper body. As for the leg/chest press ratio it is difficult to say as I'v never been a strong bencher, my shoulders and triceps make up a lot of my strength. If I had to quote a figure I'd say its 3:1. Thanks for the advice John

[old] ljwagner · Post by **[old] ljwagner** » January 29th, 2006, 10:09 pm

That was supposed to be leg press to bench row ratio. If your bench row is the same as bench press, its the same.

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