Training - Legs

[[old] seagulldc]

So here's a question. I don't feel like I'm using my legs enough. Is there some training trick to help me push harder with my legs before engaging my back and arms? Like everyone, I'm trying to have good technique, increase my speed, decrease my times, lose weight, and increase fitness. That's not too much to ask, right? <br /><br />Rachel

[[old] little weed]

i felt like that to start with. i DO feel my legs on longer rows (30 mins+) from my bum thru to the back of my thigh. someone who knows their stuff had a look at my technique and said it was fine. i have quite strong legs anyway from dance training. there's a curve thing on the pm3 that shows you, i think, the distribution of power through each stroke. you should be able to draw an even curve through each stroke. that should help to show you if your legs are doing enough. i'm sure someone will correct me if that is wrong.<br /><br />jane

[[old] KRed]

I seem to be having the same problem, Seagull... I feel like I'm using my arms for the stroke and my legs just to slide me back and forth. <br /><br />I'm not sure if it's my technique (having never been coached), or that I'm just not pushing hrd enough with my legs. <br /><br /><br />Too much to ask? nah... I want the same things!!

[[old] sian]

hi ladies <br />your legs provide 60% of your total power when rowing, followed by back (30%) and then arms (10%). by that you can see how important it is to make the most of all that strength (believe it or not!) in your legs.<br /><br />a few tips to help with leg drive:<br />- start from the finish with your body rocked back slightly in a strong position<br />- extend your arms away from the body<br />- rock forwards from the hips (keeping back in a strong postion) until the hands have extended over the knees.<br />- without changing the angle of your back, draw the knees up to the chest<br />- without lifting up the body position at the catch, push the knees down and away<br />- followed by back swing and draw through with the arms<br /><br />it is really important to keep the back in the rocked over position into the catch, then push away with the legs.<br /><br />just my two cents! <br /> love sian

[[old] 2Big2Cox]

I was doing the same thing the beginning of crew Push hard with your legs so that your butt comes off the seat it takes awhile to get used to but it works. After awhile your form will get better and your legs will get a real work out it also helps your times as long as you dont fall all the way off the erg.

[[old] Citroen]

<!--QuoteBegin-seagulldc+Feb 17 2005, 04:49 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(seagulldc @ Feb 17 2005, 04:49 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->So here's a question.  I don't feel like I'm using my legs enough.  Is there some training trick to help me push harder with my legs before engaging my back and arms?  Like everyone, I'm trying to have good technique, increase my speed, decrease my times, lose weight, and increase fitness.  That's not too much to ask, right? <br /><br />Rachel <br /> </td></tr></table><br /><br />Try strapless rowing, just rest you feet on the footplates rather than tying them down. That forces you to use your hamstrings rather than calf muscles on the recovery.<br /><br />I found that got my stroke rate down from 30-32 SPM to 23-25SPM. It's also helped me to improve technique.<br /><br />I've nearly reached 600,000m (I will pass that milestone tomorrow). I'm thinking of doing tomorrow's hour long session strapless. I did it for the last 10mins of a 30min row on Sunday. <br />

[[old] WebbedFeet]

I've read alot about strapless rowing. Being a newbie, I decided I wasn't ready for that. But I did try to concentrate on not depending on the straps and trying to keep my feet from leaning into them. I also tried to concentrate on slowing down during the recovery. I have been able to keep stroke rate at between 23 and 26 spm. It does seem to make a difference in my workout. One day, I'll try it strapless. However, I can't tell how much this is working my legs. I used to run and just don't see this as being as effective as that for legs. I hope I'm wrong.

[[old] neilb]

I am working on generating more leg power at the moment.<br /><br />Easiest fix is to get the technique right but on the assumption that technique is right (and this is covered in the posts above) then it is simply a matter of how you train. <br /><br />Two ways to go faster, higher spm or more power per stroke. Quick way to speed up is the higher spm but it is not as efficent, is more demanding on cv system and of limited potential. The only real way for long term improvement is more power per stroke and this requires development of a stronger/better leg drive.<br /><br />So, slow down the spm, which is very good anyway to help concentrate on technique, and work at producing split times at the lower rate. As the splits for a given spm reduce you must be producing more power per stroke. On the assumption that the technique remains sound then that extra power is being generated by improvements in the legs.<br /><br />Some routines I use are<br /><br />Longer rows (60 min) at steady 22 -24 spm and maintaining constant split.<br /><br />strapless rowing as it helps me maintain good technique.<br /><br />Maintaining power output measured in watts as a factor of spm. So, set the display to watts, chose you desired watts per stroke and row. The aim is then to keep the output in watts at the same ratio for each spm. <br /><br />So, if you chose say 8 you can row 5 mins at 20 spm mainatining 160 watts output, then 5 min at 22 spm manitaining 176 watts output, 5 min at 24 spm...and so on.<br /><br />I tend to do 60 min altering the rate every 5 mins between 20, 22, 24, 22, <br /><br />You may need to experiment a little to work out best ratio for you and you can play with times, spm, etc. The benefit, apart from developing more leg power, is that it also helps with training a smooth consistent stroke. This is beneficial as when you then speed up to say 27-8 spm or more you can still produce the same power per stroke and so you go much faster!<br /><br />Any training that requires you to work progessivly harder at same spm will help develop the legs but you need to stay disciplined and ensure that you are not "cheating" yourself by simply increasing spm to give better results. <br /><br />There will be other thoughts and ideas but the above works fairly well for me.<br /><br />Neil<br /><br />