Going Strapless

[still33]

Okay, I understand the rationale for erging strapless. I do it occasionally tho don't much like it. I end up pushing my heels down on the back of the stretchers to have something to pull on, which I imagine is frowned on. I usually erg at about 28 rating, strapless lucky to hit 20-22. With a more explosive drive I can keep my 500 meter pace respectable but nowhere near what I can do when strapped and going for a PB. Should I still go strapless at least some of the time for forms sake? ( probably more useful for OTW rowing which I plan to take up this spring.) I have gotten somewhat better strapless- is there a long learning curve? I just like the rhythm I can get going strapped in that I can't see possible strapless.

Appreciate all input.

[PaulS]

Stick with it, you will eventually be able to accomplish whatever rate at which you should be training. (for the most part)

Think of it this way, if you need the straps to raise the rate to achieve a faster pace you are not really driving any harder, just more often ("Trading rate for pace"). This will soon be maxed out and you will need to learn how to drive harder in a controlled manner, and strapless is the way to learn that. I'd also suggest 10m per stroke to establish a good ratio.

If you need to go faster than 1:24/R36, then I suppose strapping in may be needed, but that's pretty rare.

[tomhz]

Stick with it, you will eventually be able to accomplish whatever rate at which you should be training. (for the most part)

Think of it this way, if you need the straps to raise the rate to achieve a faster pace you are not really driving any harder, just more often ("Trading rate for pace"). This will soon be maxed out and you will need to learn how to drive harder in a controlled manner, and strapless is the way to learn that. I'd also suggest 10m per stroke to establish a good ratio.

If you need to go faster than 1:24/R36, then I suppose strapping in may be needed, but that's pretty rare.

I agree from my own experience, although I find it very hard to learn to row fast when not strapped in.
Let me put it this way: It took me a lot of practise to row strapless and relaxed faster than 2:04. I cannot imagine to do a PB without straps on anything shorter than 3K. My strapped 10K PB space is about 1:57 and I could do a 10K@1:59 without straps. I got close to a HM PB last month without straps.

Tom

[still33]

What kind of rating can you row strapless at and do 1:59 for a 10K? Do you pull yourself back with your heels at all?

[iain]

I cannot imagine doing what I think you mean with your heels for any length of time. I am still learning strapless, struggling to stay under 2:00 or over 25SPM, but this doesn't seem to have attracted the attention of those better qualified to advise, so here is my take:

If you get a strong pull with your arms after the leg drive has finished and your hands go away as fast as they come in, then you will follow up the slide with your feet not leaving the plate. You can't accelerate the rate by pulling on the straps, so will always have a "relatively" relaxed recovery. But if you are lazy and rely predominantly on your legs, or pull early with your arms while still driving with your legs, you sale off the footplate, the handle will still take you back, but I have seen the rating hit 17 on bad examples. Hence this punishes these mistakes and makes you be sequenced and consistent. This is one of those exercises where if you can do it easily you don't have the faults it highlights and it doesn't give you much benefit. However, if it is difficult then your technique can be improved (arms and legs together are working against each other and so some of the energy is wasted) and rowing strapless will help.

Regards

Iain

[tomhz]

What kind of rating can you row strapless at and do 1:59 for a 10K? Do you pull yourself back with your heels at all?

Rating on a strapless 10k@1:59 is 25 SPM for me.
I never pull back with my heels.

Tom

[Citroen]

Do you pull yourself back with your heels at all?

I thought the whole point of strapless was to stop you pulling back. You learn to fold your legs using hamstrings rather than using calf muscles to haul back on the recovery.

I love strapless rowing and do most rows over 5k that way.

[johnlvs2run]

Do you pull yourself back with your heels at all?

Yes, everyone who rows "strapless", pulls themselves back with their heels.

[PaulS]

Do you pull yourself back with your heels at all?

Yes, everyone who rows "strapless", pulls themselves back with their heels.

While this is correct in a very literal sense (just as in a boat one must pull at the footstretchers during the recovery), what should be clear is that if you feel like you are having to pull yourself back while strapless, you are doing too much pulling at the heels. Worse yet would be the feeling that you have to "grab" with your heels to keep from leaving the footplate.

With 6-8lb of bungee tension pulling back on the handle and the slope of the rail, 90% of the return force is already provided. This can easily be proved by putting the feet on the footplate alone and rowing quite well, but that also requires holding the feet up against gravity (we can't 'relax' doing that) and it's better to let them rest in the Flex Foot, or better yet, the Swing Sling (Tm).

[Argy]

Can vouch for the Swing Sling (Tm) from Paul. They certainly helped me, I do almost all of my rowing strapless and only strap in for short distance PB's. I now even think that is a comfort thing for when life gets difficult two thirds ofthe way in and you want to stop.

Thanks Paul