Another drag factor question

[Englishman116]

I have been rowing for about 6 weeks. I have never been on the water but would like to row in a college such as Northeastern or Geroge Washington University.

I am 6'4'' 195 lbs and am a junior in high school. i have been shown the proper technique on the erg. i did a 2k test 4 weeks ago and rowed a 7:08.3 (1:47.1 split time). However, I rowed this at a damper setting of 9.

After being shown the proper technique, my rowing instructor told me to row at a setting of 3-5. I cannot hold the same 2k pace at the lower damper setting. The problem lies within the stroke rate. I could easily pull a 1:47 at a stroke rate of 26 on a damper setting of 10, but I cannot do the same at the lower damper settings. I can pull hard but I am not acclimated to rowing faster (at a stroke rate of 32+).

My question is: If I were to apply to these D1 universities, would they care if I rowed my 2k tests at a damper setting of 10? Or would they only take my time into account?

[JohnFlynn]

Keep the damper a bit high, sicne your big it may help. That shouldnt be your main concern however. I'm not sure if it was you I told this before, but by what you have told me it seems that your in despirate need for some cardio work. Rowing a 2k at a stroke rate of 26 is very low, it is most common (at least where I row) to have a stroke rate anywhere from 32-36.

Run, a lot! Row 6k's and 10k's at least 4 times a week. Cardio! Anything that gets your blood pupming for an extended period of time. You need to learn to row faster, and last longer.

[Ray79]

I cant really say for sure as I dont know how American University selection criteria work, but I would assume that if they were recruiting in terms or 2km erg scores, they may have a set protocol for the ergs - i.e All tests may have to be rowed at the same "DRAG FACTOR" (note this is not the same as damper setting). This specification of a drag factor will remove another variable from the already complicated equation that is an athlete.

This DRAG FACTOR will most likely be around 130 - 135 (correlating to a damper setting of about 3-4 on a clean well maintained erg)

So I would say you should drop the drag - not only for this reason, but it will also help your form, save your back, and enable you to speed up your leg drive, an essential part of moving boats fast.

Start slow, drop the drag in small increments on a weekly basis - but not all at once as this will simply mess up timing etc.

Secondly get those legs down - they will have to be quicker to get an equivalent split. Remember that the erg does not use drag factor in pace measurement, it merely measures the work input into the system. At a lower drag factor the same work has to be done to obtain a 1:45 split as a higher drag factor, the work is just done over a shorter period of time.

In order to raise the rate your hands need to be quick around the turn - no pausing or sluggishness. Quick hands build rate.

I agree with John above that you will need to work on cardio alot to maintain the higher rates for prolonged periods of time, however I do not agree that running is the best way to do this. It is not sport specific enough for rowing, so you need to row a lot - and then row some more. 6k's, 10k's, Hours will all help, but dont just kill yourself on every session as this too is counterproductive. Do some reading on pacing of sessions both here and on the forum in the UK (www.concept2.co.uk/forum)

For a bit of speed work you could try sessions like 8x500m with 3:30 rest between sets. 4x1000m with 5 mins rest between sets concentrating on good form and maintaining rate.

[JohnFlynn]

I like your ideas with the 8x500 and 4x100. I would suggest that once you have been doing them for a while to shorten up the time in between pieces.

[JohnFlynn]

btw I like running because it not only helps my heart, but it's excellent for trimming weight. I'm not overweight at all but I'm sure I would be a few unnecessary pounds heavier if I didnt run.

[Englishman116]

I appreciate the help, and yes I do need to work on my cardio. It has been a while since wrestling season and I am not in the same shape as I was 3 months ago. I have been following a weekly workout schedule to increase my aerobic capacity. It is a 4-day workout program.

Day-----Sets----Time-----Rest-----Effort (1-10)--------Splits

1---------3-------10'---------2'-------5, 6, 7----------2:10.2, 2:02.8, 1:53.6

2---------2-------15'---------3'--------6, 7--------------2:05.5, 1:59.6

3---------4--------5'---------1'-------5, 6, 7, 6-------2:09, 2:02, 1:50, 1:56

4---------2--------12'--------6'---------8, 9-------------1:59.0, 1:59.4

On day 4, the workout was sprint 1' go easy 30'', so I would set my pace at 1:45/2:35 for both workouts. Thanks John and Ray for giving me some ideas, now what should I remove/add to this workout program to make it better fit me (I usually workout 5 times a week)? It is nice to have people be so educated and willing to help regarding rowing.

[Ray79]

btw I like running because it not only helps my heart, but it's excellent for trimming weight. I'm not overweight at all but I'm sure I would be a few unnecessary pounds heavier if I didnt run.

Hi John,

I didnt mean to sound critical - running is great exercise and excellent for your uses, I just felt that in this case more sport specific exercise would be of more use.

Cheers

[Ray79]

I appreciate the help, and yes I do need to work on my cardio. It has been a while since wrestling season and I am not in the same shape as I was 3 months ago. I have been following a weekly workout schedule to increase my aerobic capacity. It is a 4-day workout program.

Day-----Sets----Time-----Rest-----Effort (1-10)--------Splits

1---------3-------10'---------2'-------5, 6, 7----------2:10.2, 2:02.8, 1:53.6

2---------2-------15'---------3'--------6, 7--------------2:05.5, 1:59.6

3---------4--------5'---------1'-------5, 6, 7, 6-------2:09, 2:02, 1:50, 1:56

4---------2--------12'--------6'---------8, 9-------------1:59.0, 1:59.4

On day 4, the workout was sprint 1' go easy 30'', so I would set my pace at 1:45/2:35 for both workouts. Thanks John and Ray for giving me some ideas, now what should I remove/add to this workout program to make it better fit me (I usually workout 5 times a week)? It is nice to have people be so educated and willing to help regarding rowing.

Well I would never claim to be an expert when it comes to training, but for your uses you may have some success using "The Pete Plan" which can be found on the UK forum
http://www.concept2.co.uk/forum/viewtopic.php?t=5409

There are quite a few there who use it and find that it really helps to get them in shape for racing (and keep them prepared). It is basically an abridged version of the Wolverine Plan by Mike Caviston
http://www.c2forum.com/viewtopic.php?t=4190
http://www.concept2.com/forums/wolverine_plan.htm

Which I find to be very complicated, although I have spoken to many who find that the complexity is one of the attractions as it helps to maintain focus. So it is a personal preference really. I dont use either as it doesn't fit in with my OTW training, but I do tend to include the short intervals (8x500, and 4x1km)

Have a read of the plans and see what you think. They are intense and they are hard work, but the rewards are there at the end, and since you are in good shape initially, you should have no problems with this.

On a sub note, the 8x500's should be at 2km pace - 2 seconds. Set out at a pace that you know you can hold for the entire duration, but blast the last one. 4x1km is usually at 2km pace.

This is all explained in much greater depth in the links I have provided.

Good Luck

[JohnFlynn]

btw I like running because it not only helps my heart, but it's excellent for trimming weight. I'm not overweight at all but I'm sure I would be a few unnecessary pounds heavier if I didnt run.

Hi John,

I didnt mean to sound critical - running is great exercise and excellent for your uses, I just felt that in this case more sport specific exercise would be of more use.

Cheers

no worries