How to increase leg power/stroke power index

[Ted209]

Hey everyone, recently on the erg I tried to break 7 min for 2k. I rowed the piece at rate 35 average and came through the 1000m mark feeling stronger than I normally do, I had great confidence at the 1000m mark that I could keep the pace and I would do it. However, coming into the last 500m, my legs lost all their power. Especially in the last 250m I found it really hard to get any real power at all, and I was now at rate 39. My heart and lungs felt (comparatively) like they weren't working hard, it was just my legs. I finished the piece with a time of 7:04 which is still a PB by 11 seconds so I'm still fairly happy, but i'd like to break 7 mins within a few weeks at least.

I have also noticed a similar effect when I do shorter AN type pieces, many of the others in my crew report pulses in excess of 200, while mine is at a mere 180-190, and it is just my legs that get tired, long before my heart and lungs. I am not a big guy, weighing in at just under 62Kg, and I can only get the split down to 1:28 trying my hardest, so I figure I just need some sort of leg work.

Could someone please suggest to me leg exercises that would solve this? We often do power pieces on the water but they don't seem to be helping so I was thinking some weight training might be necessary?



Thanks all.

[hjs]

Hf rate is an individual thing, that you don't reach 200 plus does not mean that you don't push yourself just as hard.

A 2 k is always a endurance matter, it not power you lack, but the endurance to keep going long enough. Think about it, the first 1k you felt fine, so the legs had enough stenght, but later one you could not handle the pace anymore, the buildup of lactate was to high.

That aside, the rating you use for a guy you height and the pace you use is to high, that means you waist energy going up and down the slide using to much energy.
You can work on that by resticting your rate, for 5k paced pieces use rate 24, for 2k paced pieces is 30 a good number for training.

Weighttraining helps in the long run, you can never be to strong, row related weights are mostly squat and deadlifts, or cleans. Start out easy and let someone teach you the technique. Keep the reps low, doing high number of reps will make you stronger much. use 5/12 reps max. Also don't go to failier, when you technique begins to hamper, stop the set.

[brianh]

Yeah, don't compare pulse rate as a way of comparing relative effort, it just plain doesn't work. Your heart rate thresholds are your own, and it's really good to know where they are. They are also activity dependent. In my case, if I break 175 bpm on the rower, my pulse will rapidly go up from there if I maintain the power output, and once I hit 179 bpm, I know I've got a single-digit number of seconds before hitting failure of some variety. If you're rowing with an HRM, you should make note of thresholds like that and keep them in mind when training at higher intensities. It's better to back off on a piece than to break your threshold and nuke your ability to do useful training for the rest of your session.

If your legs suddenly turn to pudding, the most likely culprits in my experience are 1) you didn't hydrate enough 2) you haven't eaten right for the effort that day (carbs!) or 3) you're exceeding your CV capabilities and the muscles aren't getting enough oxygen.

So if it's #3, would stronger legs help? Maybe. There's a "central governor" theory that's been thrown around that basically says your body automatically limits its output capability to not exceed your strength, meaning if you increase your leg strength your CV system might step up to the plate and give your legs what they need. Seconding what hjs said: squats, deadlifts, cleans. I like 1-arm dumbbell rows also, but obviously those aren't going to do anything for your legs. Also, do full range of motion: no sissy half-depth squats, and do shoulder-width stance deadlifts instead of sumo.

[ArmandoChavezUNC]

Your legs probably gave out because you were at such a high SPM. Try lower next time.