shorter ergers times

[toorow]

I was just wondering if there are many rowers here that are around my height, 5foot 6.5inches, 70kgs, male.. I am 53, and come from a first, triathlon background, then later just bike raced. I was, ahh err um, ya that was a long time ago, competitive, finishing an Ironman in 11th place, late 80s, was 6th off the bike but faded on the run; anyway just got into the erg around 6 months, incorporating it into my gym routine, just rowing for 15 minutes a time for the first 3 or so months, then building up to a half hour, and the last few weeks I have done a few hour sessions, following the Pete Plan. When I was running, we used to do interval workouts, much like the Pete Plan, 12/400s, mile repeats etc, so I know about pain, but HOLY SMOKES, the erg seems like it can be the master of pain!!

I can comfortably row for a half hour, or hour now, at 1.58.5 - 1.59, SR 26-28, and just finished the 2nd week of Pete Plan, my best 500m was 1.36, SR 38-45, and 7.20 for 2K. SR 32-34, (all on DF145) and could not complete all the intervals because I have never done any speed work on the erg, and my pacing was WAY WAY off, (especially 5K, blew up big time) but oh well, now I know for next phase!!

I have learned so much in the last few months from this site, re technique, stroke rate, drag factor etc, which has been invaluable.

copied from The Rowing Company:

"What flywheel setting should a shorter person use for a 2,000 metre race?

Linda Koraen: "I've been rowing for around 3 years (mostly sweep but some sculling as well) and my biggest problem is my size. I'm 5ft 3 and weigh just below 8 stone. This is not a big problem when rowing on the water, as I can compensate for my size by having a fairly good technique, but I can't seem to be able to find a good training regimen to perform my best on the ergo. I find that my long distance performance is usually better than what I manage to pull for short tests. How should I go about training for the 2,000 metres? What resistance should I use to compensate for my weight and height, seeing as I have a natural tendency to go at a higher rate compared to someone who's taller?"

Terry O'Neill: There is no question that taller people have a distinct advantage on the rowing machine. You are also correct when you say that better technique on the water can reduce the disadvantage to a shorter rower. The fact that a lighter rower has a reduced wetted surface area and therefore reduced drag compared to a heavyweight also evens things up.

The rowing machine removes both the skill element and the drag on the boat hull and it becomes a simple physical contest favouring the bigger stronger person. Nothing you can do will alter this fact but you can optimise your approach to suit your size.

You will need to practice at a much higher stroke rate (38-40) all the way. The reason for this is, because you are shorter and lighter, the energy cost of moving up and down the slide is less than that of a heavier person. Secondly you will be able to keep the flywheel at a more constant speed and the drag on the flywheel increases to the cube of acceleration and to the square of velocity. People who row at a lower stroke rate and create higher acceleration rates and higher velocity are actually not rowing in the most mechanically efficient way. However the cost in energy terms of rowing at a higher stroke rate is too great for them to sustain over 2,000 metres.

As far as what damper setting to use, I would start off at a very low level so you get used to the higher stroke rate. Then increase the damper setting to the point where you have to drop your rate. You are looking for the highest sustainable stroke rate and damper setting."

Just curious, why do the workouts like 30R20, when, as Terry O'Niell says: "People who row at a lower stroke rate and create higher acceleration rates and higher velocity are actually not rowing in the most mechanically efficient way." What am I missing here.

What are some good times that shortish people do, on the erg, for the shorter distances?? 500m, 2k. It seems that from what I have read anyway, that shorter rowers are better at longer distances, just want to see what others think.

Its just that I get depressed looking at every bodies times, and then I look at their heights LOL LOL, maybe patience my son, is in order, but my PB 500 and 2K that I did in the last couple of weeks, were, to me, demoralizing, A, because they hurt like hell, and thought that my lungs were going to explode, and B, because they hurt like hell!! LOL LOL

The problem is now, I think I am an ergoholic.

[Duke930]

I'm 5'8 and pulled a 10k in 38:59, when i was 5'7 and 145 lbs i rowed a 6:56 2k, 1:32 500m, 16.1 second 100m, 1:53.5 20minute.
My 20 minute and 10k i believe are worse comparatively to my 2k. I figured shorter people are better at shorter distances as they can hit higher stroke rates and seem to have more fast twitch muscle fibers? Not completely sure

[Bob S.]

Just curious, why do the workouts like 30R20, when, as Terry O'Niell says: "People who row at a lower stroke rate and create higher acceleration rates and higher velocity are actually not rowing in the most mechanically efficient way." What am I missing here.

Low rate does have a couple of advantages. One is that you can concentrate better on technique at a low rate - if you feel the need to work on technique. Another is that it helps in strength building - putting more effort into each stroke. However, shorter rowers need to shift any recommended rate up a bit to make up for having a shorter length stroke. At 5'6.5" the equivalent workout might be 30R24 - just a wild guess, but it illustrates the point.

Bob S.

[hjs]

I'm 5'8 and pulled a 10k in 38:59, when i was 5'7 and 145 lbs i rowed a 6:56 2k, 1:32 500m, 16.1 second 100m, 1:53.5 20minute.
My 20 minute and 10k i believe are worse comparatively to my 2k. I figured shorter people are better at shorter distances as they can hit higher stroke rates and seem to have more fast twitch muscle fibers? Not completely sure

There is no relation between height and sort of musclefiber.

Taller people om average are simple bigger, lean body, that is the big advantage on the erg, an average toprower is 1.95 ish 6.3/5 roughly. Even lightweights are relative tall.

There are exceptions ofcourse, but not so many. And real fast short people simply don,t excist, there lean bodyweight is to small. Otw height weight is less of a problem. Less weight is less bost to move true the water.

[tewbz]

I started out around 7:40ish a couple years ago, Now im looking to be around 6:48 next 2k as a 145 lb 5 ft 7 18 year old, Its all about aerobic ability for the 2k, the training that got me here and is rapidly improving my times is simple, 6 days a week 4 of them Long and slow 12k+ on the erg or water usually 16-20 rating depending on the day, then 1-2 harder workouts Which are usually 1 day of intervals and 1 day of a longer hard piece.

Also on the rating, last time i did a 2k(a full year ago) I rated 36 on a dynamic erg, but I had also done a 2k on a static erg with around the same time at 30 spm.

Generally I would like to be around 32-34 in racing season for the main body, with the sprint being anywhere from 36-40 spm.