Hi together,
I recently (one week ago) bought a Concept2 RowErg and have a couple of questions. I can't seem to get enough power behind my drive, never get higher than around 70W with a drag factor around 125. Somehow at the start of my drive I do not seem to get any resistance on the chain, only halfway through the drive the resistance kicks in. That way it seems impossible to me to get enough power through the legs on the machine.
This is probably a problem with my technique, or is my drag factor maybe too low? I am a heavyweight with around 115kg and a size of 1,83m (6 feet). Can anyone shed some light and point me in the right direction? I already watched lots of technique videos (e.g. Darkhorse Rowing) and I think my technique, though surely not perfect, is not completely wrong.
Rookie questions
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Dangerscouse
- Marathon Poster
- Posts: 11014
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: Rookie questions
Some others will probably have better advice, but what is your stroke rate? The drag factor is definitely not an issue, so I wonder if you're trying to rate too high ie the flywheel is spinning too fast to provide resistance.
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
Re: Rookie questions
I am following a beginner video from Darkhorse Rowing, integrating some drills in between "normal" rowing. The stroke rate is usually 18 in this exercise, so rather on the low end. But the times before I tried rowing on my own, without this video, I had a stroke rate of 22-24.Dangerscouse wrote: ↑August 8th, 2022, 9:32 amSome others will probably have better advice, but what is your stroke rate? The drag factor is definitely not an issue, so I wonder if you're trying to rate too high ie the flywheel is spinning too fast to provide resistance.
Re: Rookie questions
In the full rowing stroke, you'll need to take your time coming forward slowly with the recovery, then slam your legs down as hard and fast as possible when you get forward for the catch, with your weight on your feet.
https://www.concept2.com/indoor-rowers/ ... que-videos
Point is we have to catch up with the flywheel, just as afloat we need to catch up with the water, which is going past us fast. Rowing wants power, which is speed x force, both are essential. Don't play around with drag, 125 is fine, since you need to move fast during the pull.
The following may help you too, but the above is what has to happen.
When starting cold, first row arms only for a minute, then arms away followed by swing forward; only after some practice like this, add a little slide after the swing forward. Note the sequence: hands and arms away, swing, then slide.
Don't think this drill is infantile or silly; if you watch Olympic crews starting out from the dock, you may well see them do it too. It's called the backstop drill and also helps with warm up.
Note that rowing is a real sport. It has to be done right. Training is done at low rates (18-23) so that we can work very hard in each single stroke, without getting exhausted in less than a minute.
https://www.concept2.com/indoor-rowers/ ... que-videos
Point is we have to catch up with the flywheel, just as afloat we need to catch up with the water, which is going past us fast. Rowing wants power, which is speed x force, both are essential. Don't play around with drag, 125 is fine, since you need to move fast during the pull.
The following may help you too, but the above is what has to happen.
When starting cold, first row arms only for a minute, then arms away followed by swing forward; only after some practice like this, add a little slide after the swing forward. Note the sequence: hands and arms away, swing, then slide.
Don't think this drill is infantile or silly; if you watch Olympic crews starting out from the dock, you may well see them do it too. It's called the backstop drill and also helps with warm up.
Note that rowing is a real sport. It has to be done right. Training is done at low rates (18-23) so that we can work very hard in each single stroke, without getting exhausted in less than a minute.
08-1940, 179cm, 75kg post-op (3 bp).
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AncientMariner
- Paddler
- Posts: 18
- Joined: August 27th, 2021, 6:57 pm
Re: Rookie questions
Welcome, Good news is that this is 100% a technique problem, with practice you will solve. James has great advice here, the drills will help. My assumption is you are shooting the slide. That is, at the start of the drive your seat is moving backwards while the handle is not moving in sync at the same speed, it is somewhat being left behind. At the catch, you want to have loose grip, straight arms, loose shoulders, hinged forward but upright back, with a strong, engaged core and lats that connects through your body to the handle so the handle movement is locked in to the drive of your legs (at the start of the drive). If you try the drills James mentioned be sure to include quarter-drive and half-drive before you get to full drive and I think you'll really start to feel the difference.Crular wrote: ↑August 8th, 2022, 7:04 amHi together,
I recently (one week ago) bought a Concept2 RowErg and have a couple of questions. I can't seem to get enough power behind my drive, never get higher than around 70W with a drag factor around 125. Somehow at the start of my drive I do not seem to get any resistance on the chain, only halfway through the drive the resistance kicks in. That way it seems impossible to me to get enough power through the legs on the machine.
This is probably a problem with my technique, or is my drag factor maybe too low? I am a heavyweight with around 115kg and a size of 1,83m (6 feet). Can anyone shed some light and point me in the right direction? I already watched lots of technique videos (e.g. Darkhorse Rowing) and I think my technique, though surely not perfect, is not completely wrong.
Good luck. Feel free to post a link to a video and we can provide more detailed feedback.
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aussie nick
- 10k Poster
- Posts: 1376
- Joined: June 21st, 2021, 7:12 pm
Re: Rookie questions
Crular wrote: ↑August 8th, 2022, 7:04 amHi together,
I recently (one week ago) bought a Concept2 RowErg and have a couple of questions. I can't seem to get enough power behind my drive, never get higher than around 70W with a drag factor around 125. Somehow at the start of my drive I do not seem to get any resistance on the chain, only halfway through the drive the resistance kicks in. That way it seems impossible to me to get enough power through the legs on the machine.
This is probably a problem with my technique, or is my drag factor maybe too low? I am a heavyweight with around 115kg and a size of 1,83m (6 feet). Can anyone shed some light and point me in the right direction? I already watched lots of technique videos (e.g. Darkhorse Rowing) and I think my technique, though surely not perfect, is not completely wrong.
can you film yourself and share the video?
M/53/6ft/82kg
took up rowing during pandemic. stopped rowing in late 23. considering a comeback
500m 1.26
1k 3.08
2k 6.39
5k 18.02
30min 8008m
took up rowing during pandemic. stopped rowing in late 23. considering a comeback
500m 1.26
1k 3.08
2k 6.39
5k 18.02
30min 8008m
Re: Rookie questions
To double check.
Sit on the erg. Knees bent, shins vertical, leaning toward flywheel, arms out straight. Handle very close to the flywheel. Everything dead stop.
Now Push away from the flywheels using only your legs. Nothing else changes. Keep leaning toward fkywheel, keep arms straight. Keep the handle even with your seat as you push with your legs.
Do your legs feel resistance? Does the flywheel spin immediately? GOOD. Your erg works.
On the other hand, when you legs push does the handle pull out without engaging the flywheel? This would be BAD. Means a slipping clutch bearing. Repairable.
Or if when you push with your legs the seat moves but the handle doesn't -- this is a technique problem. Do it again holding your core, arms, lats firm so that when your legs push the handle and the seat move together.
This push with your legs only, arms and back not moving is a "reverse pick drill". At your size you should be able to get some force on the handle just with your legs.
Sit on the erg. Knees bent, shins vertical, leaning toward flywheel, arms out straight. Handle very close to the flywheel. Everything dead stop.
Now Push away from the flywheels using only your legs. Nothing else changes. Keep leaning toward fkywheel, keep arms straight. Keep the handle even with your seat as you push with your legs.
Do your legs feel resistance? Does the flywheel spin immediately? GOOD. Your erg works.
On the other hand, when you legs push does the handle pull out without engaging the flywheel? This would be BAD. Means a slipping clutch bearing. Repairable.
Or if when you push with your legs the seat moves but the handle doesn't -- this is a technique problem. Do it again holding your core, arms, lats firm so that when your legs push the handle and the seat move together.
This push with your legs only, arms and back not moving is a "reverse pick drill". At your size you should be able to get some force on the handle just with your legs.
Re: Rookie questions
Thanks for all your pointers, very much appreciated. I will try to implement them into my training. If all should fail, I'll try to record a video.