Concept2 Forum

Do I stop rowing entirely, or is it a slow low effort row....for x amount of time.

My coach and coxes like our team to continue paddling with an emphasis on perfect technique, so that we reinforce that muscle memory when fatigued. On the erg, I will also stop for a moment to sip some water or Gatorade.

You can find advocates, including excellent coaches, that prefer either method. Some for X amount of time, some for X distance, and even some for X heart rate recovery. All can work, and if you're not training with a team but on your own, you can choose whichever one suits your mental approach best. As with much in life and training, there is no one best method that works the same for everyone. I prefer to keep moving at a slower pace during 'rest' rather than stopping completely, based on Newton's Laws of Motion----A body at rest tends to stay at rest.

The important thing for improvement is to strive to either improve the pace on the work interval while keeping the rest interval the same, or to keep the pace constant on the work interval while reducing the rest interval.

Depends on the duration, intensity, and number of work intervals. But stopping entirely is probably not optimal.

I've always preferred stopping entirely if I'm doing a full on set of intervals and I basically have nothing left at the end of each interval to stay paddling.
And if it's the back end of a particularly taxing set of intervals, I often lay on my back with my feet raised, which I find improves my recovery. No data on if this is the right way to do it, but it seems to work for me

Generally I'm strapped in and paddling gently 15 secs before the next interval and then I have two long, hardish strokes from 5 secs before the clock hits zero to get the wheel moving and then we go again

aussie nick wrote: ↑

September 21st, 2023, 7:15 pm

I've always preferred stopping entirely if I'm doing a full on set of intervals and I basically have nothing left at the end of each interval to stay paddling.
And if it's the back end of a particularly taxing set of intervals, I often lay on my back with my feet raised, which I find improves my recovery. No data on if this is the right way to do it, but it seems to work for me

Generally I'm strapped in and paddling gently 15 secs before the next interval and then I have two long, hardish strokes from 5 secs before the clock hits zero to get the wheel moving and then we go again

Exact same for me.

Ditto

Sakly wrote: ↑

September 22nd, 2023, 1:34 am

aussie nick wrote: ↑

September 21st, 2023, 7:15 pm

I've always preferred stopping entirely if I'm doing a full on set of intervals and I basically have nothing left at the end of each interval to stay paddling.
And if it's the back end of a particularly taxing set of intervals, I often lay on my back with my feet raised, which I find improves my recovery. No data on if this is the right way to do it, but it seems to work for me

Generally I'm strapped in and paddling gently 15 secs before the next interval and then I have two long, hardish strokes from 5 secs before the clock hits zero to get the wheel moving and then we go again

Exact same for me.

Hmm, not me, I always start the next interval at zero. No paddling unless it's a Fartlek type interval session.

aussie nick wrote: ↑

September 21st, 2023, 7:15 pm

I've always preferred stopping entirely if I'm doing a full on set of intervals and I basically have nothing left at the end of each interval to stay paddling.
And if it's the back end of a particularly taxing set of intervals, I often lay on my back with my feet raised, which I find improves my recovery. No data on if this is the right way to do it, but it seems to work for me

Generally I'm strapped in and paddling gently 15 secs before the next interval and then I have two long, hardish strokes from 5 secs before the clock hits zero to get the wheel moving and then we go again

I always used to stop entirely and start at zero like Rocky, but then it's evolved into generally what (Aussie) Nick & Sascha do, with occasionally waiting until my HR drops to under 60% and then I start paddling again.

I'm not sure which method I prefer, apart from the rolling starts which are definitely preferable.

I prefer to stop entirely if going hard on the intervals. I feel this also helps with tracking performance as I fear that you may use different amounts of energy on the rest from workout to workout. Now, I will do workouts with planned easier rowing but for intense intervals I always rest until right before next interval starts.

nick rockliff wrote: ↑

September 22nd, 2023, 7:15 am

Hmm, not me, I always start the next interval at zero. No paddling unless it's a Fartlek type interval session.

I "cheat" and start slowly with around 1 minute to go in the break, gradually ramp it up, and with about 10 seconds left go full bore. I justify it (not that it needs to be, it isn't as if it's a competitive thing) by saying to myself that it saves my back & body a few hard starts.

re static vs rolling starts, other than the 'practising my starts for races' argument, IMO the most important thing is to be consistent so that you can compare the interval sessions with the previous times you did it.

I regularly row 6x4x2. My C2 computer doesn't show any metrics during the rest intervals. I use force display so I can perfect my technique while I'm recovering.

When I finish my exercise, I look at the memory display for it. It shows the rest distance so I use it and the sum of recovery interval time to extrapolate my average rest watts. It always seems to be about 50% of my intense interval watts. My Fitbit shows my heart rate during rest intervals in the UT1 zone and AT during the intense intervals.

Do I stop rowing entirely, or is it a slow low effort row

I do the Wods and take what they suggest as good; results come if I pull hard enough.

Intervals have intentions: if you want to keep lactate high to train its removal (= endurance), then do so: short rest and keep moving, so HR stays high.

If training for high rate speed technique for racing, you've already done the endurance work, so get the HR low before starting again. Coach may have a lot to say before making the next attempt.