Concept2 Forum

I've never been to a CrashB. I wanted to go this year, just to check it out since I wasn't pre-registered. But it was on the same date as my wife's birthday, so somehow I never made it to Agganis arena.

Anyway I've heard they have a bunch of warmup machines there. I've never warmed up before sitting down for a row. But that made me wonder, what is recommended as a warmup prior to a 2K row?

It's highly personalized - some people start warming up an hour (or more) before, some don't warm-up until 10-15 minutes before race time.

I don't really think there's a "right" or "wrong" answer, though you do perform better when properly warmed up. There are many ways to get properly warmed up, however.

My warm-up for Crash-B's this year was the following:
* 60 minutes before: First jump on the erg, pull 5 minutes of easy strokes slower than SS intensity
* 55 minutes before: Get off erg and do some dynamic stretching. Go to the restroom.
* 50 minutes before: Sit down and relax. Mentally go over race plan.
* 30 minutes before: Go to bathroom again. I undoubtedly need to use the restroom multiple times before a race. Probably because of the nerves/anxiety.
* 25 minutes before: Do 10 minutes of SS-intensity rowing followed by 10 minutes of power 10-15s at progressively higher rates and lower splits inter-mixed with paddling during the "rest". Usually 3-4 of them, with the last 2 at race pace/spm.
* 5 minutes before: Get off erg, some last dynamic stretches, and go to race erg.
* 0 minutes before: Race

Sorry if that's TMI.

https://web.archive.org/web/20130123160 ... 735681.pdf

That's a 20 minute protocol based on your planned 2K pace. It was very popular about ten years ago.

jag wrote:Anyway I've heard they have a bunch of warmup machines there. I've never warmed up before sitting down for a row. But that made me wonder, what is recommended as a warmup prior to a 2K row?

The "Fletcher" 20min that Citroen has linked to is quite commonly used or at least an adaption of it.
For me 15-20mins starting about 30-40 before with some slow stuff and bursts of harder so about 3-5ks.
In some venues it is hard because of supply/demand and you will have to be a bit flexible.

I do a backstop drill with increasing length until I reach full stroke and the Watts and Work I want for the piece, then just carry on. Takes about 5 - 10 minutes for UT1 - AT.

When racing it takes longer. We have to feel comfortable with race pace, rating and rhythm, so an essential condition for warm-up is to know what pace or Watts you will use in the race. When we get to 500m out there's no problem any more, just do what's needed.

I do, 10 ish minutes slowly rowing faster. With 3x 1 min, 2k rate and pace. I try to stop 5 / 7 min before my race.

The main point is being fully warm and ready. If you race early in the day warm up is more important. Not warming up will always somehow negative influence your race. Although being nervous will automaticly make your body more ready. You should be nervous that helps you focus.

I know i am the odd one, but I almost never warm up. I say almost because I have tried it a couple of times in the past 3 years. i find it detrimental to my times. At the very least it does not help me get a better time. I do have exercise induced Asthma and I feel that warming up induces the Asthma earlier in my race, so I just never warm up. I have been doing it this way for the 18 years I have been erging so I am used to it now.

This is just me, I am not advocating skipping a proper warmup, there are to many people who are advocates to ignore. I guess it just comes down to personal needs.

I've never raced in a public venue but have used the Eddie Fletcher. It cannot be misinterpreted--pace and time at pace strictly prescribed but paces also indexed to your desired test or race pace. Bit like blipping the throttle on an idling engine.

I recently saw Norwegian sculler Olaf Tufte describe his warm-up. Thought it was worth posting:

“To warm up I need 25 minutes on the erg and then 45 minutes on the water, I’m old you know.”

TomR wrote:I recently saw Norwegian sculler Olaf Tufte describe his warm-up. Thought it was worth posting:

“To warm up I need 25 minutes on the erg and then 45 minutes on the water, I’m old you know.”

Just keep in mind he's talking about warming up OTW for a race, not on the erg. OTW you do practice starts, drills, etc., that you don't need to worry about on the erg. I doubt he'd spend 70 minutes warming up for a 2k erg test.