Pain in Shoulders

[jamesg]

OK. The main point is I think to just relax a bit, especially arms and shoulders. Then they can move more easily and quickly after release, letting the chain pull you forward.

Sitting up straight will help you swing forward too, and so put your weight on your feet: by improving posture this helps to get a quicker catch and a longer pull. The effects of technical aspects like this can be tracked using Watts/Rating.

Rating seemed 21 or near, fine for long work. If you chart Watts and HR (average and max) for all similar work, you'll see your progress. I use Watts/Range-in-use and can see differences on a weekly basis - if I get on the thing. This metric doesn't need your Max HR, just the rest rate.

In due time the Watts/HR relationship can also be used to show where your An threshold is.

[jamesg]

Video 6.
Relax, there's no need to keep your hands anywhere special during recovery, the chain tension does it for us.
If you tense up like that afloat you'll be in the drink in no time at all.

[Romper]

Thanks James.

Should my whole back be straight at the catch position - just pivoted at my hips to around 11 0'clock?

Is there anything that can be done to stop the foot straps from coming lose all the time?

What part of my body looks tense and who do i relax it?


ROmper

[jamesg]

1 exactly; the pivot happens immediately after hands away and before lifting knees; all smoothly, not jerkily as this type of description might suggest
2 I've read here that all we need do is tuck the loose strap end back in the buckle. A slightly firmer finish will help cancel rear-wards inertia and a more relaxed recovery using the chain tension can both reduce the forces involved too.

It's your upper body that looks tense, but apart from just saying relax, no idea how to do it, it's one of the mysteries of rowing. Maybe a long slow warm-up and a little stroke stretching and/or backstop drill ** will do the trick. There's plenty enough muscle involved in rowing without tensing all the antagonists too.

** This is done by puling arms only for a minute or so at high rating (60), then arms followed by swing only, at say 30-49, then slowly add legs after the swing forward until rate drops to around 20 according to your height. It's standard practice afloat. The warm-up then continues for another 5 minutes or so, then we do our worst.

[hjs]

https://www.youtube.com/watch?v=6sXPigUui1k

Hi HJS.

What part of the stroke looks soft?

Here is video 6. Any improvement on video 5?

I have watched video 5 and recognise some gaps, that i hoped to have fixed in video 5.

I still feel my lower back bends too much (I think) at the catch position... I try to keep my whole back straight at this point but cannot. Is my back curve still not OK in your opinion?

Is my bum sitting OK on the seat?

I will wear a shirt from now on...sorry for any offence.


Romper

You don,t offence me at all. But in general if we are not superfit, and even than, better use some clothes.

What looks soft, like I said the drive. You could try for yourself a session. Use a fixed rate, say 20 strokes per minute.

Do one minute erging with one minute rest. Go faster every rep but keep the rate at 20. That way you learn to use more power per stroke.

Bumshoving is still there a bit but a lot less.

Again, you need meters.... And lots

[Romper]

thanks guys.

Very helpful..

What HRM do you guys use with the PM5?

Romper

[Citroen]

I think you should sit back and work on your stroke now. The latest videos show that you've ironed out most of the problems. The remaining ones should go as you strengthen your back muscles.

It's looking good.

[hjs]

thanks guys.

Very helpful..

What HRM do you guys use with the PM5?

Romper

Simple, I ignore my hf 100%, have not checked it on the erg at all.

By this I nominate for trofee majoring in minors . You talk about everything but the most important. Doing the work. Erging is simple. Just maie the meters, get the heart pumping and the sweat flowing. But don,t race you sessions. Doing this is 90% of the work.

[Romper]

Noted HJS:-)

Thanks Citroen.

Now that I know is my technique is nearly there, I will now pump out those km in a big way!

I will aim to get you those numbers you asked for much earlier - hopefulyy end of next week - as i am away on business all week this coming week.

BTW - what exercises can i do whilst staying in hotel rooms (and no gym access) to help with core strength or rowing??

Romper

[hjs]

Noted HJS:-)

Thanks Citroen.

Now that I know is my technique is nearly there, I will now pump out those km in a big way!

I will aim to get you those numbers you asked for much earlier - hopefulyy end of next week - as i am away on business all week this coming week.

BTW - what exercises can i do whilst staying in hotel rooms (and no gym access) to help with core strength or rowing??

Romper

Plankwork.
Legraises.
Pushups
Airsquats.
Walking stairs.

[Romper]

Thanks buddy.

Stay tuned...

Not entirely convince about fastening those feet straps - no matter how much i initially tighten them - they always seem to come lose....

ROmper

[hjs]

Thanks buddy.

Stay tuned...

Not entirely convince about fastening those feet straps - no matter how much i initially tighten them - they always seem to come lose....

ROmper

This means you pull the straps. The remedy for this is strapless rowing. But not now, first get going for a while and improve your stroke and fitness. Maybe than have a look this problem. To much at once won,t work.

[jackarabit]

I think you look much improved in vid 5 and 6. Hands away, back hinges fwd, knees break in the recovery sequence. There is a delay or extra beat before hands away like you're defining the end of the stroke. Could be more continuous as the arms finish and move handle fwd. I can't tell how much you're hunching your back at the catch. You're up on your toes and defining the leg push. If you ride that Bianchi in the drops without undue fatigue or back pain, I'd guess you've got the core strength and hip flexibility to get up to the catch sitting up straight with a lifter's arch in your back.

What the heck is the knock-knock in the audio right at the catch in #5? In vid 6, a single knock? Maybe seat roller jumping a sludge deposit on the rail? Jack

[Romper]

THansk Huys.

The Knock sound is the bottom roller going over the tape i lay across the aluminium track rail - helps me tell when my chins are vertical in the Catch.

Yes, I have no problem riding in the drops without undue fatigue or back pain.

Will keep trying.

Romper