Skierg Training

[rhr]

I've had my Skierg for about a month now and starting to enjoy it more now that I'm getting the hang of the technique.

With that said I don't have a good understanding of the drag factor relative to distance / pace and SPM. Is it simply a "feel" thing or, like the C2 rower, are there guidelines for adjusting drag when you lower the SPM?

At the moment I seem to do everything at around the 70 level and +-38SPM just over 2:00 / 500m splits as I build up my interval sessions towards 2k x4. Any advice or recommendations on what the "optimal" SPM is relative to distance etc would be appreciated.

Thanks

[mrpiii]

Before I'd answer this question I'd like to know if you are a Nordic skier. If you're a Nordic skier you probably want to approach your training differently than just for fitness.

[rhr]

No - not a Nordic skier. Just using it as an additional training tool. I like the fact that the Skierg trains different muscles to the C2 rower. Have managed to now generate sub 2:00 / 500m splits on 34-36 SPM over 2k so I seem to be getting fitter and faster but was hoping for some pointers to keep improving.

In particular any thoughts on how heart rate correlates to SPM / pace and drag? Also any parallels between the Skierg and C2 rower? I've read that the Skierg SPM is approx 50% above the rower - so a 36 SPM ties in to about 24 on the rower. Which still sounds low even for 4x2k interval work. I would normally row at around 28 SPM for that which would equate to 42 on the Skierg. Is that what I should be aiming for?

[mrpiii]

I think a Concept2 employee could better answer your questions, but the flywheel is the same so the calibrations are the same, SkiErg or Rower -- the distance is probably not accurate, but a useful tool for measuring/comparing. I suggest you look at Watts instead of looking at distance at a time as a measure of effort. I like to use a baseline generated by the number I can maintain for 45 min. (I then do intervals as a percentage of my steady state output) Your power output is accurate regardless of the damper setting, form or SPM. I use the SkiErg as a tool for Nordic skiing so I look to keep my SPM between 60 & 70 SPM - a number that correlates to my skiing SPM. In your case, I think whatever SPM you feel comfortable with is fine.

There is a nuance you might find useful to play with. If you watch a lot of videos of people on the SkiErg you'll see a form that doesn't work well with skis (an analogy that holds on the rower too -- most people rush the slide rolling their butt under and jamming their knees -- a form that plays hell with a shell's glide). Most can generate more power on the SkiErg by collapsing their body with the butt moving backwards -- in nordic skiing the stroke begins with an abdominal compression (almost a crunch), the upper body leaning forward, arms firmly set and close to the body and the butt staying nearly over the feet. That form with a long exaggerated follow through would leave you almost looking backwards through your legs -- I use that as an illustration to make a point, not suggesting you look through your legs.

Good luck, however you use the SkiErg it will improve your fitness.

[pkiszk]

Most can generate more power on the SkiErg by collapsing their body with the butt moving backwards -- in nordic skiing the stroke begins with an abdominal compression (almost a crunch), the upper body leaning forward, arms firmly set and close to the body and the butt staying nearly over the feet. That form with a long exaggerated follow through would leave you almost looking backwards through your legs -- I use that as an illustration to make a point, not suggesting you look through your legs.

What mrpiii says above is very true. I am skiing a lot and use a an indoor skiing machine (Ercolina - upperbodypower.com) but still try to maintain a proper skiing technique. What I can add to the above comment is that the crunch could be really deep, with the knees almost straight and follow through with the pole handles next to once knees - or, in the extreme - ankles !
So the crunch could be really low and powerful - for low SPM (rating). Obviously, when racing the crunch is not that deep, but it is still there. Have a look:

https://www.youtube.com/watch?v=a3CppkvhoOM
https://www.youtube.com/watch?v=bUlRz0oebvI

Przemek