Barefoot/Sockless and Strapless- How to best acclimate/train

[Andrewjfast]

HI Ev-row-body (why not start with a bad pun),
Long time occasional Gym rower, 5yrs saving up and a couple months research/deep dives into forums like these and convinced the wife to finally get my C2, delivered on 1/27/2021!! #bestdayever Previously assumed I was doing it right and getting a great pre/post workout, or part of circuit training with pullups/pushups/Crossfit style stuff...I would "crank" hard (all arms i'm sure) 1:47+-ish pace for 5-10m on Damper 10 (like an idiot, i now know). Transitioning away from heavier lifts/functional fitness/bodybuilding/running (odd combination i know) and want to get good at rowing and not mess anything up along the way. Stretching and mobility have already improved 400% with 15-20m a day the past 5wks as I'm anxious to learn and grow with you all.

39yr old, high level soccer 18+yrs, Collegiate Soccer and Tennis, comp runner, cycling, triathlon... now DIVING into Rowing. I've read >100 posts here and tried to cobble together a strategy involving Barefoot (or socks) strapless rowing as my 90% training methodology. Is this a bad strategy? Please help a new-guy out

I'm open to any critiques/tips/tricks... and plans to get me going and rowing without de-railing- my efforts or long term sabotage. Watched some Eric Murray Videos, all of Darkhorse and Training Tall content, and all the C2 tutorials I could find.

Watched 15+hrs of training videos and done most of my >50hrs, 90K while checking form, following SR and other techniques to ensure I don't reinforce bad mechanics or try to go too fast too soon (as is my Catchphrase and mantra in all things). I see value in the Shoe+strapless training long term but also want to balance and properly TT and eventually go >30rpm. Will do a proper 2k test on 3/1 (I'm holding off on all maximal efforts until then), did a 2K post workout 2 weeks ago at 85% effort in 8:02 (running shoes, strapped in...), not sure if that helps with feedback here. Cheers from Kentucky (the city of Lexington, not what you'll see when you google us, I promise). -Fast

[Cyclist2]

If shoeless or sockless feels OK, go for it, lots of people do that. Strapless is very common also - I do all my warm ups and cool downs strapless as well as when I've been off the machine for an extended time to reduce the stress on my lower back until I get back in shape. You'll be able to get just as good a workout strapless IF your technique is good.

I like flat soled boat shoes (about $10 at Walmart). I put non-skid on the footplates to improve the connection so I need some abrasion protection. Again, lots of different shoe recommendations.

It sounds like you're doing everything right, will have those times lower in short order! Good luck and have fun!

[ArmandoChavezUNC]

I'd recommend shoeless (with socks) over totally bare feet, but I do now some rowers prefer bare feet. I find it very difficult to not get blisters this way.

Depending on your heel/Achilles sensitivity, you may not need to do anything to build up to it. It'll also depend on how long you're going for - more time=more strokes=more potential rubbing.

I have tape around the heel part of my right foot-stretcher since that one tends to give my Achilles issues - but keep in mind I'm doing close to 100mins at a time for some sessions.

Edit: I glossed over the strapless part. I'd be careful with that if you're inexperienced. From a rowing perspective, the only reason to do strapless is to reinforce good connection at the finish and a strong core. If you don't row, there's very little reason to row strapless - it's slower and makes lifting the rate difficult. If you're concerned about working the core I think you're better off doing dedicated core exercises.

[mict450]

Welcome to the forum. If you haven't done so, start here:

viewtopic.php?f=3&t=185257

Posting of a video of yourself is probably the fastest way to proper technique, if you're not bashful. Rowing technique is not intuitive & you sound like you're fit enough to do some damage to yourself. First comes, technique, technique, technique!! Only then, add duration &/or intensity. Best wishes in your erging endeavors.

Put me in the barefoot/strapless category.

[Andrewjfast]

thank you ROBERT and ARMANDO!
This is great perspective, I fully expect my rows to evolve and get more efficient over time but didn't want to waste time or regress by chasing waterfalls either.

I do a lot of core stuff (or so I thought) working a manual labor 2nd job, running 20 miles/wk most of the year, and training hard 6 days/wk for >15 yrs from age 14-32 before slowing down a little and adding balance to my life! (now it's like 4-5 and no more 4hr bike rides or brick sessions back/forth ). Dedicated core exercises for 25+yrs but I will say... my 7minute barefoot (2:02 pace) row to test the heel rub/discomfort (none to report thankfully) and then 65m of weight lifting, then 17minutes of sock rowing (@2:07 splits) with no discomfort or ill-effects thankfully done 2 days ago resulted in some new soreness/fatigue yesterday in my trunk so I bet it was working pretty hard. Time will tell, once I can hold good form for 20' and feel good connection/power on my strokes I'll increase to 30', 45.... and try a 1/2 marathon by the end of the year. This is an exciting group and I love the community feel and genuine desire to see others improve. I was always a bit odd in my other groups (running/cycling/tri/even soccer) in that regard of wanting others to excel alongside rather than behind me. "chase #s, not people" I used to say when i advised some University run clubs.

This is going to be an adventure for sure, progress isn't linear and I promise to contribute where I can! My home gym is now Fully stocked (2,000 of plates, DBs, elliptical, squat rack+slide attachment, pegboard, gymnastic pads... and has seen >30 new people over the years, some weekly (pre-Covid) ad many others who need help or can't afford it so another reason I'm on here is to make sure I don't mislead anyone else either. Fitness can be fun and strengthen relationships and health is THE most important thing... i digress. cheers all!

[Dangerscouse]

Welcome to the forum.

I do almost every session strapless, apart from a TT, or a distance that requires r28+. I can't manage shoeless, as it just feels weird to me, but I might try it again.

[Andrewjfast]

Once again, REALLY appreciate the BETA(rock climbing slang from my old forum days in the 2000s-10s).


Mict- I did read the NOOB thread, and re-read it to see if i missed any strapless/shoeless tips. really appreciate you being thorough and helping me out. sorry if i missed this, where do you post a row for critique? I would LOVE to post a row at various cadences shoeless/strapless/and in my lifting shoes (super old all-stars) and see where I can improve. that would be phenomenal to get the feedback! Also YES, I've been forcing myself not to push too hard and using mirrors + YT videos for every session, I'm a danger to myself and others for sure!!


Dangerscouse- you were one of the posters i think mentioned nearly all training was strapless and shoeless so I'll give you credit for planting some seeds for sure. when you do your TT do you find it harder to change mechanics, or is your hip swing unaffected, that's where I'm most worried.

I used to almost exclusively trail/off road run and then my road times/races were always faster and I'm positive that was the reason and never had trouble transitioning stride or cadence accordingly.... but I'd been timing runs and coached for 1/2 of my 20yrs running hard before we moved across from a park and thus enabled instant access to creating my own 'off road' 1.1 mile loop... which I've worn down 1000x in the past 8yrs by now.

[mict450]

Video yourself from the side, shoulder height, all parts of you visible. Upload to your youtube account & place the link here.

[Dangerscouse]

Dangerscouse- you were one of the posters i think mentioned nearly all training was strapless and shoeless so I'll give you credit for planting some seeds for sure. when you do your TT do you find it harder to change mechanics, or is your hip swing unaffected, that's where I'm most worried.

I used to almost exclusively trail/off road run and then my road times/races were always faster and I'm positive that was the reason and never had trouble transitioning stride or cadence accordingly.... but I'd been timing runs and coached for 1/2 of my 20yrs running hard before we moved across from a park and thus enabled instant access to creating my own 'off road' 1.1 mile loop... which I've worn down 1000x in the past 8yrs by now.

No issue with increasing rates, or technique changes for me. I do find r28-30 to be very natural so that might help me, but if you're used to changing stride and cadence, you should be fine too.

[Ombrax]

BTW, if you want to erg in the gym but like having as little as possible on your feet, then minimalist shoes like 5 Fingers might be a good option. They work well for me.

https://us.vibram.com/shop/shop-all-foo ... fingers-1/

[mromero680]

I row strapless for any session other than a 2k test. I don't see the benefit of shoeless but I know it's not unusual. Just seems like a good way to get a raw heel or a callous somewhere other than hands?

[flatbread]

I like merril minimalist running shoes on the erg. they're basically a sock with a very thin vibram sole.

[Andrewjfast]

Thanks @flatbread, @mromero, @mict and all the others.

here's a couple videos for form advice. did about 1minute strapless, then strapped in each. not the freshest since I've been shoveling snow/ice for 2hrs+ every day the last week and I'm just plain tuckered when it comes time to row. but my form at 18-22SR 121DF (damper 5) and 2:02/500 Splits with 85% Perceived Effort, when I get close to 99% I'm only pulling 1:41 so I know i'm leaking power big time. ... looks pretty consistently like this.

https://youtu.be/iFQ_44SmJqw

https://youtu.be/LrBbZjpPRI4?t=39

Yes, my body's wrecked from 20+hrs ice removal this week for people (i do odd jobs), and yes my ankle, hamstring, and upper thoracic mobility need work. you should have seen me 3 weeks ago before spending 15-20m a day just working on those. MUCH IMPROVED, I assure you. I've had some good injuries in the past to ankles and low back (soccer mostly) and shoulders/thoracic is too much lifting, not great form in the early years for sure!.

Be brutal, my feelings can't be hurt (I'm basically dead inside already and THANK YOU for letting me post these!

[hjs]

The strapless does not look to me. First you do not come up on your balls of the feet, making the stroke short, and the part you are cutting off is the strongest part. Tuck your hips more, get your shins vertical.

Second your pull, you pull to high, your forearms should be and stay horizontal, it should feel like your pull through yourself. This way you can “hang” on your lats and let the do more work.

Third, maybe not so important, I see more people do that, after the stroke you very rapidly turn your arms, this looks very unnatural and is not needed and does cost energy. Imagion being on the water and having to push back an oar, would you be able to move your hands that quick? No way you could.

Big plus, you do have a nice use of the 11/1300 ovlock upperbody. This is a good base.


All in all, get your stroke more fluid, get your shins vertical with your hips (the biggest muscle) more tucked. Pull in a straight horizontal plane. (Lower). Recover your arms less forced.

[Andrewjfast]

@hjs, so you mean strapless looks more 'forced' and less productive? I'm very much getting used to the bracing better and trying to make my strapless row <26 SR match my strapped but once I start comparing HR with Outputs and Power curves I'll know how much this is helping/hurting my growth.

I used to pull more direct to sternum but saw some videos encouraging shorter rowers to go higher and I'm only 5'10" (153cm) I'm more than happy to pull back where I initially learned it does feel a touch forced and changes the line going back in. I also drop the handle lower on the return during long (5k) rows and try to keep lats tight right before initiating the drive.

Great tips! The "hands away" quickly i thought was the goal to begin to get your body rocking forward and then rolling (not pulling with toes) back to the catch. So I can smooth that out a lot as well.

1100-1300, again I feel there is some hip swing I'm not maximizing inside there but if I can keep working through these key points i can automate them and focus on those details down the road I hope.

Comfort update, I did 30K (*3-4hrs including drills) Fri-Sunday and most barefoot with a little blistering but SR 24 felt maintainable at 1:52 pace during my working 5m intervals. Did a few speed tests up to SR 28 to hold 1:42 split for 30 seconds before I felt like i was losing flat low back posture. both strapless and strapped and in socks.