Please comment on my technique - video

[Dom82]

Great improvement overall!
Much better drive, better timing, forward lean at the catch, really good. A bit of overcompression, don't roll too much forward, as it puts you in a mechanical disadvantaged position. One could think that it will give you a better stroke length, which is true for the distance the chain travels, but due to the weak position for the legs, the drive is not as explosive as it could be without overcompression.
Straight arm breaking too early is a thing, you mentioned by yourself.

Thank you. For the overcompression, I had put some tape on the rail to feel (thanks to the little bump I get when I pass on it) when shins are vertical. I'll need to move it a little bit then (as you said, I noticed that when I stop the recovery earlier, the push from the legs is much more powerful).
I'll also have to focus on elbows.

This rowing thing looks so easy when you watch videos, but there are so many things to remember... And when I focus on one thing, I neglect the others.


For example, I see that when I focus on breathing rhytm (exhaling on the drive), my technique becomes a mess. I guess it just takes time...

[Sakly]

Absolutely. Noone can focus on all aspects the same time, when starting. It must become a habit, then you can focus on the next thing. And everyone has a bit different technique in some aspects.
My breathing is different to yours. I exhale before the drive, to get a better catch position.

[p_b82]

I'm the same on the breathing front - exhale on the recovery - hold a fraction at the catch and inhale during the drive.

I'm predominately a diaphragm breather not a chest breather, so trying to inhale while my torso is being compressed into the catch feels horrible.

[Dangerscouse]

For example, I see that when I focus on breathing rhytm (exhaling on the drive), my technique becomes a mess. I guess it just takes time...

Hahaha, eventually it will all become automatic and you won't even think about it. Diaphragm breathing is far better if you can master it, as you'll end with snatched shallow breathing if it's from the chest. Admittedly I've got no idea how I'm breathing during hard sessions, but I do focus on it in steady state so I'm hoping that it's the same.

I always say it, for a seemingly simple exercise it is surprisingly technical.

[jrkob]

Week 2 Session 2 of the BPP is 4x750m/2minutes rest.
I did it a first time on 26/4, and again this morning. I only changed the stroke rate, from 24 on 26/4, down to 22 this morning. Both sessions were preceeded by the same warm up, 15 minutes at 19spm/3:00pace.



Is it normal that my HR was higher today ?
I am asking from the rowing activity itself perspective only.
There could be of course external factors like rest, hydration etc... But in this particular case, today I am a lot better rested than on 26/4, and, I believe, properly hydrated.
So basically I am only asking if there's something specific to rowing that would explain this. Like, rowing slower pulling the same wattage means higher HR ?

[Dangerscouse]

So basically I am only asking if there's something specific to rowing that would explain this. Like, rowing slower pulling the same wattage means higher HR ?

2bpm less at the same pace could be quite a difference for you as this requires more power. It's a small amount of increase so this doesn't surprise me

[jrkob]

2bpm less at the same pace could be quite a difference for you as this requires more power.

Ok thank you for bringing this up because it was going to be my next question, perhaps more fundamental: is there a direct, straight equivalency between pace and wattage ?
For example, I see often iain here posting these equivalencies like this last one from yesterday:

2:20.6 pace is 126W

If yes, what's the formula or is there a table somewhere I could refer to ?

[Sakly]

Ok thank you for bringing this up because it was going to be my next question, perhaps more fundamental: is there a direct, straight equivalency between pace and wattage ?
For example, I see often iain here posting these equivalencies like this last one from yesterday:

2:20.6 pace is 126W

If yes, what's the formula or is there a table somewhere I could refer to ?

You can use c2 pace calculator: https://www.concept2.com/indoor-rowers/ ... calculator

For me it's the same regarding heart rate. Pulling the same pace with a lower spm typically leads to a higher HR.

[jrkob]

Ok thanks a lot for the link, so the formula is watts = 2.8/(split/500)³.
So there is indeed a direct equivalency, and if I plot that on a quick chart, it will show that the equivalency isn't linear. Understood.



Both you and Dangerscouse say lower SR at same pace means high HR so that's my answer.

Now. Yes at a lower SR I will have to pull harder on the chain to maintain pace, but I will also have to pull less frequently (since my pace is lower).

Is the conclusion that while the recovery of a lower SR is longer, it is not sufficiently longer to compensate for the additional demand on the heart created by the additional power needed to pull the chain ?

[Dom82]

So basically I am only asking if there's something specific to rowing that would explain this. Like, rowing slower pulling the same wattage means higher HR ?

You can read here my experience with lowering spm in SS sessions:
viewtopic.php?f=3&t=190911&start=615#p567573

Even keeping wattage the same, higher efficiency (fewer but more powerful strokes) is really tougher

[Sakly]

I cannot explain the metabolic reasons for higher HR during lower spm, but I assume it's like you say. You have a higher demand on the body and the slightly higher recovery time cannot compensate it fully.
But I also don't know if it behaves the same for everyone. Danger and I are more of the same type, but there are athletes which are stronger at lower rates and for them it could work differently.

[jrkob]

Dom thanks so seems it's the same for you too.

One thing I have observed also, is that I feel I have a lot of difficulties increasing my StrRate (same pace) beyond the 22-24 range. My pace tends to increase along with the StrRate.

Is lowering the drag factor an option to increase the StrRate ? I was told before that drag factor doesn't really matter so I set it at 120 and never change it. I thought I had read somewhere that either higher or lower drag factor (forgot which way it is) favours shorter people like me, but I don't remember, and perhaps I just got this all wrong.

Perhaps the better question would be: do I want/need to row at StrRate above 24 for my purpose ? I don't row to race competitively and I would think rowing at less than 100% efficiently is acceptable to me. I row for the CV benefits and overall fitness and enjoyment.

[Sakly]

As you focus on steady state rows all the details don't matter much. These rows build foundation in the cardiac part.
You could row with DF 90 or 140 as well, what suits better to you.
I started with 135, a bit higher DF is better to get a feeling for timing and the movement as you get a better feedback and don't need the quickness in the drive. Now I typically use around 120 and only use higher drag when going for TTs on short distances, but highest 150.

Increasing stroke rate should always lead to higher pace, as your stroke should stay the same for every spm.
For me it is easy to calculate as I typically have a 10W/min stroke. So at 20spm I get 200W = 2:00/500. If I increase to 30spm I get 300W = 1:45/500. Means you should change your spm based on your target for your session. Low power steady state = low rate, high power intervals or long distance = high spm - both with the same type of stroke.

[jrkob]

Got it, thanks ! Very clear.

[iain]

One thing I have observed also, is that I feel I have a lot of difficulties increasing my StrRate (same pace) beyond the 22-24 range. My pace tends to increase along with the StrRate.

One of the main purposes of the intervals is to allow you to row at higher stroke rates. You will get improved and continued fitness just doing SS rows. If the intervals are just for interest, then they can be done any which way! However I think for significant increases to your anaerobic threshold you may need to go to higher stroke rates. As discussed before, these will inevitably increase "stress" and so will increase the metabolic risks of rowing, whether in teh long term the fitness increases reduce these risks by more than the short term increase I do not know.

Is lowering the drag factor an option to increase the StrRate ? I was told before that drag factor doesn't really matter so I set it at 120 and never change it. I thought I had read somewhere that either higher or lower drag factor (forgot which way it is) favours shorter people like me, but I don't remember, and perhaps I just got this all wrong.

Reducing DF requires a faster more explosive stroke. Generally weaker rowers prefer a lower DF. I think there are 2 conflicting effects for size, a shorter drive will be more effected by the increased delay accelerating up to the increased speed of the flywheel. In addition, shorter people tend to row at higher ratings (less movement required between strokes), although this may be compensated for OTW rowers (excluding single skullers) who may develop a longer stroke despite their size as absent differential gearing in the rigging of the boat, a shorter stroke would mean they were doing less work (as ratings need to be synchronised). Competitive shorter rowers tend to have more power to length and so are better suited for a more explosive drive.

Perhaps the better question would be: do I want/need to row at StrRate above 24 for my purpose ? I don't row to race competitively and I would think rowing at less than 100% efficiently is acceptable to me. I row for the CV benefits and overall fitness and enjoyment.

A complex question as there are more than one component to fitness. Rowing regularly at <24SPM can certainly develop and maintain a high level of fitness if below that achievable by a program that includes some higher rating sessions. In reality the relationship between rating and effort at the same pace is a little more complex than explained above. There is a "sweet spot" for each person at a particular time of teh optimum rating for that pace (ie that which achieves it with the lowest effort). varying from that will increase the effort and hence the HR. Most people don't often row below this level (can be useful to delay muscular fatigue on very long rows or to practice higher ratings, but these are rare requirements). As a result, generally when we are considering the same pace at 2 ratings, we are talking about reducing the rating below optimum and so such a reduction will lead to a higher HR (as reported above). Indeed many people get close to their Max HR when rowing an all out 30' row at 20SPM, despite it being significantly slower than a 30' done at free rate.

The advantage of low rate training is that it concentrates on maximum power per stroke. Some of tis can then be employed at higher ratings for an overall increase in performance. It also ensures that a good quality stroke is maintained as deterioration will be seen in reduced pace taht might be masked by increased effort / rating in a free rate row. For short low rate intervals, there might also be an increase in strength (something that needs to be maintained as otherwise in the absence of weight or similar training, as we age we lose muscle). I have no idea what impact lower rate training would have on the circulatory risks, but suspect that these are likely to be determined by the HR, although your BP monitoring may reveal more on this.

HTH

Iain