<br /> </td></tr></table><br /><br />Conversely, as someone who used to 90% of their mileage strapless at 20-22spm, and gravitated somehow back to strapped at 25-26spm in recent months as it was easier on my elbows at the higher rates. I found I have become consistently and significantly slower at all my typical training distances.<br /> </td></tr></table><br /><br />Are you saying that you are now rating higher, but going slower?<br /><br />As for the elbows, really try to focus on keeping the elbows high enough that the forearms stay parallel with the floor into the finish, and instead of pulling the handle to the body with the arms focus on drawing the elbows back past the body. This will allow better use of the "lats" for the finish and reduce tension in the arms. Guys really like to give that "big arm pull" at the finish, but with the hand pronated, this puts undue stress on the tendons from the biceps, that run across the elbow.<br />Rowing Strapless
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[old] PaulS
- Posts: 0
- Joined: March 18th, 2006, 10:32 pm
Training
<!--quoteo(post=56889:date=Feb 23 2006, 07:40 AM:name=akit110)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(akit110 @ Feb 23 2006, 07:40 AM) </b></div></td></tr><tr><td class='quote'><!--quoteo(post=56817:date=Feb 22 2006, 06:34 PM:name=Warduke)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Warduke @ Feb 22 2006, 06:34 PM) </b></div></td></tr><tr><td class='quote'>I've tried strapless rowing several times, but only for a minute or so. Today I finally decided to try it out for an entire 30 minute workout. It was the fastest time for a 30 minute workout I have ever done. My pace was about 5 seconds faster than my previous fastest time, and my spm was down from my usual 26, to 22. And before my workout, I didn't even feel that great, so I definitely wasn't 'going for it'. I think it's safe to say, I'll be rowing strapless from now on <br /> </td></tr></table><br /><br />Conversely, as someone who used to 90% of their mileage strapless at 20-22spm, and gravitated somehow back to strapped at 25-26spm in recent months as it was easier on my elbows at the higher rates. I found I have become consistently and significantly slower at all my typical training distances.<br /> </td></tr></table><br /><br />Are you saying that you are now rating higher, but going slower?<br /><br />As for the elbows, really try to focus on keeping the elbows high enough that the forearms stay parallel with the floor into the finish, and instead of pulling the handle to the body with the arms focus on drawing the elbows back past the body. This will allow better use of the "lats" for the finish and reduce tension in the arms. Guys really like to give that "big arm pull" at the finish, but with the hand pronated, this puts undue stress on the tendons from the biceps, that run across the elbow.<br />
<br /> </td></tr></table><br /><br />Conversely, as someone who used to 90% of their mileage strapless at 20-22spm, and gravitated somehow back to strapped at 25-26spm in recent months as it was easier on my elbows at the higher rates. I found I have become consistently and significantly slower at all my typical training distances.<br /> </td></tr></table><br /><br />Are you saying that you are now rating higher, but going slower?<br /><br />As for the elbows, really try to focus on keeping the elbows high enough that the forearms stay parallel with the floor into the finish, and instead of pulling the handle to the body with the arms focus on drawing the elbows back past the body. This will allow better use of the "lats" for the finish and reduce tension in the arms. Guys really like to give that "big arm pull" at the finish, but with the hand pronated, this puts undue stress on the tendons from the biceps, that run across the elbow.<br />-
[old] John Rupp
Training
<!--quoteo(post=56881:date=Feb 23 2006, 05:56 AM:name=mpukita)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Feb 23 2006, 05:56 AM) </b></div></td></tr><tr><td class='quote'>I'm now doing starpless (but not S10PS!) at about the same rate as I can do 5K+ pieces with straps. </td></tr></table><br /><br />Hey Mark,<br /><br />It's about time you trimmed that 5k of yours. 
<br />
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[old] akit110
- Posts: 0
- Joined: March 18th, 2006, 10:32 pm
Training
<!--quoteo(post=56892:date=Feb 23 2006, 11:01 AM:name=PaulS)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Feb 23 2006, 11:01 AM) </b></div></td></tr><tr><td class='quote'><br />Are you saying that you are now rating higher, but going slower?<br /><br />As for the elbows, really try to focus on keeping the elbows high enough that the forearms stay parallel with the floor into the finish, and instead of pulling the handle to the body with the arms focus on drawing the elbows back past the body. This will allow better use of the "lats" for the finish and reduce tension in the arms. Guys really like to give that "big arm pull" at the finish, but with the hand pronated, this puts undue stress on the tendons from the biceps, that run across the elbow.<br /> </td></tr></table><br /><br />Yes, I was rating higher but going slower. Now I am going back to rating lower, strapless, and slowly try to build the pace back up while keeping the rate low. This situation is a bit confounded by the fact that I am doing less mileage than those days when I had my best training times.<br /><br />This is very good advice regarding the elbows. I do keep my arms straight at the catch and I do try to focus on the leg drive being the prime mover, but I have not focused on trying to activate the lats as you suggested.<br /><br /><br /><br /><br />
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[old] mpukita
Training
<!--quoteo(post=56905:date=Feb 23 2006, 03:07 PM:name=John Rupp)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Feb 23 2006, 03:07 PM) </b></div></td></tr><tr><td class='quote'><!--quoteo(post=56881:date=Feb 23 2006, 05:56 AM:name=mpukita)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Feb 23 2006, 05:56 AM) </b></div></td></tr><tr><td class='quote'>I'm now doing starpless (but not S10PS!) at about the same rate as I can do 5K+ pieces with straps. </td></tr></table><br /><br />Hey Mark,<br /><br />It's about time you trimmed that 5k of yours. <br /> </td></tr></table><br /><br />You're absolutely right John ... I've been chomping at the bit to do one all out now ... but want to finish my two venue races remaining ... this weekend and next weekend. After that, I hope to "update" my PBs across the board. If I remember correctly, my 6K PB pace is better than my 5K PB pace!
<br /> </td></tr></table><br /><br />You're absolutely right John ... I've been chomping at the bit to do one all out now ... but want to finish my two venue races remaining ... this weekend and next weekend. After that, I hope to "update" my PBs across the board. If I remember correctly, my 6K PB pace is better than my 5K PB pace!-
[old] raymond botha
- Posts: 0
- Joined: March 18th, 2006, 10:32 pm
Training
<!--quoteo(post=56881:date=Feb 23 2006, 08:56 AM:name=mpukita)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Feb 23 2006, 08:56 AM) </b></div></td></tr><tr><td class='quote'>Have been experimenting with strapless and S10PS ... with more "practice" (i.e. more strapless meters), it gets much easier to go at faster pace and higher rate ... I'm now doing starpless (but not S10PS!) at about the same rate as I can do 5K+ pieces with straps. <br /><br />Haven't tried to pull at 2K race pace yet ... not sure I've had enough practice!<br /><br /> 
<br /><br />If at first it feels awkward, <b>it is</b>, but keep trying and it will get better!<br /> </td></tr></table><br /><br />Hi Mark,<br /><br />Good luck with the races. I found concentrating on straightening the legs at the end of the drive kept my feet in the blocks better , especially noticeable by my toes not lifting away , feels like I can pull further to end of the drive with confidence by just letting the legs get full extention.<br /><br />I started going strapless out of desperation from overtraining. I found I would naturally use too much hamstring, probably a habit carry over from my cycling background where the hams maintain the pace. I was wasting too much energy on the return , as if this was making me faster. Following too much speed work I found I was burnt out and decided to do 60 min daily rows at lower paces. Dropping my pace without pauses at the end of the drive proved difficult. Eventually I decided that my arms needed to keep moving , once past my knees I continued with the return. I was now rowing down at about 14SPM with good drive and low HR. I knew I was ready to go strapless. It felt so natural now that I had become acustomed to low rate work.<br /><br />All my distance rowing is now strapless, it helps keep my rate low preventing me rushing my return settling on about 22SPM which I found impossible to do before.<br /><br />I hope this encourages others to try strapless. I am having a lot of fun rowing again.<br /><br />Ray
<br /><br />If at first it feels awkward, <b>it is</b>, but keep trying and it will get better!<br /> </td></tr></table><br /><br />Hi Mark,<br /><br />Good luck with the races. I found concentrating on straightening the legs at the end of the drive kept my feet in the blocks better , especially noticeable by my toes not lifting away , feels like I can pull further to end of the drive with confidence by just letting the legs get full extention.<br /><br />I started going strapless out of desperation from overtraining. I found I would naturally use too much hamstring, probably a habit carry over from my cycling background where the hams maintain the pace. I was wasting too much energy on the return , as if this was making me faster. Following too much speed work I found I was burnt out and decided to do 60 min daily rows at lower paces. Dropping my pace without pauses at the end of the drive proved difficult. Eventually I decided that my arms needed to keep moving , once past my knees I continued with the return. I was now rowing down at about 14SPM with good drive and low HR. I knew I was ready to go strapless. It felt so natural now that I had become acustomed to low rate work.<br /><br />All my distance rowing is now strapless, it helps keep my rate low preventing me rushing my return settling on about 22SPM which I found impossible to do before.<br /><br />I hope this encourages others to try strapless. I am having a lot of fun rowing again.<br /><br />Ray-
[old] mpukita
Training
Ray:<br /><br />I agree with what you've said, and Paul has encouraged us to leave those legs extended just a bit longer than we might feel we should, which also matches what you've said, and likely keeps one from rushing the return.<br /><br />Rowing strapless adds another bit of variety to the mix ... and I could see how it would help with overtraining and "burn out". One could do it alone, or combine it with S10PS for another bit of variety. I find having lots of different ways to row and structure workouts allows one to stay motivated and make progress without getting in a rut.<br /><br />Cheers!<br /><br />-- Mark