Aging & Drag Factor

[RDL]

Imo, it's valuable to experiment with drag factor as it doesn't demean or gild your PB. It's all about what makes you the most efficient for your physiology.

There was a rower on Instagram who was a big, strong lad, and he found his 2k pace, which was already around the 6:30 area, improved when he dropped it down to circa 110 from 130, and at the opposite end of the spectrum there's Cam (btlifter) who thrives on 200+ for any distance. Sometimes the usual advice isn't always appropriate.

I think I'm going to experiment with a lower drag for a week or two, just to see how it feels

Be interesting to know your thoughts afterwards if you do. I’ll definitely be experimenting more this time rather than just setting and forgetting so to speak.

Ouch! Hope your mobility increases soon as that kind of mechanical limitations are extremely frustrating in daily life....

It’s only really in certain situations now that it causes issue. Mainly they are training related however.
I’ve had to adapt to doing push-ups with hands raised in some way. Dumbbells or edge of a box. Flat palmed puts me all out of sync at present. It’s improving however.

On the erg I’ve found I am holding the handle slightly wider than pre injury and that as I tire the injured arm can start to rotate inwards more noticeable by the fact my hand starts to rotate out slightly with my index finger starting to lift so having to be conscious of that as don’t want to pull something by being in a bad position.

This is why I’m going very slowly this time. Adapting as required and letting everything get used to the loads in their potential new permanent positions. Hopefully I will see continued improvement though but if not I’m fortunate enough that it’s not causing me issues with any day to day stuff now and with the exercise side I’ll adapt and work around as needed.

[Dangerscouse]

Imo, it's valuable to experiment with drag factor as it doesn't demean or gild your PB. It's all about what makes you the most efficient for your physiology.

There was a rower on Instagram who was a big, strong lad, and he found his 2k pace, which was already around the 6:30 area, improved when he dropped it down to circa 110 from 130, and at the opposite end of the spectrum there's Cam (btlifter) who thrives on 200+ for any distance. Sometimes the usual advice isn't always appropriate.

I think I'm going to experiment with a lower drag for a week or two, just to see how it feels

Be interesting to know your thoughts afterwards if you do. I’ll definitely be experimenting more this time rather than just setting and forgetting so to speak.

This is why I’m going very slowly this time. Adapting as required and letting everything get used to the loads in their potential new permanent positions. Hopefully I will see continued improvement though but if not I’m fortunate enough that it’s not causing me issues with any day to day stuff now and with the exercise side I’ll adapt and work around as needed.

Fingers crossed it keeps improving.

I tried drag at 113 this morning and it felt too light to start with, as expected, but it did eventually feel more normal.

I've got to do some sort of intervals tomorrow morning, so that will be a better test.

[H2O]

I used to be able to row only on low drag (100-105) but finally (thanks to a suggestion by Mike Caviston) figured out to handle higher drag factors also: the higher the drag factor, the slower the pickup at the catch. Now I actually like a higher drag factor (up to 150) now and then on long slow pieces. Drag factor has increased with age.

[JaapvanE]

I used to be able to row only on low drag (100-105) but finally (thanks to a suggestion by Mike Caviston) figured out to handle higher drag factors also: the higher the drag factor, the slower the pickup at the catch. Now I actually like a higher drag factor (up to 150) now and then on long slow pieces. Drag factor has increased with age.

That is an interesting approach. I'll try that. Thanks!

[hikeplusrow]

I'm 63 and have now set the DF at the lowest possible setting. This has helped hugely in terms of nailing down certain aspects of technique. I'll only raise it on a 'need to raise' basis. Interestingly, I've not found I need a higher SR. I get more out of my legs too.

[Mike Caviston]

I used to be able to row only on low drag (100-105) but finally (thanks to a suggestion by Mike Caviston) figured out to handle higher drag factors also

Out of curiosity, what did I say? In my prime, I used a DF of 120-122; these days I keep it at 114. I'm sure I could row technically correct with a DF of 150 if I wanted to, but can't think of any reason why I'd want to.

[H2O]

Out of curiosity, what did I say? In my prime, I used a DF of 120-122; these days I keep it at 114. I'm sure I could row technically correct with a DF of 150 if I wanted to, but can't think of any reason why I'd want to.

You suggested to pick up more slowly at the catch if the drag factor is higher (that was 20 years ago). Funnily I could only implement it after a 2 year break from rowing (clean slate so to speak). From rowing on very low drag factors I had the bad habit of having a very front loaded stroke with maximum power almost immediately then trailing off. Now this happens to a lower degree only after I get tired.

On fast pieces I also use lower drag factors 115-120.

[Cyclingman1]

Pretty much 140-160 for me. Anything lower, no bang for the buck. No, hasn't really gone down, but I was 65 when I started.

[Cyclingman1]

The tale of the tape for an older rower using a somewhat higher drag factor:

Today: 1 hr @ 2:05.2 [30': 2:04.4, 2:06.0], 14370, DF 155, SPM 31, Watts 178, Watts/SPM 5.7. In a hypothetical age category of Age+/-10yrs, that is, 67-87, that would be place 9 in 2024, place 14 in 2023. Warm in gym with no air circulation, hence slow second half.

[runningsteve251]

My drag factor has come down over the last 30 years, partly getting older, partly better
technique, used to put on 10 and take short fast strokes up in the high 20’s, now I’m older, although I have been consistently active, I’m not as fast as I was but I’m more efficient, typically the damper is now at 5 or 6 drag factor is about 140 and now rowing a 10 K using long beautiful strokes at 22 to 24, and no lower back problems at 57! I’m 6ft 3 and 185 pounds.

[ranger]

Depends on how you row. I am 72 years old, and I row at max drag, 220 df. To row at a high drag factor, you have to take the catch on your heels with your hams and glutes rather than on your toes with your quads. If you keep your heels down, though, and drive with the backs, rather than the fronts, of your legs at the catch, rowing at high drag is no problem at all, and even has some advantages. If you take the catch on your heels, you hang your body weight on the handle and, if you are fast with your back and arms, can keep it hanging there from catch to finish. This pumps up your stroking power.

[JaapvanE]

I am 72 years old, and I row at max drag, 220 df.

Wow! I am deeply impressed with this....

Not sure if I can do the same in 20 years, and if it makes sense to me. But I'm deeply impressed.

[mict450]

Wow! I am deeply impressed with this....

Not sure if I can do the same in 20 years, and if it makes sense to me. But I'm deeply impressed.

I sincerely hope you are being sarcastic!!

If not, do a search of the individual's old posts. Don't know why I'm wasting my time posting to address this. This is the last post I will devote to this subject. OVER & OUT!!

[johnlvs2run]

Hi Rich,
It's nice to see you're back and have been keeping up with your training.
I'm sceptical about your training ideas, but am looking forward to see some fast times.
In any case, the rowing machine is not for me as I lack the flexibility in my ankles and knees.
I mistakenly got a nice used model D in August, but for whatever reasons, the rowing doesn't work for me.
Best regards

[JaapvanE]

Wow! I am deeply impressed with this....

Not sure if I can do the same in 20 years, and if it makes sense to me. But I'm deeply impressed.

I sincerely hope you are being sarcastic!!

If not, do a search of the individual's old posts. Don't know why I'm wasting my time posting to address this. This is the last post I will devote to this subject. OVER & OUT!!

I was in part. I am one of those people who actively is against using DF220 apart from very specific training scenarios under strict supervision. And please note, as the developer of the OpenRowingMonitor I rowed at DF220 (and far above!) for longer pieces (HM), so I felt the impact of that slow and heavy flywheel more than once. And at 50, with considerable rowing and strength training experience, it really heart my joints. So my personal experience, which aligns with C2's official position is simple: don't use it.

If a 72 year old body can take that abuse, that would be extremely impressive (and yes, I am being sceptic about claims made here and in other posts). My goal is more humble, I hope to still row at that age and put some decent meters in.