Drag factor

[JeffreyL]

I'm still trying to get a grip (no pun intended) on drag factor. I've done a lot of reading and am still not clear on what range I should have. I posted many months ago when I started rowing after a very long layoff but only stuck with it for a couple of weeks. Now I am trying again and could not believe how hard it was on my arms and core (I have pathetic upper body strength after years of only cycling). Anyway, I finally checked the drag and found out it was at 180 for my recent workouts (including last night's 30 min test). Someone in a recent post mentioned that as long as the person was maintaining a stroke rate of at least 22 that it was probably ok to row a 140 df.

My rate was 23-25 last night for my 30 min test while doing the 180 df. Does that mean that it is ok to be that high. I am 6'3" (190 cm) and 223 lbs (100 kg).

Will lowering the df likely improve my times since it was so high?

[bags]

Think of df as gears on the bike. Doesn’t affect the score directly. It’s purely resistance. 120-135 is what most national teams use as it closely mimics the resistance in the water. Any higher than 140 for extended periods of time will probably put unwanted stress on the back for most but there is no ones size fits all’ for drag factor.

Pulling 2:00 at drag 110 and then at 200 will feel worlds apart but the score purely comes from how fast the flywheel spins. Higher drag = more airflow = more slowing the flywheel down = more resistance.

Guess you could argue that if you’re strong enough a max resistance would allow for lower scores but i don’t think many people in the world can work in those extremes for long nor is it advisable

[Carl Watts]

180 is to high so you need to work on getting it down. Mine started up at 164 but over the course of a year I dropped it. Typicall people starting out have it to high and you need to work on your technique so it enables you to drop it. The problem may feel like there is "no resistance" however with speed in the drive and a decent pace, there is enough resistance. Eventually you should get it down below 140. Lower is better it reduces the chances of injury.

[lindsayh]

IMO people worry a bit too much about DF (and set it high) but the reality is that the very large majority will be best in the 110-135 for most pieces. The fastest ever 2ks have mostly been done in the 100-130 range. It takes a bit off a trial but just start at say 140 for a session and then step it down through to say 115 and see where the sweet spot is.

It is likely that you will be faster as the DF drops I would think and your training will be more effective. In general the higher the DF the higher the SR has to be overcome the more rapid deceleration of the fan and the more of your power is being wasted. As Carl says it will reduce the risk of injury too.

[jamesg]

Will lowering the df likely improve my times since it was so high?

It could help, since low drag lets us row with handle force around only half our weight, but full length, so do plenty of work in each single stroke.

It's not weightlifting, you may want to pull a thousand a day to acquire endurance. This means the handle force needs to be limited while the stroke remains quick and full length, as to standard rowing style and sequence.

Ergdata should show you something like 50-60kg, 2m/s handle speed, length 130. At rating 20 this implies about 250W, which is enough for endurance training.

[Eric308]

https://darkhorserowing.com/understandi ... ag-factor/

[Bradycardia]

For me as a short rower, I find it difficult to row at lower DF. I usually row at DF between 125-129. If it gets lower than this, I tend to take more strokes per min. At DF 128 I took 31 spm on average for a half marathon (1:25:29).
If DF was higher I believe, the spm would be at least 2 strokes lower per minute. When the DF is higher I feel I can go faster with same strength effort pulling the handle. I'm actually weak, no upper body strentgh, so it's strange how I can feel higher DF as easier. But as I said, with higher DF, I'm able to get the spm down. Anyone else (short) that feels the same way?