I’ve been doing the rowing machine almost ever day before my work out (5-6 days a week.) I stretch and then hit a 2k for my warm up (so its not an all out sprint 2K)
I like it cause I get the blood really flowing and work up a good sweat. I always feel ready for a good lifting session after that.
My ‘fastest’ 2K warm up was a 7:33. I’m definitely not a rower but I do enjoy it and I cant get away from rowing at full resistance (level 10)
Havent tested any 500’s but would like to do that some day. Maybe do a few of them with 2 minutes rest in between? I think that would be good little cardio session.
Greg, I’m going to come there and slap you full in the face/body with an erg. Take it off 10. For the sake of your back and spine, trust me.
If you’re looking for a nasty HIT session do what we affectionately call the Dirty Dozen. 12 x 500, 1:30 rest. Try to keep them all within 2 split seconds of each other going 7-10 below your 2k split.
If you pull a 7:33 that means your 2k split avg. is 1:53.25 for a dirty dozen you’d try to keep every 500 between 1:43.25 and 1:46.25. Seriously do this with the fan lower. Learn to row properly even. Hell video tape it and I’ll critique it so you can row with a lower fan setting and save your back.
I posted a few months ago. Took LM’s advice, my times fell to 1:30 in the 500m, still not where I want them. The longer distance stuff is tough, because I still struggle with pacing(5k to 10K).
[quote]LiquidMercury wrote:
Greg, I’m going to come there and slap you full in the face/body with an erg. Take it off 10. For the sake of your back and spine, trust me.
[/quote]
hahaha I knew you were going to have a comment about that. I actually tried to take it off 10 but the machine is really old and if its not on 10 it just slides all the way down to 0. I really did try it out but it wouldn’t stay at 6
Just rowed a 1:49 500m after a series of deadlifts, overhead squats, glute ham raises, and leg presses. So yeah, still rowing- and only 11 seconds slower than when I pull a 500m fresh.
Also greg you have me beat on a 2k by literally one second. Bollocks.
[quote]LiquidMercury wrote:
Greg, I’m going to come there and slap you full in the face/body with an erg. Take it off 10. For the sake of your back and spine, trust me.
[/quote]
hahaha I knew you were going to have a comment about that. I actually tried to take it off 10 but the machine is really old and if its not on 10 it just slides all the way down to 0. I really did try it out but it wouldn’t stay at 6 [/quote]
Welcome to the world of most ergs.
Solution: Take a piece of paper and tear it in half a few times. Then fold it in half a few times. You’ll have a nice little “wedge” to put right under the damper setting handle to hold it where you want it.
I swear I’m going to write an article for T-Nation on how to erg properly, how to come up with quick fixes like this and how to add it properly into your training.
[quote]bubbarock36 wrote:
I posted a few months ago. Took LM’s advice, my times fell to 1:30 in the 500m, still not where I want them. The longer distance stuff is tough, because I still struggle with pacing(5k to 10K). [/quote]
As with anything consistency is your best way to achieve something. I have my rowers do steady state rowing (heart rate around 135-155 depending if it’s easy steady state or hard steady state) and tell them to try and hold an 18 @ whatever their training split is and hold that split exactly for as many strokes in a row as they can. Stroke rate and split the same for as many strokes in other words. Once you can do it during steady state and realize how minute changes effect the split (stroke rate is easier to learn to hold consistent) you’ll be much better at pacing since you’ll be able to know how to conserve energy properly and hit the splits you want. The most efficient way to do a test is even splits. For instance if you’re going for a 7 minute 2k, you’re most efficient way to do this metabolically is to pull a 1:45 avg split for every stroke all the way through. If you’re seeing splits start out super low and then rise throughout the piece you are doing what is affectionately known by coaches as “flying and dying”. Tone back your first 500 (if you’re doing a 2k) and be 1-2 split seconds below your final goal split (avg. split for the piece). If you’re doing 5k then I generally say go at your goal pace for the first half, then if you’re feeling good, start to work it down on the back half and let adrenalin kick in for the last 750 to really bring it down. 10k I generally do the same way. Hour of power I usually go 1-2 splits sub-goal for the first 30-40 minutes back it off for 10 minutes to my goal or one above my goal and then crank it out the last 10-20.
If your ass is hurting on longer distance, sit farther back on the seat so that way when you swing open you’re not sitting directly on your tailbone.
Sadly, most trainers have no clue how to do it and attempt to teach it all wrong telling their clients it’s a back exercise or arm exercise. I’ve actually gotten into in an argument with a trainer in front of their client (which I try to never do out of respect for the profession even though they’re butchering it) because what he was doing was actively giving the elderly lady pain and he was teaching her in such a manner that would see her debilitated for quite some time if she continued as she was.
As far as gymgoers not realizing a level 10 isn’t optimum for people, it comes down to an ego thing for one and also the lack of technique. They can’t maintain a decent connected feeling when they use a lower damper due to them just doing it flat out wrong, usually back opened up way too soon and shooting their ass thus wasting their legs similar to people doing deadlifts and wasting their legs by the bar not actually going anywhere.
[quote]LiquidMercury wrote:
Greg, I’m going to come there and slap you full in the face/body with an erg. Take it off 10. For the sake of your back and spine, trust me.
[/quote]
hahaha I knew you were going to have a comment about that. I actually tried to take it off 10 but the machine is really old and if its not on 10 it just slides all the way down to 0. I really did try it out but it wouldn’t stay at 6 [/quote]
Welcome to the world of most ergs.
Solution: Take a piece of paper and tear it in half a few times. Then fold it in half a few times. You’ll have a nice little “wedge” to put right under the damper setting handle to hold it where you want it.
I swear I’m going to write an article for T-Nation on how to erg properly, how to come up with quick fixes like this and how to add it properly into your training.[/quote]
Good idea! After reading your paper wedge suggestion I thought “duhh” lol
I’ll try that out and I’ll try to shoot a video of me rowing so you can check out my form. I think my form is ok-prettygood but I could be way off on that lol. We shall see…
Fair point about it being long course season, but a lot of people on here seem to be using rowing as general conditioning. Totally agree about the resistance, as there is no point having it at 10 due to risk of damage to the back and it is not very efficient to row at level 10.
In terms of ass hurting on the longer distances I have found over time you become used to it and not a problem. 60 minute steady state pieces at UT2 range used to be very uncomfortable, but now they are not a problem.
LM just out of interest is there any reason why in england we seem to do 5k tests, but over in USA it is 6k. Over here 5k seems to be the standard length for head racing.
If your ass is hurting on longer distance, sit farther back on the seat so that way when you swing open you’re not sitting directly on your tailbone.
Sadly, most trainers have no clue how to do it and attempt to teach it all wrong telling their clients it’s a back exercise or arm exercise. I’ve actually gotten into in an argument with a trainer in front of their client (which I try to never do out of respect for the profession even though they’re butchering it) because what he was doing was actively giving the elderly lady pain and he was teaching her in such a manner that would see her debilitated for quite some time if she continued as she was.
As far as gymgoers not realizing a level 10 isn’t optimum for people, it comes down to an ego thing for one and also the lack of technique. They can’t maintain a decent connected feeling when they use a lower damper due to them just doing it flat out wrong, usually back opened up way too soon and shooting their ass thus wasting their legs similar to people doing deadlifts and wasting their legs by the bar not actually going anywhere.[/quote]
Thanks man, but it’s more of a ‘lactate in glutes’ thing, than a cocxyx issue, for me.
There is a gelpad that has the C2 log, floating around at my gym and that helps but doesn’t solve the issue. Also, it can be hard to find, during busy times.
BBB[/quote]
I’ve got myself a pad but haven’t used it much as I like being able to feel the seat, add that to the fact that if I suspend too much the pad usually moves around on the seat unless I ducktape it down underneath.
[quote]gregron wrote:
What’s a good/normal stroke rate per minute? Mine is usually 28 or 29[/quote]
Depends on what your doing. If I’m doing a 2k test I’m generally around a 30-32 bringing it up towards the end for my sprint (while maintaining ratio).
If doing steady state work I have my kids rate 18-20 (UT 2/CAT 6)
If doing harder steady state they’ll be 20-22 (UT1/CAT5)
AT work is generally 24-28
AN work generally 28+
6k tests are usually done around 28-30 for men
On the water is a whole other issue. Most collegiate and olympic crews base around 36-40 for a 2k, high school 30-35.
For a warmup I’d keep it at an 18-20. I see no reason to do a 2k test unless you’re doing it all out at race pace at race rate.
[quote]Ironwarrior25 wrote:
Fair point about it being long course season, but a lot of people on here seem to be using rowing as general conditioning. Totally agree about the resistance, as there is no point having it at 10 due to risk of damage to the back and it is not very efficient to row at level 10.
In terms of ass hurting on the longer distances I have found over time you become used to it and not a problem. 60 minute steady state pieces at UT2 range used to be very uncomfortable, but now they are not a problem.
LM just out of interest is there any reason why in england we seem to do 5k tests, but over in USA it is 6k. Over here 5k seems to be the standard length for head racing.[/quote]
It depends on the crew here. A lot of men’s programs do 6k due to the fact that the national team tests are 6k. My club I coach at does 5k’s since it’s more in line with what most head races are in distance. I’m personally a fan of 6k’s. It’s 1k longer then you most likely have to race so it builds a bit of mental toughness and the differences in power application/aerobic stress between a 5k and 6k are minimal. The differences between say a 2k and a 3k are huge it turns into a much more aerobic event past 2k while 2k and lower are a power-aerobic focus.
my 2k is 7:10.7, but I am still in the stage of busting a PR at every sitting. It is getting tougher, but the learning/newbie curve is still there. I will try your pacing suggestion on staying steady throughout. As far as setting, I row the 2k at 5.5. I move it 8 to 10 for shorter stuff. I did a half and kept it at around 5. s/m is 33 on 500 and 29 on 2k
