Glad I could be of assistance. This is a common misconception in rowing and also with less experienced coaches. You don't want a straight back, you want a strong back. Most rowers will also confuse a directive to "sit up" with "be rigid". You want to be loose but powerful. Think of how a boxer would hold their body in a fight. They aren't rigid, they are poised and ready to strike. You can also think of how you would set your back in a tug of war contest. Obviously you need to transfer a lot of power from the ground to the rope through the body and if you were rigid you would be weaker.
It is a great reference for me. Thank you. As a trail runner, I am cross-training on C2D. My typical values are quite different than yours. For example, DF 100 @ 24 spm, I produce a pace of 2:40/500m. What should I do to increase my speed keeping the DF and stroke rate constant? Would it be related to my focus, rowing vs running, and the muscles shaped for the particular activity? Or something related to the technique, drive or recovery?
hi Coskun, thanks for the question. This is a technical issue. You're just not applying power effectively. No fit male athlete should be pulling lower than mid 2:teens for 18 spm and you'd be 5-8 sec faster than that at a 24 spm. Check out this video, it will explain that concept in fare more depth, ua-cam.com/video/XG0exWwM75U/v-deo.html I do offer video coaching over at gtsrowing.com (look for the General Consulting option) I'd be happy to help you dial in your stroke to properly apply that train running fitness on the machine!
@@TravisGardner Thanks for the recommendation. I watched it breathless until 08:15, the time when my frustration topped. 44 years old, healthy, normal weight and relatively fit... still outside the range you defined. Apparently, I need to work on my technique and efficiency.
@@TravisGardner by the way, thanks for the offer to get coaching. I am open to receiving a professional advice. I will consider this after watching some more videos from you and your recommended channels.
Thank you for the video Travis - very interesting. Your rhythm when rowing at 35SPM seemed effortless whereas I struggle with maintaining anything above 28 for more than 1K. In an attempt to increase stroke rate I try to shorten stroke length and come off the power slightly but just find this ineffective and would rather do longer more powerful strokes. I know you have touched on stroke rate in other videos but I wonder if you would be willing to offer a bit more advice on it? I am 55 years old, 6'7, 104 Kg and currently train off a 2K time of 1:41/500m
hi Mark, check out my video on Flat Ratio here, ua-cam.com/video/_njQ0mqD4iU/v-deo.html. That is very helpful for learning how to get comfortable and efficient at higher rates. In short, maintain stroke length but dial in drive time (power) and drag factor to give you the most efficient expression of speed. If you want to chat more specifically, connect with me at gtsrowing.com to setup a consult and I'd be happy to troubleshoot with you.
This is a great question! These days I'm generally focused on establishing a strong position into the front end with a crisp direction change and no slip between seat/shoulders/handle as I apply pressure. As the rate goes up I tend to focus on eliminating excessive body swing (both directions) and improving separation on the recovery. Another focus point would be holding my forward position longer through the early drive but this tends to improve naturally as my rowing specific fitness increases.
When I'm rowing aerobic I use a two breath cycle with a short, strong exhale at the release and a long exhale as I compress. This ensure my lunges are empty as I reach full compression. Breathing is (by definition) rapid and uncontrolled when rowing anaerobically.
Great question. I'll check (and maybe make a video of it too) but I'm pretty sure the peak would shift slightly left and up and the overall shape would narrow as the rate/pressure increases.
is it okay that the heels are off the footplate at the finish? which part of our foot should we be driving with, the toes? the balls of our feet? the heel?
I prefer to push between the middle and balls of my feet to keep my drive vector flatter. This sacrifices some stability in the boat but as I'm on the erg that consideration is not relevant. If I were in a single or similarly challenging shell I would shift to pushing more through the middle. Many coaches advocate pushing through the heel which works as well though your power vector will have a more vertical component. I wouldn't recommend pushing from the toes in any instance. Regardless of where you push though, you must maintain pressure on the footplate by accelerating through to the release. I spent a year rowing feet out on all my steady state to ensure I could push from where I wanted while maintaining this contact. If you need to keep your heels down to maintain this contact at the back end, that is more important than flattening your power vector. Thanks for the question!
@@TravisGardner thank you! I've spent a lot of time trying to fix my connection rowing feet out and I just wanted to make sure I'm doing the right thing
My rowing goals are for the short and long sprints (500 meters and under). Then for running I want to go after a 16 minute 5k. I just setup a patreon (www.patreon.com/travisgardner) which will include access to this year's training vlog for most tiers. Check it out and sign up if you are interested in following my progress.
This is super helpful, Coach Travis. I think I’m keeping my spine too straight like one of those bird toys dipping into water like they’re drinking.
Glad I could be of assistance. This is a common misconception in rowing and also with less experienced coaches. You don't want a straight back, you want a strong back. Most rowers will also confuse a directive to "sit up" with "be rigid". You want to be loose but powerful. Think of how a boxer would hold their body in a fight. They aren't rigid, they are poised and ready to strike. You can also think of how you would set your back in a tug of war contest. Obviously you need to transfer a lot of power from the ground to the rope through the body and if you were rigid you would be weaker.
Wow, those are great visualizations! I’m going to hop on and try the boxer and tug of war imagery. Thank you! ✨
It is a great reference for me. Thank you.
As a trail runner, I am cross-training on C2D. My typical values are quite different than yours. For example, DF 100 @ 24 spm, I produce a pace of 2:40/500m. What should I do to increase my speed keeping the DF and stroke rate constant?
Would it be related to my focus, rowing vs running, and the muscles shaped for the particular activity? Or something related to the technique, drive or recovery?
hi Coskun, thanks for the question. This is a technical issue. You're just not applying power effectively. No fit male athlete should be pulling lower than mid 2:teens for 18 spm and you'd be 5-8 sec faster than that at a 24 spm. Check out this video, it will explain that concept in fare more depth, ua-cam.com/video/XG0exWwM75U/v-deo.html
I do offer video coaching over at gtsrowing.com (look for the General Consulting option) I'd be happy to help you dial in your stroke to properly apply that train running fitness on the machine!
@@TravisGardner Thanks for the recommendation. I watched it breathless until 08:15, the time when my frustration topped. 44 years old, healthy, normal weight and relatively fit... still outside the range you defined.
Apparently, I need to work on my technique and efficiency.
@@TravisGardner by the way, thanks for the offer to get coaching. I am open to receiving a professional advice. I will consider this after watching some more videos from you and your recommended channels.
Thank you for the video Travis - very interesting. Your rhythm when rowing at 35SPM seemed effortless whereas I struggle with maintaining anything above 28 for more than 1K. In an attempt to increase stroke rate I try to shorten stroke length and come off the power slightly but just find this ineffective and would rather do longer more powerful strokes. I know you have touched on stroke rate in other videos but I wonder if you would be willing to offer a bit more advice on it? I am 55 years old, 6'7, 104 Kg and currently train off a 2K time of 1:41/500m
hi Mark, check out my video on Flat Ratio here, ua-cam.com/video/_njQ0mqD4iU/v-deo.html. That is very helpful for learning how to get comfortable and efficient at higher rates. In short, maintain stroke length but dial in drive time (power) and drag factor to give you the most efficient expression of speed.
If you want to chat more specifically, connect with me at gtsrowing.com to setup a consult and I'd be happy to troubleshoot with you.
What would you say are your own areas of technique you would critique as a coach?
This is a great question! These days I'm generally focused on establishing a strong position into the front end with a crisp direction change and no slip between seat/shoulders/handle as I apply pressure. As the rate goes up I tend to focus on eliminating excessive body swing (both directions) and improving separation on the recovery. Another focus point would be holding my forward position longer through the early drive but this tends to improve naturally as my rowing specific fitness increases.
Thanks a lot for this! Very helpful! Can I just ask for breathing technique when doing this rowing sequence? Thanks in advance!
When I'm rowing aerobic I use a two breath cycle with a short, strong exhale at the release and a long exhale as I compress. This ensure my lunges are empty as I reach full compression. Breathing is (by definition) rapid and uncontrolled when rowing anaerobically.
Really interesting thanks Travis. Would your force curves all look roughly the same across these?
Great question. I'll check (and maybe make a video of it too) but I'm pretty sure the peak would shift slightly left and up and the overall shape would narrow as the rate/pressure increases.
is it okay that the heels are off the footplate at the finish? which part of our foot should we be driving with, the toes? the balls of our feet? the heel?
I prefer to push between the middle and balls of my feet to keep my drive vector flatter. This sacrifices some stability in the boat but as I'm on the erg that consideration is not relevant. If I were in a single or similarly challenging shell I would shift to pushing more through the middle. Many coaches advocate pushing through the heel which works as well though your power vector will have a more vertical component. I wouldn't recommend pushing from the toes in any instance.
Regardless of where you push though, you must maintain pressure on the footplate by accelerating through to the release. I spent a year rowing feet out on all my steady state to ensure I could push from where I wanted while maintaining this contact. If you need to keep your heels down to maintain this contact at the back end, that is more important than flattening your power vector.
Thanks for the question!
@@TravisGardner thank you! I've spent a lot of time trying to fix my connection rowing feet out and I just wanted to make sure I'm doing the right thing
Is this your goal? train for a sub 6:30 time?
Do you plan to blog your training plan and progress? :-)))
My rowing goals are for the short and long sprints (500 meters and under). Then for running I want to go after a 16 minute 5k. I just setup a patreon (www.patreon.com/travisgardner) which will include access to this year's training vlog for most tiers. Check it out and sign up if you are interested in following my progress.
You realy plan a 6:28isch time for your 2k? Hoy!