Row Faster by changing settings on your Concept2
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- Опубликовано: 4 июл 2024
- Can changing some settings on your Concept 2 Rowing Machine help you row faster?
I tested two machines over 100m a few weeks ago, to see if it made a difference (it didn't) and it made me wonder what else I could try. Here, I look at three different hacks that may help (or not help) you row an explosive row like a 100m a little faster.
‼WARNING‼ - Increasing the drag factor can possibly lead to injury - especially on a row like this where you're putting everything into it. In fact, the next day I was in quite a lot of discomfort from my lower back. So please, if you're going to do some testing of your own - be sensible and make sure you're warm. And if something hurts. STOP!! ‼
00:00 Introduction
01:25 Baseline Test
01:58 Raise footstretchers
05:12 Increase Drag Factor
08:40 Raised foostretchers AND drag Factor
10:50 Rowing with shoes instead of socks.
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This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another RUclips tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
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amzn.to/3cIjma7 Concept 2 Rowing Machine
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*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020. 
Спорт
Great content from the best ERG guy on the internet!
You’ve made erging fun again!
My power threshold is increasing every week!
Aw, thanks!! That really does mean a lot. Well done on the improvements!
Thanks John for posting another informative video.
Hopefully it gives you something to think about - even if you don't change any settings. Just remember, if you increase the Drag, you really need to concentrate even more on technique.
Eye opening video. 👍🏽
It’s maybe not a definitive answer - but it’s worth looking at these tweaks for the short stuff.
Great vid. I’m the same with shoes. I used to get better times wearing them but on long rows I’d start to get aching shins, so stick to socks only now. One experiment I’d like to see you do is difference a seat pad makes. I’m always impressed that you can do the 2 hour plus rows without some additional padding. Me - no chance I wouldn’t be able to walk after !
I did make a video about the Citius Remex when I first got it. I like it at first. But after about five months, I realised it was causing more issues than it fixed.
I followed it up with a video about “how to stop butt pain” - where I talk about how seatpads fix the symptoms, not the cause. Which is why I can row without a pad.
That said, this is a great idea for a video.
@@rowalong thanks for the info, I’ll take a look at these vids.
Awesome video!
Thanks!
looking forward to see the "1" and "10" tests with the drag factor!
Yeah, I may do that one next week.
I've done similar to this using D/F over 200m sprints. I found that my best times were at a D/F of 155.
Give it a go, it's trial and error really.
Drag factor is something that scares me...because of the temptation to increase to go faster and push the body to dangerous places. As a small, lw person, I'm very quick to decrease the damper setting when I start to feel the twinge of injury...so I can keep rowing consistently. If it means I'm slower... fantastic... because I'll still be able to row tomorrow and into my golden years. ;)
Yeah. Agree 100%. And usually the temptation to push drag is because of a loss of technique. I lose compression in the 100m. I’m sure if I had full compression, I’d go a lot faster without raising the DF.
Sorry if you've talked about this before but do you know the general break down of your body measurements? Height, arm length, leg length? I'm always amazed how you basically can hit the machine with ease at the catch.
Hmmm. I’ve never really thought about that. I’ll try to work out how to incorporate this into a video about drive length. I’m 178cm in case that helps.
I was hoping to see you do it at the 10 setting. I am only 5'6" and 131 but my best 100 meter and 1 minute times seem to be at 10. For everything else I row at about 110 or 115, a little below the line between 4 and 5. I have avoided injuries lately by doing sprints smoothly at about a 42 stroke rate.
I'm going to make the 1-10 video this weekend.
You could also try what I would call a "short stroke". Basically, instead of Legs-Core-Arms, Just do legs and zip back into the catch.
Do you mean for the whole thing? I made a video last week about Race Starts - one of which looked at whether a short ‘stabbing’ stroke to get the flywheel moving would make a difference. In the end - for me - it was a slower way to start.
@@rowalong Yeah, the whole thing. Consider the legs give more power than core & arms, and whether you can get more strokes per unit of time, could pay off.
What about lowering the drag factor ? Ah you mentioned it at the end
To be honest, I didn’t bother doing a test at a low DF as I knew the outcome would be slower. I’d have to hit 60spm or something to manage near the same pace.
We can chew on these things all day. I'm surprised that a higher drag factor improved your time over 100m simply because it takes more time to get the flywheel turning and over just 100m, time is one thing you don't really have.
Why do a 2K at 30 spm? No good lightweight rates 30 spm in a 2K. 40 spm is more normal. Stephansen rates 32 spm for 60min, 44 spm for 2K. If you do a 2K at a high rate, as you should, a high drag, then, might be advantageous, no? Personally, I like max drag, which is up over 200 df. on my machine. I am also a lightweight. I have three WR 50s lwt 2K rows at max drag. I have won all of the major championships, also using max drag.
I rate 40 spm in a 2K.
I have been rowing for 20 years at max drag, 20K a day or so, at all stroke rates, with no injuries.
Great video! Interesting to see how "Drag Factor" effects performance.
I keep coming back to Josh Dunkley-Smith amazing 5:38.6 for 2000m.
ruclips.net/video/MyN9E417AIQ/видео.html
He was holding 1:24 pace at 31-32 spm @ Drag 121.
He is a World Record Holder and sets his drag less than most other, lesser mortals.
Just food for thought.
Precisely. I think a lot of folks instantly look at fighting the drag as a way to increase speed. Whereas technique, fitness and strength is a much better shortcut!!
The interesting other thing on his row is how he finishes the stroke. Deep layback, handle high. All to make the C2 go fast. He wouldn’t row like that in a boat!
양말신고 하니까 발바닥 엄청 아프던데 ㅠ