@@jbone3203 happy to hear you are finding the videos useful. More content coming soon. If you have any particular questions or topics you’re interested in, let me know. - Luke
I noticed during the explanation of the ‘dive’ recovery the sound of the flywheel was different. Not smooth acceleration, but jerky. Am I incorrect in that? Another useful nugget of information.
Great point about the audio cues on a rowing machine! Listening to the flywheel, the chain, and the seat can give you insight into whether you are rowing right or wrong. When you hear any grating/scraping/grinding/choppy sounds during the drive or recovery, you are likely not rowing with smooth, efficient, powerful, and consistent strokes. Might need to make a video on listening to the rowing machine to determine if you are rowing well. Great point! Thanks for sharing.
I’m new to rowing, 5 months. Started in heart rehab and continues in a gym for daily exercise. I had to learn how to breathe while rowing and to watch my heart rate with my Fitbit simultaneously. Exhale on the drive and inhale on the recovery. The 1 count on the drive with 2 counts on recovery. Am I doing it right or wrong?
Wow, this is a great story! From rehab to daily fitness use. It makes me really happy to hear you found rowing and are continuing to use it in your daily health routine! In lower intensity rowing, one breath per cycle works. As intensity increases, two breathes per cycle can be beneficial (one breath catch, one finish). Regardless of one or two breaths, focusing on breathing OUT each catch/finish ensures we clear the lungs and allow fresh oxygen in, while also encouraging the body to relax... not to mention it creates rhythmic breathing which matches our rhythmic stroke pattern. The pushing out of air keeps us from tensing up during the rowing stroke. Tension robs of us of efficiency in rowing. So making sure we are getting adequate air and are staying relaxed is key. Your focus on breathing out during the finish, along with a 1 part drive 2 part recovery lends itself to tension free rowing. Turn the light switch on during the drive, and off on the recovery! I will be posting a video on rowing ratio soon. So please stay tuned. Thanks again for watching and congrats on your rowing journey! Onward - Luke
How do I get to a 5k - 20mins row, or even a sub 20mins? I feel like I have plateaux - Step by step, speed training, interval training, etc? What is the best methodology?
@jbone3203, that's an expansive question, but let me hit some of the highlights. 1. Rowing with proper technique is key. More specifically, the DURABILITY of your technique is key. If your rowing form starts to fall apart on a longer piece like a 5k, you end up requiring much more physical work in the latter parts of the piece, and this can cause you to lose pace. 2. Find a stroke rating which you can carry for 5k. Not so high that you require too much of your heart and lungs, and not so low you require too much of your muscles. Find a stroke rating and rhythm which allows the "legs and lungs" to work together. Lots of athletes find a good rhythm between 26 and 30 strokes per minute. 3. Negative split the piece. Many athletes find success starting just behind their goal pace and lowering the split as they go, as opposed to flatlining the piece.. So, if the goal here is breaking 2 min splits, don't be afraid to start the piece at 2:01 (maybe even 2:02), and then turn the screws as the piece progresses, lowering the split as it goes (lowering each thousand or 1500 is common). You might even reserve a little something in the tank for a "just send it" mentality in the last 500m (depending on how well you sprint). Remember, 1:59.9 gets the job done for breaking 20 min. So, focus on the average split throughout the piece as you work done to and past the 1:59.9 barrier. 4. The generic physical training suggestions will revolve around doing a lot of UT2 (controlled HR) work. Steady state is valuable, necessary, and should be part of your training. It's boring, but necessary. 2 x 20 min, 3 x 15 min, 1 x 40 min. etc. Many ways to cut it up. The focus is on technique in these sessions. Take the best strokes possible and reinforce the best technique for the entirety of the workout. 5. For workouts that will help you improve specifically for 5k, I have a ton. But, let me keep it to these 2 for now: Workout #1 4 x 4 min @5k pace (so 1:59) w/3 min rest between 5 -7 min break 4 x 2 min @5k pace minus 1-3 split seconds (so 1:58-1:56) w/90 seconds rest between This set is open stroke rating (row the stroke rating and rhythm you are most comfortable with) This workout will help you get comfortable seeing the split necessary to break 20 min and help you get comfortable with splits FASTER than necessary to break 20 min, ensuring you have what you need on test day. If we just train you to row 1:59, you can expect that's how you will go on race day. We want you prepared beyond what is necessary. Workout #2 5,000m continuous x 2 Row 1,000 @20 spm, 1,000 @22, 1,000 @24, 1,000 @26, 1,000 @28 rest 7 min. Then repeat this a second time. This workout gets you comfortable rowing the distance (twice). You start at 20 strokes per minute, and a lower intensity. At each thousand you raise the stroke rating and the intensity (just a few percentage points. Small changes in rowing make big differences). By the time you are at 26 spm, you should be at projected 5k race pace (1:59) and by the time you are at 28 spm you should be at faster than race pace. Don't force the speed at the lower stroke ratings. Really focus on form early on, and then continue to reinforce the form with intensity as you move up the stroke ratings. 6. Change the mindset. You have not plateaued. You just haven't broken 20 min YET. It's not a question of IF, it's a question of WHEN. What we tell ourselves is reflected in our rowing stroke. If we have doubt it reflects in how we row. If we have confidence it reflects in how we row. In your training sessions, work to connect the mind and body with thoughts like, "the work I am doing here will help me break 20 min." Too often, as athletes, we arrive on test day and forget about all the great work we have done, and therefore feel unprepared for the test. Instead, on test day, bring ALL the great work you have done with you. STAND on top of that work as you do your 5k. Row with confidence and trust in yourself and your ability. As you can probably tell, I can go on and on. But, hopefully this gives you some things to work with which can help you move towards getting yourself under that 20 min barrier.
Loving the new videos! Keep it up!
Thanks, @carlosmrva. Working hard to turn out even more content. Stay tuned!
Amazing knowledge keep it up please. You are as good as Dark Horse
@@jbone3203 happy to hear you are finding the videos useful. More content coming soon. If you have any particular questions or topics you’re interested in, let me know. - Luke
awesome!
@@jaysabilla8596 I’m excited to know you’re enjoying the content. More rowing videos coming soon. Stay tuned! And thanks for watching. - Luke
I noticed during the explanation of the ‘dive’ recovery the sound of the flywheel was different. Not smooth acceleration, but jerky. Am I incorrect in that? Another useful nugget of information.
Great point about the audio cues on a rowing machine! Listening to the flywheel, the chain, and the seat can give you insight into whether you are rowing right or wrong. When you hear any grating/scraping/grinding/choppy sounds during the drive or recovery, you are likely not rowing with smooth, efficient, powerful, and consistent strokes. Might need to make a video on listening to the rowing machine to determine if you are rowing well. Great point! Thanks for sharing.
@@roweracademy 👍
I’m new to rowing, 5 months. Started in heart rehab and continues in a gym for daily exercise. I had to learn how to breathe while rowing and to watch my heart rate with my Fitbit simultaneously. Exhale on the drive and inhale on the recovery. The 1 count on the drive with 2 counts on recovery.
Am I doing it right or wrong?
Wow, this is a great story! From rehab to daily fitness use. It makes me really happy to hear you found rowing and are continuing to use it in your daily health routine! In lower intensity rowing, one breath per cycle works. As intensity increases, two breathes per cycle can be beneficial (one breath catch, one finish). Regardless of one or two breaths, focusing on breathing OUT each catch/finish ensures we clear the lungs and allow fresh oxygen in, while also encouraging the body to relax... not to mention it creates rhythmic breathing which matches our rhythmic stroke pattern. The pushing out of air keeps us from tensing up during the rowing stroke. Tension robs of us of efficiency in rowing. So making sure we are getting adequate air and are staying relaxed is key. Your focus on breathing out during the finish, along with a 1 part drive 2 part recovery lends itself to tension free rowing. Turn the light switch on during the drive, and off on the recovery! I will be posting a video on rowing ratio soon. So please stay tuned. Thanks again for watching and congrats on your rowing journey! Onward - Luke
How do I get to a 5k - 20mins row, or even a sub 20mins? I feel like I have plateaux - Step by step, speed training, interval training, etc?
What is the best methodology?
@jbone3203, that's an expansive question, but let me hit some of the highlights.
1. Rowing with proper technique is key. More specifically, the DURABILITY of your technique is key. If your rowing form starts to fall apart on a longer piece like a 5k, you end up requiring much more physical work in the latter parts of the piece, and this can cause you to lose pace.
2. Find a stroke rating which you can carry for 5k. Not so high that you require too much of your heart and lungs, and not so low you require too much of your muscles. Find a stroke rating and rhythm which allows the "legs and lungs" to work together. Lots of athletes find a good rhythm between 26 and 30 strokes per minute.
3. Negative split the piece. Many athletes find success starting just behind their goal pace and lowering the split as they go, as opposed to flatlining the piece.. So, if the goal here is breaking 2 min splits, don't be afraid to start the piece at 2:01 (maybe even 2:02), and then turn the screws as the piece progresses, lowering the split as it goes (lowering each thousand or 1500 is common). You might even reserve a little something in the tank for a "just send it" mentality in the last 500m (depending on how well you sprint). Remember, 1:59.9 gets the job done for breaking 20 min. So, focus on the average split throughout the piece as you work done to and past the 1:59.9 barrier.
4. The generic physical training suggestions will revolve around doing a lot of UT2 (controlled HR) work. Steady state is valuable, necessary, and should be part of your training. It's boring, but necessary. 2 x 20 min, 3 x 15 min, 1 x 40 min. etc. Many ways to cut it up. The focus is on technique in these sessions. Take the best strokes possible and reinforce the best technique for the entirety of the workout.
5. For workouts that will help you improve specifically for 5k, I have a ton. But, let me keep it to these 2 for now:
Workout #1
4 x 4 min @5k pace (so 1:59) w/3 min rest between
5 -7 min break
4 x 2 min @5k pace minus 1-3 split seconds (so 1:58-1:56) w/90 seconds rest between
This set is open stroke rating (row the stroke rating and rhythm you are most comfortable with)
This workout will help you get comfortable seeing the split necessary to break 20 min and help you get comfortable with splits FASTER than necessary to break 20 min, ensuring you have what you need on test day. If we just train you to row 1:59, you can expect that's how you will go on race day. We want you prepared beyond what is necessary.
Workout #2
5,000m continuous x 2
Row 1,000 @20 spm, 1,000 @22, 1,000 @24, 1,000 @26, 1,000 @28 rest 7 min. Then repeat this a second time.
This workout gets you comfortable rowing the distance (twice). You start at 20 strokes per minute, and a lower intensity. At each thousand you raise the stroke rating and the intensity (just a few percentage points. Small changes in rowing make big differences). By the time you are at 26 spm, you should be at projected 5k race pace (1:59) and by the time you are at 28 spm you should be at faster than race pace. Don't force the speed at the lower stroke ratings. Really focus on form early on, and then continue to reinforce the form with intensity as you move up the stroke ratings.
6. Change the mindset. You have not plateaued. You just haven't broken 20 min YET. It's not a question of IF, it's a question of WHEN. What we tell ourselves is reflected in our rowing stroke. If we have doubt it reflects in how we row. If we have confidence it reflects in how we row. In your training sessions, work to connect the mind and body with thoughts like, "the work I am doing here will help me break 20 min." Too often, as athletes, we arrive on test day and forget about all the great work we have done, and therefore feel unprepared for the test. Instead, on test day, bring ALL the great work you have done with you. STAND on top of that work as you do your 5k. Row with confidence and trust in yourself and your ability.
As you can probably tell, I can go on and on. But, hopefully this gives you some things to work with which can help you move towards getting yourself under that 20 min barrier.
woah thanks!