Comments on: Indoor rowing training

By: gubernatrix

gubernatrix — Thu, 18 Apr 2013 16:02:09 +0000

Hope it goes well! You could try entering some indoor rowing races to give a focus to your rowing as well.

By: Michael

Michael — Tue, 16 Apr 2013 06:27:07 +0000

Good article. I’ve done bits and pieces on the C2 rowers for the last couple of years, mainly due to the encouragement from a guy at work (who to be fair is probably “elite” on the things…Does 2kms in 6:30 or so, and regularly does half marathons in ~2 min splits!)

Anyway, I’ve never really been serious about them, looking at the rower as a good, low impact, all-round workout on days when I’m not playing Touch footy or doing weights etc. Given the above, maybe I should get serious…

Did 6kms today at 2:12 splits, which was a pretty good workout (certainly left me sweating), but having stumbled across the article, I realised I should actually reduce the damper setting. Like many, I simply left it on 10. Stroke rates are usually around 28 or so. I’ll have to have a go at some of the suggested intervals, as I’d really like to get those splits down to 2 or so over any distance…

By: gubernatrix

gubernatrix — Sun, 31 Mar 2013 18:16:33 +0000

Hi Chris, it’s hard to say as 3,000m isn’t a standard race distance. Generally data is available for 2,000m as that is the standard distance. There are also some events at 500m and 5,000m.
Have a look on http://www.crash-b.org at the results and that will give you an idea of what good rowers are doing for 2,000m.
Take your weight into account as well. I think for men lightweight is under 75kg.

By: Chris

Chris — Sun, 31 Mar 2013 16:49:59 +0000

During a gym challenge I rowed 3029m in the 10 minutes that were allocated. An instructor at gym said that 3000m in 10 minutes for was very good. What kind of times do the elite rowers do 3000m in ?

By: gubernatrix

gubernatrix — Tue, 19 Mar 2013 15:59:17 +0000

Haha, of course not! You may not make the olympic team (!) but you can still do well and enjoy it. Good luck!

By: Crissy

Crissy — Tue, 19 Mar 2013 04:33:07 +0000

Oh wow! I’ve rowed twice for 5000 meters in about 28 min with a stroke rate of 34 and the damper set at 8. I had no clue what I was doing. I’m a 43 yr old lightweight female. But your article has taught me so much. I’m going back to the gym to see if I can get my stroke rate down and my speed increased. I saw a comment about height. Am I foolish for considering this sport if I’m 5’2″? I’m really enjoying the challenge.

By: gubernatrix

gubernatrix — Mon, 18 Mar 2013 20:41:26 +0000

Hi Jesse,
It could well be your technique- it takes practise, to be able to push very hard with a light resistance. Also it might be hard on the ankle.

One interesting exercise is to set the damper at 1, take your feet out of the straps and try to get as much power as possible!

I have done this myself – it’s interesting! Maybe try this after your warm up as a technique drill?

It is all about leg drive for 3/4 of the stroke and then finishing off with the arms at the end of the pull, so initiate the drive with the legs. You may need to raise your feet so you can drive back horizontally. I have mine on the highest setting.

If your lower back is rounded and your pelvis tucks under too much, this will make it more likely that you will fly off the seat.

Also if you are coming too far forward on the recovery, this will pull your pelvis under.

By: Jesse Regnier

Jesse Regnier — Sun, 17 Mar 2013 16:47:28 +0000

Hi! I am new to rowing (semi-elite runner)and have just jumped on the machine in the gym the last few weeks as I’m struggling with a badly sprained ankle. The machine seems to treat it well and it’s a great workout. I read your technique page which was very helpful. I’d been rowing easily over 30 s/m for 30 min sessions covering around 7km. I was using the damper at 10 so today I tried the drag factor and dropped it down to 4-5. I think the machine must be clogged as I couldn’t get the drag factor over 85 on any damper setting. It was a great workout trying to hit 22-24 s/m with damper at 5 but I was only going about 2:05/500. 22-24 seemed really slow and I tried to focus on driving back real hard but felt like I was flying off the back of the machine and not really making progress. Any suggestions? Are these machines just warn out/clogged?

By: Jaime G

Jaime G — Wed, 13 Feb 2013 21:10:21 +0000

Really appreciate it. I will probably try to do two long sessions a week, and then fit in two shorter true interval training sessions as you suggest above. Thanks for taking the time to reply.

By: gubernatrix

gubernatrix — Wed, 13 Feb 2013 15:17:27 +0000

Hi Jaime,
You can do both, i.e. both interval sessions and fartlek sessions where you vary the pace.

You can do interval training followed by a steady row, but be aware that true interval training is different from just going a bit faster or a bit slower than normal. In interval training, you need to go as hard as possible in the work interval and recover as much as possible in the rest interval for you to get the right training effect from the session.

So I would keep your interval training sessions separate or do them first.