5 Dec 2009
HOW DO I GET THE BEST TIME ON A CONCEPT 2 ROWING MACHINE?
Author: admin | Filed under: Rowing Machines
Tever asked:
I’ve been you do a little rowing on a Concept 2 rowing machine, as well as my many appropriate so distant is 8mins 15sec during turn 10 (hardest). But many of a time, i find it tough to go faster than which time.
I’ve been you do a little rowing on a Concept 2 rowing machine, as well as my many appropriate so distant is 8mins 15sec during turn 10 (hardest). But many of a time, i find it tough to go faster than which time.
I consternation if there have been any techniques so i could get a many out of my self.
What speed during a biggining – center – end??
Different rowing motions/techniques?
Breathing??
Thanks =]
Recumbent Bike Rower
Rowing Machines
I don’t know how much experience you have with rowing but I’ll tell you everything I know as a rower.
On the rowing machine, also called an erg (short for ergometer), something that is important is the resistance that you are rowing on. The resistance is supposed to stimulate the feel of rowing on water. The higher the resistance, you can go faster, but its also harder on your body. The lower the resistance, its very easy to push, but the split time won’t go down. I usually set the resistance to 3.5, which is about the resistance of real rowing.
As for technique, it is standard. Don’t try to reinvent the wheel. Rowing is kind of like jumping. You start at the catch, which is the beginning of jumping.
1. Tense your legs like you are about to jump. This part is called the drive. Push your legs as hard as you can but keep your arms loose.
2. The next part is pivoting. You pivot through your hips but arms are still loose.
3. The last part is arms. Pull in to the center of your chest.
4. The recovery. You basically then do everything backwards.
So the technique process is:
legs, body, arms, arms, body, legs.
You then want to do this as fluid as possible. Try searching on Youtube for good rowing form for visual help.
Races are often 2000m, so my timed pieces are usually 2000m. This takes about 7-8 minutes, but if you are serious about rowing, this will seem like forever. I do a few things to achieve the fastest times.
1. Set a goal. I always thought this was childish, but your brain does weird things that helps you improve more and more everytime if you set a goal. Always aim for about 10-20 seconds improvement in 1-2 month’s time.
2. Row for a minute. Set a pace that you put energy in, but its not killing you. At the end of the minute, you should feel warm but not dying. You may need to adjust your power or goal by the end of this.
3. Stretch before you row. Just do everything you know. Getting sore in the middle of rowing sucks, and it takes your attention off what is important: rowing.
4. Don’t drink alot of water before you do a hard piece. You will throw up like crazy.
As you begin rowing:
1.Start out with that pace you did for one minute. That pace conserves your energy but puts you at a good speed.
2.Keep your focus. Don’t randomly speed up or even worse slow down. Keep that easy pace.
3.Your rate or strokes per minute (sph) should be around 28-32 depending on your endurance. Rate equals speed, but it also kills energy.
4.Around 150-250 meters left, give it everything you got. Push your legs with all your energy, and while you maintain good form, inch up your rate little by little. Good form means maximum power, so make sure as your rate increases it isn’t at the cost of your form.
5.Be happy if you pass out. You gave it your all. Even if your time isn’t so hot, you did your best and that’s what matters.
As for breathing, I like to exhale when pushing, and inhale on the recovery. I also don’t think it makes a huge difference, so do what feels comfortable.
Good luck on rowing, and I hope that your times keep getting faster.
Exercise Rowers
like the other guy said u shouldnt be rowing on 10 it isnt very realistic because its not near the resistance in the water, if u want good form u need to sit straight up and not lean back more than about 6 inches from straight up when u r pulling thru on the arms at the catch ur arms should be all the way out and ur body pivoted over but not so much that ur laying on ur thighs as far as the split goes its going to depend on ur weight and ur height im 5′11″ and 135 and im pulling at an average split of 1:55 right now and its my 2nd year of rowing but to get the best time u need to keep a steady rate untill the last 250 but as far as the splits go i like to start off 2 or 3 above my target and then after u finish the first 500 bring it down 1 after the 1st 1000 (ull be at 1000 left) i take it down another 1 so im at my target then after 1500 (500 left YAY) i bring it down another 1 so im 1 under my target then for the last 250 pull as hard as u can if u stick to this method then it helps alot and it usually gets u right about ur target split but if u have good endurance then u might want to change it so u start 1 above ur target so that u can get under ur target split, no1 can keep a steady pace of something like a 1:55 for an entire piece it isnt very likely because u will be too tired but if u build down so that its like u did but u really got a break in the beginning then it helps, also 1 of my friends told me that if u change ur slide from full to half slide for the last 250-100 (depending on ur endurance) then u will get better time because ur cutting the time between ur strokes considerably and keeping pretty much the same pressure (might go down 1) but i havent tried this technique yet if u try it please tell me how it works for u
breathing is very important never stop breathing and u should be exhaling when u r putting out force so on the drive u should breath out and the recovery u should breath in because it gets better circulation
and yes passing out/throwing up is a good thing it means u pulled ur hardest and to ur farthest for that piece so if u arent tired at the end of ur piece, u didnt do it right
what really helps for form is watch the olympic rowers they have extremely good form straight backs vertical shins heads up everything u should look for, try rowing in front of a mirror it helps a lot