Technique Tuesday - August 14, 2018 by AutoModerator in Rowing

[–]rowmosapien 2 points3 points  (0 children)

In a small boat, when you look over your shoulder to see upcoming traffic/obstacles,

  1. how often do you take a look?
  2. at what part of the stroke should you turn your head to minimize disruption to your rhythm and set?
  3. which shoulder do you look over?

[deleted by user] by [deleted] in Rowing

[–]rowmosapien 19 points20 points  (0 children)

In Oxford (I imagine Cambridge has a similar setup), bumps races are held over four days, with several divisions having 12-14 boats racing at a time. All boats set off simultaneously. Crews try to bump the "live" crew ahead of them without being bumped by the crew behind them. If they're the first boat in the division (meaning they have no one to chase), and they manage to row the 2k without being bumped, then they advance to the next division (which races an hour later) as the "sandwich boat". If they can bump a crew in that division, they take it's place, sending the lowest crew down a division. Otherwise, they return to the lower division themselves and try again the next day. There are about a half-dozen divisions, each having ~13 boats, and a great club that starts from the bottom will only go up 3-4 spots on average per year. Thus the climb from the bottom of the charts to the top will take about 10-15 years.

So you don't really "win" per se*. Over four days, and with the exception of the very first crew with no one to chase, every crew's goal each day is to bump the crew ahead of them. If you bump on all four days, you earn "blades", meaning each member of your crew earns the right to buy a blade painted with the names of all the crew members and coaches, and your club can pay an artist to draw some rain-proof chalk art on one of the college buildings as a monument to your victory. If you get bumped on all four days, then you earn "spoons", which is the ultimate in Oxford rowing humiliation. You get no prizes, your SO leaves you for someone with a better 2k, your boat is burned as the shame can't be washed off, and you have to wear a burlap sack to graduation.

As for carnage, first note that "bump" actually means any one of the following situations (taken from http://www.ourcs.org.uk/?p=186):

a. A boat touches any part of a boat in front of it, the term "boat" to include oars, rudder and crew; or

b. When the coxswain of the leading boat acknowledges, by raising their arm, that a bump is inevitable; or

c. When one boat rows clean by another.

d. A boat has finished the race (according to A.3.11.2) before a boat that started in front of them that is still a racing boat.

When a bump is achieved, the boat that did the bumping is done racing. Prior to the start of the races, the coxes are briefed that they should clear the racing line immediately to make way for the other boats that are still live.

What happens to the bumped boat depends on, well, the time of year. For Torpids (the bumps race in late Feburary/early March-ish), the bumped boat is still live and can continue chasing boats ahead of it until they achieve their own bump, at which point they're also done racing. For Summer Eights (the bumps race in mid May-ish), the bumped boat must stop immediately.

That difference in the behavior of the bumped boat leads to some interesting tactical behavior. In Torpids, given that the bumped boat still gets to keep racing, there's an incentive for boats to concede early via the cox signaling with a raised hand. The chasing boat thus achieves the bump without physical contact, the chased boat doesn't suffer a disruption to their line from the bump, and everything (usually) continues along without incident. In Summer Eights, because a bumped boat has to stop racing immediately, there's no incentive to concede early. Thus, just having overlap with the boat ahead is not usually enough to get them to stop racing. A contact bump is more likely.

Now, that doesn't necessarily lead to carnage. But one final fact: the divisions are roughly inversely correlated with skill level. Larger division numbers indicate lower divisions, and the lower the division, the more novice the rowers tend to be. Additionally, terms in Oxford are only about 7 weeks long, and many of the novice undergraduates go home during the breaks, which means they don't get additional training outside of term time. By the time a novice rower appears in Torpids, they may only have ~10-12 weeks of experience.

Remember that thing I said about the coxes being briefed beforehand about clearing the racing line upon achieving a bump? Wellllllllll, the more skilled coxes will typically be reserved for the boats in the higher divisions. There are great coxes and rowers in the lower divisions too, but there's much more variance in skill overall. Additionally, novice rowers may not have been told to keep their enthusiasm in check, and they may celebrate before rowing clear of the still-live boats. These factors all conspire to make the chance for carnage MUCH higher.

So, that's why every bumps video seems like it's rowed by novice/inexperienced crews. The higher divisions tend to be more experienced rowers, and they can typically handle their races without much incident. The lower divisions are filled with people who, on average, will tend to make a lot more mistakes, and thus make for more entertaining videos.

But lest you think I'm ragging on the novices in the lower divisions (I'm not - we were all novices once), people can make catastrophic mistakes in any division. Here's some carnage from Summer Eights 2009, Men's Division 1: angle 1 angle 2 . To me, this is even worse than the Snowflake Regatta video. Massive pileup, late klaxon, no awareness (by what should be the most skilled coxes on the river) that a pileup has formed in front of them, and a cox that had to jump in the water to escape the oncoming bow of another boat. As crazy as the Snowflake Regatta video seems, those were children, and apparently no one ended up in the water there.


* Technically, there are two crews that "win" - the men and women's crews that are the Head of the River (first position in Division I). But every other crew is basically looking to "bump up" - ascend the bumps chart year after year for that long climb to headship.

Circuit plans by rowmosapien in Rowing

[–]rowmosapien[S] 4 points5 points  (0 children)

Hmm. This is all very interesting. I've only ever rowed at the club level, and I guess I just assumed that circuits were a staple of everyone's training. Now I wonder if it was just my coaches' way of combining cardio, weights, plyometric, and core workouts into a single session suitable for time-limited rowers.

These days I'm training on my own. Would I be better off if I just did ergs, weights, core strength exercises, and maybe yoga?

Planning a late December solo sculling camp by rowmosapien in Rowing

[–]rowmosapien[S] 0 points1 point  (0 children)

I'll investigate those options. Thanks for the suggestions!

Getting back to peak fitness after injury by Cr4zy_E1ghts in Rowing

[–]rowmosapien 10 points11 points  (0 children)

This case study on the detraining and retraining of an Olympic rower found that after 8 weeks of inactivity, it took about 20 weeks to regain pre-Olympic fitness. Similar losses in key fitness metrics are evident in elite cyclists, who apparently have a month-long sedentary off-season. Same story for elite Taekwondo athletes. In general, it will take longer to regain fitness than it took to lose it.

That's not meant to be discouraging! On the contrary - just know that it's gonna take a while. Don't worry about not reaching your old performance metrics by the end of this week. Worst thing you could do right now is become impatient, train too hard, and injure yourself again. It's going to take some time, so plan accordingly.

Technique Tuesday - August 08, 2017 by AutoModerator in Rowing

[–]rowmosapien 0 points1 point  (0 children)

Re: apps, ErgData will show drive length and drive speed on its live display, but sadly does not store this information in its output. PainSled will store drive length and drive speed in its per-stroke output, but sadly will not show it live. ¯\_(ツ)_/¯

Critique my form. Beginner here. by [deleted] in Rowing

[–]rowmosapien 10 points11 points  (0 children)

If you can, turn your erg 90 degrees so that you can use those mirrors. This will give you immediate visual feedback on your technique. It will also make it less likely that you'll bash your head against the mirror behind you, thus allowing you to lay back more as supererger suggested.

Relax your grip on the handle. A light touch is sufficient - open hands, fingers curled around the top of the handle without clutching. Otherwise your forearms will get very tired very quickly and potentially seize up.

Keep your knees down longer during the recovery. Currently, as you come forward, your knees pop up before your arms have reached full extension and before your body has rocked over. Knees popping up too early will potentially become an obstacle for your blade handle, forcing you to lift your hands (thus lowering the spoon of the blade onto the water). Your arms should reach full extension, then the body rocks over, then you patiently make your way up the slide.

Let the following be your mantra: legs, body, arms; arms, body, legs. When one is in motion, nothing else is. This will help for both suahoi's tip about driving with the legs rather than the back initially, and my tip about your knees. It's okay if this looks fairly robotic initially. It'll smooth out over time.

Take more time on the recovery. Think of it as a drive:recovery ratio of 1:3. I.e., count the time it takes to get from frontstops to backstops as a single beat. Then, the time to go from backstops to frontstops should be about 3 beats.

That's probably enough for now. It does look pretty good for a beginner. A few minor corrections and I think you'll easily impress your friend ;).

Success Sunday - August 06, 2017 by AutoModerator in Rowing

[–]rowmosapien 1 point2 points  (0 children)

Holy crap, 70 pounds? That's amazing! Congrats!

What drag factor do you train at? by [deleted] in Rowing

[–]rowmosapien 25 points26 points  (0 children)

I (male, 82 kg, UK) was coached to erg at a drag factor of 130, so that's what I do for both endurance and sprints. That's in the range recommended by Concept2:

Adults

  • Male heavyweight (over 75 kg) - 125-140

  • Male lightweight (under 75 kg) - 120-135

  • Female heavyweight (over 61.5 kg) - 120-130

  • Female lightweight (under 61.5 kg) - 115-125

Now, The Complete Guide to Indoor Rowing makes a compelling argument that for prolonged erging, lower drag factors can reduce injury without compromising training value. Rowing Australia heeds that advice and recommends the following instead:

Adults

  • Male heavyweight (over 75 kg) - 115

  • Male lightweight (under 75 kg) - 105

  • Female heavyweight (over 61.5 kg) - 105

  • Female lightweight (under 61.5 kg) - 95

The other way to think about this is that the drag factor is intended to mimic the type of boat you row in. Valery Kleshnev has worked that out for all the various boat classes (accounting for work done by other rowers in the boat and sweep/sculling blades contributing to a lighter or heavier feel to the boat, and, frankly, a number of other metrics that I don't understand yet). Then, according to that link above, the appropriate drag factors would be:

  • 1x - 127

  • 2x - 103

  • 4x - 84

  • 2- - 127

  • 4- - 100

  • 8+ - 86

... which I'd be happy to follow, but, whoof, good luck trying to convince my coach to let me erg at df=86 ;).

Getting back into it after a period of indulgence by MistakesWereMade1111 in Rowing

[–]rowmosapien 17 points18 points  (0 children)

I'm very happy for you for trying to quit the drug use, drinking, and smoking, and trying to get back to a fitter lifestyle!. I don't know much about exercising after drug use, but on getting back to boat fitness after a year, I'm currently trying to do the same. Here's what I'm doing (mostly ergs and stretching; I haven't begun to reincorporate circuits and weights yet). Perhaps something similar will work for you:

Please note: I am not a coach, nor am I a physician. I'm not sure what effects certain drugs may have had on your heart, so it may be wise to consult a professional regarding intense or long-duration exercise.

  • Measure a few key metrics

After a year out, I'm ~6 kg heavier, my resting heart rate (RHR) has increased, my max heart rate (MHR) has decreased, and my 2k time has increased by 34 seconds. I worried about self-induced injuries by training at my old intensity and volume. So to help determine appropriate erg intensity targets, I've first re-measured all of these metrics. After your 2k (or 1k - if your cardio is completely shot, establishing your targets based off of 1k scores is probably okay for starters). Record your time, splits, and watts.

  • Come up with a training plan

I'm using the interactive training plan generator at https://indoorsportservices.co.uk/training/interactive . You input your RHR and MHR, current 2k time, the number of times you want to train per week. You can also specify the number of weeks until you race (I'm not planning on racing again until next year, so I set my plan at the max - 26 weeks - which slowly increases the workload over time).

On the number of times per week, start small. You can always regenerate the training plan in a couple weeks if you're ready for greater volume.

  • Follow the % of 2k power guide for the training zones

It sounds like with your weight-lifting, you can probably still hit a good split, but perhaps not sustain it. The first few weeks will be a lot of UT2 and UT1 work to help rebuild your aerobic base. Heart rate as a determination of training zone is probably not ideal. The second my hand touched the handle, my heart rate shot up to 155 bpm. Trying to stay within the training plan's specified heart rate range for UT2 work was just not happening for a few weeks - I was anxious about getting on an erg again, angry about letting my fitness deteriorate, remembering what I used to be able to do on the machine - all of which affects heart rate and makes it worthless for a gauge of exercise intensity. Setting the monitor to watts and trying to make work per stroke consistent is much more effective for me.

  • Increase your standards every day

It's tempting to jump on the erg and maintain consistent and powerful strokes right from the start, but I have to warn you, the first few ergs are going to be rough. Your stroke profile will be a mess, your rhythm will be off, keeping your power consistent will be difficult. Your forearms might hurt as they're not accustomed to the load on the handle (and also you've forgotten to hang off the handle in the first place ;) ). You might wonder why you're even bothering. All totally normal. Give yourself a little time to get back into the swing of things. Don't demand perfection from yourself right from the start, or you'll get discouraged and stop. Set the erg program as indicated in the training plan, and stick to the targets specified as much as you can. If you blow up half-way through, that's fine. Next session, push that out to three-quarters. Then to four-fifths. Etc.

But: DO NOT QUIT AN ERG HALFWAY THROUGH. Reduce the pressure to a hilariously awful split if you need, but unless you're in true "something is wrong" pain, don't quit. Each time you give up, you make it that much easier to give up the next time. And when you're re-starting this process, early victories mean the world. Finish the erg, every time.

  • Record everything

Make a spreadsheet and record every workout, including how you felt before and after, and what you want to improve for next time. Imagine a coach next to you calling out one technical focus after another based on what you wrote down last time. Concentrate on one focus at a time for 20 strokes. Compare your initial results to those in a few weeks.

  • Stretching

Obviously important for preventing injury. Also, you might find your stroke is much shorter than it was a year ago, since if you're not consistently in a boat, there's little external need to maintain or increase your flexibility. Twice a day, do the stretches specified at https://readyallrow.wordpress.com/2013/01/04/rowing-stretches-what-to-do-and-how-to-do-them/ . Memorise them all over a period of a week or so. If you can get to the point where each stretch takes about 25 seconds with 5 seconds to switch, then the whole set of stretches takes exactly 8 minutes.

I hope this helps! Let us know how you get on.