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For anyone reading this who doesn't follow me on Twitter, I asked everyone to send in their questions about ergos recently and the response was too big to reply to sensibly in that format. What I've decided to do is to answer the questions individually rather than in the style of the blog to help you find the details you were asking for. Follow me on Twitter @PeteReed2012. Happy erging!
@Revellator @adambalogh: it is not necessarily a bad policy to stick to HR caps on long ergos however we don't do it. Many factors can affect heart rates and we don't want to compromise our muscular and aerobic training load in that way. Plus the daily competitive environment at Caversham inevitably makes your target split the parameter which we judge our aerobic training by. For that reason, I rarely record my heart rate anymore.
@sketchseven: The 'industry standard' rowing machine is the Concept 2. All rowers in the world are familiar with it (might not be true). However, it's not just for rowers. It fits nicely in a home and will never let you down if you look after it (I'm not sponsored by them). You might also want to google 'Water Rower'. It looks pretty slick if that's a priority but the concept trumps it on everything else.
@joavanbull @EdGrisedale: My ideal preparation for 2k tests and what we have to do are two very different things as we don't ever taper for tests. They are just part of training. Ideally, I'd do plenty of long hard ergos in the month before to get aerobic function and used to the machine. In the week before i'd start to bring the intensity up and the mileage down. It is important to feel fit, race ready, strong, fueled up and fully rested. So 3 days before do a 1250m and a 750m at race pace. Then in the two days before maybe just a 500m and a 250m. Be brave in the middle 1000m of the test.
@WalshyMK @jamesnhanson: level splitting a 2k test is the most efficient way, but it isn't pleasant. Try doing a -1 +1 +0.5 -0.5 for each 500m split. Efficient and makes the most of the body's natural physiology. I've seen all sorts though: +2.5 +2.5 +2.5 -10 was the funniest from Josh West.
@edsnaith: If you are racing over 800m on the ergo you still need to be fit as you'll build up a lot of lactate in that time. So do the long ergos in the month before to get the feel of the machine and build your stamina. Then I'd do something like 4x500m at race pace with 5 mins rest between them about 3 days before. I've never done that distance and I don't know what level you're at but those pieces will do you good.
@CameronNicholGB: You are doing everything right to go faster over 2k. Just stay in the team and spend more time resting and less time buying display cushions. You will be one of the strongest athletes the team has ever seen.
@lukeowens1: For a real beginner start by building up your duration on the ergo. Don't go crazy and pull too hard, but make sure you stay on for 15 mins at first (3 times a week) and build up to 45-60 minutes for each session (at less that 20 strokes per minute). You will notice your split/500m will improve too. Once you are fit, and you will get fit doing this, test your speed at 30-32 strokes per minute. 5x500m with 5 minutes rest between each one and push on a lot. Then try a couple of 2000m tests.
@rjh1865: Using sliders with your ergo has a big technical benefit if you are linked up in a train with your crew. However, if you are alone there are still two main benefits. The machine changes direction rather than your total body mass. There is a lot less momentum to overcome on the front turn which really off loads any stress on your lower back. You can also rate a lot higher. I still prefer conventional erging though.
@Mighty_Ben: There is a difference between technique on the ergo and on the water because of the subtle difference in mechanics between the two. In a boat there is a rotation component and it's not fixed in a stable position. You also have the connection and release mechanics to think about in the boat, plus wind and waves and more... And even if you take all this out, the acceleration of the oar in the water feels different to a chain and flywheel. Saying all this though, it's close enough for us to have the Concept 2 as a regular part of our training.
@olistrong: I hope your 2k test went well. Sorry I didn't get this out in time for your test but read the reply to @WalshyMK and get some tips for your next one. Happy training.
@ahovell: the resistance number (1-10) can vary from machine to machine depending on age, altitude, airflow and how clean it is. Therefore you can't just put it on 6 and hope for the best if you want total consistency. Go into the menu system on the PM3 Concept 2 monitor and 'Display Drag Factor'. Take a few strokes and set the drag to 138. Less is lighter, more is heavier and you will be rewarded for going heavy but your muscles will pay. 138 is like water - at least this way, you can be sure that all your training will be in the same gear.
@RDoak13: The ergo workouts that have made the biggest difference to my 2k have been the long ones. 16-20k. This might sound surprising as it's not short and sharp work, but when you can crank out huge numbers for very little effort and for a long time, a 2k seems like nothing. You have to have the fitness.
-----@Gussy_Poo's question was: 'How do I put it back together once I have smashed one in a rage because my scored are so poop...' Haha.
@MaCKi1zer: You're still young for a rower. Keep doing the miles and weights in the right way while your body is developing. You'll see the gains if you stay on top of your training. Maybe have a think about your recovery, nutrition and hydration as you lead up to the 2k too.
@3DopesInABoat: our nutritionist says that any food is better than no food. I certainly eat Cornish pasties from time to time without worrying about it.
@paddlefirm: You could always build a coffee table out of your ergo if it's in the way. Perhaps you could let me know if beating the ergo with a vegetable is a bad thing when the time comes.
I don't want to be in a health related legal battle so TRAIN RESPONSIBLY and to your level. Read the instructions on the ergo about illness, injury, health.
Right, that's the lot. Pull hard ladies and gents. |
