Erg at Full Resistance

 

 Erg at low rating (14-18) for 60-90 minutes.  Every five minutes have a 30 second burst. This is a long exercise but it really increases cardiovascular and strength at the same time with a full resistance setting.  If time is the problem, alternate this with 6-9  repetitions of 5 minute full pressure pieces to build lactate tolerance.  See the ERG Technique from Concept II below.

The Concept2 UK site has an excellent ERG training instructions.

 
Cross Train! Run, bike, cross-country ski, or do an aerobic gym activity for 45 minutes. This increases overall fitness, as non-rowing muscles are worked and therefore increases overall aerobic efficiency.  It also makes training days less mundane.

 
Strength Training Work major muscle groups with weights, 3 sets of 8-12 repetitions increasing resistance. Last set should be your max weights.  Work the following muscles: quads/hamstrings, lats, biceps/triceps and deltoids, chest press/bench pulls.  Chest fly strengthen pectoral muscles and simulate the sculling motion (somewhat...).  Remember SLLLOOOWWW and steady wins the race. 

 
Intense Interval Workout Do 10 to 15 1' pieces at full pressure separated by 1' on the paddle; we would do 2 or 3 sets depending on our training load. This is a psychological workout as much as anything else. It's very draining, but also very rewarding when you make it through the toughest pieces. Vary the stroke rate throughout, but the pieces should all be fiercely competitive. 

 
Speed Workout Row 12x500m or 5x1000m at your race pace This workout is to train the muscle.  Make the rest intervals whatever you wish. The idea is to work at the specific output you will use in a real competition.  It takes a lot of discipline in the early pieces, but is worth it. 

 
Pyramids :19' at low rate, full pressure, 4-3-2-1-2-3-4, changing rating at each, e.g. 14-16-18-20-18-16-14.  The goal is to be competitive at very low ratings. The muscle sees a load not dissimilar from racing loads, and the energy systems see a long, sustained intensity workout. This is another psychologically difficult but rewarding workout.

 
ERG Rowing Technique Grasp the handle comfortably, with your hands spaced as wide as the handle allows. Keep your shoulders and arms relaxed.  Let each part of the stroke flow into the next: your body should never come to a complete stop. 
 Start of the stroke (the Catch)
  • Extend your arms straight toward the flywheel
  • Lean your upper body slightly forward
  • Slide forward on the seat until your shins are vertical (or as close to this as your flexibility will allow)
  • Keep your back straight but not stiff

 

 The Drive

  • Begin the drive by pressing down your legs
  • Keep your arms straight and hold your back firm to transfer your leg power up to the handle
  • Gradually bend your arms and swing back with your upper body, prying against the legs until you reach a slight backward lean at the finish.

 

 The Finish

  • Handle is pulled all the way into your abdomen.
  • Your legs are straight
  • Handle drawn to the abdomen
  • Elbows drawn past the body
  • Your upper body is leaning back slightly

 

 The Recovery - preparing for the next stroke

  • Extend your arms toward the flywheel
  • Lean your upper body forward at the hips to follow the arms
  • Body rocks forward, pivoting off the hips
  • Gradually bend legs to slide forward on the seat

 

 The Slide & Catch 

  • Draw your body forward until the shins are again vertical
  • Upper body should be leaning forward at the hips
  • Arms should be fully extended
  • You are ready to take the next stroke