Improve your indoor rowing performance
Rowing is a versatile and effective conditioning tool that can help you meet your fitness goals. While you don't need to become an expert rower, moving efficiently on the rowing machine can significantly enhance your workout experience. In this article, I aim to demystify the key aspects of indoor rowing and provide practical tips to help you get the most out of your time on the rowing machine.
The Basics
Adjust the Damper Setting
The damper on a rowing machine controls the airflow to the flywheel, which in turn affects the drag factor. A higher damper setting (8-10) increases the drag, making the rowing stroke feel heavier, while a lower setting (1-3) reduces the drag, making the stroke feel lighter. Most rowers find an optimal setting between 3-5, which balances resistance and stroke efficiency. Experiment with different settings to find what works best for you.
Position Your Feet Correctly
Proper foot placement is crucial for an efficient rowing stroke. Adjust the foot straps so they sit over the widest part of your foot, typically around the ball or bottom of your shoelaces. This positioning helps you achieve a full range of motion and transfer power effectively. Secure the straps snugly to ensure stability during your workout.
Sit With Intention
Your posture on the rowing machine can impact your performance significantly. Sit up tall, with your sit bones firmly planted on the seat. As you move through the stroke, aim to keep your shoulders slightly forward of your hips. This position maximizes your reach and helps generate more power from your legs and core.
Master the Stroke Sequence
The rowing stroke follows a specific sequence: Catch, Drive, Finish, and Recovery. At the catch, your shins should be vertical, body hinged forward, and arms extended. During the drive, push with your legs first, then swing your body back, and finally pull with your arms. The finish sees your legs extended, body leaned slightly back, and hands close to your chest. The recovery is the reverse: extend your arms, lean forward, and bend your knees. Practice this sequence to develop a smooth, powerful stroke.
Understand the Metrics
The rowing machine monitor provides valuable data to track your performance. Key metrics include the split time (time per 500 meters) and stroke rate (strokes per minute). The split time reflects your pace, while the stroke rate shows how many strokes you take per minute. Aim for a balanced approach, focusing on maintaining a consistent split time while controlling your stroke rate.
Sample Workout Plan
To help you incorporate these tips into your training, here is a sample workout plan you can follow three times a week:
Week 1-2: Building a Foundation
Warm-up: 5 minutes easy rowing
Workout: 3 x 10 minutes at a moderate pace (split time around 2:30-2:45), with 2 minutes rest between each piece
Cool-down: 5 minutes easy rowing
Week 3-4: Increasing Intensity
Warm-up: 5 minutes easy rowing
Workout: 4 x 8 minutes at a slightly faster pace (split time around 2:20-2:35), with 2 minutes rest between each piece
Cool-down: 5 minutes easy rowing
Week 5-7: Power and Speed
Warm-up: 5 minutes easy rowing
Workout: 5 x 6 minutes at a strong pace (split time around 2:10-2:25), with 3 minutes rest between each piece
Cool-down: 5 minutes easy rowing
Compete and Challenge Yourself
If you're looking for a challenge, consider participating in indoor rowing competitions. The British Rowing Indoor Championships offer a great opportunity to test your skills and compete against other enthusiasts. Visit British Rowing for more information on upcoming events and how to get involved.
Disclaimer
Please consult with a fitness professional before starting any new exercise programme. Ensure that your rowing machine is properly maintained and that you use it according to the manufacturer’s guidelines to avoid injury.
By implementing these tips and following the workout plan, you'll be well on your way to improving your indoor rowing performance. Happy rowing!
