Introduction To Indoor Rowing

[Alissa]

From the old forum , by H_2O
[...]
A more precise description and complete discussion of common mistakes can be found in the training guide below. Here you can see the stroke of Xeno Mueller (olympic gold and silver medalist, single scull):

I was just looking through this thread again. The link to Xeno's rowing stroke cycle in the original post needs to be updated. The stroke cycles (both on-erg and on-water) are still hosted by the Inverness Rowing Club, but they have changed their site from a .co.uk one to a .org.uk one. So you'll find them here:

So. Here are updated links to Xeno's Strokecycles:

Xeno's Erg Stroke Cycle
Xeno's OTW Stroke Cycle


To add something not previously in this thread, Xeno had this to say in the comments to the video that follows:

Very well done.
I agree with all.
My personal opinion about sliding back into the catch is that there is no change speed when rolling into the catch.
I am going to add this to my favorite videos. Here is the question WHO TAUGHT F L I P?

Enjoy!

Alissa

[6co2000]

You mention:
Low stress (slow speed): breathe once per stroke: inhale on the drive and exhale on the recovery.

but in general and for any strength work out it is the opposite: exhale during the effort exertion.

in fact in the C2 website we find this:
http://www.concept2.co.uk/indoor-rowers ... techniques

During low intensity rowing (one breath)—Exhale gradually on the drive, expelling all remaining air at the finish. Inhale on the recovery.

[Bob S.]

In the rowing stroke movement, the chest is compressed at the start of the drive and is expanded as your arms pull back at a the end of the drive so it makes a lot more sense to inhale on the drive. Otherwise you are fighting against yourself. In weight lifting there is a lot of effort expended in each movement with just a few repetitions. In rowing the movement is related hundreds of times, except in the very short races, so there is not that much effort expended in each individual stroke. For that reason, I don't think they are comparable. I first heard about the matter of inhaling on the stroke a decade or so ago, when I read sometime about Xeno using that. It sounded like a reasonable idea to me, but after many decades of doing it the other way, I am too locked into the opposite to make the change without a lot of work.

Bob S.

[Alissa]

I'd edit my earlier post to correct the now outdated links, but the board software apparently won't let me edit a post that is that old. (Dougie, can you help?)

So. Here are updated links to Xeno's Strokecycles:

Xeno's Erg Stroke Cycle
]Xeno's OTW Stroke Cycle

If you use the arrows on each side of the image, you can forward slowly to catch whatever details you'd like to see. The images seem to be a bit "stretched" from side to side in this newest iteration. Maybe they'll fix that eventually?

Note also that the Inverness Rowing Club has also posted a number of other stroke cycles for review.

HTH,

Alissa

[Citroen]

(Dougie, can you help?)

I can edit anything. I can delete anything. I can lock anything.

[Alissa]

(Dougie, can you help?)

I can edit anything. I can delete anything. I can lock anything.

Thanks Dougie! Don't know if anyone reads this, but think it could still be useful. Maybe it should be updated?

Alissa

[Citroen]

(Dougie, can you help?)

I can edit anything. I can delete anything. I can lock anything.

Thanks Dougie! Don't know if anyone reads this, but think it could still be useful. Maybe it should be updated?

Alissa

I've updated viewtopic.php?p=190480#p190480

[christopherd]

The links to the old forums for Pete plan just brings me back to c2forum.com.

[Pie Man]

https://thepeteplan.wordpress.com/

get ready to go ahhh

[GeneB]

For the beginner plan, are the 3 core workouts on M/W/F if no extras are done, but if you add the extra two workouts do the five in order on sequential days?

[jackarabit]

For the first third (8 wks) of Pete Beginner, I believe 3 days active and four of complete 24 hr. rest is ideal. This on/off cycle fits neatly in a calendar week. There Is nothing positive to be said for accelerated progress toward deep fatigue, burnout, and disappointment in early trainng. The next logical step would be one additional session giving preference to the longer distance/lower intensity continuous option. 17 weeks in, you could try five days active. I would separate the two rest days, placing them to advantage for optimum recovery or for logistical convenience when necessary. When you do five sessions weekly, whether early or late in the 24wk schedule, you will begin to understand the distinction between inactive rest and active recovery. One cannot simply opt FOR an accelerated rate of progress and opt OUT of the necessity of physiological recovery. Some day, you will find yourself looking forward to long (10-12k) recovery rows

[GeneB]

Thanks jackarabit, that's very helpful.

[jackarabit]

Gene, saw your workout on the What training . . . thread. Keep em coming. Good thread for your questions also as a lot of hits means potentially a lot of answers. This FAQ thread doesn't see much traffic.