Form Check please

[paddler]

Thanks in advance for the feedback, I did a few strokes at 20spm (2:05 pace), 10 or so at 25 (1:45 pace) and the last 10 at 30spm (1:35 pace).

I had asked about how often to attempt a PB in a previous post (consensus was no more than 1x/mo), but I wondered how you prepare for each PB. Do you take a rest day beforehand, or taper your training for several days?

https://www.youtube.com/watch?v=gfnlwY0Uj_4

Thanks!

[jamesg]

PB: If it's a test to update paces and check technique and status, a day off before is enough. Or, if short, just stick it in after warm-up. Always note how you did it, maybe via short splits: if interested in racing, the more our experience the better.

Tapering can be done like this, an Interactive Level 3, 26 Week program by Terry O'Neill, an Olympic coach:
Wk
24 2x18'UT1 8x45sAN 4x3'TR 3x12'AT 3x6'TR
25 2x15UT1 6x1.5'AN 2x5'TR 2x8'AT 4x2'TR
26 25'UT2 1x3'TR 3x1.5'AN 3x45s AN RACE

Work at TR and AN is race pace or faster, 32-35; AT 27-28. There's always a long warm-up.

In your video your'e using the erg style, which differs somewhat from rowing.
https://www.concept2.com/indoor-rowers/ ... que-videos

[mict450]

Very nice! You have the size to do well on the erg. You're over compressing at the catch, your wrists are flexed at the finish & your knees are bending too early on the recovery. Delay flexing your knees until after your hands pass over your knees. Work on the pick drill to get your sequencing down.

[Dangerscouse]

Not bad at all. Some things I've noticed, and there might be some others:

You're overcompressing at the catch, so stop a little bit shorter and keep your shins vertical. Tying something to the monorail where you need to stop is a great solution.

You need to hip hinge a bit more as there's not much movement. Think of 1 o clock and 11 o clock for the start and finish, this was you're fully utilising all of the power from your lower and upper body.

One small thing is that you don't need to grip the handle quite so hard. I literally hook my fingers over the handle, as it just leaks power if you grip it too hard.

As technique goes for a newbie this is good, and it won't take long to get you perfected, but also don't worry if you don't achieve it. I know of some very fast rowers who have fairly terrible technique.

I'm not sure if you need a day off or not, as I've never found a pattern. For example I did my 60 min PB, and the next day I then did my FM PB, which goes against the 'rules'. I find that it's best to sneak up on a PB attempt as the nerves can get in the way.

[paddler]

Very nice! You have the size to do well on the erg. You're over compressing at the catch, your wrists are flexed at the finish & your knees are bending too early on the recovery. Delay flexing your knees until after your hands pass over your knees. Work on the pick drill to get your sequencing down.

Great feedback, thanks Eric!