Building Stroke Power

Talk about the ski ergometer and training tool from Concept2
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winniewinser
Half Marathon Poster
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Joined: August 9th, 2019, 9:35 am
Location: England

Building Stroke Power

Post by winniewinser » November 15th, 2021, 8:00 am

Hi all,

I'm looking to dedicate a bit more time than 1 session a week to the skierg......what's the best sessions to ski to build stroke power? Low and slow like in rowing? Or fast intervals like 1'/1'R?

What I found recently was that on minimum drag and slow SR (around 30) I was still able to get 2:14 pace. But rating up that is quicker but not sustainable so clearly I have a lot of work to do.

Any recommendation for sessions welcome.
6'2" 49yo, 100m 17.0, 1' 346m, 500m 1:30.0, 1km 3:14.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,669m, HM 1:22:14.7, FM 3:08:12.8

Ski 1' 285m, 2km 8:15.1, 5km 21:13.8, 30' 6871m

kini62
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Posts: 377
Joined: December 30th, 2008, 7:09 pm
Location: Hawaii

Re: Building Stroke Power

Post by kini62 » November 15th, 2021, 6:24 pm

Not sure I can help but I will tell you what I do. I typically have the damper set on 7-7.5 and ski at around upper 30s to lower 40s SR for nearly all distances when just training. I dip into the mid 30s occasionally to better concentrate on the initial part of the stroke. I would think it's a lot like the erg in that slow "heavier" strokes will build power and higher SRs for a little more aerobic fitness.
59m, 5'6" 160lbs, rowing and skiing (pseudo) on the Big Island of Hawaii.

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Cant Climb
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Joined: June 15th, 2007, 12:48 pm

Re: Building Stroke Power

Post by Cant Climb » November 24th, 2021, 9:04 am

I got the SkiErg 3 years ago. Thinking it would be just something to do on days when my legs were tired from Rowing, Biking, Running.
Boy was i wrong, pretty much it has been kicking my butt since day 1.

I think you just need to ski alot more. Maybe alternate days of power strength work with interval sets - i think 1 min. on/off is a bit too much rest but find shorter sets to work on faster pacing and some muscle development. Then continuous ski's on your other days. You'll be sore and tired at first but eventually it should even help your rowing. Form is much tougher on SkiErg i think, others disagree. Had placement is not as obvious as on the rower and the length or stroke is debated. Many of the top SkiErg performers are using a very short stroke and high SPM.

You'll figure it out. Just don't underestimate the SKiErg.

winniewinser
Half Marathon Poster
Posts: 2688
Joined: August 9th, 2019, 9:35 am
Location: England

Re: Building Stroke Power

Post by winniewinser » November 24th, 2021, 9:37 am

Cant Climb wrote:
November 24th, 2021, 9:04 am
I got the SkiErg 3 years ago. Thinking it would be just something to do on days when my legs were tired from Rowing, Biking, Running.
Boy was i wrong, pretty much it has been kicking my butt since day 1.

I think you just need to ski alot more. Maybe alternate days of power strength work with interval sets - i think 1 min. on/off is a bit too much rest but find shorter sets to work on faster pacing and some muscle development. Then continuous ski's on your other days. You'll be sore and tired at first but eventually it should even help your rowing. Form is much tougher on SkiErg i think, others disagree. Had placement is not as obvious as on the rower and the length or stroke is debated. Many of the top SkiErg performers are using a very short stroke and high SPM.

You'll figure it out. Just don't underestimate the SKiErg.
Thx.....I'm coming round to realising I need to dedicate more time to this beast and will be doing just that. I've started a new plan with my coach that has more Ski and less Row.....combine that with weights/core. Definitely sore but every session is feeling more comfortable
6'2" 49yo, 100m 17.0, 1' 346m, 500m 1:30.0, 1km 3:14.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,669m, HM 1:22:14.7, FM 3:08:12.8

Ski 1' 285m, 2km 8:15.1, 5km 21:13.8, 30' 6871m

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