Multisport: Not so gently downstream

Put your gym's Concept 2 rower to good use. Sometimes, it's the only machine open

By Doug Welling, CTS Expert Coach

As winter gradually takes away the light of day and brisk air becomes cold, athletes move indoors to build their aerobic foundation for the season ahead. The scene is all too familiar: you enter your local fitness center to find a cardio room filled with sign up sheets and equipment with thirty-minute time limits. Treadmills, stationary bikes, elliptical trainers, and stairmasters all form lines, while the Concept 2 rowing ergometer waits patiently to break the silence with the rhythmic whirling of its fan. "Ergs", as they are affectionately referred to in the rowing community, offer a low impact cross-training alternative that is guaranteed to take your fitness to a higher level.

Rowing incorporates the entire body into every stroke, offering tremendous gains in strength and aerobic capacity. Rowers are said to be among the fittest athletes in the world, often associated with Nordic skiers in terms of physiological development.

Technique

Learning technique is, first and foremost, the most important aspect of addressing any new sport. Muscle memory begins to develop within the first strokes and is much more difficult to reverse if bad habits are learned. Generating force throughout the rowing stroke requires a specific sequencing of body parts. The drive phase of the stroke originates from a powerful push with the legs, while maintaining a firm core, extended arms, and a slight forward body angle from the hip to the shoulders. The back is then engaged as the legs reach extension. Finally, the arms pick up the acceleration, drawing the handle to the body, finishing with slight layback and a firm core. The recovery phase of the stroke reverses this sequence. The arms are first extended, followed by a forward swing in the upper body, pivoting from the hip. Lastly, the legs bend, drawing the seat towards the flywheel in preparation for the next stroke. The ultimate goal of this sequencing is to create a powerful and seamless stroke, linking the drive and recovery with fluidity. A more detailed description of technique, coupled with video, can be found on the Concept 2 website at www.concept2.com.

Benefits

Cross training on the Concept 2 ergometer will benefit any person, from the individual working to control weight to the ultra-endurance adventure racer. While stimulating muscle groups in the entire body, erging is a low impact exercise, ideal for rehab or those with prior joint injuries.

Rowing addresses the two most common limiters for athletes: flexibility and core strength. The stroke takes the body through a full range of motion, hence promoting joint movement and muscle lengthening. The active stretching involved with each stroke is the perfect complement to any weight training routine. As mentioned earlier, the stroke begins with the large muscles of the legs, finishing with the back and arms. It is the core (abs and lower back), however, that link these powerful muscle groups together. Professional athletes and office workers, alike, will all benefit from improved posture and strength radiating from the center of the body.

The monitors on the Concept 2 machines offer valuable feedback and data, making it very easy to chart progress between workouts. The rower is able to program workouts based on time or distance. The rower has the option of viewing velocity (m/sec) and power (watts) throughout the workout to see the actual work being performed. The newest monitors even offer a small card to store personal workouts, total meters rowed, and download data to a computer.

Different Strokes For Different Folks

Training philosophies for rowing, in regards to time and perceived effort, are very similar to that of running. The following are some sample erg workouts to add to your winter arsenal:

The Long Row: Gradually build the duration of continuous rowing between 30' and 120'. This workout will aid in technique and aerobic development. Keep the stroke rate low, between 16 and 22 strokes/ minute.

Lactate Threshold: Try 2 x 20' or 3 x 5000 m with 5' rest between efforts. Keep the stroke rate slightly higher, 22 - 26 with focus on a firm drive and controlled recovery.

Row for Gold: Row the Olympic standard distance of 2000 m at maximal effort to test your mettle. Test your progression and compare your times to rowers throughout the world.

Intervals: To aid in developing anaerobic power and sprinting speed try 500 m intervals. Maximize the stroke rate without losing form and use a work: rest ratio of 1:5.

The Indoor Rowing Cult

Over recent years, ergometer rowing has become a sport all its own. Get involved with the indoor rowing community and add a whole new focus to cross training. Concept 2 has done an incredible job to foster the growth of this sport. Their aforementioned website offers an online ranking system. Erg scores are listed for various distances, allowing individuals to chart their world - wide standing. Train to set a personal best for 2000 m or become one of the select few to complete an erg marathon, 42,195 m. The indoor racing season culminates with the Crash-B World Indoor Rowing Championships. Held annually in Boston, this event currently draws over 1500 competitors.

Avoid the cardio room crowds this winter. Become one of the few that move forward by sitting on their rear and propelling themselves backwards. ERG.

© 2004, Carmichael Training Systems, Inc.