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  1. #1
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    Rowing Workouts and Track Racing

    Hi All,

    I'm a collegiate rower starting to ride track this summer.

    I've ridden road bikes for 7 years, but not much racing in general.

    Wondering if there are any specific erg workouts that translate to better performance on the track.

    I have unlimited access to a concept II erg and weight room.

    The track is not so close, a 30 minute drive, and I don't have my own track bike yet.

    Quin? Any other rowers out there who made the transition to track racing?

    Thanks guys!

  2. #2
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    Hey Mungacious,
    I have a rowing background as well, I think generally speaking you'll have a massive engine from all the strength endurance work you'd do as a rower, which translates well to enduro time trialling. You'll also (assuming here) have a super strong base to follow any type of track riding, though what type of events you're best suited to will come down to body type and whether you're a fast twitch or slow twitch muscle fibre kind of guy.
    Um, in terms of specificity the two activities are quite far apart, given the amount of upper body activity in rowing and the difference in stroke rate in a boat to cadence on a bike. I don't know of any specific rowing workouts that will make you a better track rider, but ergs make great warmups for lifting in a weight room. 2 x 20 mins SE efforts, will probably tax your cardiovascular system more than on a bike, but like my rowing coach used to say, the best training for rowing is rowing. And shorter intervals are probably best done on the bike.
    Weights, on the other hand are gold. Again, the strength endurance focus means you're probably doing higher reps than most track sprinters and more than most enduros.
    Talking through my hat here, so I'll stop and let the other voices chime in.

  3. #3
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    Not much to add regarding specific workouts, -- but i lift at the Devon boathouse in Oklahoma City (one of the rowing OTC's ) ---- The elite rowers all look like they'd be beasts on a bike with a bit of cycling training too --- huge legs and not too much extra upper body to slow 'em down ---- of course, a lot of those guys are 6'5 to 6'7 , i saw one fella riding his bike to the center and he looked like Bill Walton on the thing

  4. #4
    Elitist carleton's Avatar
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    I've seen elite track racers incorporate rowing into their training.

    Matt Baranoski (one of USA's top sprinters) writes, "Friday fun on the rower! It's like a kilo but have to use your arms too...."

    Instagram

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    Track season in Illinois is ending soon.

    Bought my own bike and got used to sprinting on a fixed gear bike. Only have one set of 48x14(90.2)

    I'm only good for short explosive efforts(0-15 seconds) and have no top end speed afterwards - similar results in criterium racing. Has always been this way.

    Followed the standard rowers weight circuit 2-3 times a week(circuits of light weights, high rep[15-20] x 4 or 6) while hitting the track once or twice a week for training and an occasional race.

    Against rowing team's suggestions to stay in shape for the upcoming fall rowing race season(suggested 3 x 30 solid state(18-20-22-24) erg workouts three times a week), I cut back and focused on sets of:

    6 x 10' w/ 3' Rest
    1) SS @16
    2) SS 4'-3'-2'-1' @18-20-22-24
    3) Castle - 2' @18, 2' @24
    4) 5 x 2' @20 w/ 1:30 SS, 0:30 Full Press
    5) Pyramid - 2' @20-22-24-22-20
    6) 250 m On @32, 250 m Off @paddle

    Progressively got faster throughout the summer, but it might just be due to getting more comfortable on a track bike and riding on the track in general.

    Will try to work on progressively heavier deadlifts over the fall-winter-spring, any workout suggestions?

  6. #6
    Elitist carleton's Avatar
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    Hi all. Speaking of rowing...

    I've started rowing at my gym and I think I like it. I'm strongly considering buying a rower for home. There is a lot out there...and a lot of crap. Any tips on:

    - What brands to look for?
    - What should I expect to pay for a quality unit new or used?
    - What features are important and not important?

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    Hi,
    Concept 2s are the only ones worth getting in the long run. Best display, best resistance and the range is good. They're about 2 grand new (Australian) Used it is pretty much up to the person selling it - because of the technique involved, they're not as good as a home bike or whatnot for intensity. Concept 2s have a good range of splits to display, can display power, and the action of the flywheel means you can really crank on them - all the world records for the ergs have been set on these machines.
    TBH I don't even know what other machines are like, but the ones I've used have had sluggish returns and quite a lot of drag on the slide. http://www.concept2.co.uk/files/imag...rs/model-b.jpg is the machine I got my PBs on, it's the first model they made.

  8. #8
    Elitist carleton's Avatar
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    Thanks, man.

    It seems that the Concept 2 Model D goes for $900USD on Amazon: Amazon.com : Concept2 Model D Indoor Rowing Machine with PM3 (Black) : Exercise Rowers : Sports & Outdoors



    Concept 2 also happens to be the kind I have at my office gym and it feels pretty good. This may explain why I like the idea of rowing now. Maybe I've been randomly using crap rowers over the years.

  9. #9
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    That's it. The only part that will need replacing is the rubber band and some batteries for the display. BTW, eeerrggghhhhhh I hate those things. I've wrecked myself on those things more than I care to recall. Enjoy!

  10. #10
    Elitist carleton's Avatar
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    Quote Originally Posted by Minion1 View Post
    That's it. The only part that will need replacing is the rubber band and some batteries for the display. BTW, eeerrggghhhhhh I hate those things. I've wrecked myself on those things more than I care to recall. Enjoy!
    Hahaha!

  11. #11
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    Carleton

    i second the Concept 2 --- dont know if you've jumped on a deal on one of these yet or not --- But they are great for a "lazy" workout --- lazy as in, i just throw on some shorts and some vans and let 'er rip --- Lately, my rowing has been more therapeutic than anything else -- i keep the damper setting on a low level and go for 20-30 minutes at a slow pace

    Its different than riding the bike for me and i dont assign any hard goals to rowing (blasting great 2k times and the like) ---and i dont consider my time on the rower to be training, its just exercising and keeps my joints a little more limber ---

    The concept 2 website does have a workout of the day link and they will email you specific workouts through the week to try to keep you from going stale though ---


  12. #12
    Elitist carleton's Avatar
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    Thanks, DMC. Concept2 seems to be the standard. We have one in my office gym just like the one in your photo.

    I like the idea of a "lazy workout". I'm lifting regularly, but sometimes I'd like to hop on a get a quick workout at home. It's much easier than suiting up for a road ride.

    I'm saving my pennies now...

    Then a new iPhone came out...so pennies have been diverted

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    Carleton, sorry for replying so late!

    Concept2, no question about it. Used machines prob run around $600-800

    Got into rowing for the same reasons as you.

    I was a road rider for 6 years in Taiwan, fantastic mountains and geography to climb out there(even though my body shape and muscle mix doesn't lend itself to long extended climbs).

    Moved to Illinois and its super pancake flat out here...and DAMN cold all the time....depressing to get suited up 9 months of the year when its not summer...

    Much easier to ride to the school gym and hit the ergs with the team....and the strength-endurance lifting seems to match the basic lifts used to improve sprinting on the bicycle.

  14. #14
    Elitist carleton's Avatar
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    Thanks, man!

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    One Way to Save $ on a Concept 2

    Find out if you're anywhere near a site where indoor rowing regattas are held.

    Concept 2 will sell the machines that were used at the regatta for a good discount.

    Great way to save some coin on a basically new machine.

    I got mine a few years back after the Spring Sprints in Melbourne, FL

  16. #16
    Elitist carleton's Avatar
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    Quote Originally Posted by PacNWviaFL View Post
    Find out if you're anywhere near a site where indoor rowing regattas are held.

    Concept 2 will sell the machines that were used at the regatta for a good discount.

    Great way to save some coin on a basically new machine.

    I got mine a few years back after the Spring Sprints in Melbourne, FL
    That's a great idea. They aren't cheap and the ones that show up on craigslist aren't cheap either for being used.

  17. #17
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    The workouts on the concept2 website look good, and there are a lot of them. Takes the thinking out of it lol! Will be using a bit of rowing in the near future due to my injuries and i feel itll help me maintain what i had, or even improve my power (250-500m sprints on the rower etc)

    glad this thread popped up.

  18. #18
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    I would kinda advise keeping your eye on legspeed if you're gonna use a rower to train on, as given the technique about 40 strokes a minute is a good optimum stroke rate for getting power down - much slower than a bike. Our coach used to make us jump rope as well, and I got into cycling because that same coach made us ride to and from training, and do legspeed drills on the bike.
    I know given the amount of time and thought you guys put into your routines this may be an unnecessary bit of advice, but I thought I'd better mention it just in case.
    Last edited by Minion1; 09-24-14 at 07:53 PM. Reason: Punctuation

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