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Attackpoint - performance and training tools for orienteering athletes

Discussion: Good man

in: shotgunmcos; shotgunmcos > 2016-01-24

Jan 25, 2016 10:25 AM # 
Nice to have you back, getting a bit lonely with no bars or colour updates.

Just discovered that my gym (normally only swim there) have Concept 2 so starting tomorrow with a row.

Will have 45 mins roughly, any suggestions for managing workouts? Just cap HR or go off a pace?
Jan 25, 2016 11:14 AM # 
LOL :-) It will be simple bars for a while then lashing into all sorts!

Main thing is just sitting on it and executing good strokes first instead of trying to clock time/pace...

This is pretty much the technique

The 2 main things to watch.
1. On the drive (pulling the handle), there is an order, legs, back, shoulders, arms.
2. On the recovery (sliding up to take your next stroke). Reverse the order. You should not have to lift the handle over your knees.

Once you get a feel for it you can set up a workout any way you like. Simplest being fix a time or distance and rowing it down. Cap the stroke rate until you feel comfortable at different rates. Easy to fly up at down at 30spm wrecking your knees and hamstrings for no real gain. Cap HR is same as any other discipline.

I'm currently not bothering with pace as it is literally so slow capped at Z1 or Z2. I'm just using the erg as aerobic training. Once I get a base going I'll add some peppar to spicy it up.

I'll swap any erg session for a paddle though...
Jan 25, 2016 11:28 AM # 
I hear you re the paddle.

Just not getting time to make it worth while. Not much point going for a 1 hour paddle no matter how inviting the water looks.

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