Master the Rower
Thursday, June 25, 2015
Rowing Drills:
Damper-(5 minutes)
- Start off rowing with the damper setting at 1, keeping a comfortable pace with your
strokes per minute at 24. Every minute go up 2 damper settings(1,3,5,7,9). Keep the same pace and strokes per minute. Use a partner to help you change the damper settings each minute. This will help you to find a setting that is right for you and give you the opportunity to feel the difference from low to high.
Stroke Rate- (5 minutes)
- Start off rowing at 28 strokes per minute. Set your pace to a comfortable 500 pace and keep that pace throughout the drill. Every minute for 5 minutes, drop your stroke rate by 2 while maintaining your original pace. This will challenge you to generate power at low stroke rates. If you can maintain this efficiency, your overall pace should improve.
Then,
- Pick a skill to work on
We get a lot of questions regarding the damper setting and stroke rate for the Concept 2 Rower. Today’s drills will be a great way to see the difference in the settings and how stroke rate can affect your overall rowing ability. This will only be a start to you finding out what works best for you. Take some time afterwards to continue evaluating different settings and working on efficiency points. We will also have some time to play around with other skill items that you need to work on.