Reply to comment from last entry:
Jeff wrote, in summary: “[rib injury was caused by] the coaching I was getting to emphasize the leg-drive, explode at the catch, get the force curve vertical, etc., a little too seriously — but I was rowing at around 115 drag factor, 20-22 spm …… I’ve tried dropping the drag factor all the way down and rowing at at least 30spm”
Perhaps Tim will read this, and the full comment to my last blog entry, and be able to provide a more professional rowing perspective. Although it’s good to have a front loaded force curve, both on the erg and (I believe, I don’t row on the water) on the water, you don’t want to be hitting the catch as hard as you possibly can. You also want to make sure that early in the recovery your upper body position is set ready for the catch and arms fully extended so that the force, although obviously transferred through your core, is being generated by your legs for the first part of the drive. You want to be careful not to be trying to take the strain at the catch on your back or core by bending at the hip flexors or in your core on that initial drive phase. I would suspect, with seeing you on the erg, that it is this upper body positioning that is (slightly) off in the recovery, making you “bend in the middle” as you apply the power at the catch. For example, if you body position is either not correct, or you don’t have a strong enough core, when you push with your legs you will get a stage at the beginning of the drive where the seat starts to go back, and your upper body stays still, thereby bending you further forward – this will greatly increase the load on your core and intercostal muscles. If you’re able, take a side on video of your erging stroke and play it back in slow motion – for the initial drive the seat and handle should stay in the same place relative to each other.
I decided to do a steady 10k today, but with a push over the final 2k. Here’s how it went:
2k splits on the 10k:
7:19.6 / 1:49.9 / 25
7:19.5 / 1:49.9 / 25
7:19.2 / 1:49.8 / 25
7:18.5 / 1:49.6 / 25
6:46.8 / 1:41.7 / 29
10k = 36:03.7 / 1:48.1 / 25
It felt great mentally to cruise through 8k building yourself up mentally to put in a much faster final 2k.