TRAINER TIP: Close Your Eyes for the Cooldown

Here’s a tip to help your rowing students get better flow in their rowing stroke: The cooldown of a workout is a great time to focus in on the zen of rowing. Use that time to close your eyes and feel the motion.

Remind your students to FEEL the connection of the stroke, from the drive to the finish to the recovery.  Hands away, body over, slowing the slide.  Allow your body to feel the fatigue but also the discipline of good technique, even when you’re tired.

Generating Power on the Rowing Machine

Updated Sept. 25, 2018

How to generate power on the rowing machine. Get more out of your #rowing workout with this drill. Then test your progress on these FREE rowing interval workouts. Low-impact fat burners and strength builders, they'll get you in and out in 25 minutes or less: http://bit.ly/GetFlywheelFit #rowing #fitness #rowingmachine #row #rowworkout #concept2 #indoorrowing

 

How’s your rowing workout been lately? Would you like to get more of the benefits of rowing machine workouts?  We hear all the time from people who say they’re not performing as well as they’d like.  They want to get their times down and their meters up but they’re not sure how to do that.

 

The difference between a good workout and a great one is in how you apply power on every stroke.  That’s true whether your goals are getting a PR on your next 2K, losing 20 lbs. or simply making the most of the time you have on the machine.

 

In this video, UCanRow2 founder Terry Smythe shows you how to use your monitor to gauge your power output.  She also gives you a drill that will help you get faster and stronger on the machine.

 

 

Rowing Technique – Generating Power from UCanRow2 on Vimeo.

 

 

Key Benefits of Rowing Machine Workouts

  • One-stop shopping workout: Rowing is a total-body workout
  • Non-impact: It works virtually every muscle on every stroke, with no impact
  • It meets you where you are – if you can hold a handle and pull, the rowing machine can probably be modified to fit your needs
  • It takes you as far as you want to go – From easy, relaxing rows to some of the toughest competition in sport, the rowing machine is there for you.
  • You’re never too old to row: No matter your age, there’s a rowing record in your category, and since the machine is gentle on the joints, there really is no limit to when you can start rowing
  • Cross training: Rowing is great cross-training, and a great break, for athletes who do other sports.  Running, triathlon, skiing, cycling and more.
  • Weight loss: Because the rowing machine is non-impact, and offers such a great variety of workout options, it’s perfect for people who want to lose weight, a little or a lot.

 

What questions do you have about building more power in your stroke and workouts?  Post them in the comments below and we’ll answer!

 

Want workouts that put this all together for you, in a downloadable package that’s ready to take to the gym or your home rowing machine?  Check out our Meter Monster and Flywheel Frenzy rowing workout programs.

 

How to generate power on the rowing machine - a drill to help you row faster from https://ucanrow2.com Try this technique on these FREE low-impact rowing workouts: http://bit.ly/GetFlywheelFit #rowingworkouts #row #rowing #crossfit #wod #lowimpactworkout #rowingtechnique #fitness

 

For Further Reading:

Ramp Up Your Rowing Workout With Undefined Rest

10 Indoor Rowing Workouts to Kill 10K

Interval Workout of the Day: Ramp it Up

Introducing Personalized Indoor Rowing Technique Reviews

UCanRow2/Concept2 master instructor Terry Smythe gives personal rowing technique reviewDo you have a Concept2 indoor rower at home, or use one at your gym?  Are you a competitive indoor rower who’s interested in improving your performance on the machine?  Maybe you’ve been rowing for a while and would like to brush up on your indoor rowing technique or get new rowing workout ideas.

A new offering from UCanRow2 may be just the ticket: Personalized rowing technique reviews from anywhere in the world with a UCanRow2/Concept2 master instructor via Skype, video or in person.

“Often just a few simple tweaks to a person’s rowing machine technique can make a major difference in the results they get – whether their goals are weight loss, fitness or a personal best in a 2k race,” said UCanRow2’s Terry Smythe, a UCanRow2/Concept2 master instructor.  “Not everyone is able to attend one of our full-day Concept2 Indoor Rowing Basic Course trainings,” she added, “and not everyone wants to learn to teach indoor rowing.  We’re excited to be able to offer this affordable, convenient alternative to people who want to row better and are not looking to teach classes.”

Technique reviews will be led by a UCanRow2/Concept2 master instructor.  In addition to teaching the Indoor Rowing Basic Course trainings, the master instructors all have years of experience teaching people at all skill levels to row on the water and on the rowing machine.  Reviews can be done either via live video (Skype, OoVoo, etc.), by submitting a video clip of your rowing technique or at an in-person session where the master instructors are located (Currently Washington, D.C. area, Chicago, Seattle, Oakland, CA, and Houghton, MI, and coming soon to several other major US cities).

One-hour technique reviews are available for $65 and can be arranged by emailing info@ucanrow2.com.

The Ultimate Erging Playlist

Indoor rowing classMusic for rowing classes or a great rowing playlist is always a big topic of discussion around the UCanRow2 office and Concept2 instructor trainings.  We usually tell people to aim for workout music with little to no lyrics and relatively slow beats per minute, usually in the 120 bpm range or slower.  Indoor cycling music is often ideal for workout playlists, as long as it allows you or your students time to really focus on their rowing technique and not get so lost in the tunes that proper rowing form goes out the window.

All of that being said, sometimes you have a really long steady state workout in front of you, or you need a musical pick-me-up to shake off the day, or you just want to get your groove on.  For all of that, enter Rowing Journal, which has published a list of 90 minutes of erging tunes they love.  Beyond just giving you the list of songs, their Ultimate Erging Playlist goes into some detail explaining which songs you might put at which point in a workout, be it a 2k test or a steady state 10k.

Rowing workout playlists are, of course, a very personal thing but we love the thinking behind this piece … plus it made us laugh!  For example:

“First and Foremost: If it reminds anyone of the dance routines young Spice Girl wannabes made up at primary school then it is not
acceptable erg music. Ever.

“High ratings must always be accompanied by up tempo, heavy rhythm music, ideally Classic/ Hard Rock or Wagnerian Opera. There is
a feeling of invincibility as you complete your 2K PB to the inspiring sounds of Ride of the Valkyries!

“Rap has all the musicality of a ringing telephone and is easily dismissed from this discussion. In fact, the only R&B allowed is R Kelly’s
World’s Greatest.”

Check out the whole article, it’s great reading! For those of you who can’t wait to reorganize your iPods though, here’s the Rowing Journal list (Personally, we’d rather stick hot needles in our eyes than row to Livin’ on a Prayer yet again, but there’s something here for pretty much everybody):

Thunderstruck – AC/DC
Come Follow Me – The Answer
Party Hard – Andrew WK
Livin’ On A Prayer – Bon Jovi
Layla – Derek and the Dominoes (Good Rhythm setter)
Sultans of Swing – Dire Straits
Fans – Kings of Leon
Jailhouse Rock – Elvis Presley
Smooth – Santana
Under Pressure – Queen
Baba O’Riley – The Who
Where The Street Have No Name – U2
Sunshine On Your Love – Cream
Peaceful, Easy Feeling – The Eagles
All Right Now – Free
Man’s World – James Brown
Grace – Jeff Buckley
Mars – Holst Planet Suite
Jupiter – Holst Planet Suite
Ride of the Valkyries – Wagner

What’s on your playlist for this weekend?  Tell us in the comments and we’ll try it in class next week!

Shape Magazine Joins the Indoor Rowing Revolution

We love, love, LOVE that Shape Magazine is so taken with the rowing machine (and a Concept2, even better!).  Their latest tweet on the subject: “OBSESSED with the rowing machine! Works your whole body & cardio? Why weren’t we doing this sooner?”

Better late than never we say, and glad to have you!!

Shape included in their January issue a kick-butt rowing workout from none other than Olympic medalist Anna Cummins, who’s now a master instructor for Concept2 CrossFit Rowing.  The 20-minute workout gives you target splits, stroke ratings and times that will put you through your paces for sure (check out the rowing playlist that Shape put together, too).

One thing to bear in mind about that workout though: If your 20s are in the rearview mirror or you’re not super fit or experienced at rowing you may have a hard time hitting the targets in Anna’s workout.

So don’t worry if you don’t hit  numbers right off the bat (or ever).  Try to stick to her recommended stroke ratings (note: you may find that rowing slower is a lot harder than rowing faster) but don’t be afraid to back off on the split targets and stroke rating if you need to.  If your heart is pumping and your rowing technique is good you’re still getting an awesome total-body low impact workout that will tone your body, torch calories and improve your fitness, regardless of your current fitness level.

As we like to say around here, Rowing is for Every Body!

Want help to row better?  Attend a Concept2 Indoor Rowing Foundations indoor rowing certification or find an Approved Concept2 Indoor Rowing Instructor in your area.

What’s your favorite rowing workout?

Head Games: Tips and Tricks to Beat the Long or Hard Indoor Rowing Workout

Updated Aug. 3, 2020

 

Let’s face it, we all have days where we have to drag ourselves through a workout.  Training for rowers is no different than training for runners or cyclists or any other sport.  Sometimes you just need to find ways to make the meters tick off faster.

 

Concept2 has a blog post with rowing tips to help you keep the flywheel spinning.  Check that one out.

 

Here are some of our favorite endurance tips and strategies:

 

– Count strokes to get through the tough periods of the workout (from @thepeteplan on Twitter)

 

– On a long row, do every third 500 meters faster to break things up (from @jasonhewitt2 on Twitter)

 

– If the thought of rowing 10k in one shot overwhelms you, break it into smaller pieces and add in off-erg work in between.  Our Workouts page has lots of ways to do that.

 

– Take your mind off the monitor and focus on your indoor rowing technique – back straight, swinging from 11:00-1:00, chest up coming into the catch, one count on the drive, two on the recovery, etc.

 

– Up the intensity – Working harder in short bursts makes the meters tick by faster and can stop you from focusing on them so much

 

– Have a split range you’re going to keep through the workout and do whatever it takes to hold it (increase or decrease your intensity, stroke rating, etc.)

 

– Use the pace boat on the Performance Monitor to help you hold your split. Set it on the pace you don’t want to go under. Beat that little guy!

 

– A favorite at the UCanRow2 Bodyshop studio is row-ling 100s, alternating 100 meters hard, 100 meters easy (or whatever variation of that sounds appealing)

 

– Hit the Units button on your monitor and vary what you’re rowing for – meters, calories, watts

 

– Play a numbers game – work towards “fun” meter numbers like 4444, 5678, 12345, etc.

 

Ok maybe we’re a little crazy, but these tricks have gotten us through MANY millions of meters. How do you get yourself through a tough workout? Tell us in the comments, we’ll add the best ones to the list!

 

For Further Reading and Learning

 

Ask the Coach: Correcting Others’ Bad Rowing

UCanRow2’s Terry Smythe, an indoor and on-water rowing coach with nearly 20 years of experience, answers your questions about rowing technique, rower workouts, teaching rowing and training for rowing.

Q: I row at my gym, and the “erging” technique some people have is driving me batty! I don’t want to offend anyone and I’m no expert, but how do I tactfully correct their form so they don’t get hurt and I don’t have to watch it anymore?

A:  This is the downside of the growth in indoor rowing’s popularity.  People see rowing on TV or featured online, and want to try it themselves.  The basics of rowing technique are pretty simple, but yes there is a trick to it.  People who jump on the rowing machine at the gym often don’t know enough about proper rowing technique to get the most from the machine.  As a total-body exercise, rowing is a fabulous way to make that slimmer, fitter you a reality.  You’ll get there faster with the right technique.

If you see bad rowing happening, approach the facility’s staff and ask if they have certified indoor rowing instructors who can intervene. If they do not, as a facility member you should encourage them to get their group fitness instructors and personal trainers certified to teach rowing. Certified instructors are much better equipped to provide workouts that are safe, fun and effective, and it’s the best way for the facility to make sure it gets the most from its investment in rowing equipment.

There’s more information on our rowing certification here, and our latest listing of trainings is always available on our rowing certification calendar.

Got another sticky question you’d like our coach to tackle? We’re game! Post it below in the comments and we’ll get back to you.