YouTube Video Sharing – Published by Chi Wai Wong on Jan 5, 2017
The video has demonstrated how to move and combine the ergo safely (please refer to 2:33 to 4:10).
YouTube Video Sharing – Published by Chi Wai Wong on Jan 5, 2017
The video has demonstrated how to move and combine the ergo safely (please refer to 2:33 to 4:10).
While many parts of the world were in lockdown, a staggering 131 World Records were broken on a Concept2 indoor machine.
Staying at home is a challenge for all of us. When you are an elite athlete used to daily training sessions with your team, isolation brings particular challenges. When the Covid-19 pandemic struck in early stages of March, rowers took it to the indoor machine and broke records like never before. In just 75 days these 131 new records were broken.
While some rowers just wanted to ‘get some kilometers up’ during isolation training, most of them were aware of the world records that may have been in their grasp. Most notably, young American rower Isaiah Harrison, 16, now owns all 13 indoor rowing World Records for his age group – from 500m to the marathon – most of them were broken during the lockdown.
In Australia, Georgina Rowe broke a couple records… accidentally, proving, she said, that quarantine life can be athletically productive. Rowe was taking part in an Australian indoor rowing competition with athletes from each state competing against each other on home rowing machines.
“I just wanted to get some kilometers up for my State in the interstate indoor regatta,” Rowe said.
Fellow countryman Erik Horrie proved that para-rowers could also smash records. He now owns the best time in the 1 minute, 100m, 500m, 6’000m and the Marathon. In total, Australian indoor rowers broke 36 World Records, followed by the USA (26) and Italy (12).
During lockdown, all top athletes trained hard on the erg. Big names like Emma Twigg, Hamish Bond, Olli Zeidler, Martino Goretti or Jackie Kiddle are now indoor World Record holders (see list attached).
And there may be more to come.
Information Sourced from World Rowing Website: http://www.worldrowing.com/news/the-head-spinning-statistics-indoor-rowing-during-lockdown
Covid-19 has affected us all. Never before has the world been through such an uncertain time.
If you have a Concept2 rowing machine, a cable, and a good internet connection, you can join different virtual rowing games. One of the coming virtual competition is “The Electronic Rowing Games”.
The Electronic Rowing Games will take place on the weekends of the 13th and 20th of June. There are 5 categories: Senior, Adult, Student, Junior, and Para. (5 for men, 5 for women)
For the event details, please refer to their official website as follows:
The 2021 World Rowing Indoor Championships (WRICH), presented by Concept2, the pinnacle event for indoor rowers will be staged as a live virtual competition. The finals of this event will be scheduled to take place on the weekend of 27-28 February 2021.
While further details are to be determined, FISA’s intention is to organise a WRICH with multiple rounds of competition. The first round would be open to any competitor with access to a Concept2 machine (‘static Concept2 Model C, D or E with a PM3, PM4 or PM5). The final round of the Championships is intended to be a virtual live race.
This platform will also allow World Rowing to promote indoor rowing beyond elite-level competition. Certain details, including those around rules, race categories, qualification processes and timelines are still under examination and will be announced as they become finalised.
Information Sourced from World Rowing Website: http://www.worldrowing.com/news/media-release-2021-world-rowing-indoor-championships-goes-virtual
The 2020 World Erg Challenge saw the 1 billion metre threshold surpassed as rowers around the world locked down and erged.
In its fifth year, the World Erg Challenge registered a record number of participants: 8843. These rowing enthusiasts completed a total of 1,249,511,544 metres between March 15 and April 15, 2020. To put it in perspective, each competitor averaged 141,299 metres over the 30-day period- that’s almost 5000m per day, every day.
This year’s challenge may have had a different spin. As so many people around the world are under lockdown orders, professional and amateur athletes alike have been seeking fitness solutions. For those lucky enough to have fitness equipment at home, this challenge came at the perfect time to stimulate the virtual competition.
The winning team was a virtual group called YAMSQUAD. Their slogan is, ‘a community of like-minded people supporting each other to their goals, whether big or small, through positivity!’. The team amassed an impressive 59 million metres with their 408 members. The members joined the group from all over the world, including Ukraine, Germany, New Zealand, Spain, Poland, USA and more.
Finishing in second place was an on-water team, Greenwich Crew. Based in Connecticut, USA, the team has 264 members and rowed 44 million metres. This pushed the three-time winning team French Indoor Rowers Team into third, with 32 million metres.
The top team by average metres per participant was a clear winner: Chp. 22 DAV Crew. This team, with only two members, averaged 2.5 million metres per member. This is largely due to the continued impressive performance by Don Altrichter. Altrichter spends almost nine hours per day on the rowing machine. Read our interview with him here. The Chp. 22 DAV Crew finish dwarfed the next-best, the Comal County Sheriff’s Office with 733,652 metres per person.
Finishing in second position in the individual metres tallied, behind Altrichter, was Carl Haske with just over 2 million metres. And the first female was Sharona A. with over 1.5 million metres, rowing for The Diamonds virtual team.
The World Erg Challenge gives teams from across the world the opportunity to compete, not for time or split, but rather for total amount of metres logged. Both Concept2 Ski Erg and Concept2 Bike metres were also counted. However, bike metres were counted as half when applied to the challenge.
The 2021 World Erg Challenge will take place from 15 March to 15 April 2021. Stay tuned for more information.
Sourced from World Rowing Website: http://www.worldrowing.com/news/surpassing-one-billion-metres-the-lockdown-lowdown-indoor-rowing
YouTube Video Sharing – Published by British Rowing on Mar 25, 2020
What to do if you can’t get on the water? GB rower Vicky Thornley shares her go-to cross training activities:
With events cancelled around the country this weekend, how can you keep training?
Aside from bad weather, incorporating cross training into your winter training can also make you go faster on the water come the summer.
“I use cross training during the winter and early spring. Once we enter the racing season, I significantly reduce my cross training in order to maximise my in-boat focus. Here are four cross training activities that I enjoy doing.
In the winter, if you find the water frozen or resembling the North Sea, cycling can be a break from the rowing machine. The indoor bike can be challenging mentally. Having done a whole cycling camp on a turbo-trainer, I know this only too well! Remember, time doesn’t stop and the session will come to an end eventually. Keep your mind on the benefits of the session and think about the summer races you might be winning – if you train well.
If you find yourself injured or in rehabilitation, indoor cycling is particularly useful. Always seek advice from a qualified professional when injured, but cycling can be a good alternative to rowing if you need to take the load off your back or ribs. If you do find yourself out of the boat for a period of time, you need to trust that the bike is a great way to keep working on your endurance capacity.
Indoor cycling can also bring variety to your training. Variety is the spice of life after all!
Keep your mind on the benefits of the session and think about the summer races you might be winning
The GB women’s squad heads to the popular cycling island of Mallorca in the winter and it’s popular for a reason. The roads are well maintained, providing an assortment of terrain and, most importantly, it is home to big climbs, the most infamous being Sa Calobra. A piece of road that will be forever etched in my mind, having pushed me to my mental and physical limits numerous times.
Firstly, cycling is a great cardiovascular exercise that incorporates a lot of the same muscles that are essential to move a boat fast. Because your heart rate varies to a greater degree on the bike, compared to rowing, due to generally unavoidable changes in gradient, this offers up a new challenge and stress to the body.
A big benefit of road cycling is the length of time you can be on the bike. This can far exceed the time on the rowing machine or in the boat. The majority of our long steady-state rowing sessions last 90-100 minutes, so we are never pushing over the two hour mark. However, you can ride the bike for over six hours and this allows you to really push the endurance aspect of training.
Through the winter, running is something I often enjoy on a Sunday morning
In the past, there has been some fairly unsubstantiated proposals that running leads to injury, particularly the idea that it is ‘bad for your knees’, especially as rowers tend to weigh considerably more than the likes of Mo Farah. However, the evidence suggests quite the opposite if you follow some basic guidelines. I am a big fan.
Through the winter, running is something I often enjoy on a Sunday morning. We spend the majority of our training sitting down, so I enjoy the odd occasion when I can be on my feet. Running is also a great tool to clear our often overactive minds.
I use yoga, especially restorative yoga, to unwind on a day off or after a training camp
Why not incorporate yoga into your training routine? While it’s different from running or cycling, yoga will help you in other ways.
There are different types of yoga. Yang styles of yoga use rhythm and repetition, aiming to increase blood flow and build strength. Yin styles, such as restorative yoga, are about moving more slowly, and involve holding poses for longer and working on loosening muscles and joints. Both types teach you to breathe consciously and develop a greater understanding of your body.
I use yoga, especially restorative yoga, to unwind on a day off or after a training camp. I find it really relaxing, especially when it ends with a yogic sleep! I always sleep like a baby afterwards.”
Sourced from British Rowing Website: https://www.britishrowing.org/2020/02/olympic-silver-medallist-vicky-thornley-shares-four-great-cross-training-activities/
Indoor rowing offers numerous performance benefits to different sports when incorporated into training plans, as Go Row Indoor Instructor Clare Holman explains
The indoor rowing machine provides a highly efficient cardiovascular and fat-burning workout, where you can burn over 300 calories in 30 minutes. The rowing stroke also works 85% of the muscles in your body across nine major muscle groups including the back and shoulders, glutes, legs, arms and core.
This makes it the single most effective piece of equipment for a total body workout which, combined with the additional benefits it provides for core strength and flexibility, means that incorporating indoor rowing into your training will see you make changes to your health and fitness, fast.
For these reasons, indoor rowing is a powerful tool in training for any sport. Go Row Indoor Instructor Clare Holman explains how and why it benefits all manner of sports, and shows you how you can incorporate the rowing machine into your training.
Rowing provides a cardiovascular workout whilst also recruiting a large proportion of upper body and lower body muscles, adding strength training at the same time. Being non-impact, it is also the ideal rehab exercise for those suffering from common running injuries, and the wide range of motion promotes flexibility in your muscles and joints.
Long distance training – 2 min row @ 20 SPM (strokes per minute), 2 min row @ 22 SPM, 2 min row @ 24 SPM, 2 min row @ 26 SPM, 2 min row @ 24 SPM, 2 min row @ 22 SPM, 2 min row @ 20 SPM = 14 minutes total.
Sprint training – 1 min row, 90 second rest x 3, 3 minutes rest, 1min row, 90 second rest x 3.
Always perform a suitable warm up before starting your session and remember to include an appropriate cool down and stretch after.
Rowing is one of very few training activities that can produce a high-intensity upper body workout, help increase power output and provide the stimulus for maintaining aerobic fitness at the same time. Cyclists will benefit from further development to their aerobic systems whilst also building parts of the body that cycling just can’t touch.
Endurance training pyramid – 3 min row @ 20 SPM, 2 min row @ 22 SPM, 1 min row @ 24 SPM, 1 min row @ 26 SPM, 1 min row @ 24 SPM, 2 min row @ 22 SPM, 3 min row @ 20 SPM = 13 minutes total.
Rugby players need whole body aerobic fitness and rowers are generally recognised as athletes with amongst the greatest aerobic capacity. There are very few training activities that can produce a high intensity upper body workout, help increase power output and provide the stimulus for cardiovascular improvements at the same time.
Due to the demands of the game, rugby players also need to avoid too much impact whilst cross-training, to minimise the stresses put on their bodies. Rowing provides the necessary stimulus to maintain aerobic and anaerobic fitness whilst being non-impact.
Forwards training – 1 min row, 1 min rest x 3, 3 min rest, 30s row, 1 min rest x 4.
Backs training – 100m row on the minute, every minute for 5 minutes, taking the remainder of the minute off.
Aerobic fitness training – 1000m row, 4 mins rest, 1000m row. Aim to equal your time from the first row.
Rowing develops strength, power and aerobic endurance simultaneously, with explosive leg power coming from the drive phase of rowing.
Rowing builds upper body and core strength, and the arm pull-through phase mimics the catch phase of a swim stroke. It is also a great tool for increasing the range of motion in the shoulders and back. Additionally, in one rowing workout, major muscle groups for swimming, biking and running are put to work with no transition required.
Progressive endurance session – 4 min row @ 22 SPM, 3 min row @ 24 SPM, 2 min row @ 26 SPM, 1 min row @ 28 SPM.
Sourced from British Rowing Website: https://www.britishrowing.org/2019/10/indoor-rowing-as-cross-training-for-other-sports/
YouTube Video Sharing – Published by British Rowing on Mar 8, 2019
Go Row Indoor workout series – The pyramid workout
British Rowing Master Trainer Denise Page shares her top tips for starting indoor rowing.
“Absolutely they can. The great thing about indoor rowing is it can be adapted for all levels of fitness and ability.
“The rowing machine can be used using a lot of effort or with a lighter resistance. One of the things which gets me excited about the Go Row Indoor class is that a beginner and a more experienced rower can row side by side and both get a great workout.”
“It is low impact with very little stress on the joints, which makes it great for the knees and back. It is a whole body workout. Most forms of cardiovascular workouts are legs only; for example, running and cycling. Rowing uses the upper and lower body, which makes it a great calorie burner as well as truly effective for making the heart and lungs more efficient.”
“A lot of people think of rowing as a pulling action, but it is actually a pushing action; the legs need to initiate the drive. It is similar to doing a deadlift; the power comes from pushing with the legs.”
“Practice pushing with the legs, then let the torso of the body join in by leaning back and finally the arms finish the drive. To return do the opposite sequence (arms/body/legs).”
“That depends on your fitness level and what your body is used to. The Chief Medical Officer recommends we are physically active for 150 minutes per week at a moderate intensity (slightly out of breath but can have a conversation and be a little sweaty). This can be in bouts of sessions no shorter than 10 minutes. Rowing would be perfect for the beginner starting off in 10-minute bouts and then building up to longer sessions; it can contribute to the 150 minutes per week.
“For fitter beginners they could do longer sessions, or work at a higher intensity.”
“Work at an intensity which makes you feel like you have done something but does not make you feel you have worked too hard. Log your progression, as it can be very motivating to see how you are getting fitter. If you can, find a Go Row Indoor session near you as it is more fun in a group.”
“Make sure you get the correct advice in relation to technique; you get so much more out of an activity if you get the technique right.
“Set yourself a realistic goal that is easy to measure. It needs to be specific and have a timescale. Be prepared for the things in life that sometimes get in the way, if you fall off the plan, get back on it again as soon as you can.”
If this has inspired you to give indoor rowing a go, here’s a guide to British Rowing technique. Or check out our Go Row Indoor workout videos for a fun 20-minute indoor rowing workout that packs a punch.
Sourced from British Rowing Website: https://www.britishrowing.org/2019/08/top-tips-for-starting-indoor-rowing-2/