I believe there are really only two ways to get better at rowing: increase your capacity to create energy (by becoming more “fit”), or increase your ability to transform the energy you create into useful work, by becoming more efficient and coordinated. Most people spend most of their training time trying to increase their work capacity while ignoring efficiency altogether. I think that’s a big mistake. Inefficient rowing is like driving your car with the parking brake on. You won’t go anywhere very fast and you’ll rip it up in the process.
Now let’s think about what I just said.
“Inefficient rowing is like driving your car with the parking brake on. You won’t go anywhere very fast and you’ll rip it up in the process”
Are you one of them?
Are you in a program that the majority of the focus is just on fitness?
Are you training to get stronger but know that your water speed is way behind your stationary erg score?
Don’t underestimate the power of efficient rowing and how much speed you can develop from it. At the end if you race somebody as strong as you and more efficient you will lose. Why not training smart?
Coordination is the harmonious interaction of multiple joints to produce a useful movement.
Efficiency is an excellent measure of how coordinated any action is. In other words, the higher the efficiency, the more coordinated the action is and vice versa. Conversely, inefficient movement will always compromise performance and create the potential for pain and injury.
Efficiency in rowing means the ratio of useful work performed compared to the energy expended to do the work. Put another way, efficiency determines how much of the energy you expend by muscular contraction creates a successful movement.
Since efficiency necessarily implies a minimum of effort, we can recognize efficient movements by their apparent ease. In fact, one of the main impressions you will receive from watching a great athlete or dancer in person is that they make it look so amazingly easy.
Neuroscience reveals that the quality of your attention as you practice will affect how productive the practice will be. The best way to get better at a movement is to practice with the correct attitude and feedback.
I use the 1x and the rowperfect3 to get efficient. With the feedback of the software you can learn to feel efficient rowing movement because the numbers reveal to you when you are being the most efficient you can be on the way you move. When you get there you need to repeat it again and again and do the same on the water. On the water you will get feedback with a speed coach or GPS. By slowing down the movement it will be easier to get a good power curve.