How to coach rowing using the Rowperfect3? – How to deliver more power in the rowing stroke
“I always have the rule of more joules per stroke in every stroke we take in training , every time, than any we take during a race. The RP is really easy to measure this – you can see the Joules per stroke. If you’re on an erg that just shows the split you can’t know this because the split is affected by the rate.”
– How to deliver more power in the rowing stroke
The Joules per stroke measure on the Rowperfect software is important. This shows you the amount of energy necessary for every stroke during training.
Set your RP software to have Joules showing in one of the numeric displays.
Understand what this measures.
Joules is not the same as Watts. Watts = Joules per second. Therefore Joules does not alter if the rating changes: Watts does.
To see whether you are efficient in delivering power to your rowing boat at different rates, watch the joules. Most athletes are less effective at higher stroke rates – this can be improved by training.
Get your athletes to do the planned training session and observe the Joules per stroke readings. Save the session and review it. Compare to other saved sessions.
Next time, explain to the athletes what Joules means and get them to try to hold constant joules through the session.
Case study: Jüri Jaanson
Juri is Estonia’s most successful sculler Olympic 2004 Silver & World gold medallist
Juri is a long time Rowperfect user; he used it to calculate his estimated gold medal time and target splits in his preparation for Athens. They calculated the joules output required per stroke to achieve the target splits and so if you watch the Athens 2004 Olympic 1x final, you will see Juri rates about 36 down most of the course and produces near-flat splits throughout.
Watch J ü ri rowing in 2009
Carlos Dinares explains
“I develop all my training system based on the Joules per stroke. I play with the rate, K factor [drag] and duration of the piece to develop the different capacities the rower needs to perform to his best.
My principle is to always work at higher Joules per stroke than the ones you need on race day. So athletes are used to working hard all the time]
I use the [Rowperfect] software all the time to develop the right coordination and efficient movements.”
Carlos’ coaching method is to master the rowing movement and the coordinated power on land first with the use of a computer to show the force curve and Joules numeric score and then later to take it onto the water. He says that the water is a lot more complex as a teaching environment because of the requirement to match other rowers, blade control, balance and weather conditions which affect each athletes’ ability do deliver high quality strokes over and over.
Listen to this video of Carlos explaining why training on RP3 doing power strokes using joules is helpful.
“Every stroke you do in training has more work than the ones you do in the race – you learn to sustain it in the low rate training”
Using the average joules for a 2k and then exceeding this in low rate pieces by 50 or 100 Joules. I always have the rule of more joules per stroke in every stroke we take in training , every time, than any we take during a race. The RP is really easy to measure this – you can see the Joules per stroke. If you’re on an erg that just shows the split you can’t know this because the split is affected by the rate.”
Thank you to Rebecca from Rowperfect3 UK.