Carlos Dinares talks about the potential impact of working on the component of rowing that produces the largest (up to 93%) energy losses: the body of the rower.
The biggest impact to increase the water speed of your crew can be found in the development of the bodies of your rowers. Dr. Valery Kleshnev illustrates this with numbers:
“most of the energy losses, 92.8%, occurred inside the rower’s body. Blade slippage contributes 5.9% and the boat speed variation – only 1.3%. These numbers suggest that the greatest scope for performance gain can be found inside the rower’s body” Valery Kleshnev http://www.biorow.com/RBN_en_2008_files/2008RowBiomNews08.pdf.
Carlos Dinares knows the power of working directly on the rower’s body with a dynamic erg www.rowperfect3.com, that develops the right coordination and powers and gives direct feedback with its software, stroke after stroke. He believes that the work you do with this machine may have the biggest impact you can achieve and provide a direct advantage over your competition. If you do the same training that the rest of your competition is doing, genetics will be the only factor that will determine who wins. If you think outside the box and develop your athlete’s body on the land in a better way than your competition, you will achieve a direct advantage and can have a biggest improvement of speed and performance.
Carlos Dinares believes that the direct feedback from the RP3 software teaches you body position and how to become stronger and more efficient. The power curves, peak force position, stroke length, Joules x stroke and many other variables in the software provide feedback on every stroke on how to row better. Carlos knows that rowers don’t have easy access to this information on the water, but they get it on land with the RP3.
Warm up 5 minutes easy rowing @ 20 stroke rate
Do 1 x 30 minutes NON STOP @ 18 strokes a minute
Do 5 x (30 strokes ON at max pressure and rate - 20 strokes Light)
All the strokes ON are at MAXIMUM PRESSURE and the suggested stroke rate.
All the easy strokes are really slow (12 to 16 strokes x minute) with very light pressure.
Rest from 2′ to 5′ from piece to piece with some Light rowing. You can get out of the ERG.