Tape Tip

Terry Smythe of UCanRow2 held a Concept2 Indoor Rowing Workshop at Rowfit Chicago and one of her clever tips will be the subject of this posting. With the use of electrical tape, a rower can set temporary and customized 'stops' on the monorail of an ergometer to help correct a number of form issues related to leg dive / slide positioning. Additionally, rowers new to the Pick Drill, or who struggle with partial slides during racing starts can use tape to help establish the correct seat/slide positions.

Note: Remove all tape frequently, ideally after each workout when you clean your monorail; it will cause some residue build-up after several workouts. The tape is a great tool for periodic evaluation and correction, but is probably best used only when a rower is actively correcting a bad habit. The bumps are strong, and while less disruptive than having a coach smack you on the head, not something that should be part of every workout!

The Catch

Many rowers over-compress at the catch, especially when on an erg. While this does extend the length of the stroke, it places the rower at a mechanical disadvantage at this crucial moment in the stroke. Liftoff occurs at the catch, and thus it is important that body be in a position of total power. Ensuring each joint is flexed to the correct angle allows the muscles to maximize mechanical advantage.

To find the correct slide position at the catch, sit on the erg and slide up the monorail until the shins are perpendicular to the ground. The heels will be slightly lifted up from the foot stretcher at the catch. Once in this position, place a strip of tape on the monorail just in front of the front roller of the seat. Each time the seat arrives at the catch position there will be a jolt, the tape is thin, but makes itself known!

Tape at the catch

The Pick Drill

The pick drill is a classic rowing drill that is used both as a sequential warm up and as a way to break down the rowing stroke into its component movements and body positions. A rower starts at the finish and begins rowing arms only. Next, body swing is added, and then the leg drive / slide. Typically the leg drive / slide is added in portions, either 1/2 slide and then full slide, or 1/4 slide, 1/2 slide, 3/4 slide, and finally full slide.

Once tape is placed on the monorail at the catch, fully extend the legs to the full slide position and place a strip of tape in front of the front roller. Divide the space between these two strips to mark the desired points, 3/4, 1/2, 1/4. Once these have been placed, remove the tape at the finish. (That position is fixed by the length of the leg.)

Tape at the catch, 1/4, 1/2, 3/4 and full slide.

Racing Starts

Tape will be placed at the same locations used for the pick drill, to practice partial slides for racing starts, (typically at 1/2 slide, and 3/4 slide) but the drill starts from the catch. Practicing these partial slide sequences on an erg is of great value, as the mental stress level at the start of a race is incredibly high, the force differentials are maximal, and boat instability is not only at its greatest, but a bad set at the start can affect the entire race. Relying on trained muscle memory is crucial, and the stability of the erg can build family of drills that will transfer to the water.