Technical ergos.....additional description of aims.

The development of technique turns a physiology into a boat moving rower. Whilst the suggestion cannot be the fastest way of developing increased physiology, it may be the fastest way to rationalise how to generate boat moving efficiency with the available physiology. It will only work if the brain is fully engaged in working out what the goal is on every movement, and how to move the limbs to best achieve the movement. The strongest movement should NOT feel like it is the hardest movement. If you just try to work as hard as possible physically, you may end up with an awkward less effective solution. Better posture = Greater effectiveness The 10 minute technical Rates should always be “calm”, with a focus upon: - the way that you move to draw the handle back towards your chest in fixed seat –long elbow travel. -the way you just use the leg drive to commence the stroke in legs only – heads / backs / arms set. -and finally the way you smoothly blend the two together when doing a full stroke. – accelerate!!!

The result that is being sought is this:

The drive should be made up of three smoothly blended sequential efforts: a leg drive, pelvic opening of the back angle, and a shoulder and arm draw. The sequential bit is important, to prevent each of the muscle groups fighting against each other through a long duration of the strain. Sequential application should allow each major group to drive more explosively for a shorter duration, whilst the other elements are either loose (shoulders during leg drive) or braced (back, arms, wrists). The timed pieces: putting it into practice At rate 30, you should achieve a recovery time of about 1.1 seconds compared to 0.9s pull. The 0.9s can be thought of as 0.5s leg squeeze, 0.2s hamstring effort, 0.2s shoulder and arm draw. As the duration increases at the lower ratings, changes have to be discovered. These changes are.....small in the drive phase, ideally. The recovery phase should s t r e t c h significantly. so At rate 20, you should achieve a recovery time of almost 2 seconds, compared to a 1.0s pull. So, recovery can be 0.3s hands away, 0.3s body over, 0.2s really getting the body over!!!, 1.2s rolling smoothly and calmly towards frontstops, landing gently. The pull; 0.55s leg squeeze, 0.25s body swing from the hamstring, 0.2s from the shoulders and arms.