Science of Rowing

Joe, Alex, and Gaz discuss 3 articles focused on the isometric bench row, high-intensity interval training, and Science of Rowing's guidelines for nutrition for openweight rowing.

[3:05] Isometric Bench Row vs. Dynamic Bench Row - What's Better?

Joe, Alex, and Lisa discuss three articles focused on the physiological differences between the rowing ergometer and indoor cycling ergometer, the impact of stroke rate and intensity on technique, and injury awareness in Beach Sprints Rowers.

[0:05] Physiological Differences between rowing ergometer and cycle ergometers

Joe, Nicole, and Lisa discuss 3 articles on predicting functional threshold power, training intensity distribution in elite chinese rowers, and risk factors associated with rib stress injuries.

[4:23] Maximum Power During a Graded Exercise Test Predicts Functional Threshold Power

Joe and Alex lead this podcast on the following three articles:

Joe, Alex, and James discuss 3 articles on para rowing, VO2max predictions, and achievement motivation patterns in rowers.

[2:56] Para Rowers Scoping Review

Joe, Alex, and Michael discuss three articles related to muscle morphology of the vastus lateralis, training considerations for the LA 2028 Olympics, and identifying if your athletes are more suited to training the morning or evenings.

Audio Summary for Alex Wolf's Volume 5, Issue 8 Article "Power Output Changes With Varying Stroke Rates And Gearing"

This research aimed to explore the effects of varying stroke rates, gearings, and drag factors on mechanical power output in rowing, employing a cohort of experienced sub-elite young athletes in both ergometer and on-water conditions. The study meticulously measured rowing power (Prow), leg power (Pleg), and work per stroke (WPS) across different stroke rates (20-45 spm), gearings (lever changes 0.87-0.90m), and drag factors (100-180 Ws3/m3). It was found that Prow increased with stroke rate in both ergometer tests and boat measurements, indicating a strong positive correlation between stroke rate and power output. However, the impact of stroke rate on WPS varied significantly between ergometer and boat measurements, suggesting different dynamics in power output optimization across these conditions. Additionally, moderate to high correlations were observed between drag factor and Prow in ergometer settings and between gearing and Prow in boat settings, highlighting the influence of these variables on rowing power output. Maximum power output is achieved at the maximum values of optimum stroke rate, gearing, or drag factor, suggesting a unique characteristic of rowing performance optimization that contrasts with other sports disciplines. This research provides valuable insights for the rowing community, emphasizing the need for individualized strategies to optimize performance based on the unique dynamics of rowing compared to other sports.

Audio Summary of Michael Naperalsky's article for Volume 5, Issue 8 "The Potential for Heat Training to Improve Rowing Performance"

Researchers studied eleven rowers using two different training environments over a period of twelve days: cross-training in a hot environment (34ºC/93ºF) or moderate (14ºC/57ºF) condition. Assessments for physiological adaptation, perceived effort, and time trial performance showed mixed results. While the heat acclimation group showed decreased sweat loss, rating of perceived exertion, and body temperature, there were large but not statistically significant changes between groups for rowing performance. Coaches and rowers could consider the potential benefits of heat training for racing in cooler ambient temperatures, and the likely benefits for those racing in hotter environments.

Audio Summary for Joseph DeLeo's Volume 5, Issue 8 Article "Considerations for On-Water Training Variables: Stroke Rate, Boat Velocity, and Heart Rate"

Sixteen U-23 Australian rowers (n = 8 male, n = 8 female) were monitored over a 4-month training period. The research team sought to determine the relationship between individualized training zones, stroke rate, and on-water boat velocity. The researchers found wide variability in stroke rate and boat velocity which presented as time distributed across multiple training zones. Coaches and rowers can use the information from this study to use heart rate zones for land based training and stroke rate, boat velocity, and power (watts) for on-water rowing training.

Joseph, Alex, and Michael discuss three articles related to on-water training, boat gearing, and heat acclimation.