Workout 79: (5k Race Scenario - High Stroke Rate 30/32*) Take a tour down the Charles River with us as we follow along with the Concept2 Men's 8 as they warm up and race the long course. Coxswain, Dan Gilbert leads the charge and keeps our focus inside the boat.  How fun is it to be on the water?!

 

*Racing stroke rates are much higher than we practice regularly, we can drop the damper down to 3 and challenge ourselves to hold their rhythm or if you prefer, find your own manageable stroke rate to race with.

 

Warm Up:

(Length 25 Minutes, no monitor programming)

 

Light Paddle off the docks

 

Pause Drill: Pausing at a particular moment inside the Recovery Phase of the stroke and continuing to row upon hearing the command "Row". Today we pause at the body over position at the middle of our Recovery. Our arms are long, our torso is pitched forward and our legs are still straight. When we give the command "Row" the knees begin to bend and one stroke is completed before reaching the same point to pause again.

 

3-4 sets of 10 and 20 Strokes to build up Stroke Rate and Pressure

 

Workout:

(Length 17 Minutes, no monitor programming)

 

4800m race experience down the Charles River with the 2019 Concept2 Men's 8.

 

Cool Down:

Paddle back to the docks

 

**LISTENER REQUEST** Help us build a new segment on our show!  

It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps:

 

Step 1: Complete today's Workout

Step 2: Find the Audio Recorder App on your smartphone

Step 3: Record your Voice answering the specific question asked

Step 4: Save and Send your audio files to [email protected]

 

Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? 

As The Flywheel Spins "Row Basics"

 

Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (use "Podcast" in the subject line of your email).

 

Please read the following before participating.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK