I don't know about you guys but I though the 30 minute rowing sessions flew by and there's so much more we could have covered, but we got the big parts. Thanks to everyone who dropped in last night, it was a great showing and I hope you got something useful out of it.
To recap- here's what we covered:
foot placement- ball of the foot on the wedge of the foot stretcher
the "catch" position- knees over the ankles, shoulders in front of the hips
stroke mechanics- legs body arms arms body legs
legs initiate the "drive", belly tight, maintaining shoulders in front of the hips
bogy swings from 1 o'clock(ish) to 11 o'clock (ish) small but critical movement
arms pull the handle to bottom of rib cage, elbows go where comfortable
recover by doing the opposite: arms then body then legs.
arms and legs are never bent at the same time
Using the force curve, an efficient stroke will look like a haystack or a gum drop. Reading the force curve will tell you what's going on with your pull.
haystack: efficient transfer of power from legs to body to arms
pyramid or point at the top: yanking on the handle
Crater lake: pull is likely lacking the "body" portion, posture may be upright and unmoving.
airplane take-off: lackluster drive with the legs out of the catch
A generally low curve lacks power. Rowing should really be from the legs with a follow through by the body and the arms. We want to obtain a really consistent, well shaped haystack and then increase the effort and raise that whole, perfect haystack up. Your perfectionism and consistency will be easier to obtain and maintain if you use the correct damper setting.
Most people row using a damper setting between 4 and 6. It depends of your height and weight (taller and heavier peeps are at the higher end) and the distance you are rowing. Your damper setting will be higher for a short piece like the one minute in Fight Gone Bad. It will be significantly lower for something like a 10K.
Speaking of FGB- the best way to get the flywheel spinning fast is the 1/4, 1/2, 3/4 full stroke pattern. Then it's a couple pulls of riding a unicorn on marshmallow :)