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ERGOMETER

Often ergometer refered to as an "erg" and is one of the best tools a rower has off the water. The main company that makes these machines is Concept II whom I hope to post more about at a later time. For now, you simply need to know that these machines are intended to provide a similar stroke and feel to rowing, so that strength and endurance can be improved. Upon looking at the machine, there are a few things you should note. The monitor is somewhat delicate and can break easily, so please be careful. To not let go of the rowing handles in mid-stroke, as you could potentially break the monitor, and have to pay the $100+ for repairs. On this monitor you will be able to determine how far you have rowed, how long you have rowed, how many calories you have burned as well as many other details. Your concern is for three (4) numbers. Time, Distance, Split, and Rate. The split is the number that usually appears in the middle of the screen and tells you how long it takes you to go 500m. Your rate is in the top right corner and tells you how many strokes you are taking per minute. You will need to remember these terms, since you will be relying on them to get a good workout. You will also see a lever on the side of the machine by the flywheel. This lever is designed to allow a person to set the amount of pressure required to pull the handle. For our purposes, I would like everybody to keep the levers between 3 and 4. The reason for this is due to the fact that unless you know of a lake we can row on that is made entirely of molasses, we will never have to pull that hard on an oar (unless I decide you have a shot at the Olympics.)

When you climb on the erg, there is one difference between a rowing stroke in a boat, and a rowing stroke on the erg. Your hand levels do not change on the machine. You do not want the chain whipping around and bouncing off your legs, so keep your hands at one level. The stroke otherwise, is the same as rowing. You want to start at the catch (legs bent so your knees are up by your chest and your arms straight out in front of you.) From here, you want to drive the knees down, and push backwards with your legs. As your legs straighten, you then start to bend your arms, pulling the handle into your lower chest area. The straight line formed by the chain should be close to horizontal, you want to imagine the other end of the oar running just below the surface of the water all the way through the stroke. As your arms come towards you, you start to lean back. When you finish your stoke (this leaned back position with the handle at your chest is called the finish), you want to get the hands away from your body nice and quick. As the arms straighten, you start to bring the legs back up and return to the catch position. Always think about this stroke as you are rowing on the water or on a machine, since it will take you about 3,000 correct strokes before your body will naturally accept that as the proper motion.

The following is a list of workouts you might want to try on the erg (The list will grow as I find time to type them out.):