Hey everybody! Here is a video that covers one of my favorite features of the Concept2 Indoor Rower equiped with a PM3/4 monitor–the pace boat.
I’m a competitive individual and I like instant feedback on how I’m doing in a race or a piece on the erg. The pace boat feature allows you to set a pace goal and give you that instant feedback on where you stand at any given point during that piece. You can also use the pace boat feature to help you reach a goal time for a particular distance. Say you wanted to row 17:50 5k. Open the Concept2 online pace calculator enter 5000 meters for the distance, 17 minutes 50 seconds for the time, then click “CALCULATE SPLIT”. The pace calculator will return a 500m split of 1:47. Enter 1:47 for the pace boat when you’re setting up your workout and stay ahead of the pace boat for your piece!
Without further adieu, here is the demonstration video.
Hey everybody! I use the term “TMS” to describe a target pace while erging (exercising on the rowing machine). So what is it? TMS (Two-thousasnd Meter Split) is the average 500m split time from your personal best 2k erg. Concept2 has a pace calculator to determine the average 500m split time if all you have is the final number for the piece. Just enter your distance and time, then hit “Calculate Split”. Here’s mine:
I round up to 1:43 for my TMS number.
This is a great way to set an intensity metric based on an individual athlete’s abilities. Say, you want to do an intense 250m piece. You set your pace goal to be TMS-15. If you want to have an easy distance piece, use a goal of TMS+10. The lower the 500m split time, the more intense the piece is.
I have a funny story about mistaking what the split time is. I was on an erg at the YMCA pulling a 1:45 split at about a 24 stroke rate. A fellow in a Crossfit shirt comes up and said, “If you go a little faster, you’ll be able to get that to a 2:00”. I gasped in reply, “That would be worse…” He raised his hands in disgust and said, “Just trying to help…” and walked away. I looked for him after my piece and couldn’t find him. Oh well…
The salmon ladder is one of my favorite pieces of exercise equipment. I built it myself in my garage. How to build your own will be the subject of a future post. The salmon ladder is a great exercise for rowing because it teaches the application of controlled yet explosive power from your core through your arms and hands while maintaining the symetrical flow of that power and, of course, balance.
Before attempting these types of exercises, be sure your shoulder girdle is good and strong. Do a few months of regular pull-ups, push-ups, and dips.
This is a demonstration of a salmon ladder pull-up.
With the salmon ladder bar in your hands, jump up and catch the 8′ hook.
Do a complete pull-up–don’t cheat and use the momentum of you jump to assist with the pull-up. and come all the way down.
Pull back up until your arms are about 90 degrees.
Dismount the salmon ladder.
If you don’t have access to a salmon ladder, use a high pull-up bar. Jump up catching the bar. Do a complete pull-up. Come back up until your arms are at 90 degrees and simulate a salmon ladder dismount.