Table of Contents
Hardware Assembly and Connection
ErgMonitor (EM) is a fully
functional Monitoring and diagnostic tool designed for use with the Concept 2
Indoor Rower.
EM allows a new or
experienced Athlete to get a variety of feedback that can be used to tune and
optimize their performance whether they are a Water Rower, Indoor Rower, or
both.
In any sport there will be a
particular technique that will be optimal for those engaging in it. While the outward appearance of achieving
this optimal technique may be different, the appearance is a matter of style,
but the best application of resources, as seen in force-time curves to get the
best efficiency has been mostly something that the eye of an experienced coach
was needed for, until now. Coaches will
benefit by being able to quickly match athletes based on similarities usually
found in seat racing, saving time and stress.
By using the wide range of
features included in EM a user can now see clearly how they are going about
applying their resources to the problem at hand, namely increasing fitness and
putting it to use in an efficient and effective manner. They can then measure this against their own
experience and feelings to come up with a model that suits them best.
For guidance, we will
provide information that has been gleaned from more than 20 years of Personal
Rowing and Coaching experience, but that experience draws heavily from those
that have gone before, all the way back to the late 1800’s when some very sharp
people were working out the details of how to move racing shells on water. Through today’s computer technology you will
have at your fingertips, information they could only imagine, and they did a
quite remarkable job of imagining.
Well enough of this… Let’s get to setting you up, and getting
some of this Whiz-Bang technology working for you.
Download the ErgMonitor
Installer.zip file from www.ps-sport.net. Extract the files to a temporary location
and run the setup.exe program. Windows
Installer will start. Read the
information on the Welcome screen.
Click Next.
Select an installation
folder where you would like to install the ErgMonitor program files on the next
window. Click Next.
Click Next to confirm the
installation. The installation copies
in the ErgMonitor executable to the location you selected and places the sample
workouts in the same directory tree in the samples\workouts directory. It also places a shortcut to ErgMonitor on
your desktop and a shortcut to ErgMonitor in an ErgMonitor program group in
your Start menu Programs group.
The application is now
installed, but you need to run the application to complete the
registration. Click on your Start
button, go to your Programs Folder, go to the ErgMonitor Program Group, and
click on the ErgMonitor menu item.
ErgMonitor will come up with a Welcome to ErgMonitor registration
window.
Enter your 16 digit software
key that was e-mailed to you. If you do
not have a software key or the key that you have expired, then go to www.ps-sport.net and request a new software
key.
After you enter the software
key, please read the statements confirming that you agree with the conditions
of the license. If you agree with the
conditions, then check them off and click on the “I Agree” button.
Better yet: Read the Agreement points here so you will
not be surprised.
"I accept full and sole responsibility for the
installation and use of this software, my training and physical
performance. I will not blame or seek compensation from the creators
or distributors of this software for my failing to recognize my own limitations
and train within safe limits."
"I understand that I have purchased a license to
use this software and I do not own the software (code) itself.
This license allows me to install this software on one computer for my use, my
family's use, and occasional use from those outside of my family."
"I will not steal this software. I am allowed to
install a single instance of this software under this license. If I
install it or allow it to be installed on other computers, I understand
that is, "stealing it."
"If I am a coach or part of a group of rowers, I understand
that I can install this on one computer. I will not install it on
multiple computers. Furthermore, I will only allow my group members to
use this license for occasional benchmarking tests and not for regular
training. If a member wants to use it for regular training, I
will refer them to obtain a license of their own for this
software."
"I understand that software development is an extremely
complex process and some bugs may exist in this software. If I find
a bug, or think I have found one I will report the bug to the authors so
they can fix it."
ErgMonitor will now come up
with a new default workout template…
1) PC Running Windows 2000,
Windows XP Home, or Windows XP Pro. It
may work on other Windows platforms, however until further testing occurs they
will not (cannot) be supported.
2) Sound card with
Microphone input.
3) Appropriate connectors
and cabling: See “Hardware List”
Parts available from Radio
Shack
Radio Shack Parts (Cabling):
Standard configuration:
A) 274-328 – 3/32 Mono
Female to 1/8 Mono Male
B) 42-2472A – 6Ft Mono
Extension Cable (one or more of these)
Substitute parts list: (Radio
Shack seems to have less of the Mono parts lately)
A) 274-398 – 3/32 Mono Female to 1/8 Stereo Male
B) 42-2562 – 20’ 1/8” Stereo Extension cable
Model D Specific: (So far
this works with Desktop computers, but not reliably with Notebooks.)
A) 274-397 – 3/32 Stereo Female to 1/8 Stereo Male
B) 42-2495 – Airline Y-Splitter (Red lead is the signal
to the microphone input. White is voltage – DO NOT USE)
C) 42-2472A – 6Ft Mono Extension Cable (one or more of
these)
Note: More than one 6-foot
extension may be needed to reach your computer.
Part A plugs into Part B
The Plug from the back of
your PM will plug into Part A
Part B (long cable) will
plug into the Microphone jack of your sound card. (Model D: Red lead to
Extension Cable)
It’s all pretty obvious when
the parts are in hand.
HINT: Get a couple of rubber bands to wrap around
the monitor arm and hold the cable assembly in place, no need to have it
swinging down in your way. Make sure
that the cable does not come in contact with the chain or handle while rowing.
Once you’re all hooked up
there are a few settings that need to be looked after, find your volume
controls for the sound card, particularly the one related to the Microphone and
Recording Mode. Often, a speaker icon is
in the tool tray on the lower right of your screen or you can go to Control
Panel from the Start Menu and find the sound settings. Set the Sound Recording Volume to a middle
value and also look in the Advanced settings and check the Boost Box if it is
not already done.
You’re now ready to give
this thing a whirl…
Run EM and a Workout Setup
Screen will appear. (Default 500M workout)
For your first go at this we
want to make sure that everything is working so Click on the Start button, The
Data Monitor will be displayed. Now
pull a few strokes, if METERS and TIME start counting keep on rowing for about
100M while paying attention to the Force curve, you are looking to see that a
smooth curve is produced and it is consistent each stroke, wild variations
(spikiness) will mean that an adjustment to the Microphone Volume settings will
be required. It can be too high or too
low; so some tuning may be required the first time on a new system. If you start by going to Max volume with
boost that may clear everything up, if that doesn’t seem to do it leave the
volume up and turn off the boost. Close
the Data Monitor (Do not save, no reason to) prior to making volume changes,
clicking on [Start] will bring up a new Data Monitor for the next try.
The common Microphone Volume
settings that seem to work best are:
If EM is not responding at
all with those three configurations, the problem is going to be harder to nail
down. Please check the following
things:
·
If you were able to get
a sound signal and EM is not working, you need to get the latest version of
DirectX from Microsoft. ErgMonitor uses
DirectX DirectSound from Microsoft. The DSOUND.DLL file is
supposedly operation system specific, therefore we do not include it with the
installation package. You can get the
latest DirectX runtime from Microsoft at the following link: http://www.microsoft.com/windows/directx/default.aspx?url=/windows/directx/downloads/default.htm
EM is a very precise
Monitoring tool and our testing has shown some differences between it and the
PM2, there are a couple reasons for this and only PM2 Times should be
considered “Official” at this time. (The differences noted have been no more
than 0.1%, about 1 second in 30 minutes.)
The reasons for this are that ErgMonitor does not use the same Drag
Factor calculation as the PM2 as the actual calculation of Drag Factor in the
PM2 is not known outside of Concept 2.
We chose to use as much precision as was practical and this results in
some variation from the PM2. Logging EM
times is completely valid since there is absolutely no unfair advantage
incurred (i.e. the times are closer to the PM2 than those that can happen with
the PM1 and those are allowed). Even
PM2’s can vary slightly from one to another, but that variance has been defined
as negligible by C2.
Well, ready to have some
fun? Okay, let’s set up an example
workout.
Select File > New Workout
(Or “Open Workout” if one of the sample workouts is desired, there is one for
all the standard C2 distances and a few extras)
Here is where you get to exercise
a lot of control over what type of workout you want to do.
This is a list of the
Intervals included in the workout, a workout may consist of a single interval
or many intervals with rest periods in-between, you can be as elaborate as you
like, but let’s start out simple and build from there.
When a segment number is
highlighted its properties can be modified in the lower half of the setup
window.
HINT: You can make mass changes by selecting
multiple segments by holding the shift or control key down while you click on
the other segments.
Interval – A
workout for a set time or distance
Type – Select
if the segment should be labeled as Work, Rest, or Warm-up/Cool-down
Start
Option – Determines when the Timer starts, either on the
first drive of a segment or immediately.
Splits – Sets
the points at which you would like Avg Splits to be recorded for distance
and/or Time periods. If you uncheck the
checkboxes, the split will not be shown in the Pacing View.
Target – This
allows you to set a target Pace and/or Stroke Rate (and ratio). If the check mark is selected, the Data
Monitor will give various indicators of being on or off pace for the
workout. If you uncheck the Stroke Rate
checkbox, the Stroke Metronome will not be shown in the Pacing View.
Since we are just getting
started, let’s set up a simple workout that uses many of the features to get
familiarized with them.
For this workout we decide
that a series of fixed distance intervals is going to be done after an initial
warm-up, and we would like to record timed splits for each interval distance.
1K Warm-up, 3 x 1K @ Target
pace of 2:00, with 1 minute rest; record 50M splits.
Select the default segment
Check the Distance Box and
enter 1000 (Warm-up Interval Distance)
Select the Warm-up Type
Select the On Drive start
option
Select Distance Splits and
enter 50M
Unselect Time Splits
Unselect Target Pace and
Stroke Rate
Click the Copy button (since
the interval is also 1K this will save some time by having some of the
information we already want)
Select the Work Type
Select the On Drive start
option
Select Distance Splits and
enter 50M
Unselect Time Splits
Select Target Pace and enter
2:00
Unselect Stroke Rate
Click the [Copy] Button
twice to make two copies of this work interval. (Total = 3)
Click [Add New] button
Select the Time Interval and enter 1:00
Select the Rest Type
Select the immediately start
option
Unselect Distance Splits
Unselect Time Splits
Unselect Target Pace and
Stroke Rate
Click the [Copy] Button once
to make a copy of this rest interval. (Total = 2)
Click the [Move up] button
to place the Rest segment between the first and second work intervals.
Select the lower Rest
interval and then click the [Move up] button to place the Rest segment between
the second and third work intervals.
On the right you will notice
various fields that will show your projected Time or Distances based on the
segments you have defined. Also you can
tell the program if you are using a Model B or C Ergometer. A Model C Indoor Rower has 14 Sprocket
teeth, The Model B has either 13 or 15, and all that is required is seeing that
it is right for your setup.
Now you are ready to save
this workout: If you click [Start] you
will be asked for a file name. Give it
a meaningful name so that you can recall it for later use. i.e. “3x1Kx1min”
come to mind.
Hint: A longer continuous workout is simply an Interval workout with a single Interval.
The Data Monitor/Power
Plot View is now displayed and should look somewhat familiar, though at
first glance it resembles the cockpit data displays of a Boeing 747.
Take a moment to look at it
and notice that the Upper Right quarter is similar to what you are used to
seeing on your PM2. The lower Right
half has the rest of the ‘geeky’ data that might be of interest for the
nuttiest among us.
Adjust the Size of the
Display so that the items you wish to see are large enough to be viewed easily.
(I maximize it to the full screen size)
Now for the Left side, how
about a “real time” graph of your stroke power curve? Torque and Watts will be the default units that will be plotting
on the graph as you row. Customizing
the Power Plot is an option, if you want to see what some of the options are,
Press F4 to display the Options Dialog; there are a lot of things to choose
from on this screen, but you want to get to this workout so click [OK] to save
time for now. Later you will learn how
to create a New Scheme and set it as the Default.
Finally you are ready to
Row – Don’t worry, all of this setup
will take a lot less time next go round, unless of course you really get
involved with setting up a complicated Power Plot.
Take your seat and start
rowing.
The meters will begin to
count down from 1000 as you go through the Warm-up distance. The haystack shaped curve is the force that
you are generating, the greater the area under that curve the faster your pace
will be (for a given Stroke Rate), Play around a little with how you are
applying power and see how the various shapes you create effect the 500M
Pace. The Displayed pace is updated at
the catch so is a direct reflection of the curve you watched during the previous
stroke. By paying strict attention to
the shape of the curve for one stroke, then viewing the displayed pace during
the next stroke, you will come to see the pattern where you are most efficient
and effective. We chose to update at
the catch (Different from the normal PM2) because it makes it more obvious when
a rushed recovery is responsible for a faster Displayed Pace rather than a more
powerful Drive.
As you approach 0 meters
(Warm-up ending) get ready for the first rest period to start, the timer will
count down from 1:00, as it approaches 0 get ready to Row the first 1K interval
at the 2:00 target Pace, Row! When 1K
is completed, the timer will again count down during the rest Period. You can
row during the rest Period (Active Rest) or actually stop if you like. If active rest is desired, generally the
Rest period will be set up in Meters rather than time, this of course forces us
to keep rowing rather than stop and rest.
The lower left display of
the Data Monitor will show Intervals Done and Intervals Remaining to
target. After the 3rd
interval is complete the workout will end automatically.
The Power Plot view is a lot
of fun as well as being a useful tool.
It provides a real-time picture of what is being accomplished during the
stroke.
There are several units that
can be mixed and matched in whatever creative way is desired:
The Power Plot view is highly configurable through a setup screen that is accessed by hitting [F4] (for options) or using the View->Options menu item. If the menu option is disabled, click on the power plot area to enable it.
This selection box allows
you to save/recall various configurations that you have customized for the
Power Plot View.
This allows for the
selection of a distance or time scale for the data to be plotted against. There is also an option to turn on an
estimated Stroke Phase Guide by estimating the 4 phases of blade
function, that when compared against the power curve, will be useful to a coach
in evaluating the effectiveness of the rower and help to train any changes that
they feel necessary. The plot against
Velocity may be the first visual representation of “The perfect search for the
endless stroke”.
Allows selection of units
that you wish to view.
Displays the list of units that
will be plotted, and the ability to specify color and scale for each of the
units.
Place a Numeric scale for
the selected unit on the left side of the plot.
Place a Numeric scale for
the selected unit on the right side of the plot.
Sets the Maximum value for
the selected unit.
HINT: The default max values are set pretty high, you may want to play with the maximum so that the plot takes up about 80% of the Y-Axis for your particular plot. This is probably best performed when reviewing your workout after you are finished.
The color with which the
real-time plot will be drawn for the selected unit.
The color that will replace
the Draw color when a new stroke begins.
This marks the point of
release, along the selected unit.
Left and Right Y-axis will
display the scales for the Plotted units.
Labels are the same color as the Draw Color for the unit they represent.
The X-axis is either
Distance in centimeters or Time in seconds (The defaults should be adequate,
but there may be a case where a longer scale is needed) The Aspect ratio
remains locked so that the nature of the curve maintains integrity when being
re-sized. This is very important for
accurate analysis.
These lines are useful for
using as reference markers during analysis, by comparing intersection points,
subtle differences in power application can be seen.
Boat Speed – The velocity of your “Virtual boat”, this is not
representative of how a real boat would move through the water, but we are
working on a model for that.
RPM – Flywheel Revolutions per minute.
Watts – The value of energy being absorbed by the flywheel.
Handle Speed – The handle speed in centimeters/second.
Force/Distance and
Force/Time curves are critical for determining the efficiency of power
application. While peak forces
represent a lot of power, the area under the curve represents the total amount
of work.
Handle Force – The actual pounds or kilograms of force pulling on
the chain.
Torque – Torque being applied to the cog in Newton Meters.
Drag Torque – Torque resistance supplied by the flywheel due to Drag,
in Newton Meters.
Net Torque – (Torque – Drag Torque) This
shows where the flywheel is accelerating (positive values) and where the
flywheel is decelerating (negative values).
It is useful for identifying Catch completion and the Finish location.
Torque/Sec – A unit achieved by dividing Torque by the interval
between data points in seconds.
TorqueJoule – A derived value from Torque (Nm) * Watts
(Joules/sec) * interval between data points (sec), the seconds unit cancels
leaving a pure Force unit on a similar scale with Torque/Sec.
The Data Monitor is the main
area to examine stroke and workout data in a numerical format, it has
everything we are used to seeing plus a few things that will be new.
Stroke Rate – Displays Current Stroke Rate
Avg Stroke Rate – Displays running average stroke rate
Stroke Number – Displays Total Stroke Count for the entire workout
Time – Displays Elapsed Time for a Distance Interval
Workout. It acts as a Remaining time
display for Timed Interval Workouts.
Meters – Displays Meters rowed for the Timed Interval
workouts. Displays meters remaining for
Distance Interval workouts.
500M Pace – Displays the time it would take to cover 500M if each
stroke were identical to the one just completed.
Avg Pace – Running average Pace
Target Pace – Displays Specified Target Pace, or calculated Target
Pace if Time
Projected Time – Displays Time that it will take to cover the Target
Distance at the current average Pace.
Target Time – Displays the Specified Interval Time, or calculated
Target time if a Distance and Pace were specified during workout set up.
Projected Meters – Displays the number of meters that will be covered
at the current average Pace for a Timed Interval workout.
Target Distance – Displays the Specified Interval Distance, or
calculated Target distance if a Time and Pace were specified during workout
setup.
Stroke Power index – Displays SPI. (Avg Watts/Stroke Rate)
Avg SPI – Displays the running average value for the Stroke
Power Index.
Drive: Recovery – Displays the ratio of Drive time and recovery time,
Drive time always being 1.
Avg Ratio - Displays the running average value for Drive:
Recovery ratio.
Meters/Stroke – Displays the number of meters covered by the completed
stroke.
Avg Meters/Stroke – Displays the running average number of meters covered
per stroke.
Drive Length – Displays the Length of the Drive for the current
stroke.
Avg Drive Length – Displays the running average Length of the Drive.
Speed (m/s) – Displays average “virtual boat” speed for the
current stroke.
Avg Speed – Displays running average “virtual boat” speed.
Watts – Displays Average watts for the current stroke.
Avg Watts – Displays running average watts.
Drag Factor – Displays current Drag Factor
Avg Drag Factor – Displays running average Drag Factor
On Target Indicators – If you turn on pacing or
targets in the Workout Setup window, several colored indicators will be enabled
and will give you indications of whether or not you are on target. The conventions of all the colored indicators
are:
·
Green is good. You are within
tolerance of the metric.
·
Yellow means that you are being warned that you are off target
o
A green indicator with a yellow stripe means that you are on the right
side of the metric, but you are out of tolerance.
o
A yellow indicator pointing either up or down (Stroke Rate) is pointing
away from the target you set.
·
Red means that you are really off target.
o
A green indicator with a red stripe means that you are on the right side
of the metric, but you are way out of tolerance.
o
A red indicator pointing either up or down (Stroke Rate) is pointing away
from the target you set.
Metronome - Displays a metronome for pacing if a Target Stroke Rate was specified. The metronome is turned on and off with the Target Stroke rate checkbox in the Workout Setup screen.
Distance Split (split
distance) - Displays the elapsed
time to cover the most recently completed Custom Split Distance. The Distance Splits are turned on and off
with the Distance Split checkbox in the Workout Setup Screen.
Time Split (split time) -
Displays the number of meters
covered in most recently completed Custom Split time. The Time Splits are turned on and off with the Time Split
checkbox in the Workout Setup Screen.
Current Segment - Displays progress through the current segment.
Workout - Graphically represents the Intervals Done and Intervals
Remaining. If the workout consists
of only one segment, the Workout pacing information is not shown since it would
be redundant. Data in the metrics
controls is only for Work segments (NOT Rest or Warm-up/Warm-Down
segments).
Numerical data is provided
for precise representations of how close you are to target pacing.
The Text Log is a very
useful utility for extracting data about your workout to Excel for further
analysis. We tried to place the
information that is important while rowing on the Data Monitor, but since many,
many more data metrics can be calculated, we thought we would make the raw data
available to you. Information junkies
should more than get their fill with this view of the data.
The Text Log is accessed
through the View->Text Log menu item.
The setup screen comes up automatically. To bring up the setup screen you can hit [F4], use the
View->Options menu, or click on the Options button on the toolbar. Once the data is extracted to the text view,
you can select it, copy it to the clipboard and paste it into Excel.
Data Type – Either
Spike (the individual sensor readings), Stroke, Split, Segment, or Workout.
Select Current Data – Filters the data for the selected metrics to minimize
the amount of data extracted. This
checkbox is only available for Spikes (selects the spike data for the current stroke
in the Data Monitor View) and Strokes (selects the stroke level metrics for
just the current stroke in the Data Monitor View).
Available Fields – Lists the available metrics. A
brief description of the field is shown at the bottom of the screen when a
single item is highlighted.
Selected Fields – The metrics that will be extracted to the Text log. A brief description of the field is shown at
the bottom of the screen when a single item is highlighted.
This will be an area where coaches
will be making decisions based on their own philosophies of how a stroke should
be completed, and then set about to apply those ideas to mold their athletes
into the form that can accomplish that goal.
Getting rowers to take the same amount of time or distance per stroke,
when rowing together is critical to putting together a well-matched boat. Many flaws can be forgiven if everyone is
doing them precisely together.
To sum up a rowing stroke in
the fewest words: (From the Catch)
Accelerate to maximum
pressure as smoothly and quickly as possible, hold that pressure to the finish,
release cleanly, don’t screw up the run on recovery, and repeat.
With a particular amount of
work in mind (Target Pace), the “ideal” shape would be a square wave, instant
acceleration – hold – instant release, recover and repeat. This would mean that no extra high pressures
would have to be obtained and the entire length of stroke would be used to
maximum capacity. Obviously this is not
possible (and as luck would have it, not Optimal), we just don’t do things
instantly. (The Physicists and Mathematicians are screaming at me right now,
but the Engineers are not having as big a fit, accepting my loose use of terms
in relative, rather than absolute meaning.)
The Force Curve is going to
be somewhat rounded because we simply need a bit of time to get up to speed, it
will also peak at some point, where the Athlete puts in their most concerted
effort against the handle, and then fall off since we run out of room and the
pressure established at the peak will exceed what the smaller muscles can
maintain.
It is fairly well accepted
that an early onset of power is best, to take advantage of the efficiency of
the oar, accelerate the Boat/Rower system quickly, hold that system speed, then
release, recover, repeat. Maintain a
higher Average speed than the other crews, and you will cross the finish line
first.
Getting a “Good catch” will
have to be left to the coach to teach, on the erg this is easy, since the chain
will not stretch or slip, but the discussion must take a fork at this point
separating what will be good for Water Rowing, and what will be good for
Erging. While the majority of
successful Erg competitors have water backgrounds, and water technique can be
applied well to the Erg, it is not necessarily “The Best” way to approach
Erging Only. I know this is blasphemy
to the water rowers, but don’t worry, the most efficient Erg technique will
make them very easy to keep track of on the water (Read – they will be easy to
see because you will be looking at their backs.) Water Rowers should continue to work on water technique when
Erging, as it can be easily abandoned in favor of Erg Technique for an Erg
Competition, but practicing Erg Technique will lead to a degrading of skill
needed for the primary concern of moving a boat.
If you have no intention of
ever trying your hand on the water, don’t bother with getting too technical
about this whole Erging bit, you’ve got no oar to deal with, no boat to
balance, and the only way to get soaking wet is to sweat it out of your
body. A couple key points will get you
started right and you can tune it all up along the way.
1) Get your body into a strong position before applying
pressure to the handle.
2) Use the Largest and strongest muscles first (Legs),
to accelerate the flywheel quickly, then proceed to the smaller muscle groups
to keep the flywheel moving.
3) Maintain posture to minimize the risk of injury. Would you lift 50+ pounds by bending over at
the waist? Well don’t do it on the Erg
either, it’s more weight than that and you will be doing it hundreds of times
in a workout.
4) Work on maintaining a sense of ratio, so that your
Recovery takes longer than your drive, when racing they will come closer to a
1:1.5, but train around 1:2.5 and focus on smooth power application.
5) Achieve faster Paces by increasing pressure, not by
decreasing recovery time.
Use the Power Plot View and
try to get a “haystack” shaped curve, the flatter the top of the haystack the
more efficient your stroke is. By
observing the shape of the curve and the Displayed pace, it will soon become
apparent that sometimes what “feels” hard is not necessarily getting you a
better pace.
Have fun.
Water Only? Yeah sure, your coach doesn’t make you Erg,
right.
Here is where you finally
find out what that problem with getting the boat moving may well be. And if you are part of a Crew, figure out
how to get everyone on the same page with power application, so that there is
no counter-productive “hard work” going on in the boat.
The first thing to know is
that while testing yourself on the Erg, you must imagine and do everything
exactly as you would in a boat, no room for sloppiness or doing things that are
Ergsclusive if you want to get meaningful feedback.
Come up with some consistent
protocol to run rowers through, while longer pieces can be recorded for
analysis, the time to have each one complete a 6K may not be available.
300M protocols:
Athlete should be well warmed
up so they are not at risk when pulling at race pace.
1) Set up a single interval of 300M
2) Instruct the Rower on what they are going to be doing
a. They should maintain exact water technique (power
application and timing), within the constraints of the Erg of course. Imagine
being in a boat. They can even close
their eyes, you will tell them when to stop anyway.
b. First 5 strokes to get things moving, no more than
half power
c. Next 5 strokes to build to sustainable race pressure
d. 10 strokes at steady race pressure, striving to be
exact in form.
e. Finish out the remaining meters, building to as much
pressure as might be done in the final sprint of a race.
3) Save the file with the Rowers Name, the date and time
will be automatically part of the file name.
Repeat the process for all
of your rowers; each test takes about two minutes and even less if your next
rower is ready to go right away, a group briefing can speed the process up
also. The files will be there to
analyze later.