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Erging Erging We erg. We erg during the on-water season for strength and endurance. We erg during the winter months to stay fit so that when we can get on the water again, we aren't all weak and flabby after four months of inactivity. We erg for the Concept2 challenges. We erg to train for the HRRC Erg Pull Challenge in February. For many reasons, we erg. Concept2 The best instructions on erging come from Concept2 - the makers of the most common erg - the Concept2 Indoor Rower. Proper erging technique? Click here for an animation and description. There are many ways you can use an erg. The three commonest are for general fitness, weight control, and race training. There are different workout sessions for each. Go to the Concept2 Workout-of-the-day, and select "Training Goal". Enter some of the other details and it will give you a workout. Online Logbook The best thing Concept2 have going for them, is their Online Logbook. You can register with them online (free) and set up your own online logbook. Every time you erg, record your distance and time. You get to measure your improvements. You get to score in the Challenges. You get free swag every time you hit the million meter mark. In your profile, set up your affiliation to Juniper Rowing Club, and you can see the club's ranking against other clubs. And when you reach new personal bests of standard distances or times, you can rank them. And then compare your ranking against everyone else in the world. What the numbers mean On the erg's monitor, there are some numbers you need to know. At the top right is the strokes per minute (s/m or spm). If you're sprinting in a short race, high is good. For most training sessions, the lower the better. Stick to 20 to 22 strokes per minute. The big number in the middle (in this example 1:46 /500m) is the split rate. This is a measure of your power. At the rate you are currently pulling, the split rate is how long it takes you to cover 500 meters. Lower is better, as that means you cover 500m in a shorter time. The rest of the numbers change depending on what type of session you are doing. Workouts There are some common workouts that we used in the 2004/2005 Winter Season when we erged together on Wednesday evenings. Before every workout session, you should stretch, do a 5 minute warm up session (light rowing), stretch again, then do a workout session. In general set the damper to 4 or 5, a middle of the road number. Try these: 5 repetitions of (4 minutes at 90%, then 1 min rest) 30 minutes at 80% (or 90%, or 100%) at 90% do (2000m then 3 min rest, 1500m then 3 min rest, 1000m then 3 min rest, 500m then 3 min rest) 4 repetitions of (2000m at 90% then 3 min rest) 7000m at 80% 8 repetitions of (500m at 90% then 3 min rest) 2000m at race pace (100%) as if you're in the Erg Pull, give it all you've got 6000m at 80%, with a 100m burst at 90% after every 500m 10 repetitions at 80% or 90% of (2 mins @ 22 spm, 2 mins @ 24 spm) 7 repetitions at 80% or 90% of (3 mins @ 22 spm, 2 mins @ 25 spm, 1 min @ 28 spm) at 90% do (1000m @ 24 spm, 3 mins rest, 1000m @ 22 spm, 3 mins rest, 1000m @ 20 spm, 3 mins rest, 1000m @ 18 spm, 3 mins rest) short pyramids, alternate between rest speed and 90% (250m slow, 250m fast, 250m slow, 500m fast, 250m slow, 750m fast, 500m slow, 750m fast, 500m slow, 500m fast, 250m slow, 250m fast, 250m slow) longer pyramids, alternate between rest speed and 90% (250m slow, 250m fast, 250m slow, 500m fast, 250m slow, 750m fast, 500m slow, 1000m fast, 500m slow, 750m fast, 500m slow, 500m fast, 250m slow, 250m fast, 250m slow) set damper to 10, do 10 repetitions of (10 strokes at 100% @ 14 spm, 1 min rest) (Coach Tim advises against doing this one as it's very hard on the lower back) Notes: spm = strokes per minute, the number at the top right of the erg monitor rest does not mean stopping. It means slowing down to a slow rate. You keep rowing, slowly, so you get a rest, you get your breath back, and your heart rate slows down. 100%, 90%, 80% - these are split rates that Coach Tim calculates for us. We row 4 x 500m pieces at our best rate, and he uses those times to calculate our 100%, 90% and 80% split rates. If you haven't got these split rates, then do four 500m pieces at your best rate with a 1 minute rest in between, note the time taken for each, average those four times and use that for 100%, multiply that by 1.11 for the 90% rate, and by 1.25 for the 80% rate. That's rough, but it'll do, I suppose.