An erg is an erg!
January 25, 2012
By Coach Kaehler
Coaches and clients often ask me my thoughts on different types of ergometers (ergs). With the recent release of Concept 2’s Dynamic Indoor Rower, there’s been an increased “buzz” on dynamic ergs, which are similar to the Rowperfect, which has been around for years. As ergs evolve, changes in their designs have helped reduce stresses on the body, specifically the passive tissues — bones, discs and ligaments. Determining which erg is right for you is a issue of personal preference, as well as your ability to tolerate change-of-direction forces.
When comparing a standard erg to a dynamic erg or to a slider, ultimately, the net training effect is going to be small. For some athletes, however, it may mean the difference between being able to train on the erg or not. The standard erg offers no change-of-direction momentum to the athlete. Therefore, athletes are 100% responsible for absorbing the stresses applied to the body as they go from the finish of the stroke to the recovery. This contrasts with both dynamic ergs and sliders — both of which offer the key benefit of change-of-direction momentum. To the rower, this means less energy is required to execute each stroke, and less stress potential stress to passive tissues including low back discs, ribs and ligaments. The energy-saving effect of the change-of-direction momentum is evident when one compares test scores taken on standard Concept 2 ergs against the same tests taken on sliders. Test scores on the sliders will be faster by several seconds (3 to 5 seconds faster for elite rowers on a 2K test).
A percentage of athletes who can not tolerate rowing on a standard erg (because it creates back pain), can however row on the water pain-free. For these same rowers, boat size also makes a difference — the larger the boat, the less stress on the body at the finish and start of the recovery. Injuries for all sports primarily stem from the stresses placed on the body as it quickly changes direction. Rowing is no different. There are two places in the rowing stroke where this happens: the catch and the finish. The ability to tolerate these changes in direction is key to preventing training-related injuries. Both flexibility and strength deficits potentially reduce an athlete’s ability to tolerate these change-of-direction stresses, and could lead to injuries.
On the other hand, if athletes have excellent strength and flexibility in the muscles that control these change-of-direction forces, they can tolerate training on any type of rowing erg. For athletes previously unable to row on standard ergs, dynamic ergs are ideal for getting them back to erg rowing. However, there will still be a percentage of rowers who will not be able to tolerate the stresses of rowing on either the standard or dynamic ergs because their strength and flexibility deficits are still limiting factors. Low and mid-back pain and rib fractures are two clear signs that erg-limiting strength and flexibility issues exist. For these athletes, identifying and correcting their individual strength and flexibility deficits offers the best solution. As athletes improve their strength and flexibility, they will restore their ability to tolerate change-of-direction forces, and return to pain-free erging on any type of erg.
Bottom-line, the erg you choose reflects your personal needs and preference. If you can’t tolerate the change-of-direction forces on a standard erg, you may find temporary relief on a dynamic erg or slider. However, beware: I compare this solution to people who have very high levels of cholesterol and take statin medications, but who continue to eat poorly. In the long run, athletes who can’t tolerate standard ergs should be evaluated for body balance issues (strength and flexibility deficits) and start a corrective program. Like any effective program, a body-balanced based solution requires commitment and consistency, but offers a more reliable, long term solution to enjoying pain-free rowing on any erg and on the water.
Loosen-up! Tried and true techniques for stretching tight hamstrings
January 11, 2012
By Coach Kaehler
Are you tired of feeling tight in your hamstrings after a long run or row? Does it feel like no matter how much you stretch, you never feel like you’re making any progress? While hamstring tightness can be caused by a number of factors, the great thing is you can improve their mobility. There are two key ways to improve your overall stretching effectiveness and both will make noticeable improvements in your flexibility and post-training discomfort. I am one of those athletes who must constantly work on my hamstring mobility. Building these two stretching techniques into my warm-up helps ensure I stay mobile and fluid.
When stretching the hamstrings, the natural tendency is to do the basic toe-touch movement where you are stretching out the entire spine (flexion), hamstrings, and glutes. The standard for general flexibility is whether or not you can touch your toes. While this does stretch your hamstrings, it also stretches your back muscles (paraspinal muscles) at the same time. This is a very common, yet less effective way, to improve your hamstring mobility.
The first key to improving your hamstring mobility is to isolate the hamstrings by eliminating back movement. The straight leg dead lift (SLDL) in standing is the ideal exercise in this regard. Done standing, I like to keep the feet about foot stretcher distance apart. The low back remains in an extended position (concave), while you bend the trunk forward as if you are taking a bow to an audience while keeping you head up as if you are looking at the crowd. Keeping the entire back stable during this exercise, forces the movement to come from the hamstrings and glutes. You may notice a burning or fatigue sensation in the low back muscles, but they’re just contracting in an isometric way to keep the back from moving during the exercise. The same exercise movement can be duplicated in a boat or on an erg as a stretching exercise, where the back is kept in a firm upright position while you go from the finish to the body-over position. The SLDL stretch is a great dynamic (short hold time 1 to 2 seconds) hamstring stretch, but can also be used as a static stretch (holding 15 or more seconds).
The straight leg raise (SLR), which allows for more control of the spine, is another effective way to stretch out your hamstrings. This stretch is done lying flat on the floor to stabilize the back. Support your low back using a rolled-up hand towel — the towel should support your natural lumbar curve but not increase it. With the low back fixed by the rolled-up towel, slowly raise up one leg with the knee completely extended. If you’re a rower and you have tight hamstrings, beware: chances are that you’re rowing with your back slumped over into a rounded position, like a general toe-touch. This position puts additional stress (pressure) on your low back region, which can ultimately lead to injuries.
The second key to effective stretching is to ensuring that elements of your stretching routine are sufficient to making realistic improvements in your flexibility. These elements include: the length of your stretch– how long you hold your stretch; the total stretch time (example: 10 reps of 30 second holds); and the frequency — how often you stretch (example: five times a week, twice a day, etc.). Static stretching is an excellent way to improve your mobility if the stretch is held long enough. Effective stretch times run between 30 to 60 seconds, while total stretch time should be at least five minutes per leg. Last but not least, is consistency — ie. stretches must be done daily. If you stretch only after training sessions and you’e training four days per week, you’re probably only going to maintain your current flexibility without any improvements.
There’s no secret to improving hamstring flexibility. It’s straightforward once you follow and commit to a few guidelines: isolate the hamstrings in your stretch by eliminating back movement; hold your stretches for 30 to 60 seconds, do at least 10 reps of 30 second holds, and stretch regularly (everyday, five times a week, or twice a day, etc.). Following these simple guidelines will loosen-up your hamstrings, reduce your risk of injuries, and allow you to enjoy your activities without discomfort in your hamstrings.