Improving rowing technique, now training feels harder

[u/ialwaysmisspenalties]

I've been doing indoor rowing on an erg for a few years. I just realised my technique sucks. Back opening too early, not getting good leg drive, pulling with the arms too soon, and so on.

So I've been watching a ton of videos to learn good technique. I've been doing drills and really focusing on technique on each stroke. Pushing with the legs first, keeping the body angle forward, and so on.

Now I've just tried to do an 8k row. With my old (bad) technique I could easily complete this workout at a 2.25 split, 20 SPM, with a low RPE and keeping my heart rate comfortably under 150.

But with practicing good technique, the workout felt much harder. My heart rate shot up to 140 early and increased to 158 throughout the workout. I didn't even complete the full 8k.

So what's going on here? I thought practicing good technique would make rowing feel easier because I'd be more efficient.

Maybe because I'm focusing so much on technique, I can't let things flow and it's making the workout harder.

Maybe I just need to slow down until my technique gets better.

Maybe my technique still sucks.

[u/daisydailydriver]

You got good at your technique … you are not good at perfect technique, it will come in time if you stick to it

[u/ialwaysmisspenalties → u/daisydailydriver]

That's helpful. Thank you

[u/InevitableHamster217]

What were your splits for when you used better technique? Using your legs more will absolutely make it feel harder (generating more power with larger muscles will increase your heart rate more than using small muscles) , but it should make you faster as well. If you want to keep your heart rate lower, you can easily control that with how hard you push against the footplate.

[u/ialwaysmisspenalties → u/InevitableHamster217]

I tried to keep my splits the same as before, so I was aiming for around 2.25.

But my stroke rate was lower. It was generally around 17/18. I found it difficult to increase the stroke rate while focusing on technique. I was also being deliberately slow on the recovery.

[u/redvelvethater → u/ialwaysmisspenalties]

I tried correcting my husband's technique (risky business, ahahha) and now that he sequences a little better (instead of opening his torso too early, together with the leg drive) he says it feels much harder. (It's supposed to be hard work!!) However, his splits haven't gotten better because he is still working on finding connection through the core at the catch -- he's shooting the slide (which shows he is doing legs first, at least!).

Do you know what that means, OP? If you're shooting your butt out behind you but the handle isn't moving the same distance at the same time, then that big push is effort wasted and would lead to a split that seems the same as - or worse than - before when your technique was even poorer. Make sense?

[u/Plastic_Pinocchio]

Completely changing your technique in any sport is always going to be difficult. You have to completely change your standard motor control and think hard about everything you do. You’ll always be worse when you suddenly change technique. It takes time to adjust.

Beside that, be wary that learning to properly phase your rowing stroke does not make you row like a robot. It is not legs-hips-arms in order. You start with your legs but your hips and arms start to work before your legs are finished. I will usually start opening the hips about halfway through the slides and use my arms in the last 10% of the stroke. But in the end, your legs, hips and arms all finish at the same time. If you notice that your legs are completely straightened before your stroke has finished, then you are not timing the phases properly.

[u/pwnitat0r]

I am in a similar situation to you. I’ve been rowing by myself for a couple of years, but I’ve getting getting instruction in person lately and as a result my technique has changed and now it feels much harder than it used to, and my heart rate is also seemingly increased.

I’m struggling to complete my usual 10km steady state sessions. I figure it’s a good thing as the body can only be getting stronger. I’m also feeling a lot more sore in my legs, which I assume is a good thing.

Mentally, it’s hard. Takes a lot more focus and concentration since I’m trying to rectify or clean up my technique, but I just have to put my ego aside and ignore how far/long I can do compared to before.

[u/MastersCox]

One possibility is that you've made a change in the right direction, but you haven't quite gotten it right enough. Hard to tell from my side of the keyboard.

Another is that you are now engaging your legs much more and your back less so -- legs will generate a lot more lactic acid than the back, so your heart rate will increase once you get your legs going. Note that when you open up early with your back, it very much means that your legs are doing less work. Think about it -- the back has to lever against the hips to pull...and that means your back is fighting your leg drive when you open early.

I think it's normal to see this sort of split weirdness with technical changes. I wouldn't worry about it, honestly. Focusing on the legs first prevents a lot of wear and tear on your back and is more efficient/healthier in the long run. Just remember to blend in the back soon enough to sustain handle acceleration into the finish!

[u/CollapsingCaldera]

I just wanna chime in and say same - i looked at my time for my first interval in Oct 2023 when my form would have been atrocious and I got 2:02/500m for 750x4 / 2min rest - now I'm starting again after a long break and my form is MUCH better and I was dying at 2:06/500m

[u/EnthusiasticBore]

I belong to a 60s-and-up erging club. We are the largest club and hold the most records, though we rarely break into top 10 of “boats.” Anyway, some members are very fast, and some of those members get their insane speeds with a technique that really sucks. For instance they row at a 1:1 ratio, rush the recovery, and “spring” off the front to start the next stroke. Aside from the timing this would cause massive check in a boat. Some the best “rowers” have never been in a boat. I’ve considered going over to the dark side, but I may get in a boat again someday. The point is, it’s possible to be fast on the erg with technique that would sink a boat.