TIPS
CASI RYNKOWSKI
THE MOST VALUABLE PIECE OF EQUIPMENT FOR SUP CROSS-TRAINING Rower, erg, ergometer… whatever you want to call it, this piece of equipment has worked its way into many exercise routines. And rightfully it should. No other piece of equipment can deliver a low-impact aerobic or anaerobic workout like the erg, all while building strength and endurance. How, you ask? Rowing uses 60 percent leg for the power push, 20 percent back and 20 percent arms, which means you are engaging your calves, quads, hamstrings, glutes, abs, obliques, pecs, biceps, triceps, deltoids, upper back and lats. In fact, 84 percent of the body’s musculature is being used! Depending on your rowing routine, you can focus on long, aerobic, endurance-building sessions; or high-intensity bouts of anaerobic training, which improve muscular strength and power. Besides the physical benefits, rowing is a mental trainer perfect for SUP racers and endurance paddling. Rowing
SET UP FOR ROWING SUCCESS:
ROWING:
Adjust the footpads so that your heels are as high as possible and make sure they are the same height on each side. The straps should go over the bottom of your shoelaces. You need to be able to flex onto the balls of your feet for your push.
1. The Catch: Sit with your knees bent and feet in the stirrups so your shins are nearly perpendicular to the floor. Your heels may lift to achieve this position but your knees should not move forward beyond perpendicular. Fully extend your arms to grab the handle and lean forward so your shoulders come just in front of your hips.
The damper setting should be set between 3 and 5. Too often, athletes think the higher number, the greater the challenge; this is not true. The real challenge is to accelerate at a lower setting, when greater power must be applied. This is similar to what really happens in a typical rowing shell. With a higher damper setting, it’s like rowing a slug of a rowboat. This changes your workout to be more about strength than cardio. Olympic rowers aim for 3-5 on the damper setting. Enough said.
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2. The Drive: This is the work portion of the stroke. It can be simplified by breaking the movement into this order: Legs, back, arms. The power of the stroke comes from the push with your legs down through your heels. Once your legs are almost straight, hinge from your hips and lean your torso backward. As your torso reaches a 90-degree angle, begin to pull with your arms by bending at the elbows.
is hard and requires motivation. The monitor keeps you honest every pull and a variety of screen measurements helps you track your improvements. Nothing is more satisfying than seeing split time decrease. In my opinion, this is one piece of equipment every paddler should be using to cross-train. It could change your paddling completely. Just as in paddling, there is a correct way to row. Bad form can lead to back strain and underdevelopment of power and strength. So be sure to get it right! Here are six common rowing errors: 1. Setting the damper to high 2. Rowing with only your arms 3. Mixing up the order of movement 4. Hunching your back 5. Banging your butt into your heels 6. Flaring your arms out to the sides at the finish
3. The Recovery: This is the rest portion that prepares you for the next drive. It is the opposite of the drive movement: arms, back, legs. Once the handle crosses your knees and you hinge forward at your hip, then you can begin to bend your knees to pull forward. Casi Rynkowski is an AFAA-certified personal trainer, ACA level 2 SUP instructor and SUP fit instructor for Eastern Mountain Sports School. She’s also a Werner Team Paddler, BIC Ambassador and Virus International Ambassador. When she’s not working, you’ll find her surfing, paddling downwinders or gearing up for a long-distance paddle trip. Connect with Casi at crynkowski@gmail.com and on Facebook and Instagram.