Indoor Rowing 500m - Welsh Champs 2009 - 1:20.6

[dannyj1997]

you need to use your legs more. they are the most powerful muscles in your body. incorporate them into your technique more and your results will improve furthermore.

[rosefrances93]

yeah some people are right there is room for improvement for its mainly fine tuning... i know that if i was to do a 500m ergo as fsat as that my technique would be out the window! Good job and keep it up

[Velocitah]

Dude, impressive transformation you're rocking here on the second video - you've lost so much weight!

[DjCheck1]

Fantastic time and still falling. I nearly died after my 1:21.9. Did you win this race?

Makes we want to get back on the sprints.

[HoBLifyX]

technique doesnt matter here. lol. seriously.

[Gales99]

I'd like to have that technique if it gets me those times. I struggle to get 300m in a minute so would love to be able to do that.

[cocktail15]

Hmm, mad probs to you for the good time, and the technique issues are fairly fixable, all you'd have to do to get a little bit more out of your stroke would be to crouch up more at the beginning of the stroke so you reach out as close to the erg as possible. And to retain technique with a higher rating just remember to lean back, get the hands past the knees before beginning to move the legs (during stroke and recovery) and reach as close to the erg at the catch as you can

[paigntonleisureclub]

Have just gone sub 1:20 in Manchester at the English Indoor Rowing Champs for Bronze with 1:19.9, it's getting there.

[CK29Foo]

is it not REALLY annoying to have that guy behind u with the mic? it would put me off so much to the point where i would smack him...

[paigntonleisureclub]

@CK29Foo actually, he's my friend and he helped me to PB in that race especially in the last 100m! I can see how it could look annoying though to some! haha

[signthebread]

everyone keeps whining about bad tecnique on all the record-breaking 500m rows... if it's so bad then why can't you beat it? Maybe it would be bad form for a 1000m or 2000m but he's clearly doing just fine for himself

[Maidenfan2]

Nice work brother. The way I see it, the only way to earn some criticism rights is to post a video of yourself doing better. Its just like boxing, its real easy to tell people how bad they suck right up until the point they throw some gloves at you and ask to show them how its done ;) Keep it up man.

[mehmeh58]

looking good!

[freddycoop]

Imagine what these guys could achieve if any of them ever got to full slide!

[wallabalooie989]

@freddycoop it's as they always say, ergo's don't float! :P

[Joe07974]

nice 1, u have improved a lot. I'm looking to go sub 1:30 - my current pb is 1:31.3 but I'm only 14 so hopefully there's a lot more to come :)

[scottfashe]

props

[JcGWAMPROD]

1000x better technique from last video. Congrats!

[paigntonleisureclub]

@JcGWAMPROD thanks, worked hard and still trying! :-)

[BioYoast]

wow you lost wiehgt, nice

[paigntonleisureclub]

@BioYoast was 18 stone at one point, now 14.5 stone, have seen many many people lose weight through using the rower, erg, concept2, etc

[RidgeRacerLord]

Still bad technique.

[paigntonleisureclub]

@RidgeRacerLord cheers.

[brendaniam]

What's your 2k pb?

[paigntonleisureclub]

@brendaniam 6:32.8 at the moment. Been working on endurance more recently, hoping to get to sub 6:20 later this year. How about you Brendan? Thanks for watching

[brendaniam]

@paigntonleisureclub Mine is 6.56, but i am only u16, im hoping to get down to about 6.40 this season. Thats good, looks like you've been making huge gains :)

[RedCornerPromotions]

Nice work - I pulled a 1:30 once but i rarely trained on the machines. you have inspired me to train on it more...

[paigntonleisureclub]

Thanks again to "Rowing Jon" of Total Wipeout Fame and Glory for commentating and coxing me to a huge PB!

[touchanandmolestan]

Much better technique than the last video.

Congrats.

[paigntonleisureclub]

Thank you

[JcGWAMPROD]

@touchanandmolestan 1000x better technique than the last video. Congrats dude!

Regards,

Will.

[sideshowlol]

Wow. Fantastic row. Major improvement over last year.

I'd like to get into sprints. I've read that it's a good idea to set the damper higher than for a longer row like a 2k. Do you do this and, if so, how much higher do you set it for a sprint like this?

[paigntonleisureclub]

Thank you sideshowlol, I worked hard this year to get fitter after last year's 'blow up'!

I do the 500m at a Drag Factor of around 170 which on most decent, clean machines is about Damper level 7-8. For shorter sprints, 100m - 300m I do it on max, for 2k around DF 130.

One thing I would say - make sure you do some strength work for the back and be careful before doing anything at max power on max drag - it will put a lot of force on your back.

Good Luck and Have Fun!

[sideshowlol]

Thanks so much for the advice. I will try your suggestions for the different drag factor settings according to race distance.

[sideshowlol]

Re the strength training: I've been doing strength work for a few years now. I'm recovering from a recent hernia repair op so my lifts are not yet back to where they were. My best deadlift prior to my hernia was 475lb; just before my op (ie. with a hernia) I managed 50 reps with 308 in 10 mins. I read about doing this as part of rowing training so thought I'd give it a go. It sure was fun! :)

If in a year I can get somewhere near a 1:30 for a 500m row I will be pleased as punch.

Thanks again.

[paigntonleisureclub]

Good start for me - 1:42, 1:24, 1:15 then backed off to 1:18-9 pace and tried to hold for as long as possible.