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Concept 2 rowing for Triathlon
During rowing you use your legs (or at least you should do?)
Rowing is a great sport to do if you become stale or performance plateaus during the racing season.
Drive phase - Rowing correctly will develop power in the legs during the drive phase.
Cardiovascular fitness – Improve both aerobic and anaerobic capacity.
Core -It also works the core muscles.
Swim catch phase – When you pull thru this is a similar action as the catch phase in swimming.
Strength – Improves strength while also working at a high heart rate often not possible during the winter.
I don’t know why there are not more Row Bike Run events known as Rowathlons either in the winter months (off season) or during the triathlon season. Many people will not enter a triathlon because they can’t swim or feel they are not competitive in swimming discipline.
When to row for triathlon?
Rowing can be done at any time.
Before and after a weight session as a warm up and cool down.
When you have a running injury that allows you to row without pain.
As an alternative when it’s not possible to cycle or run.
During a business trip when you cannot swim.
When you are unable to swim – swimming closed red flag not able to swim in the sea.
Row tips for triathlon
Keep the resistance low.
Keep the chain under tension don’t let it drop or hang.
Avoid the hand bar hitting your knees by changing your technique.
Row 28-32 strokes per minute & row for fitness not to become a strong rower.
Keep the knees working backwards forwards up & down and avoid bow legged or knees pointing outwards.
Don’t lean over hunched up keep an upright posture.
Concept 2 Row technique
1 - Start position (you are at the furthest point form the fan)-Lean back slightly legs stretched out handle close to the chest and forearms horizontal.
2 - The arms are relaxed and now extended out.
3 - You now move forward by rolling form the hips.
4 – Once the arms are fully extended and the body has rocked forward, then slide forward maintain an upright arm and body position.
5 – You are now at the drive phase
Shins are vertical arms are straight but relaxed not tense avoid leaning too far forward.
Catch – arms are extended legs are bent
Drive – The legs now push and at the same time the body leans back ever so slightly.
Keep the arms straight at all times avoid the chain losing tension.
Final pull – the legs are now extended so you pull the handle past the knees to the chest.
Legs should be flat and forearms horizontal.
Half way back then and only then do the arms pull through pulling the bar to your chest.
The legs continue to push & extend
Finish – Lean back ever so slightly legs should be out stretched hold the handle momentarily to the chest.
Recovery – relax the body release back to the start while breathing out.
Muscles used during the concept 2
Abdomen - Biceps –Deltoids – Erector Spianae –Gluteus Maximus - Hamstrings –Oblique muscles -Pectorals - Quadriceps –Rhomboids –Soleus -Triceps – Wrist Extensors – Wrist Flexors -
All of the above muscles are used during a triathlon swimming cycling and running.
Mark has finished in the top 10 overall out of over 450 competitors at the Rowers Revenge Rowathlon Marlow.
4km Row 25km Bike 8km run in 1 hour 31 minutes.