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What flywheel setting should a shorter person use for a 2,000 metre race?
Linda Koraen: "I've been rowing for around 3 years (mostly sweep but some sculling as well) and my biggest problem is my size. I'm 5ft 3 and weigh just below 8 stone. This is not a big problem when rowing on the water, as I can compensate for my size by having a fairly good technique, but I can't seem to be able to find a good training regimen to perform my best on the ergo. I find that my long distance performance is usually better than what I manage to pull for short tests. How should I go about training for the 2,000 metres? What resistance should I use to compensate for my weight and height, seeing as I have a natural tendency to go at a higher rate compared to someone who's taller?"
Terry O'Neill: There is no question that taller people have a distinct advantage on the rowing machine. You are also correct when you say that better technique on the water can reduce the disadvantage to a shorter rower. The fact that a lighter rower has a reduced wetted surface area and therefore reduced drag compared to a heavyweight also evens things up.
The rowing machine removes both the skill element and the drag on the boat hull and it becomes a simple physical contest favouring the bigger stronger person. Nothing you can do will alter this fact but you can optimise your approach to suit your size.
You will need to practice at a much higher stroke rate (38-40) all the way. The reason for this is, because you are shorter and lighter, the energy cost of moving up and down the slide is less than that of a heavier person. Secondly you will be able to keep the flywheel at a more constant speed and the drag on the flywheel increases to the cube of acceleration and to the square of velocity. People who row at a lower stroke rate and create higher acceleration rates and higher velocity are actually not rowing in the most mechanically efficient way. However the cost in energy terms of rowing at a higher stroke rate is too great for them to sustain over 2,000 metres.
As far as what damper setting to use, I would start off at a very low level so you get used to the higher stroke rate. Then increase the damper setting to the point where you have to drop your rate. You are looking for the highest sustainable stroke rate and damper setting.
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