[Ozawa Rowing Top Page] [Seminar Library INDEX] update:1998-12-11
Introduction
Rowing in the northern part
of Europe can be difficult during winter season due to ice on
the water, shorter daylight periods and bad weather conditions.
Consequently, other training forms like crosss-country skiing,
running, cycling, circuit training etc. have been applied. However,
in Denmark, during the last decade, ergometer rowing has been
more and more popular in periods when rowing otherwise is not
possible on the water. The following paper will give an example
of how ergometer rowing has been used in the definition of individual
training intensitiies and training models in ergometer rowing
and in the boat.
Training
Training for rowing competitions
is performed within intensities ranging from 60 to well above
100% of maximal oxygen uptake (VO2max). Training intensities can
be defined according to the expected effects on the metabolic
energy systems(Ref.1); anaerobic (BL above 6 mmol/l), aerobic
transportation (4-6 mmol/l), anaerobic threshold (4 mmol/l) and
aerobic utilization 1 and 2 (2-4 and below 2 mmol/l), respectively.
During training in a boat, the intensity is usually controlled
by stroke rate, boat speed or heart rate measurements. To identify
intensity levels for training also lactate concentration has been
used(2). Yet, the ultimate way in expressing intensity is to measure
the force on the oar handle and the corresponding time for each
stroke during training or to calclate the corresponding work and
power performed. For practical reasons these applicaions are still
not available, in general. However. during rowing in a rowing
ergometer the power is measured continuously. Average power produced
during "all-out" performances over fixed times or distances
in a rowing ergometer can be plotted to establish a so-called
power-endurance curve, which can be used as a tool for a precise
definition of training intensity. During rowing in an ergometer,
the work load in watt can be applied directly, and the "learning"
of being on a given intensity in an ergometer can then be transferred
when rowing in the boat.
Material and methods
Nine Danish senior B oarsmen
from a local training centre - five open class and four lightweights-
participated in the study (Tab 1). During the last week in November-
at the beggining of the winter season - a range of performance
tests were carried out on a rowing ergometer (Tab 2). Two weeks
after the field test, a laboratory test for measurement of maximal
oxygen uptake (VO2max) and estimation of W4 and W6 were performed
according to the standard procedure described previously(3).
Results
The average power in the group
ranged from 284 (236-319) watt during 1 hour all-out rowing to
741 (551-948) watt during 10 sec all-out (Tab 3, Fig 1). The critical
power was calculated as the slope of the linear regression line
between working times and work(J) in the field test to be 278
(232-312) watt. The work intensity during the submaximal rowing
ergometer test, that increased the blood lactate concentration
to 4 and 6 mmol/l (W4 and W6) was estimated to be 303 (250-350)
and 330 (267-379) watt (Fig 1). W4 and W6 are included on Fig
1 indicating that these work intensities can be used for training
up to approximately 44 and 22 min, respectively.
Applications
The power-endurance curve
was used for definition of different levels for work intensities
in the rowing training A, B, C, D and E (Fig 3). Each rower used
his own power-endurance curve to define individual training intensities.
Training intensities for rowing were defined as follows: A:110-180%,
B:90-105%, C:75-85% and D:65-70% of power at race pace. The 2
km time trial at race pace were considered to be 100%. The corresponding
stroke and heart rates were: 36-40, 30-36, 26-30, and 22-26 strokes
per minute and 0, 0-10, 10-20, and 20-40 beats per minute below
maximal heart rate for level A to D, respectively. During training,
the rowers were encouraged to be aware of the subjective feeling
of being at a given intensity level. The power-endurance curve
indicates for how long time it is possible to sustain a given
work load. For instance work loads at level C can maximally be
sustained once for 20-60 min. A typical training model in C could
therefore be 12 km as fast as possible or alternatively two times
6km separated by 10-20 min recovery. The heart rate should be
10-20 beats below maximum - slightly increasing throughout the
work interval and the stroke rate 26-28 (small boats) or 28-30
(bigger boats). Level D is for continuous rowing for minimum one
hour, or may be up two hours only varying the stroke rate slightly.
A typical training model could be 30+20+10+10 min at 22, 24, 22
and 26 strokes per min, heart rate 20-40 beats below maximal -
slightly increasing throughout the work. Lower intensities should
only be used for recovery or specific technical purposes or for
very long endurance training (several hours). Regarded the two
highest intensity levels A and B, training is carried out as bouts
of interval training to keep the intensity sufficient high in
each bout. The work time in each bout should be relatively short
to be able keep the right intensity - e.g. not longer than 10
min and 2 min in B and A, respectively. The recovery time between
bouts should be at least half of work time in the longer intervals
(8-10 min) and up to five times the work interval during short
intervals (10-30 sec). Examples of typical training models and
the description of work load are included in table 4 and 5. Furthermore
a typical training week in the mid season the week before a competition
is included (Table 6).
Summery
The purpose of the present
study was to evaluate the performance in a group of Danish elite
rowers in order to be able to define individual training intensities.
Heart rate and blood lactate concentrations (BL) were deternmined
while rowing 5 min at 240, 270, 300, 330 and 360 watt with a stroke
rate of 22, 24, 26, 28 and 30 strokes per min, respectively. The
work load and heart rate which increased BL to 4 and 6 mmol/l
(W4, W6) were calclated using linear interpolation. Furthermore
"all-out" performance tests were carried out at various
work times; 10 and 60 sec, 2 and 6 km and 1 hour. All tests were
performed within one week on a Concept IIC rowing ergometer. The
average power during each test was plotted against time in a so-called
power-endurance curve indicating a physical performance profile
of the rowers. Included on the curve are W4 and W6, reflecting
an average work time of 22 and 44 min. The 2 km trial at race
pace were considerd to be 100% (see fig 1). Training intensities
for rowing were defined as follows: A;110-180%, B:90-105%, C:75-85%
and D:65-70% of power at race pace. The corresponding stroke and
heart rates were: 36-40, 30-36, 26-30, and 22-26 strokes per minute
and 0, 0-10, 10-20, and 20-40 beats per minute below maximal heart
rate for level A to D, respectively. During training, the rowers
were encouraged to be aware of the subjective feeling of being
at a given intensity level. It is concluded, that a range of simple
performance tests can be used as a reference for a definition
of training intensities for rowing in an ergometer or a boat.
References
1. Jensen K, Nielsen TS,Smith M, Analyses of the Italian National Training Program for Rowing.
FISA Coach 1990; 1; 2; 1-5
2. Hartmann U, A Mader, W Hollmann. Heart Rate and Lactate During Endurance Training Programs
in Rowing and its Relation to the Duration of Exercise by Top Elite Rowers, FISA COACH 1990 1; 1; 1-4
3. Jensen K, Test procedures for rowing. FISA COACH 1994; 5; 4; 1-6
Text to figures
Fig 1. Power against work time in "all-out" test; 10 and 60 sec, 2 and 6 km and
1 hour. Included are W4 and W6 estimated from the laboratory test.
Fig 2. Submaximal and maximal work loads and the corresponding stroke and heart rate and blood
lactate concentration during the laboratory test.
Fig 3. The definition of work levels in rerlation to the power-endurance curve