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Featured: New MODULAR Harness

Monthly Special: XL3, XL4 and FREE Beanies | NK Grant | Tech Talk: Does Size Matter | Drill Sergeant: Straight Arm Rowing | Health Watch: Post Season Blahs |

Monthly Special
November Special!

Purchase an XL3, or XL4 and receive a $50 discount off each additional XL3 or XL4 unit(s) you buy!

Also for every XL3 or XL4 you purchase - you will receive a FREE NK Fleece Beanie! (while supplies last)

Money
Nielsen-Kellerman to Offer Development Grant to Athletes

For many years Nielsen-Kellerman has been the official electronics supplier to US Rowing and the national teams, and a leading supporter of talent right here in the USA.

Going forward, we’re pleased to broaden our engagement by making equipment grants available not only to current national team members, but also to those training hard to make it to the national level. NK will issue twenty $250 grants per year to selected athletes to be applied toward the purchase of NK equipment for use in training. Applicants must complete the online application form no later than November 30, 2008. Grant recipients will be notified by email by December 10, 2008, to provide ample time to select and benefit from one of many proven NK training tools.

Grant recipients will be determined by Nielsen-Kellerman staff and are non-transferrable. Eligibility limited to one grant per individual every three years. Grant must be used within ninety days of issue and any unused grants will be re-issued to another selected applicant. Grant applies to one order only – no balance carryover.

Tech Talk

 

Does Size Matter?

By Frank Biller

Although some might expect a discussion on body size and that rowers are tall, perhaps even going down the slippery slope of ergo scores versus on-water performances, sorry, I am sticking strictly to product discussions here.

Size of XL

With NK’s launch of the SpeedCoach XL series, a number of customer have raised concerns over the size of the unit, as well as its weight. We all know that lighter is probably better in rowing, especially when it comes to “dead weight”, weight that does nothing to improve boat speed. In many discussions with concerned customers over the past two years I successfully explained how perception and effect don’t always match. Benefits are often greater than perceived cost, and of course, coming away from what we are used to takes some time as well. Granted, an XL3 weighs about 7 ounces (200 grams), double the weight of a SpeedCoach Gold. To put it in perspective, that 3.5 ounces difference is less than the weight of that pre-row cup of coffee. Although it’s doubtful this will ever make the difference in a race, there is another aspect: benefits for training!

A junior/high school rower generally trains about 500 hours per year, an elite athlete about double that, around 1,000 hours per year (source: Volker Nolte, “Rowing Faster”). If we assume that about 3/4 of the time is spent in the boat and of which about 1 1/2 hours is pure racing time, we can conclude that only about 0.2% to 0.3% of an athlete’s time in the boat is spent racing. This means that rowers spend over 99% of their time working hard to get faster and improving technically. Wouldn’t you want the best possible tool to spend this time most effectively? Heck, if you do this 99% of the time right, you can race with a kitchen clock around my head and still be faster! Of course, we were delighted to see several boats racing with an XL at the Olympics even, probably not even 0.001% of their time in the boat in an Olympic year. And if you think it throws you off-balance, the silver medal Canadian pair had no problems mounting their unit on the starboard gunwale...

Impeller Size

Recently a smaller impeller was brought to my attention, that according to the manufacturer has a much better drag effect than our impeller. Always wanting to improve, we are of course interested. However, having seen it I was rather disappointed, smaller isn’t always better. Just like with coxswain minimum weights, there are limits to everything. We had similar experiences in our Kestrel Pocket Weather Meter side of Nielsen-Kellerman, where smaller impellers entered the market to measure wind speed. However, the significantly reduced size of the impeller fins (that makes it spin) are also prone to increased slippage and therefore more likely to produce inconsistent and inaccurate readings. In addition to the fin size other aspects are to be considered: Is there a high quality ball bearing inside the spinning part to allow consistent spinning? How is the finish of the impeller, is the entire surface perfectly smooth? Is the entire fin streamlined and optimized for laminar flow?

Another issue is where the impeller is placed. Since we absolutely want to avoid putting anything into the laminar flow of the boat near the bow, we are, in respect to drag, much better off in the turbulent layer, where the drag effect is less. However, in order to be able to measure the flow, the spinning part cannot be too close the hull either, as the turbulent flow changes drastically with the speed changes a rowing shell produces during a single stroke. And of course, the change of the profile of the boundary layer with increasing boat speed also needs to be accounted for, since it’s by no means a linear relationship.

Since we spend so much time training (see above) and accurate feedback is important, I cannot stress enough how a visual perception, for example size, can fool us when it comes to performance, accuracy and benefit.

So the answer to the question, “does size matter?” I would say “not always”.

Drill Sergeant

 

Straight-Arm Rowing

By Frank Biller

Now that for most of us the Fall racing season is winding down, or if you are in the Southern hemisphere you are preparing for Spring season, I would like to discuss a drill which is perfect for a relaxed long row – straight-arm rowing.


How to do it?

Easy, just keep your arms straight (not stiff!), meaning press away with your feet, relaxed hang with your body, open your body up mid-drive and swing it – STOP. Instead of bending your arms, you keep them straight and extract the blade, go into the next stroke.

What to look for?

- feel transition from hanging with upper body and leg drive to driving upper body and shoulders, or from a relaxed upper body hang to upper body drive

- feel the transition by excluding arms, which often kind of “get in the way”

- proper release body position by keeping pressure on the handles, blade and foot stretcher

- shift weight onto handles for clean blade extraction and minimal disturbance of boat run and set

Advantages

- no need to disrupt your steady-state, drill on and off on the fly, e.g. row five minutes straight arms for every 10 minutes of steady-state

- learn and understand principal role of arms in rowing by feeling them getting in the way

- implement proper arm usage when rowing normal, which is some pull but mostly “buffering” the drive and guide the oar sending the boat with finesse not force

- Proven to work: there are world class rowers who sometimes row straight-arms for an hour for a “technical cleansing”

Disadvantages

- danger of losing smoothness, keep focus on that

- feels awkward in the first two to three minutes, adjust power a bit since there is no “buffering” from the arms

- some might start lifting their shoulders ! self check!

- as always with a drill, don’t just do it, do it right and the best you can

 

Post Season Blahs

By Merrill Hilf

It’s that time of year when your training may seem like it lacks focus or direction. The head race season is over, and with the time change and the economy, darkness begins to effect your mood and energy levels. Personally, I like this time of year. For the next few weeks, my morning rows will include a sunrise, fewer high school and college eights, and less pressure on myself to prepare for an upcoming race. I will have the time and daylight, to even see where I’m going and what I’m doing!

Your workouts should include a lot of technical work, drills, and steady state. There really is no physiological benefit to doing pieces in preparation for the spring racing season, it’s simply too far away. What you can work on is your aerobic base, strength, and flexibility.

It’s a good time to begin to incorporate stretching, yoga, pilates, and weight training. If you had problems with nagging injuries during the fall, now is the time to address them. Make those doctor’s appointments you have been putting off, see a massage therapist, or explain the problem to a physical therapist that understands rowing (there are a few of us out there). You may need some guidance in terms of a stretching or strengthening program that’s specially geared towards a specific problem. Do not blindly follow a coach’s off season program because that’s what everyone is doing. Listen to your body. It’s normal to have muscle soreness after adding new things to your training program. However, if that soreness turns into pain that doesn’t go away, you may either be doing an exercise incorrectly or your body is telling you that the exercise is doing more harm than good. Taking the time to do this body maintenance may make your spring and summer injury free, and also allow you to recover from months of hard training.

Regatta Schedule

 

NK wants to hear from you!
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We want to know what you would like to see featured in upcoming issues of the NK Newsletter! Got a question that you think would be interesting and informative to fellow rowers? Have you had an interesting experience using a NK product? Has an NK product made a difference in your rowing or workout routine? If so, we would love to hear from you.

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Please send entries to: newsletter@nkhome.com
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