Tips and tricks for successful ergometer training
In our article, we have collected what equipment and nutritional supplements can help you train and compete on the rowing bench, and you can also find out what the national and world records have been so far.
Josh Dunkley-Smith, 2K ergometer world record holder ( 5:35.8 - 2018)
What can help during the preparation period and the competition?
Achieving good performance requires many hours on the ergometer and in the gym, which can be long and torturous. We show you some things that can help you during the long race preparation period and the ergo race.
During the preparation period
Seat cushion for ergometer
The Godfrey rowing bench seat cushion has a slightly different design than what we are used to in the boat. Athletes with a thinner build can especially benefit from chafing, which can be caused by sitting on the rowing bench.
Glove
If you have sweaty palms, you can easily develop blisters or even calluses during exercise. The gloves absorb sweat, so your hands don't slip on the handle, and your hands don't get blisters or calluses. Thanks to the ergonomic design, the glove fits perfectly on the hand, the material does not wrinkle on the palm.
Photo: worldrowing.com
We recommend some nutritional supplements below, but we draw your attention to the fact that the use of nutritional supplements is only recommended for adults over the age of 18!
Isotonic drink during or after training
During sports activities that are intense or last more than an hour, the consumption of isotonic drinks is the most optimal. The composition (osmotic concentration) of isotonic drinks is the same as the concentration of minerals dissolved in the blood, so fluid and electrolytes can quickly reach the bloodstream.
Isotonic drinks do not burden the stomach and effectively replace the liquid and minerals lost through sweat, while also helping to fill up our carbohydrate stores. Isotonic drinks typically contain 4-8% carbohydrates (4-8 g/100ml).
Regenerative shake after training
Recovery Shake is a combination of simple and complex carbohydrates, various proteins, and vitamins and minerals. They help to quickly replenish energy stores, support regeneration and the rebuilding of muscle mass.
Preparation with milk is recommended for post-workout regeneration and significant building of muscle mass. This also offers a delicious dessert (chocolate flavored) that can be further flavored with bananas, berries, etc.
For optimal recovery, it is recommended to consume it 30 - 60 minutes after training.
Photo: Hungarian Rowing Association
Before competition
Caffeine
Caffeine has been used in the world of sports for more than 100 years, but its performance-enhancing effects only began to be studied specifically in individual sports in the 1970s.
Sponsor Activator provides caffeine from different sources, in free and bound form from guarana, green coffee extract, and free caffeine. Therefore, unlike other sources of caffeine, the effect not only occurs quickly, but also lasts longer, up to four hours.
Recommended consumption: Caffeine only reaches its maximum effect 30-60 minutes after intake.
Complex amino acid
Sponser Amino 12500 is a high-concentration amino acid that is absorbed faster and more efficiently than plain proteins, thereby helping muscle building. Amino acids ensure fast and optimal protection of the muscles during training. Especially when there is a lack of energy during training and your body starts to "self-cannibalize" your muscles, Amino 12500 helps balance the protein balance during training.
Recommended consumption: 1 serving immediately before training.
Performance enhancer with high nitrate content
Red Beet Vinitrox is based on beet juice concentrate and tomato extract, which contains nitrate and special proteins. In addition, it was enriched with fruit extracts (apple, grape), whey protein isolate, L-arginine and L-citrulline.
One of the most popular performance optimizers. In addition to contributing to faster regeneration, the increased blood flow and oxygen capacity help to increase performance.
Recommended consumption: 3 days before important competitions, consume 1 ampoule daily.
On the day of the competition, take 1 ampoule 3 hours before the start.
TIP: If your stomach is sensitive, we recommend that on the day of the race, you dilute the contents of the ampoule with 200-300 ml of water and consume it in the form of fruit juice, preferably during a meal.
Photo: Hungarian Rowing Association
Who was the fastest so far? - Ergometer national and world records
National peaks at 2000 m
|
Race number |
Name |
Time |
Year |
|
Male adult |
Ákos Haller |
5, 49, 2 |
2004 |
|
Male adult ks |
Tamás Varga |
6, 08, 1 |
2010 |
|
Female adult |
Katalin Szabo |
6,44,5 |
2007 |
|
Female adult ks |
Anna Alliquander |
7,06,3 |
2007 |
|
Men's U23 |
Márton Szabo |
5,52,2 |
2019 |
|
Men's U 23 ks |
Daniel Matyasovsky |
6, 12, 6 |
2014 |
|
Women's U23 |
Zsófia Daka |
6,53,3 |
2020 |
|
Women's U 23 ks |
Eszter Fehérvár |
7, 22, 8 |
2021 |
|
Male youth |
Márton Szabo |
6, 04, 9 |
2016 |
|
Men's youth ks |
Kálmán Furkó |
6, 23, 5 |
2015 |
|
Women's youth |
Katalin Szabo |
6,53,9 |
2004 |
|
Women's youth ks |
Papp Sarolta |
7, 27, 5 |
2017 |
|
Male adolescent II. |
Pope Benedict |
6, 20, 2 |
2016 |
|
Female adolescent II. |
Lídia Verőci |
7, 11, 2 |
1999 |
|
Male adolescent I. |
Peter Csankó |
6, 29, 9 |
2005 |
|
Female adolescent I. |
Bettina Siska |
7, 19, 2 |
2018 |
|
Male Student 4. |
Dániel Drávucz |
5, 05, 1 |
2021 |
|
Female Student 4. |
Zsófia Bálint |
5,39,8 |
2021 |
|
Male Student 3. |
Márton Mezősi |
5,33,8 |
2021 |
Source: Hungarian Rowing Association
Photo: worldrowing.com
Women's world records at 2000 m
|
age group |
weight group |
name |
country |
time |
year |
|
19-29 |
Hwt |
Brooke Mooney |
USA |
6:21.1 |
2021 |
|
30-39 |
Hwt |
Olena Buryak |
UKR |
6:25.6 |
2019 |
|
17-18 |
Hwt |
Sofia Asoumanaki |
GRE |
6:28.2 |
2016 |
|
19-29 |
Lt |
Jennifer Casson |
CAN |
6:53.8 |
2019 |
|
30-39 |
Lt |
Lisa Schlenker |
USA |
6:56.7 |
2000 |
|
17-18 |
Lt |
Dimitra Eleni Kontou |
GRE |
7:04.9 |
2023 |
Source: Concept2
Men's world records at 2000 m
|
age group |
weight group |
name |
country |
time |
year |
|
19-29 |
Hwt |
Josh Dunkley-Smith |
AUS |
5:35.8 |
2018 |
|
30-39 |
Hwt |
Rob Waddell |
NZL |
5:36.6 |
2008 |
|
17-18 |
Hwt |
Gennaro Di Mauro |
DRINK |
5:45.5 |
2020 |
|
19-29 |
Lt |
Henrik Stephansen |
DEN |
5:56.7 |
2007 |
|
30-39 |
Lt |
Eskild Ebbesen |
DEN |
6:06.4 |
2004 |
|
17-18 |
Lt |
Henrik Stephansen |
DEN |
6:06.5 |
2007 |
