Rowing
Manual
Power Options
You can operate the FrontRower using your hands
only, your feet only, or your hands and feet together. A pair of swivel
mounted power handles delivers hand power to the oars. A pair
of pedals delivers leg power to the oars via ropes and pulleys.
Additionally, a pair of shaft handles are located directly on the
oars shafts, and can be used for special maneuvers.
Power Handles
Power is delivered to the oars by a pulling motion on
the power handles. Power should be applied through the fingers loosely
hooked around the grip. It is not necessary to touch the handle with the
palms of the hands. A tight grip will shorten your stroke and tire your
forearms. The power handles are also the connection point for the pedal
ropes. The handles are properly installed when the rope attachment end is
down.
Pedal Operation
The FrontRower has two pedals, one for the left oar and
one for the right. You apply foot power by pushing on them with your
feet. There is no need to pull back on the pedals with your feet, so
there is no need to strap your feet to the pedals. For normal operation,
you push on both pedals at the same time (not alternating like a
bicycle). For steering, you take longer strokes on one side.
Blade Work
Feathering and squaring
the blades is called blade work. Feathering the blade is turning
it horizontal to reduce wind resistance. Squaring the blade is turning it
vertical so that it can push against the water. With the FrontRower, the
bladework is automatic. You can override the automatic features by
gripping the oars directly by the shaft handles and forcing the blade into
the position desired. You would do this when coming to a fast stop, when
you square the blades and push them down into the water. This is called
holding water. You can hold water on one side to make the boat
turn sharply in that direction. Holding water is most effective when the
oar is perpendicular to the boat.
The Rowing Stroke: Catch, Drive, Finish, Recovery
The Catch
This is the part of the stroke when the blades enter
the water at the beginning of the drive. With the FrontRower, the catch
is automatic. The blades automatically lower into the water as power is
applied. At the same time, the oars rotate from the feathered position
into the squared position. When using the power handles, you lean forward
at the catch, extending your reach and letting the oars swing forward as
far as possible. You should not be leaning back against the backrest.
When using hands and feet combined, you lean forward and push the handles
out ahead of you at the catch. This pulls the pedals in toward you,
bringing your thighs up against your abdomen.
The Drive
This is the part when the power is delivered to the oars. The power can
come from pulling on the handles or pushing on the pedals, or both. The
power from the handles begins at the catch with the torso leaning forward
and is applied smoothly throughout the stroke, ending with the torso
leaning back at the finish. Power from the pedals begins at the catch
with your thighs drawn up against your abdomen and is applied smoothly
until your legs are fully extended. If using pedal power only there is no
need to lean forward at the catch, nor back at the finish, and you will be
pushing against the seat back to develop pressure on the pedals.
The Finish
This is the part when the blades leave the water at the
end of the drive and rotate into the feathered position. With the
FrontRower, the finish is automatic. The blades automatically lift out of
the water when you stop applying power. Once clear of the water, they
automatically rotate into the feathered position. Wait for a moment at
the end of the drive to let the oar blades lift and rotate. Forward
movement of the boat through the water will assist the oars in clearing
(the faster you are going, the faster they will clear). The waiting
period at the finish should be about as long as the period of the drive.
For example: for a comfortably slow stroke rate of 20 strokes per minute,
the drive should take one second, the finish one second, and the recovery
one second. The catch is instantaneous. A good way to slow down your
stroke rate at a given speed is to lengthen the waiting period at the
finish. This is the time when the boat is moving at maximum speed, and
the longer the waiting time at the finish, the longer the glide will be
between strokes.
The Recovery
This is the part when the blades are out of the water and are returned to
the front. With the FrontRower, the oars are automatically pulled forward
by springs as you pull your feet back towards you. These same springs
also feather the oars. This allows you to row “hands free”, using only
the pedals for power and steering. The springs swing the oars forward at
a fixed speed, which is correct for normal rowing with leg power only.
Under certain conditions (such as strong headwinds) it may be necessary to
help the springs by pushing the oars forward with your hands. The oars
will only swing forward as fast as the pedals are pulled back toward the
rower. Ideally, the pedals should be pulled back at the same speed as the
oars swing forward, so that there is neither slack nor tension in the
ropes. Too much tension will cause the oars to lower and drag the blades
in the water. Too little tension will cause splashing at the catch when
tension is rapidly applied.
Seat Adjustment
Seat adjustment is analogous to adjusting a car seat.
You can adjust it fore and aft and you can adjust the angle of the seat
back. You make the fore and aft adjustment by loosing the knobs at the
front and rear of the seat, sliding the seat, then retightening them. The
numbers 1 through 7 are marked on the main beam for reference. An average
sized adult should start out with the setting around 4 or 5. Taller
adults should have higher numbers, children should have lower numbers.
The seat is correctly adjusted when, as you lean forward at the catch with
your thighs pressed against your abdomen, the oars are at their full swing
forward. For most rowing situations the seat back should be in the most
upright position. Adjust the seat back angle by moving the ropes on
either side of the seat, making sure both side are in the same position.
Varying the position exercises and stretches your muscles in different
ways. Its ok to lean back and relax occasionally when rowing with your
legs only, but don’t get into the habit of leaning back against the seat
back while trying to use your upper body. You need to rock back and forth
to get a full upper body stroke.
Leg Rope Adjustment
For most people, the default rope length will be correct. You can check
the default setting by detaching the handles from the oar collars and
pulling the handles forward just above the front crossbar (the piece with
the suction cups) at the bottom of
the FrontRower frame while the pedals swing back toward the seat. The
default setting brings the handle snap hook screw to 1 inch forward of the
front edge of the crossbar. If you have limited flexibility or a big
belly, you may want to lengthen the ropes an inch or two at the most.
This will allow you to lean forward as the oars swing forward, while your
feet remain a little farther out in front of you.
Learning the Strokes
First time out: The first time out should be done in
conditions of low wind and current. Make sure there are no hazards such
as other moving boats in the area.
Legs only
The best way to get the feel for the FrontRower stroke is to start out
using the legs only stroke. After boarding the boat, make sure the boat
is level and is not leaning over to one side. Make sure the power handles
and return spring ropes are properly connected. Place your feet on the
pedals and your hands in your lap. Slowly draw both pedals in toward you
until your thighs are up close to your abdomen. Hold this position until
the return springs pull the oars all the way forward and the pedal ropes
become taunt. Then push forward with a firm steady motion on both pedals
at the same time. The oar blades will immediately lower into the water
and rotate square (the catch). Continue pushing firmly and steadily on
both pedals (the drive) until your legs are fully extended. Wait a second
for the oars to lift and rotate (the finish). Then slowly and smoothly
draw the pedals back toward you, while the oars swing forward (the
recovery). The rhythm should be: drive (one second), finish (one second),
recovery (one second). The catch is instantaneous. You can steer by
taking a longer stroke on one side or stroking on one side only.
Arms and Legs Together
Once you see how the system works, it is easy to add
upper body power. Hold the handles with a loose grip, applying power
through the ends of the fingers. Lean forward (on the recovery), reaching
forward with your hands while drawing your legs back against your
abdomen. At the end of your forward reach (the catch), begin pulling on
the handles and pushing on the pedals. Continue pulling and pushing (the
drive) and lean back toward the end of the stroke. Hold the laid back
position at the end of the drive for a moment (the finish) allowing the
oars to lift and feather. Note that leg power and upper body power begin
at the same time, but leg power ends with full extension of the legs while
upper body power will continue with the backward lean of the torso. This
backward lean (called the lay back) will be exaggerated if the seat
back is in a reclining position. For normal operation, the seat should be
in the upright position, but a long lay back exercises and stretches
muscles differently and can be a pleasant change.
Upper Body Only
To row using upper body only, remove your feet from the pedals and place
them off to the side so the pedals can move freely between your legs.
Alternatively, you can rest the backs of your thighs on the pedals.
Rowing with upper body only exercises and stretches your muscles
differently and can be a pleasant change during a long rowing session.
Turning
Minor correction: Take a longer stroke on one
side.
Gentle turn: Stroke on one side only with the inboard oar
stationary above the water.
Sharp turn: Hold water with inside oar.
Sharpest turn: Hold water with inside oar and stroke forward with
outside oar.
Spin around: Back-paddle with inside oar and forward-paddle with
outside oar.
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