Olympic Rowing: Understanding Damper Settings, Drag Factor, and Optimal Use

What damper setting do Olympic rowers use?

Olympic rowers typically do not use a single, universally prescribed damper setting. Instead, they operate within a carefully selected range of drag factors, usually on the lower to moderate side, to optimize for efficiency, technique, and sustained power output over race distances.

Understanding the Damper Setting

The damper lever on a Concept2 rower, often mistakenly thought of as a direct "resistance" control, actually regulates the amount of air allowed into the flywheel housing. A higher damper setting (e.g., 10) allows more air in, causing the flywheel to decelerate faster between strokes. A lower setting (e.g., 1) restricts airflow, allowing the flywheel to maintain momentum more easily.

Crucially, the damper setting alone is an inconsistent measure of resistance because it can vary between machines due to factors like dust accumulation in the flywheel cage, temperature, and humidity. This is why elite rowers and coaches focus on a more precise metric: the drag factor.

The Concept of Drag Factor

The drag factor is a measure of how much resistance the flywheel provides. It is a calculated value derived from the rate at which the flywheel slows down. Unlike the damper setting, the drag factor is a consistent, objective measure across different machines and environments. Concept2 monitors (PM3, PM4, PM5) can display the current drag factor, allowing athletes to calibrate their machine to a specific "feel" regardless of the nominal damper setting.

Typical Range for Elite Rowers

Olympic rowers, whether training or racing, generally prefer a drag factor that mimics the feel of a racing shell moving through water – which is not excessively heavy.

• Men: Elite male rowers often target a drag factor between 120 and 140. This typically corresponds to a damper setting in the 3 to 5 range on a well-maintained Concept2 machine, though this is approximate.
• Women: Elite female rowers typically use a slightly lower drag factor, often between 110 and 130. This might translate to a damper setting in the 2 to 4 range.

It's vital to reiterate that these damper settings are estimates and the drag factor is the true metric of choice for precision.

Why Not a Higher Setting? (The Biomechanics and Physiology)

The preference for lower to moderate drag factors among elite rowers is rooted in fundamental principles of biomechanics, physiology, and rowing technique:

• Efficiency and Power Application: A very high drag factor (damper setting 8-10) makes the flywheel decelerate very quickly. This demands an immediate, powerful burst at the catch, which can lead to a "muscle-bound" stroke. Elite rowers prioritize a smooth, connected, and efficient power application throughout the drive phase. A lower drag factor allows for a more sustained acceleration of the flywheel, mimicking the dynamic resistance of water more effectively and promoting better power curve development.
• Technique Preservation: Excessive resistance can compromise technique. It encourages athletes to pull harder with their arms and upper body prematurely, rather than driving powerfully with their legs and engaging their core effectively. Good technique is paramount for both performance and injury prevention.
• Injury Risk Mitigation: High drag factors place significant stress on the musculoskeletal system, particularly the lower back, knees, and shoulders. While an elite rower's body is highly conditioned, consistent training at excessively high resistance increases the cumulative load and potential for overuse injuries.
• Endurance and Sustained Output: Competitive rowing races (e.g., 2000 meters) are endurance events requiring sustained power over several minutes. A moderate drag factor allows for a more physiologically sustainable effort, reducing premature fatigue of the primary movers and enabling higher stroke rates with less perceived exertion.
• Specificity of Training: Rowing on water involves dynamic resistance. The boat and oars accelerate through the water, and the resistance isn't static. A moderate drag factor on the ergometer better simulates this dynamic resistance, making erg training more specific to on-water performance.

Individual Variation and Personal Preference

While general ranges exist, individual Olympic rowers will fine-tune their drag factor based on several factors:

• Body Mass and Strength: Stronger, heavier rowers might naturally gravitate towards the higher end of the moderate range.
• Technique: An athlete's unique stroke mechanics can influence their optimal drag factor.
• Event Specialization: Sprint specialists might occasionally train with slightly higher drag factors for power development, while endurance athletes might stick to the lower end.
• Coaching Guidance: Coaches play a critical role in helping athletes identify their most efficient and effective drag factor for various training sessions and race preparation.

How to Determine Your Optimal Setting

For any rower, the key is to find a drag factor that feels challenging yet allows for optimal technique and sustainable power output.

1. Check Your Drag Factor: On a Concept2 monitor, go to Menu > More Options > Display Drag Factor. Take a few strokes to get a reading.
2. Start in the Middle: Begin with a damper setting that yields a drag factor around 110-120 for women or 120-130 for men.
3. Experiment and Adjust:
   • If you feel like you're "ripping" the chain and not getting a smooth connection, or your technique is breaking down, try a slightly lower drag factor.
   • If the flywheel feels too light, and you're not getting enough resistance to drive against, try a slightly higher drag factor.
4. Focus on Technique: Your chosen drag factor should support good technique, not allow you to compensate for poor form.
5. Consider Training Goals: While a moderate drag factor is generally best, you might briefly use a slightly higher setting for very short, maximal power efforts, or a slightly lower one for very long, low-intensity aerobic work.

Conclusion: Beyond the Damper Setting

Ultimately, the damper setting and drag factor are just one piece of the rowing puzzle. Olympic rowers achieve their elite status through years of dedicated training, perfecting their technique, developing immense cardiovascular fitness and muscular strength, and mastering race strategy. While selecting an appropriate drag factor is important for efficient and safe training, it is secondary to the fundamental principles of consistent effort, proper form, and intelligent programming. Focus on mastering your stroke, and let the drag factor complement your journey to stronger, more efficient rowing.