Beginner Training For 2k

[[old] saucecmu40]

Hi, I just started rowing on the erg 3 months ago. I am training for the Chicago Indoor in mid-February. My base time 2k was 8:15 the week I started training. One month later I hit 7:31, then the next month I hit 7:19.2. I am very tall (6'7") and was wondering what advice people had on adjusting the damper setting or any other advice for that matter. I have been told to keep it between 4 and 6 to reduce lower back strain. I have been training at a setting of 5. My goal for the Mid-February race is to be sub-7:00. I would be absolutely thrilled to get 6:52. <br /><br />I am planning another test 2k in the next week or so and am wondering if I should try changing the damper setting. Also, what SPM should I be aiming for during competition. <br />Any feedback and advice is more than welcome, thanks!<br /><br />-SauceCMU40

[[old] Ray79]

Damn you are tall, 6'7" is a good height for a rower. What weight/age are you??<br />Damper setting first. whoever told you to row on the lower damper setting had your best interests at heart. Being so tall (or for anyone) it is easy to strain your back by rowing with the drag set too high so I would stick with that. Rather than rely on the damper setting, try displaying the drag factor. On the PM2 disconnect your HR monitor (if you have one) switch on the monitor and press the Rest and OK buttons together. Then row a few strokes and the drag will be displayed in the bottom right hand corner. This helps you to better compare 2 machines as the drag factor can be affected bt level of use/dust and dirt etc blocking the vents. I usually train on a drag factor of 125.<br /><br />For racing it is best to have a training plan. Here are some links to the Pete Plan (simple to understand, but quite intensive) and the C2 interactive plan.<br /># <a href='http://www.concept2.co.uk/forum/viewtopic.php?t=5409' target='_blank'>http://www.concept2.co.uk/forum/viewtopic.php?t=5409</a> - the Pete Plan<br />which is summarised here <a href='http://www.machars.net/peteplan.htm' target='_blank'>http://www.machars.net/peteplan.htm</a><br /># <a href='http://www.concept2.co.uk/training/interactive.php' target='_blank'>http://www.concept2.co.uk/training/interactive.php</a> - the C2 Interactive Plan<br /><br />As far as stroke rate is concerned, everyone is different and will have an optimum stroke rate. I'm very tall too and find that I rate fairly low in comparison to others. You will just have to experiment a bit to see which rate best suits you, and see where you start to lose power in your stroke because you are rushing too much. My 2km PB was done at 30spm, but most of my longer distance PBs were at 24-25spm.<br /><br />Also see the technique section of the C2 UK website <a href='http://www.concept2.co.uk/training/technique.php' target='_blank'>http://www.concept2.co.uk/training/technique.php</a><br />and Xeno Muller's stroke cycle <a href='http://www.invernessrowingclub.co.uk/pe ... o_erg.html' target='_blank'>http://www.invernessrowingclub.co.uk/pe ... tml</a><br />(scroll through using the arrow keys)<br />Just to check that you have the technique down.<br /><br />All the best with training for your race

[[old] saucecmu40]

Thanks for the help Ray. I'm almost 25 years old and about 225 lbs. Played basketball in college, then took two years off from all sports and workouts. Got motivated by a couple of serious rowing buddies, figured it would be a good way to get back in shape, and now I'm hooked! <br /><br />One last question: how far before the competition should I take my last 2k trial?<br /><br />Thanks!<br /><br /><br /><br /><!--QuoteBegin-Ray79+Jan 13 2006, 04:55 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Jan 13 2006, 04:55 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Damn you are tall, 6'7" is a good height for a rower. What weight/age are you??<br />Damper setting first. whoever told you to row on the lower damper setting had your best interests at heart. Being so tall (or for anyone) it is easy to strain your back by rowing with the drag set too high so I would stick with that. Rather than rely on the damper setting, try displaying the drag factor. On the PM2 disconnect your HR monitor (if you have one) switch on the monitor and press the Rest and OK buttons together. Then row a few strokes and the drag will be displayed in the bottom right hand corner. This helps you to better compare 2 machines as the drag factor can be affected bt level of use/dust and dirt etc blocking the vents. I usually train on a drag factor of 125.<br /><br />For racing it is best to have a training plan. Here are some links to the Pete Plan (simple to understand, but quite intensive) and the C2 interactive plan.<br /># <a href='http://www.concept2.co.uk/forum/viewtopic.php?t=5409' target='_blank'>http://www.concept2.co.uk/forum/viewtopic.php?t=5409</a> - the Pete Plan<br />which is summarised here <a href='http://www.machars.net/peteplan.htm' target='_blank'>http://www.machars.net/peteplan.htm</a><br /># <a href='http://www.concept2.co.uk/training/interactive.php' target='_blank'>http://www.concept2.co.uk/training/interactive.php</a> - the C2 Interactive Plan<br /><br />As far as stroke rate is concerned, everyone is different and will have an optimum stroke rate. I'm very tall too and find that I rate fairly low in comparison to others. You will just have to experiment a bit to see which rate best suits you, and see where you start to lose power in your stroke because you are rushing too much. My 2km PB was done at 30spm, but most of my longer distance PBs were at 24-25spm.<br /><br />Also see the technique section of the C2 UK website <a href='http://www.concept2.co.uk/training/technique.php' target='_blank'>http://www.concept2.co.uk/training/technique.php</a><br />and Xeno Muller's stroke cycle <a href='http://www.invernessrowingclub.co.uk/pe ... o_erg.html' target='_blank'>http://www.invernessrowingclub.co.uk/pe ... tml</a><br />(scroll through using the arrow keys)<br />Just to check that you have the technique down.<br /><br />All the best with training for your race <br /> </td></tr></table><br />

[[old] Ray79]

<!--QuoteBegin-saucecmu40+Jan 13 2006, 10:20 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(saucecmu40 @ Jan 13 2006, 10:20 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->One last question:  how far before the competition should I take my last 2k trial? </td></tr></table><br /><br />Thats a tough one. I would give it at least 3 or 4 days, maybe even a week. But then I try and avoid the 2km like the plague and only do one when im told or have a race.<br /><br />Then in the week running up to the race, practice some starts (high and hard off the start, and settle to race pace and spm), and short bursts, and do some slow rows.<br /><br />It is a very tough exercise, and people find it hard to believe that you can be so knackered after just 7 minutes.<br /><br />Most importantly, have a race plan and stick to it. Decide on a split time you want to aim for and stay there. If you feel that you have anything left over in the last 250-300m, empty the tanks. I didnt do that recently and got badly caught by the end. A typical fly and die - fine for 1200m then pain for the last 800 resulting in 13 seconds slower than my PB.<br />

[[old] saucecmu40]

Thanks for all the help Ray... I'll let you know how everything goes!<br /><br /><!--QuoteBegin-Ray79+Jan 13 2006, 03:25 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Jan 13 2006, 03:25 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-saucecmu40+Jan 13 2006, 10:20 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(saucecmu40 @ Jan 13 2006, 10:20 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->One last question:  how far before the competition should I take my last 2k trial? </td></tr></table><br /><br />Thats a tough one. I would give it at least 3 or 4 days, maybe even a week. But then I try and avoid the 2km like the plague and only do one when im told or have a race.<br /><br />Then in the week running up to the race, practice some starts (high and hard off the start, and settle to race pace and spm), and short bursts, and do some slow rows.<br /><br />It is a very tough exercise, and people find it hard to believe that you can be so knackered after just 7 minutes.<br /><br />Most importantly, have a race plan and stick to it. Decide on a split time you want to aim for and stay there. If you feel that you have anything left over in the last 250-300m, empty the tanks. I didnt do that recently and got badly caught by the end. A typical fly and die - fine for 1200m then pain for the last 800 resulting in 13 seconds slower than my PB. <br /> </td></tr></table><br />

[[old] Xeno]

You will break your personal records quickly. 25, former basket ball player, motivated? I would be surprised if you don't break 6:20 soon. It may sound like a lot but it in your future.<br />By the way, we need rowers like you to join IRON OARSMAN on the concept2 world ranking. The goal is to pass the 100 million meters. Where do you row? Which basketball team did you play for?<br />XENO

[[old] saucecmu40]

Thanks for the confidence Xeno! <br /><br />I played bball for Carnegie Mellon University in Pittsburgh from '00-'03. I'm currently rowing on my buddy's model D as well as at a nearby club in Chicago. Looking into joing the Lincoln Park Boat Club next year in Chicago.<br />I'm always intersted in more motivation. Iron Oarsman sounds great to me!<br />Take care, I'll post with my progress.<br />Ross Freeman<br /><br /><br /><!--QuoteBegin-Xeno+Jan 14 2006, 07:02 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Jan 14 2006, 07:02 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->You will break your personal records quickly.  25, former basket ball player, motivated?  I would be surprised if you don't break 6:20 soon.  It may sound like a lot but it in your future.<br />By the way, we need rowers like you to join IRON OARSMAN on the concept2 world ranking.  The goal is to pass the 100 million meters.  Where do you row?  Which basketball team did you play for?<br />XENO <br /> </td></tr></table><br />

[[old] Ray79]

<!--QuoteBegin-Xeno+Jan 14 2006, 07:02 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Jan 14 2006, 07:02 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->By the way, we need rowers like you to join IRON OARSMAN on the concept2 world ranking.  The goal is to pass the 100 million meters.  Where do you row? <br />XENO <br /> </td></tr></table><br />Xeno, you are a shameless recruitment agent

[[old] saucecmu40]

Hahaha, it felt kinda good to be recruited though Ray! <br /><br /><!--QuoteBegin-Ray79+Jan 18 2006, 09:12 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Jan 18 2006, 09:12 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Xeno+Jan 14 2006, 07:02 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Jan 14 2006, 07:02 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->By the way, we need rowers like you to join IRON OARSMAN on the concept2 world ranking.  The goal is to pass the 100 million meters.  Where do you row? <br />XENO <br /> </td></tr></table><br />Xeno, you are a shameless recruitment agent <br /> </td></tr></table><br />

[[old] saucecmu40]

Rowed a spur of the moment 2k yesterday. Was somewhat happy with a 7:10.3, especially without preparing at all and with only 3 months of rowing experience. Next weekend have a practice race at the Midwinter Meltdown in Madison where my goal is going to be to hit 7:00 exactly. The ultimate goal is 6:50 at the Chicago Indoors February 18th!

[[old] saucecmu40]

Rowed a 2k at the Madison Midwinter Meltdown yesterday. Finished with a surprisingly easy 7:02.5. I definitely didn't empty my tanks and feel like I could have held a slightly faster pace for the whole race. <br /><br />Made up for my 2k effort by participating in the mens relay and pulled a 1:29.4 500m. <br />