Concept2 Forum

Hello,<br /><br />today I received a new concept2 rower and tried my hardest after a nice warm up. Managed to stay below 10 minutes - great performance I believe. But rowing is tough. How often and what programs do i have to use to improve a little bit.<br /><br />I am already proud to have reached below 10 min. Isnt that close to perfect already? Maybe I only have to train a bit to be able to row without swaet. Please let me know your recommendations for a good training.<br /><br />Thanks.<br /><br />Laupi

If your able to row without sweating then you not training hard enouph!

hello laupi,<br />i'm new to the concept2 as well, and i can't really offer advice as i don't feel qualified to do so. however, i think it would help those with more experience to offer appropriate advice if you gave a few more details about yourself; factors such as age, sex, height, weight, existing fitness levels, etc, may all have a bearing on your potential.<br /><br />i have surprised myself by managing to reduce my 2k time by over a minute in less than three months, since i started out on the c2, and now my best time is just over 8 and a half minutes. i am female, 41, 5'2" and weigh 62kg. i think i'm a long way from perfect, but i am very self critical!<br /><br />give a few more details and i'm sure you'll get loads of great advice. the peeps here are just great!<br /><br />jane

<!--QuoteBegin-Laupi+Feb 10 2005, 09:40 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Laupi @ Feb 10 2005, 09:40 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Please let me know your recommendations for a good training.<br /><br />Thanks.<br /><br />Laupi <br /> </td></tr></table><br />I don't consider myself qualified to offer a whole bunch of advice either, but the following is the clearest explanation of the rowing stroke that I have come across yet. (I hope physicist doesn't mind) <br />As a beginner, it would be well worth the effort of concentrating on technique for a considerable time.<br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I am without going into too much detail you will probably need to concentrate on:<br />i) core stability. Need to have strong enough core muscles to stabilise your trunk as you drive with the legs, not collapsing your posture and being able to transmit the force you generate to the handle.<br /><br />ii) quick initialisation of the drive - need to move the legs (only!) very fast at the start of the drive to lock on to the flywheel, otherwise you will have lost half your stroke length before you start applying any work.<br /><br />iii) suspension - maintain the pressure on the handle all the way through the drive by opening the back around half slide when you need it, and pulling the arms in very fast at the end of the stroke. Should be able to feel almost as if your weight isn't on the seat.<br /><br />iv) separation - on the recovery you need to send the arms away first, then rock over the body, and then break the legs in that order. This will give you the basic rhythm needed to establish a good stroke<br /><br />v) control of slide speed - vital to train the legs to be able to fold slowly on the recovery. this will give you an even speed into frontstops, so you can drive hard as soon as you are there for the next stroke. Countless people will not have the control to do this so slide fast into frontstops, waste energy stopping their own momentum, and take ages to begin the next stroke.<br /><br />Enjoy. </td></tr></table><br /><br />Good luck, good erging,<br /><br />Mark

Hi,<br /><br />I am 39 my weight is 115 kg and I am 6'4'' height - not too well trained I guess - and yes I am swaeting during rowing, so I guess I worked hard. Maybe my technique is not so great - the technique post is a great help - thanks alot.<br /><br />Do you use any special excercise program to train?<br /><br />Downloaded Rowpro - but the program is not really running so stable on my computer - looks like poorly programmed. Are there any better alternatives?<br /><br />Thanks in advance.<br /><br />Laupi

Hi Laupi -<br /><br />Have you seen the Getting Started section of Concept 2's web site? Go to:<br /><br /><a href='http://www.concept2.com/rowing/gs/gettingstarted.asp' target='_blank'>http://www.concept2.com/rowing/gs/gettingstarted.asp</a>

The thing that improved my stroke the most when I was starting out was rowing without using hte foot straps. Give it a try. You may feel that your time slows down at first, but it will help you conform to Mark's tips above. Oh yeah-drag set to 115-130 and slow pace (20-24 spm) helps when working on your stroke. <br /><br />There are some longtime ergers here who advocate a much faster stroke rate for all workouts, but I only tighten the straps and up the rate if I am going for a new personal best time.<br /><br />grams<br />60-69 lightweight

Laupi,<br /><br />There is a very good training manual that you can download from the UK site www.concept2.co.uk that will also help with technique and training.<br /><br />Get yourself on that new C2 on a regular basis and do not try too much to soon. Get used to the technique and nice steady rowing (try the 20-24 spm rate suggested by grams). Perhaps try and build this up with a little extra distance each time. You will then have a much better idea over the next 2-3 weeks of what works for you, where you need help/advice. <br /><br />I would not worry about rowing fast at this stage as there will be plenty of time for faster stuff later.<br /><br />Have you set yourself any actual goals/targets that you want to use the C2 to help achieve? (fitness/weight loss/toning/competition...) I have found that for me being able to develop the longer steady sessions has helped with my goal of fitness and I have lost weight and I am enjoying the rowing. <br /><br />Finally learn to enjoy it but be warned, it can become addictive.<br /><br />Happy rowing.<br /><br />

<!--QuoteBegin-Laupi+Feb 10 2005, 11:40 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Laupi @ Feb 10 2005, 11:40 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> Maybe I only have to train a bit to be able to row without swaet. [right] <br /> </td></tr></table><br /><br />I hope for you that your goal isn't to row without sweat. The more i train and how better my condition is the more i'm sweating.

You should be proud. Most people can't pace themselves on an erg, and poop out after 5 minutes. Congratulations. Just keep doing it!