Concept2 Forum

I have been rowing for about 3 months and have made some decent progress. I find some of the advice on these boards to be a little too confusing and complicated. I've never rowed on the water and have never gotten into any kind of cardio on a continuous basis. I heard about the Concept2 rower on the site crossfit...they suggested rowing instead of running for those who do not like to run. That's how I was introduced to the C2. As I said, a lot of the training seems complicated so I just simplified things for myself. I row for a half hour, each time trying to go further than the last (keeping a log) I do that every other day. In between days, I'll do interval sprints 30 seconds all out/ 1 min rest. One day a week I'll row a 10k and maybe swith a 30 min row with and extra 10k. My 2k went from almost 9 mins 3 months ago to a 7:41 the other day. I still feel I can improve. My question is; is my training at all effective or are my gains just from the fact that initially you'll make gains faster. And, can one get lean and a good cardio by rowing no more than 30 mins at a time? Or, I'm I going to have to undestand PRATT whatever it is and other training tips on this forum to make real gains?<br /><br />Any advice would be appreciated. <br /><br />Zac

very good questions and well put, because I was trying to post a similar question. I'm interested in the responses too..

What you're doing will improve your fitness just fine for quite some time. 30 to 40min rows are good, so you're finejust to keep doing those till you stop getting any faster, then look for a more structured plan to follow.<br /><br />Pete

<!--QuoteBegin-Pete Marston+Sep 11 2005, 09:22 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Pete Marston @ Sep 11 2005, 09:22 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->What you're doing will improve your fitness just fine for quite some time. 30 to 40min rows are good, so you're finejust to keep doing those till you stop getting any faster, then look for a more structured plan to follow.<br /><br />Pete <br /> </td></tr></table><br /><br />Thanks Pete.<br />

[quote=Zac,Sep 10 2005, 06:25 PM]<br />I have been rowing for about 3 months and have made some decent progress. I find some of the advice on these boards to be a little too confusing and complicated. I've never rowed on the water and have never gotten into any kind of cardio on a continuous basis. I heard about the Concept2 rower on the site crossfit...they suggested rowing instead of running for those who do not like to run. That's how I was introduced to the C2. As I said, a lot of the training seems complicated so I just simplified things for myself. I row for a half hour, each time trying to go further than the last (keeping a log) I do that every other day. In between days, I'll do interval sprints 30 seconds all out/ 1 min rest. One day a week I'll row a 10k and maybe swith a 30 min row with and extra 10k. My 2k went from almost 9 mins 3 months ago to a 7:41 the other day. I still feel I can improve. My question is; is my training at all effective or are my gains just from the fact that initially you'll make gains faster. And, can one get lean and a good cardio by rowing no more than 30 mins at a time? Or, I'm I going to have to undestand PRATT whatever it is and other training tips on this forum to make real gains?<br /><br />Any advice would be appreciated. <br /><br />I am new to rowing as well. I do believe in the beginning that my improved times were largely due to my getting accustomed to rowing. I personally use rowing as a means of cross-training with my running. I find there are many ways to complicate a good thing. Build on what you're already doing. It sounds like you are keeping your workouts varied with cardio and intervals. You're doing great! I like to set aside one day as my "long row" day, just like I set aside one day a week for my "long run". The shorter days give my muscles a chance to recuperate and lessens the risk of injury. I have found that the more I get caught up in the science of the workouts, I lose the joy of just being healthy and fit and then without question... I end up quitting. So now I keep it simple and am pleased with the results in my fitness and the joy it brings me. Happy rowing!<br /><br />donna.<br />

To keep it simple for starting out, I'd recommend building to 50k per week over 5 sessions. I did this with a 15k, 2x10k, and 2x7.5k. This is similar to a basic running fitness program of 30 miles per week.<br /><br />Once you get past about 8 weeks of this basic fitness, you can start looking at other training plans. Or you can keep it free and easy doing 40-50k each week. I've also heard good things about keeping every fourth week as an easy week.<br /><br />Forget about anything that sounds complicated from this forum for those first few weeks. You'll learn a lot about rowing by doing this and will develop the right questions to ask.

<!--QuoteBegin-Zac+Sep 12 2005, 03:11 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Zac @ Sep 12 2005, 03:11 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Pete Marston+Sep 11 2005, 09:22 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Pete Marston @ Sep 11 2005, 09:22 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->What you're doing will improve your fitness just fine for quite some time. 30 to 40min rows are good, so you're finejust to keep doing those till you stop getting any faster, then look for a more structured plan to follow.<br /><br />Pete <br /> </td></tr></table><br /><br />Thanks Pete. <br /> </td></tr></table><br /><br />What Pete didn't say is that he is the author of a popular/simple training 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>

I am glad this topic started - I too am a new rower - and have read many posts that have lead to a great deal of consternation. I have been trying to make my rowing more efficient, by lowering my stroke rate and trying to increase my power, and distance. I have gotten really confused by this whole training/ weight loss rowing thing/ <br />I am having trouble dropping my stroke rate - usually around 29 - 31, with the I usually row for about 30 to 40 minutes. And genrally get 5k in about 24 minutes - how and what do I need to do to do this thing right?<br />Tips? advice?

Low stroke rate training over long distances (5k plus) are a really good way to improve both your technique and, as you quite rightly put it, your power. The high stroke rates of 29-31 for 30-40 minutes are much too high for a rower at your level (although i have only been doing it for 2 years). You will find, if you think about it, that as you get more tired that your stroke tends to shorten a little and therefore the stroke rate can creep up on you to compensate. <br />I would suggest trying 5km rate 24-25 concentrating on your technique. One way that you can slow down your rate is to really hold your legs down through the finish and the initial stages of the recovery. That is to say, let your hands go away smoothly, and your body rock over from the hip keeping the legs straight until you are in this position. Dont over exaggerate it but just the slightest pause at the body over position with the legs down will help you to better control your pace and also help you to get the most out of every stroke as you get more tired. <br /><br />

<!--QuoteBegin-nsbkt+Sep 22 2005, 12:15 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(nsbkt @ Sep 22 2005, 12:15 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I am glad this topic started - I too am a new rower - and have read many posts that have lead to a great deal of consternation. I have been trying to make my rowing more efficient, by lowering my stroke rate and trying to increase my power, and distance. I have gotten really confused by this whole training/ weight loss rowing thing/ <br />I am having trouble dropping my stroke rate - usually around 29 - 31, with the I usually row for about 30 to 40 minutes. And genrally get 5k in about 24 minutes - how and what do I need to do to do this thing right?<br />Tips? advice? <br /> </td></tr></table><br /><br />How tall are you? It's much harder for the shorties to get to a low stroke rate, we don't have the same long levers at the six footers.<br /><br />I found that rowing strapless [don't tie your feet in, rest them on top of the straps] and concentrating on improving my technique got my stroke rate down from 32 to 28-24 and finally down to 20. I find anything less than 20 very difficult.<br /><br />One way to do twenty strokes per min is to watch the PM2/PM3 clock, pull when the seconds shows 0, 7, 4, 1, 8, 5, 2, 9, 6, 3, 0 ... etc. If you pull a 21SPM, pull later for the next stroke, if you pull a 19SPM pull earlier.

I now think a 30 min row is a little short if that is all you are doing and you are trying to build endurance. But I do them all the time because I am lazy. The 10k is much better to me, and a great benchmark row to do easy, medium and hard. Other people recommend rowing hours, which I am sure is good for you but I find that hard to keep up regularly, unless I am training for the marathon.<br /><br />Generally, the beginning rowing advice on this forum is actually pretty simple. Most people recommend lower damper settings with drag in the 120-130 range, lower stroke rates (20-24), and doing most of your work strapless.<br /><br />At least a certain number of us follow Paul S's "10 meters per stroke" methodology, meaning you pick your stroke rate based on the pace, always keeping at 10 mps. He recommends starting each stroke at the 0, but that makes me dizzy and requires too much concentration. I just pull the pace and rate according to the chart:<br /><br />2:30 20<br />2:25 21<br />2:20 21<br />2:15 22<br />2:10 23<br />2:05 24<br />2:00 25<br />1:55 26<br />1:50 27<br />1:45 29<br /><br />I found this a really useful way to structure the pacing of my rows and followed it for the past 2 years. Recently however I noticed that I am almost always rowing "longer" than 10mps, in the 10.5 range, since SR=25 at a 2:00 pace seems like I am pushing, when SR=23 is manageable.

[quote=michaelb,Sep 23 2005, 08:28 PM]<br /><br /><br />Thanks - this was a usefull hint!

<br />I am new to rowing as well. I do believe in the beginning that my improved times were largely due to my getting accustomed to rowing. I personally use rowing as a means of cross-training with my running. I find there are many ways to complicate a good thing. Build on what you're already doing. It sounds like you are keeping your workouts varied with cardio and intervals. You're doing great! I like to set aside one day as my "long row" day, just like I set aside one day a week for my "long run". The shorter days give my muscles a chance to recuperate and lessens the risk of injury. I have found that the more I get caught up in the science of the workouts, I lose the joy of just being healthy and fit and then without question... I end up quitting. So now I keep it simple and am pleased with the results in my fitness and the joy it brings me. Happy rowing!<br /><br />donna. <br />[/quote]<br /><br />Donna,<br /><br />Good advice. I also set aside one day a week for a long row, usually Saturday. I just can't seem to get into running so rowing, along with some elliptical work is my cardio routine. I do really enjoy the rowing though.<br /><br />Happy rowing to you as well.<br /><br />Zac<br />

Thanks Bill,<br /><br />As a someone just starting out, it does get a little confusing when reading all of the training techiques. I have found that be keeping it simple, at first, is working well for me, but eventually I would like to make improvements in my times...just the competitive side of me.<br /><br />Zac

Let me pass along a tip that I found very useful for maintaining a certain stroke rate:<br /><br />Ranger, and others, suggest using a metronome. For example if I want to row at 22 spm, I set the metronome at 66 and do the drive with one beat and the recovery at the next two beats. I find this is very easy to do and easier than looking at the display and trying to adjust. <br /><br />Another way to get the ratio is to row with Xeno or Xeno and Lucas on the DVD's and just row along with them.<br /><br />Byron<br /><br />