Concept2 Forum

Hey everyone, my name's Jake, and I’m new to rowing, really really new to rowing. So, being this new I am looking for some advice on how to start up. <br /> First of all, a little about me. I’m 22 (23 in a few days actually... wow, I’m practically an old man) and in good shape. Competitive athlete shape. I’m coming from a middle distance running background. My best time this year on a 5k was 15:23, and on a 10k it was 33:46. Both of these times won me the races I was in. Some other vitals are; height of 6'4, weight of 183lbs, muscular but thin build. What else... go to school, work, live in Canada, all that jazz.<br /> What I am looking to do with rowing is use it as a form of cardio that has less impact and less leg work than running. I don’t really plan on rowing for over half an hour at a time, because I want to use it as a higher intensity form of cardio in order to replace some of the short fast runs that I would otherwise be obligated to do. Short fast runs are always harder on my knees, and this will give them some time to rest and recover while its cold outside.<br /> So, my routine for running right now is only three days a week. One long run and two medium to short runs. None of these will be able eighty percent of my VO2 capacity. This is light for me, an most weeks will be under 40k. I also weight train four days a week, but generally it's not very intense. This gives me two days a week to row. <br /> Okay, so other than looking for a good way to start up, I am looking for some general tips on form. I was rowing the other day at my gym and it felt great, but the next day I noticed some pain (not muscular soreness) in the vertebra in my upper back, right between the lower portion of my trap’s. Could this be because I am tall and therefore arch my back a little more? I don’t know, which is why I am asking you veteran rowers out there.<br /> Anyway, this post seems to me to be dragging. Thanks for any help you can give me.

<!--QuoteBegin-Jake+Dec 22 2005, 12:34 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Jake @ Dec 22 2005, 12:34 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hey everyone,  my name's Jake, and I’m new to rowing, really really new to rowing. So, being this new I am looking for some advice on how to start up. <br /> First of all, a little about me. I’m 22 (23 in a few days actually... wow, I’m practically an old man) and in good shape. Competitive athlete shape. I’m coming from a middle distance running background. My best time this year on a 5k was 15:23, and on a 10k it was 33:46. Both of these times won me the races I was in. Some other vitals are; height of 6'4, weight of 183lbs, muscular but thin build. What else... go to school, work, live in Canada, all that jazz.<br /> What I am looking to do with rowing is use it as a form of cardio that has less impact and less leg work than running. I don’t really plan on rowing for over half an hour at a time, because I want to use it as a higher intensity form of cardio in order to replace some of the short fast runs that I would otherwise be obligated to do. Short fast runs are always harder on my knees, and this will give them some time to rest and recover while its cold outside.<br /> So, my routine for running right now is only three days a week. One long run and two medium to short runs. None of these will be able eighty percent of my VO2 capacity. This is light for me, an most weeks will be under 40k. I also weight train four days a week, but generally it's not very intense. This gives me two days a week to row. <br /> Okay, so other than looking for a good way to start up, I am looking for some general tips on form. I was rowing the other day at my gym and it felt great, but the next day I noticed some pain (not muscular soreness) in the vertebra in my upper back, right between the lower portion of my trap’s. Could this be because I am tall and therefore arch my back a little more? I don’t know, which is why I am asking you veteran rowers out there.<br /> Anyway, this post seems to me to be dragging. Thanks for any help you can give me. <br /> </td></tr></table><br />Hi<br />There is a great book to buy which was edited by a Canadian national rowing team coach.<br />ROWING FASTER is the name. You can find it on AMAZON.<br />XENO

Hi Jake,<br /><br />Welcome from another runner.<br /><br />The soreness between your rhomboids is normal and a matter of getting used to the exercise. It sounds you are driving well to be feeling it there so that's good.<br /><br />Most of all I would say to rely on your own intuition about how to go about your rowing program, keeping your personal goals and running background in sight at all times and this will carry you farther. Also you can do similar sessions on the rowing machine as with running.<br /><br />As to your goals of keeping it light and focusing on CV fitness, rather than heavy strength, I would recommend keeping your rating going at a level that feels right to you, and not letting it bog down or do anything to interrupt your rhythm and speed. <br /><br />You have a good build for rowing and I think if you decide to go for times that you will do very well.

Jake--<br /><br />You could start by substituting identical erging intervals for the runs that you would otherwise do. Typical "AT" workouts on the erg are sessions like 3x2.5k, 6 x1.5k, 4x2k . Work to recovery is on the order of 2:1. The total work in these sessions will be about 30 minutes, but w/ warm-up and recovery, you're looking at 45 minutes or so.<br /><br />As for pace, try a 5k or 6k piece and use the avg pace/500 mtrs as a starting point for the pace to use in your workouts. <br /><br />The UK Concept 2 site has an excellent training guide that you might find helpful.<br /><br />Tom<br />