Marathon Settings

[[old] cllange]

I started rowing after I was injured in Iraq and can no longer run without pain. I was going to train for a running marathon when I got back from Iraq. Now that I am a rower, I want to train for a marathon.<br /><br />I row about 10K per day, and have started doing the 1 hr rows.<br /><br />My question is: What setting do most people use on the damper to row a marathon. I train at the "8" setting on the damper now, but connot imagine doing that for nearly four hours.<br /><br />Respectfully - <br /><br />Chris Lange

[[old] Citroen]

<!--QuoteBegin-cllange+Dec 26 2005, 01:25 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(cllange @ Dec 26 2005, 01:25 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->My question is:  What setting do most people use on the damper to row a marathon.  I train at the "8" setting on the damper now, but cannot imagine doing that for nearly four hours. <br /> </td></tr></table><br /><br />I row everything on a drag factor of 110. I've been experimenting with drag factor of 124 recently. (That's between damper lever "3" [df 110] and damper lever "5" [df 124] on a clean well maintained machine.) Both the PM3 and PM2/PM2+ can easily show you drag factor (on model D and model C rowers).<br /><br />It's like the difference on a bike between climbing a hill with big ring and small sprocket (Jan Ullrich's style) versus middle ring and a large sprocket (Armstrong's style). You simply have to find a drag factor that you're comfortable with. There's no hard and fast rule that says rowing 42,195m on damper 8 isn't going to suit you.<br /><br />You should be closer to three hours than four for a full marathon.

[[old] John Rupp]

You can use any drag factor for the marathon as long as you keep up your stroke rate.<br /><br />I did 5x 8km on the highest damper setting around 200 the week before my first marathon, then did the marathon a week later on a drag factor of 77.<br /><br />Both times the rating was close to 30 spm.

[[old] raymond botha]

First off Chris our hearts go out to you , you've paid the ultimate price for your fellow man ...<br /><br />Just remember strength is your most valuble commodity , use it sparingly .If you've ever been out on a bike ride and used up your strength you'll know its very slow to return. Endurance by comparison you have an abundance.<br /><br />I like to think of us as engines , our most efficient / economical range would be our torque peak. Rev heigher for more power (torque times revs) the more fuel you would use. Hence you want to find a DF setting that gives enough distance per revolution but sits right in your torque band .<br /><br />It all depends on what speed you want to go @. I am finding after 9months rowing I am using a leighter DF of 105 which at my current power per stroke gives me a 1:30/500m top speed <br /><br />I have also realised that finding a suitable rev speed (for me 28spm) is the most comfortable. This has dropped from when I started rowing from 32 to 28 . I think I'm getting more distance from a longer more efficient stroke.<br /><br />A marathin scares me, I would do a recon run (easy DF , gentle pace 2:10/500m) That way if you find it easy it would motivate you to try again for a better time.<br /><br />Welcome home and and welcome to rowing (erging)<br /><br />Regards<br />Ray

[[old] grams]

I do mine on a damper setting of 105-110. And about 21 spm. And fairly loose straps. My goal is to finish without doing damage to the rebuilt tendons in my feet and ankles. <br /><br />If I move the damper up to 125 or higher and/or up the stroke rate above 25 my split time actually gets worse due to shortening my stroke and rushing the recovery.<br /><br />I suggest that you consider doing the first one as a 'practice run' to see how it all works. You will discover how easy they are once you have done one and you can work on bettering you time with subsequent ones. My pb time has come down 20 minutes since my first one.<br /><br />grams, 63 years hw lady 140 lbs 5'3" fm 3:41.18